Double Double Swimming

After this mornings swim I decided to hit the evening workout.  Twice in one day. 

400 Warm Up

10 Minutes Kick 20 seconds easy / 40 seconds fast or vice versa.  Kicked a 600.  (600/1000)

Then we did some drill work.  Started with 25's and 50's.  We worked on head position, breathing and hip rotation.  Let's say we did a 150.  (150/1150)

6x50's on 50 Free.  Working on what we learned from the drills.  Head position, high elbows and breathing.  (150/1300)

Main Set:

3x100's IM on 1:40

rest 20 seconds

3x100's IM on 1:35 Minus one stroke replaced by free.  I did 25 fly / 25 back / 50 Free

rest 20 seconds

3x100's IM on 1:30 Minus one more stroke replace by free.  I did 25 fly / 75 Free.

(900/2200)

And that was it.  I liked the workout.  Friday nights are 60 minutes and with a focus on drill work.  I like that.  Nice to slow up and learn to swim right.  With this mornings butterfly workout I was feeling strong during the fly tonight.  It was like this morning was my warm up.  Tonight I felt strong.  I almost mastered breathing keeping my head low.  Normally when I breath my head comes all the way out almost like I am about to look around.