Almost On A Roll With This Swim Thing Workout

Typepad Up, Typepad Down.  Typepad has been under DOS attacks for the last 6 days or so.  Therefore the17thman has been up and down and I've been unable to post anything.  So while it's up now here is a swim workout from earlier today.

Didn't know if I was going to get any swim time in but a water pipe issue closed work for a few hours so it was swim time.

Warm Up
100 Free Swim
100 Back Swim
4x100's Pull Free (forgot interval)
1    2:56.0     200     1:28
2    1:23.2     100     1:23
3    1:21.2     100     1:21
4    1:21.5     100     1:22
5    1:25.6     100     1:26

Main Set
Part I
200 back kick with fins
4x50's Back w/fins on 60
4x50's Back w/o fins on 60
1    :41.6     50     1:23
2    :42.1     50     1:24
3    :42.6     50     1:25
4    :42.8     50     1:26
5    :43.3     50     1:27
6    :43.5     50     1:27
7    :44.6     50     1:29
8    :46.3     50     1:33

Part II
200 fly kick with fins
4x50's Fly w/fins on 60
take 15 seconds rest
4x50's Fly w/o fins on 60
1    :36.2     50     1:12
2    :36.0     25     2:24
3    :34.6     50     1:09
4    :35.9     50     1:12
5    :37.0     50     1:14
6    :37.2     50     1:14
7    :36.8     50     1:14
8    :37.0     25     2:28

That was it and I called it day.  I was beat.  I taught two spin classes this morning and have a Power class tonight.  Maybe I will try to get a swim in tomorrow afternoon.  A really short one.

My Progress for Go The Distance 2014
Month    Total Distance
Jan    2.76 miles (=4,850 yards, =4,435 meters)
Feb    4.15 miles (=7,300 yards, =6,675 meters)
Mar    5.82 miles (=10,250 yards, =9,373 meters)
Apr    5.03 miles (=8,850 yards, =8,092 meters)
Total    17.76 miles (=31,250 yards, =28,575 meters)