Activity: Swimming
Distance: 1700 yds
Time: ~40 minutes

WORKOUT:
Warm-up: 400 yd free & back
Build up: 200 yd drills.. described below
Core #1 (30s rest btw each): 3 x 200 yd
Core #2: 6 X 50 yd (odds: low end sprint; evens: EE) I didn't rest between these since it didn't say to.
Cool Down: 200 mix of free, back, and Ingomar Back

This recovery swim was very welcome after yesterday's double workout. A relaxing swim is one of my favorite things - I can unwind from work and muse about pleasant things.

I found a new drill online - the 'gallop'. You do one pull and glide (4 count) then 3 fast strokes. I did 25 kicking then 25 gallop, alternating free and backstroke. Brandy said to focus on extension and rotation, and this drill fit the bill: "Focus on long strokes and quick hips in these three strokes, completely rotating from one side to the other."

mood: goin' home this weekend
health: it was nice to have a day off from running and biking to allow my body to refresh before the weekend's long bike and run.