Back in the Pool

Due to some logistical difficulties, I couldn't get a flight back to Denver until 2pm. That was a great reason to get in a pool workout with Nova. Ahelee called the long course set:
100m warm-up
6 x 100m (50 "drowning drill", 50 fast)
1 x 300m (200 easy, 2 x 50 sprint non-free w/fins)
1 x 300m (150 easy, 3 x 50 sprint non-free w/fins)
1 x 300m (100 easy, 4 x 50 sprint non-free w/fins)
1 x 300m (50 easy 5 x 50 sprint non-free w/fins)
1 x 300m moderate
1 x 300m negative split with paddles
1 x 200m negative split with paddles
1 x 100m negative split with paddles
100m warm down
= 2,900 meters (~3,200 yards, 1.8 miles)

The workout felt great and my knees were feeling much better after practice. The only lingering effects from the Ironman is now some tightness/soreness in the back and arms from bike and some very minor knee, foot and ankle soreness. At the practice this morning, Phillip noted that he cut almost 50 minutes from his first California 70.3 to his 2nd. Wildflower is the beginning of May...