My buddy, Kelvin, swam with me today. Kelvin is an experienced swimmer; he was on the YMCA swim team when he was in high school. Later on, he had continued his training with Scarlet Masters Swim, a club under the US Masters Swim program.

Kelvin’s technique is flawless; he moves like a fish in the water. We did a quick set of sprints together; 300 meters followed by 200, 100, and 50. We started the set with the intensity of 80% of race pace, then built up gradually to 100% towards the end. Kelvin beat me in every sprint by the length of the pool at least - Guinea Pig got owned.

Warm-up

• 400 meters freestyle
• 300 meters pull buoy
• 300 meters kicks

Pre-sets

• 200 meters hand paddles with pull buoy
• 200 meters hand paddles without pull buoy

Main sets:

• 3 x 50 meters sprints
• 3 x 75 meters sprints
• 300, 200, 100, 50 meters sprint (intensity built from 80%)
• 3 x 50 meters sprints
• 3 x 100 meters sprints, alternating between freestyle and breast stroke every 25 meters

Total distance: 2875 meters

Note to Myself: smaller but more frequent kicks in the water to help me improve aquatic balance.