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Here comes the rock

So I've got the big Alcatraz triathlon coming up this weekend (thank G-d I'm doing it as a relay and only have to do the swim and the 2.5 mile run to the bike), and I guess I'm off my game since Phelpsi finished kicking the rest of the world's ass because I slept through my alarm yesterday and then when I tried to slip in a nooner the pool was closed. This morning the stars aligned to get me a swim so that I won't drown in the Bay. And here it was:

*warm up: 300 free, 2 x 25's fly, 200 free, 2 x 25's fly, 100 free, 2 x 25's fly. wonder how in the hell those Olympians do the 200 fly so fast. I can barely get my arms out of the water after a fly warmup.

*8 x 100 free on the 1:30 (lotsa rest)
*8 x 100 free on the 1:30 broken at 50 for 5 sec

*3 x 50 fly on the minute (lotsa rest)
*3 x 50 fly on the minute broken at 25 for 5 sec

*100 done as 50 free, 25 fly, 25 free
repeat
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