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  1. Workout 1/18/12: Apathetic is a pathetic way to be

    by , January 18th, 2012 at 07:38 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK

    1 x Noah's Ark Pull with buoy

    4 x 50 kick (no board) IMO

    100 ez and out
    (1000yd , 20 min)

    Just wanted to get wet today, an easy loosen up before work. I swam into a small group of triathletes that were doing a workout - might consider getting here earlier some morning to swim with them.

    That is it. Off to work.

    Updated February 23rd, 2012 at 09:35 AM by rxleakem

    Swim Workouts
  2. Power/Speed work from Leslie

    by , January 18th, 2012 at 07:36 AM (Mixing it up this year)
    I am still tired and tried to move but I felt slow today. One area I need to work on beside the kick is my turns. Sprinters catch me on turns but I am better than most distance swimmers.

    300 Free
    2x100@:15R 25 scull, 25 fist drill, 25 kick, 25 swim
    4x50@1:15 kick
    4x(3x25)@:35 #1 tarzan w/dolphin kick (I was totally uncoordinated here)
    #2 power kick 12.5 then cruise
    #3 burst & cruise
    50 EZ

    4x50@1:30 25 barge kick w/fins & board & 25 EZ (this was hard)
    50 EZ
    4x50@1:30 25 kick w/fins & board UW to mid pool then fast free kick to wall & 25 EZ
    50 EZ
    4x50 :10 AFAP kick at wall into fast 25 shooter & 25 EZ w/fins (my greatest challenge is lung capacity here)
    100 EZ

    2 times thru (I really need this set more or a turn set)
    12.5@:30 from a dive work start
    25 @:45 from mid pool fast into and out of turn
    12.5@:30 from mid pool fast finish
    50@1:30 build to fast turn and breakout then cruise
    50@1:30 90% effort w/fins went 29 and 30
    100 EZ

    250 EZ

    Total 2600 yards

    Updated January 18th, 2012 at 07:49 AM by Donna

  3. Tuesday, January 17, 2012 6:30pm Medgar Evers Pool

    by , January 18th, 2012 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    Still swimming in the Seattle area...doing some pool hopping this week, which is actually kind of fun. I feel like I could be able to match PWB's workout pool list in another week or so at this rate!! This pool is to the east of downtown Seattle, and directly south from Husky Stadium about 3 miles on the side streets, but easy to find. It's kind of an "underground bunker" type of building, and you wouldn't see it at first unless you were looking for it either.

    As I first walked out on deck for the lap swim, the age group swim team was just wrapping up, and their coach saw me and said "JAMES!!!, What are you doing here???" It was Lisa Dahl. Mega fast sprinter lady from the PNA. I told her "I was just in the area so I figured I'd drop by for a few laps." Then I explained to her about my son in the hospital over in Seattle, and how getting out to swim is my relaxation break from the madness that can happen at the hospital. I was tired though after last night, getting maybe a total of 2 hours of sleep with my son's seizures continuing. He ended up getting an MRI this afternoon, and we're still waiting to hear the results from that. Hopefully it will show good news, or at least could pinpoint a problem. Either way, it's news. We just want to get home soon, it's getting ridiculous now...12+ days straight with no major results. Grrrr...
    I was also swimming in the lap pool with another faster masters swimmer, Ian Mosher, who is new to the masters scene this last year. He's a fast 32ish year old flyer/backstroker/IMer, and we had fun doing a set together today.

    400 Free
    200 Kick w/ board
    400 Free Pull
    400 IM Drill

    12 x 50 Kick w/ board @ 1:00 (:45-:47s)

    Set with Ian Mosher:

    5 x 100 Fly Fast @ 2:30 (Ian did 3 @ 5:00)
    Went 1:02 / 1:05 / 1:04 / 1:06 / 1:07
    These hurt like a mother too...

    500 Free Pull stretch out and outta there

    3000 Yards

    Where will I swim tomorrow? I'm thinking Husky Masters....I've got a temporary free pass, so I might as well.

    Updated January 18th, 2012 at 12:43 AM by jaadams1

    Swim Workouts , Daily Practices
  4. Tuesday, Jan. 17

    by , January 17th, 2012 at 05:45 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    10 x 25 shooters w/fins

    8 x 50
    odds = free @ :50
    evens = breast @ 1:10
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    10 x 25 burst w/fins + cruise @ 1:00
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    4 kick (9 on shooter, 10 on others), 4 swim (breast 13, free 10)

    100 EZ

    Total: 3300

    Stretching/Yoga 30 minutes


    Still feeling crappy in the water. Still tried to get some speed work in, but stuck with the ATP-CP energy system. Possibly, I still have a "hangover" from the long deep tissue massage on Saturday and Sunday's double. It seems to take me forever to recover from deep tissues. I had though about going to bikram tonight, but decided to just stretch on my own.

    I was also kinda tired from being up until almost 2:30 am last night. Had a couple cups of decaf after dinner with girlfriends last night. I hadn't really realized decaf had caffeine it in. (Or maybe I was given regular coffee.) Typically, I never have caffeine after noon, so that was too much of a jolt at 9:00 pm. Never having decaf again. Live and learn!

    Exercise to much of a good thing?

    Updated January 17th, 2012 at 08:22 PM by The Fortress

    Swim Workouts
  5. Tuesday, 1/17/12

    by , January 17th, 2012 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    600 choice
    - did 200 swim-200 kick-200 pull, back & free
    8 x 25 drill/40
    - mix of free, fly, and back drills

    3 x (4 x 25 with fins)/45
    1 = shooter
    2 = swim build
    3 = shooter
    4 = swim ez
    - round 1 fly, #2 back, #3 free
    - on free set shooters were 360

    4 x 50/1:15 - did backstroke on this set
    25 fast - 25 ez
    25 ez - 25 fast
    50 ez
    50 fast - went 34

    Main Set:
    3 x through:
    12.5/30 from dive, work start
    25/45 work turn
    12.5/30 work finish
    50/2:00 build to fast turn and breakout, then cruise
    50/2:00 90% effort with fins
    50 easy
    - round 1 fly, fast one = 31
    - round 2 back, fast one 29
    - round 3 free, fast one 27

    Warm down
    200 easy free

    Total: 2100 yards

  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/18/12

    by , January 17th, 2012 at 02:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    4 X 50 descend :50 :45
    two rounds. Round 1 intervals left, 2 right.

    20 X 25 fast :30

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    8 X 50 kick 1:00
    1 X 100 swim


    1 X 400 IM 7:00
    2 X 200 IM 3:30
    4 X 100 IM 1:45
    8 X 50 -2 of each- 1:00


    1 X 400 free 5:40
    2 X 200 free 2:50
    4 X 100 free 1:20
    8 X 50 free-descend in pairs- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. 01.17.12 - Tuesday workout; Challenge day

    by , January 17th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Wore my Speedo Aquablade jammer. Pool temp at ~84... comfortable. Challenge today was 8 x 100 on 1:10.


    450 Warm up

    Challenge set
    6 x 50 - :45 (Wore drag suit for this)
    8 x 100 - 1:10 (1:07, 1:09, 1:10, 1:09, 1:09, 1:09, 1:08, 1:07)
    100 Easy
    So, I've made 8! No "banking" time on this one. Of course, its hard to bank time when you touch on 1:09 or 1:10. First 3 were incredibly easy but I was starting to lose time. Picked it up a notch on #4 and held that to the end. Had enough to push a little harder on #8. Should be able to do 9.

    4 x 100 - 1:25 (1st 100 fly)
    4 x 100 - 1:30 (1st 2 100s fly)
    4 x 100 - 1:35 (1st 3 100s fly)
    4 x 100 Fly - 1:40
    50 Easy
    What better way to celebrate your fastest 800 yard swim ever than with 1000 yards of fly! This is actually not quite as hard as it looks. 1st 2 sets of 400 were the worst since I was pretty tired and the interval for making the fly was lower. By the last set, I was recovered and making 1:25 to 1:30 on each of the 100 fly.

    4 x 75 Pull - 1:00
    4 x 75 Pull - 1:05 (1st 75 fly)
    4 x 75 Pull - 1:10 (1st 2 75s fly)
    4 x 75 Pull - 1:15 (1st 3 75s fly)
    4 x 75 Kick - 1:15
    4 x 75 Kick - 1:!5 (1st 75 kick fly)
    4 x 75 Kick - 1:20 (1st 2 75s kick fly)
    4 x 75 Kick - 1:25 (1st 3 75s kick fly)

    200 Cool down

    (5900 Total)
    Swim Workouts
  8. Workout 1/17/12: I won't become what I was before

    by , January 17th, 2012 at 09:24 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    400 RIM
    600 RIM kick
    400 IM pull w/ buoy
    8 x 25 on : (don't run into anyone) IMO
    150 ez and out
    (1750 yd, 35 min)

    I did not sleep very well last night and did some shoveling as drylands this am (we got about an inch of snow overnight), so after feeling beat yesterday I just did some easy IM's today.

    Off to work, might try to get in a swim tomorrow before work, then gearing up for a mini meet this weekend in NH. Today I feel like this dude
    Swim Workouts
  9. I am tired so I went kind of easy I guess

    by , January 17th, 2012 at 07:23 AM (Mixing it up this year)
    Got in at 10pm from Disney and went to bed. Woke at 12:30 and laid awake for 2 hours then the alarm woke me at 4:30. Needless to say I did not have time to pull my workout off so I decided to try my new yellow zoomers. It is interesting using these. In some ways they were hard but in some they were not.

    5x100@2:00 free pull to kick
    4 times thru #1 free, #2 back, #3 fly, #4 breast
    ...200 kick w/zoomers or br fins
    ....4x50@1:00 hold 200 pace
    400 free w/paddles, bouy and snorkle

    Total 2500 yards
  10. getting' ready to go postal...

    by , January 17th, 2012 at 12:29 AM (Alex's swim journal)
    A little less than a week before the Kenosha Y irregulars do our postal one-hour. Sunday at 10AM is the plan now.

    Yesterday I got in 2000 yards, some breast stroke, kick, pull, slide and glide, but nothing very tough... wanted to make sure I was giving my body a break from the 6000 continuous swim Saturday (mostly freestyle).

    Today I got there as my friend Scotty was getting into the pool and he suggested we do a workout together; perfect, I wasn't really set on what I wanted to do today (except that I wanted to do 3000). We ended up pushing each other in ways that we probably wouldn't have pushed if we were swimming solo. I got him to do about 500 more than he originally planned and he got me to swim a lot faster than I planned. After our 500-yard warm-up I hit five 200s between 2:57 and 3:01 (the 3:01 was the only one at 3:00 or slower)... I initially thought I would stick to around 3:12 (:48 pace per 50). He was coming in around 2:45.

    We did some 100s and some 50s (I ended up hitting :36 on the 50 mark during one of my 100s, which is flying by my standards.... but I couldn't hold it; finished in 1:21-1:22). We finished up with a nice hard 500 (I came in at 7:55) I took off on the top and Scotty on the bottom, so I had a :30 head start--he didn't catch me until about the 400 mark--which really pushed us both to swim faster than we otherwise would have. Nothing like a good cat and mouse game.

    I'm so used to training solo ("loneliness of the long distance runner" and all that) and being alone with nothing but my own thoughts, my own discipline, to keep me going... this was a nice change of pace! Someone else pushing me for a change!

    GTD still has me at #8 for men 40-44; I know I can't hold off the mega-mileage monsters all year, so I'm going to bask in it while I can ... yeayuh!

    AND, this is blog entry #30, since I started doing this last month... Wow, time flies when you're havin' fun!
  11. Monday, 1/16/12

    by , January 16th, 2012 at 11:24 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    Short but intense workout today. Lots of short, fast stuff.

    Warm up (700)
    300 free & back

    2x through w/fins, Fly then Back:
    25 scull/25 kick/25 drill/25 kick
    4 x 25/30 strong swim

    W/fins still: Free or Back (400)
    8 x 50/1:00
    35 free or back - 15 fly
    - was doing these around 38-39
    - alternated free & back on 1st 25

    Set #1: (500)
    3 x through, fly, back, free, no fins:
    4 x 25/1:00 fast
    4 x 12.5/30 AFAP

    50 easy swim

    Set #2: Main Set (300)
    1 x 100/2:00 smooth swim w/fins - went 1:20
    2 x 50/1:15 strong swims w/fins - went 32-33
    4 x 25/45 afap w/fins - 15±

    (Was supposed to go through this with fly and free also but only had time to do the back round)

    Warm down
    200 easy free

    Total: 2100 yards

  12. Hour Swim

    Did the hour swim tonight: 3150 yds. Felt way, way better than last year. Apart from a couple of foot cramps, I completed the event pain-free, which is a first for me. I put in a lot of prep for this event, including a 2500 last week, and I felt like it really paid off. Now it's time to .
  13. Workout 01/16/12: the last night feeling like this

    by , January 16th, 2012 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Decided to swim over in the Animal Lane today to do a modified version of [ame=""]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).

    100 Free/200 RIM D/K
    4 x 75 Indiana IM's (no FR) on 1:20
    4 x 50 FR Pull with Buoy on :45

    Main set:
    Two times through:
    4 x 150 Free on 2:00 (goal time 1:45)
    1 x 150 Back on 2:00
    1 x "Master minute"

    6 x 50 RIMO on :45
    1 x 200 IM Kick (no board) on 3:40
    50 EZ
    5 deep water bobs
    1 x 100 IM for time (went 1:10.54)
    50 EZ
    200 w/d various and out
    (3200 yds, 55 min)

    I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
    - 1st 5: 1:38, :39, :40, :42, 2:00
    - 2nd 5: 1:41, :42, :45, :43, 1:54
    The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!

    The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.

    The [ame=""]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!

    Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).

    I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.

    Updated January 16th, 2012 at 11:36 PM by rxleakem

    Swim Workouts , Planning
  14. January 16, 2012

    Based on this week's High Intensity Training [ame=""]workout #5[/ame].

    Warm-up (1400)
    2 x [ 200 swim, 200 kick ]
    4 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter, 25 swim
    8 x 25 @ :45 underwater dolphin

    Main Set #1 (1000 set/ 2400 total)
    4 x
    • 25 fly drill
    • 25 back drill
    • 25 breast w/dolphin kick
    • 25 free drill
    • 50 easy

    Main Set #2 (1000 set/ 3500 total)
    2 x
    • 3 x 100 @ 2:00 DPS free, no breathing in or out of turns
      • (14-16 strokes/25 1:17, 1:17, 1:16 1:15, 1:15, 1:15)
    • 2 x 50 kick @ 1:00
    • 1 x 100 IM drill @ 2:00
    • 1 x 100 free, rest :05 @ each 25, 1 breath per 25

    100 easy

    * 3500 Total *


    I was completely wiped out after yesterday's workout so I did a modified version of Leslie's [ame=""]recovery[/ame] workout of the week today. I am happy I did, both because I felt much better after the workout and because my times on the (very relaxed) DPS 100s were a surprise and a reminder of how critical technique is. I guess it is also a reminder that I haven't worked with a coach in more than 30 years

    Updated January 18th, 2012 at 12:58 PM by eric.carlson

    Swim Workouts
  15. A birthday swim

    Today’s workout was a belated celebration of Hannah’s birthday. We enjoyed having our own side-by-side LCM lanes at the PCB aquatic center for the following swim:

    10x thru:
    150 FR
    100 IM piece (50 FL + 50 BK)
    150 FR
    100 IM piece (50 BK + 50 BR)

    Rounds 1-2 are warmup (drills for stroke if desired)
    Rounds 3, 5, 7, and 9 are fast FR, easy ST
    Rounds 4 and 8 are easy FR, fast ST
    Round 6 is kick
    Round 10 is warmdown

    It was a fun set, and a good one to have a similarly paced workout buddy to swim with. I managed to complete everything except the kick—I missed 200 of that, for a 4800 lcm workout. We celebrated with a post-swim breakfast at the nearby Waffle House. It was packed at 9:30 this morning—I think we got the last two places at the counter!

    This was the first of two belated birthday workouts on my agenda—I’ll do my own soon, once I can manage more than a 50 fly at once.

    I was sad to see my NYC friends leave today--my one frustration with being down here where there are so many great places to swim is that I have to import swim buddies to enjoy them with me! But I’m going back to the city soon myself. I’m going to relish these last few days of outdoor swimming before heading back up to real winter.
  16. Monday, Jan. 16

    by , January 16th, 2012 at 04:07 PM (The FAF AFAP Digest)

    Warm up:

    650 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    Aerobic/Hypoxic Sets:

    10 x 25 shooters on back w/MF @ :35

    5 x broken 100 w/MF @ 2:00
    -- 4 x 25 shooters on back
    -- break at each 25 for :5

    10 x 25 360 twirling shooters w/MF @ :35
    50 EZ

    8 x 50 free w/paddles @ :50
    8 x 50 breast w/fins
    odds = DPS, focus on head position
    evens = long pullouts
    8 x 50 free w/paddles @ :50
    50 EZ

    Total: 3300


    Had thought about doing a speed workout today. But the pool was crowded (holiday) and I was whooped from yesterday's double. I think heated power vinyassa is harder than bikram. And my shoulders were a bit sore, perhaps from all the down dogs and planks. I actually iced my shoulders last night for the first time in ages.

    I'm definitely enjoying my weekend off with only Teen Fort around. Out to dinner with a couple old friends tonight.

    Workout nutrition:
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/17/12

    by , January 16th, 2012 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    6 X 50 kick 1:10
    8 X 25 sprint kick :40
    1 x 100 swim

    2 X 100 2:00
    4 X 50 1:15
    8 X 25 :40
    Two rounds, all choice.
    Short break between rounds.
    All odd swims are moderate.
    All even swims are fast.

    1 X 100 fast 2:15
    1 X 150 moderate 2:15
    Four rounds.
    100 is choice. 150 should be free.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. 01.16.12 - Monday workout

    by , January 16th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Challenge set put off until tomorrow when Roger will be with us. Wore drag suit through the first round. Pool temp 85 next to the warm water returns. Probably closer to 84 in the middle.


    500 Warm up

    2 Times through:
    * 100 Kick - 2:00; 100 IM - 1:40; 100 Free - 1:20
    * 25 Fly - :40; 50 Pull - :40; 25 Fly - :40
    * 100 Kick - 1:55; 100 IM - 1:35; 100 Free - 1:15
    * 25 Bk - :40; 50 Pull - :40; 25 Bk - :40
    * 100 Kick - 1:50; 100 IM - 1:30; 100 Free - 1:10
    * 25 Br - :40; 50 Pull - :40; 25 Br - :40
    * 100 Kick - 1:45; 100 IM - 1:25; 100 Free - 1:05
    * 25 Fr - :40; 50 Pull - :40; 25 Fr - :40
    * 100 Easy
    Made 1:08 on the last free w/ drag suit on. Took it off and made 1:06. The hard IM before the 1:05 is a killer.

    3 Times through
    * 8 x 25 IM Order - :30 Easy/Hard
    * 8 x 25 Kick IM Order - :35 Easy/Hard

    200 Cool down

    (5300 Total)
    Swim Workouts
  19. Beach + Pool double

    Today was another two-swimsuit day. This morning I swam with Janet and Hannah in the gulf—Hannah and I swam ˝ mile to the east, then back, all well beyond the first sand bar. The water was 58 degrees, air temp in the low 50s, but the sun was strong and there was little wind. The water was a little cloudy, but it was a delicious green, especially in the shallower parts, and I could see the sandy bottom from time to time. Janet said that a pelican flew right behind us for a while before it lost interest—I never saw it. There was also a flock of diving ducks floating in the water that we swam past as we went in. Afterwards warming up we picnicked on the beach—a great way to celebrate a glorious morning.

    This afternoon we went over to the PCB aquatic center for a quick swim. Janet designed the workout, which I liked a lot. I stopped a little early because I was feeling sore in my ribs—sometimes I forget and do my flipturns a little too hard still. Here’s how it went:

    800 scy warmup [I did 700]

    4 x 100 FR/BK by 25s

    4x through, ST = IM order
    400 swim, done as 2 x (175 FR + 25 ST)
    50 ST kick
    50 ST drill
    50 ST build
    50 ST fast
    [I made it though 3.5 of the rounds before warming down.]

    4 x 100 something

    The pool was great—the air temp had warmed up to the 60s, and there were a few clouds in the sky to keep things interesting. During warmup I spotted a big group of buzzards circling around something west of the pool—there must have been about 20 of them.
  20. Sunday Double, Jan. 15

    by , January 15th, 2012 at 08:02 PM (The FAF AFAP Digest)

    RC and ankle exercises
    wide grip lat pulldowns, 60 x 3 x 20
    overhead squats, 45 x 2 x 10
    lower back machine, 120 x 3 x 15
    total ab machine, 120 x 1 x 15, 140 x 2 x 8
    leg extensions, 110 x 4 x 6
    box jumps, 20
    knee tuck jumps, 2 x 10
    captains chair leg raises, 3 x 20

    Power Vinyassa Yoga, 90 Minutes:

    I went to Down Dog in Bethesda with a friend today to check out their hot vinyassa flow class. They offer a week free, which was nice; I'll probably go again this week. Like bikram, it's 90 minutes and hot. But 95 degrees hot, not 105-110 degrees hot. Huge difference! I wasn't sure I'd like a flow class, but I did quite a bit. It's drastically different than bikram because you're almost constantly moving and the poses are different. But I still rocked crow pose! Maybe a mix of both is best to keep it interesting for me. I went right after the gym. I'm not sure that was the best idea as I felt like I was lunging my ass off for the first hour. It seemed like great core work. Pretty tired after that double. But it's all good.

    Hilarious moment. Last night I was at the movies with a friend (watching Tinker Tailor Soldier Spy). My friend ordered junior mints and was asked if he wanted them chilled or room temp. Really?