Nice workouts! I have been lazy in the pool lately. This winter I will devote myself to developing speed. Those workouts you girls posted are nice. Also am looking at swimplan.com.

As far as running I need some speed there too so I started working at the track doing 440s at 8/min pace, jog 220 in between. Its funny, I was walking home and decided that was too slow so I ran instead. I can't believe I did that.