Ran a 10k this morning with some embedded speed work. Pace was slow at 8:10 per mile but ran 6 20 second striders at 5k pace. Took a little break then got in the pool for practice at noon. Water was warm and the air was HOT! Hell of a workout with coach, 400 yard warmup, 200 yard drill work, 6x75 yard streamline kick drills, 16 x 75 on 1:30 trying to make them all under a minute. Keep most of them at 1 minute flat. Then more drill work and raced a 50 with Jeff (me winning). Then cramped up BAD! tried a 500 yard cool down but could not stop cramping in the calves, toes, arches of feet ect. Drank 32oz of water before workout and 32oz during workout and still was not enough. Still have to get on the bike for interval work tonight. Guess I will do a little bit of work first though I really don't want to.