Wowser that is going to hurt in the morning. The "that" was today's workout. Wow. It wasn't easy but I did it. Well I didn't make the intervals but I kept swimming to the very end. I warmed up a 200 before we started our warm up set.
Warm Up Set:
2x
100 Drill (50 fist / 50 finger tip drag) on 1:30
2x50's Kick on 60
100 Choice / Drill. I did fly/back one arm drill
2x50's Kick on 60 (800/1000)
Then we did a "get the heart rate" up warm up set:
4x75's Free on 1:00
4x50's Reverse IM order on 55
4x25's Choice on 30 (600/1,600)
The Killer Main Set:
3x100's Free on 1:15 / 1:15 / 1:20
300 (75 fly / 25 free / 75 fly / 25 free / 75 fly / 25 free)
200 (75 fly / 25 free / 75 fly / 25 free)
100 (75 fly / 25 free)
rest
3x100's Free on 1:15 / 1:15 / 1:20
300 (75 back / 25 free / 75 back / 25 free / 75 back / 25 free)
200 (75 back / 25 free / 75 back / 25 free)
100 (75 back / 25 free)
rest
3x100's Free on 1:15 / 1:15 / 1:20
300 (75 breast / 25 free...you got the pattern by now)
200
100
The End! Well of the set. 2,700 Yards just in this set alone. This was one of those swims in which I just had to swim for myself. We had three lanes in our group of 7 swimmers. As usual people did free during fly, pulled free for other parts and some just sat out a 50 here and there. Since I was leading my lane in the fly and actually did all the fly I changed the interval to give myself 15 seconds extra rest in the 300. I don't even remember what the interval was. And yes it is bad lane etiquette to change the interval with out agreement by both swimmers I figured if I'm the only one swimming the whole thing then I'm allowed to change the interval. Swimming butterfly has been a challenge for me lately and today was more of a challenge as it was the first distance fly I've done in months. But each time we got to the 3x100's Free I felt strong even after the fly round. The back round went okay. Then came the piano free falling out of the sky and slammed right on my back during the breaststroke. I was determined to do it. At this point I had the lane to myself so I swam the set right interval be damned. I just took 15 seconds rest in between the 300. 200 and 100.
We then finished up with 6x50's Free. Breathing 3 down, 1 back, then 2 down and 1 back and then 1 down and 1 back. Repeat that pattern for a total of 6x50's. Oddly my body snapped back and the freestyle was a breeze. Shocking after lifting this morning. But boy am I gonna hurt tomorrow. If I'm able to move I'm going to swim the 10x100's. They are gonna hurt but as they say, "no pain, no gain." (300/4,600)
Time to reset the MTD's and start counting Yardage and Meters For March:
MTD Yardage: 4,600
MTD LCM: 0
YTD Yardage: 119,250
YTD LCM 9,800
Wowser that is going to hurt in the morning. The "that" was today's workout. Wow. It wasn't easy but I did it. Well I didn't make the intervals but I kept swimming to the very end. I warmed up a 200 before we started our warm up set.
Warm Up Set:
2x
100 Drill (50 fist / 50 finger tip drag) on 1:30
2x50's Kick on 60
100 Choice / Drill. I did fly/back one arm drill
2x50's Kick on 60 (800/1000)
Then we did a "get the heart rate" up warm up set:
4x75's Free on 1:00
4x50's Reverse IM order on 55
4x25's Choice on 30 (600/1,600)
The Killer Main Set:
3x100's Free on 1:15 / 1:15 / 1:20
300 (75 fly / 25 free / 75 fly / 25 free / 75 fly / 25 free)
200 (75 fly / 25 free / 75 fly / 25 free)
100 (75 fly / 25 free)
rest
3x100's Free on 1:15 / 1:15 / 1:20
300 (75 back / 25 free / 75 back / 25 free / 75 back / 25 free)
200 (75 back / 25 free / 75 back / 25 free)
100 (75 back / 25 free)
rest
3x100's Free on 1:15 / 1:15 / 1:20
300 (75 breast / 25 free...you got the pattern by now)
200
100
The End! Well of the set. 2,700 Yards just in this set alone. This was one of those swims in which I just had to swim for myself. We had three lanes in our group of 7 swimmers. As usual people did free during fly, pulled free for other parts and some just sat out a 50 here and there. Since I was leading my lane in the fly and actually did all the fly I changed the interval to give myself 15 seconds extra rest in the 300. I don't even remember what the interval was. And yes it is bad lane etiquette to change the interval with out agreement by both swimmers I figured if I'm the only one swimming the whole thing then I'm allowed to change the interval. Swimming butterfly has been a challenge for me lately and today was more of a challenge as it was the first distance fly I've done in months. But each time we got to the 3x100's Free I felt strong even after the fly round. The back round went okay. Then came the piano free falling out of the sky and slammed right on my back during the breaststroke. I was determined to do it. At this point I had the lane to myself so I swam the set right interval be damned. I just took 15 seconds rest in between the 300. 200 and 100.
We then finished up with 6x50's Free. Breathing 3 down, 1 back, then 2 down and 1 back and then 1 down and 1 back. Repeat that pattern for a total of 6x50's. Oddly my body snapped back and the freestyle was a breeze. Shocking after lifting this morning. But boy am I gonna hurt tomorrow. If I'm able to move I'm going to swim the 10x100's. They are gonna hurt but as they say, "no pain, no gain." (300/4,600)
Time to reset the MTD's and start counting Yardage and Meters For March:
MTD Yardage: 4,600
MTD LCM: 0
YTD Yardage: 119,250
YTD LCM 9,800