I swim on a small team (Madison Titans) with 4 regulars and a couple others that can't make the morning workout. On Saturdays and occasional weekdays, I drop by HSA in Huntsville for a swim in the big pool.
Swam w/ Ray, Dave, Dave, Dave, Roger and Danny. Did another power hour format. I pushed it a little harder today. IM all the way down to 100s and free/pull on the way back to the 400s.
200 Warm up
2 x 400 IM - 6:00
2 x 300 IM - 4:30
2 x 200 IM - 3:00
2 x 100 IM - 1:30
100 Free/125 Pull - 1:30
200 Free/250 Pull - 3:00
300 Free/375 Pull - 4:30
400 Free/500 Pull - 6:00
The hardest IM was the first mainly because I wasn't warmed up yet. After I got going, I was able to get 10-15 seconds rest on all but the 100s. Going back up was fairly tough because I was very tired. I got enough time on the pulls to remove my paddles and push off for the next distance up. After the 300 and 400, I was able to recover a good bit and make 5:46 on the 500 pull.
8 x 50 - 1:00 (4 x 50 Swim, 50 kick, IM Order)
8 x 50 - 1:00 Down sdk w/ fins, back easy
200 Cool down