1 X 200 3:00 3:00
3 X 100 1:40 1:30
4 X 75 1:15 1:05
Two rounds. Round 1 intervals left, 2 right.
1 x 200 kick 4:30
10 X 25 sprint kick :45
1 x 50 swim
1 x 100 IM 1:50
2 X 50 1:05
4 x 25 sprint :40 #4 on 1:00
Round of each stroke IM order
9 X 200 pull 3:00
1-8: negative split
#9 is warm down
Did 30 minutes of drylands and core work
off, wasn't feeling well
Monday: Swim/SCY/Solo @ Sewy
8 x 25 burst SDK + cruise @ 1:00
8 x (25 AFAP + 75 EZ) @ 3:00-3:30
8 x 25, 2 x IM order @ 100 pace @ :45
1 x 50 EZ
I've been a bit under the weather the last couple days. So have Mr. Fort and Lil Fort. Shoulder still a bit twingey, but better. I could really use a massage and that might help it. Haven't had one in many months. Massage Envy was annoying the hell out of me, but it did have the virtue of convenience.
I had another terrible nights sleep. I seem to go to sleep pretty quickly but then wake up and can't go back to sleep. Last night I decided to read which helped but I caused a two hour break in my sleep and when my alarm went off I was tired. Despite the sleep challenge I actually felt much stronger in the gym and pool than I have in a while.
5 mins of general stretching
15 mins on stationary bike
elbow PT exercises
5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
The pool was setup scy
400 swim with snorkel
6x50 catchup on :50
10x50 free with snorkel at 1000 pace on 1min
10x50 free with snorkel at 1000 pace on :50
12x25 with fins underwater no breathers on :40
I planned on doing 20x50s on :50 but one of the other masters swimmers wanted to join me and he can't wanted to do them on a minute. This was too easy a send off so after 10 I dropped to :50. I held :29s throughout. In reality I should be looking at doing these on a :45 send off.
Yesterday was a big day at work. For over a year I have struggled with the direction I believed the company was going to go next year and I have been trying to prove that the plan I laid out last year was the right course. We had a huge sales month in August and Q3 in general which really helped provide ammunition for my meeting. Yesterday I got commitment from our board for increased investment in the business and it's looking like we are now moving into phase 2 of my business plan and will be scaling up around the recent successes. This will mean a lot of work next year but I am pretty excited. I thought after this meeting I would sleep like a baby but alas that was not the case. I could not tell you what is on my mind but whatever it is it's keeping me awake!
I slept great last night but had a restless night of sleep.
The pool was setup scy this morning.
400 free with snorkel
6x50 catchup on :50
600 swim breathing every 5 on 7mins
500 kick on 8mins
400 swim breathing every 5 on 4:40
300 kick on 5mins
200 swim breathing every 5 on 2:20
12x25 with fins underwater on :35
4x75 free with fins on 2min as 25 smooth, 25 afap, 25 afap with no more than 1 breath
I held 1:03/1:04 pace on the 600, 400 and 200 free and descended the kick as the distance got shorter, starting out at 1:28/1:29 per 100 kick and ended up at 1:25 on the last 100. On the fast 75s with fins I was :37,:35,:36,:36. They hurt REALLY bad!