Happy to get into the water today, even though I am a little stiff. I was going to get up for a morning swim, but turned off my alarm and slept in. That was nice.
So, I found a workout whilst searching the intertubes as I embarked on open water swimming a few years ago, and find myself coming back to it at various times of the year as an end-of-taper challenge. I pulled it from a post by Nick White at this webiste, which has some good tips on the first page and the workout on the second. I did the main set below:
400 Fr with snorkel/200 Bk/200 IM drill
Power-interval set: 8 x 200 on 2:45
- 1-4 pull with Agility paddles
- 5-8 swim focusing on high elbows and catch
Sprint-interval set: 9 x 100 on 1:30 (rotating a 50-yard sprint through the set)
- 1: 50 sprint, 50 race pace
- 2: 25 race pace, 50 sprint, 25 race pace
- 3: 50 race pace, 50 sprint
200 loosen and out
(Solo/Rec/3500 yds/55 min)
Another good kick in the hind-quarters with this workout! I was coming in around 2:30 on the first 4 200's, then about 7 seconds slower on the last four. I took a good Masters Minutes between the Power and Sprint set, and plugged along. By round, I held 1:10, 1:12, 1:15, getting really tired on the last round but I stuck with it.
My day off tomorrow has been replaced with 12 hour shift and an hour drive north (then home) to cover a neighboring store that had a pharmacist quit, so I will be able to get back into the water Friday morning. I'll look forward to that!