Monday - longer workout
by, December 19th, 2011 at 11:49 PM (563 Views)
I've been focusing on getting pool time for the past couple of weeks. A bit of a knee injury has kept me from running, so I've put a bit extra time into swimming and I feel like I'm starting to get back into swim shape.
Today many of my training buddies started their 36 week training plan for Ironman Canada. I've got a bit of ADHD when it comes to competition, so I decided not to join them on a 36 week single-event plan.
But I did decide to acknowledge the beginning of their journey by putting together a double-ironman distance swim workout (my math was off so I ended up being 200yds short, oops)
600 warm up (2 x 100sw/100k/100pull)
3 x 500 swim @ 6:40
100-500 pull ladder with paddles @ 1:20/100yds interval
20 x 75 @ 1:20, 1-5 fly/ba/br, 6-10 ba/br/fr, 11-15 br/fr/fly, 16-20 fr/fly/ba
500-100 pull ladder, no paddles, @ 1:20/100yds interval
4 x 300 swim @ 4:00
400 cool down
I was pretty happy with this effort. The yardage was bordering on "garbage," but I think I kept the pace fast enough to call this a quality workout. I've managed a few sets of 100s at 1:15 and am hoping to take a shot at 1:10 either this week or next - sticking with my strategy of gaining speed through strength instead of flailing.