by, July 22nd, 2013 at 12:09 AM (233 Views)
After a couple of rest days... actually it was far from rest--a lot of hiking at the boy's camp--but a break from serious swimming... I was chomping at the bit to get back to training though and arranged to meet Scotty at the Y for a sprint workout at noon today. I was stiff from 6 hours on the road yesterday and from sleeping on the ground Thursday and Friday nights, so it took me a while to warm up and loosen up, but I felt pretty good.
Here's what we did:
400 EZ swim
4 x 100 IM on 2:00
3 x 50 free on 1:00 (felt 80-85%; all in :39)
20 x 25 fly on :45 (:18-:23; managed to hold mostly :21-:22s)
20 x 25 BK on :45 (:19-:22, mostly :20-:21)
20 x 25 br on :45 (:22-:25; mostly :23-:24)
Master's minute (i.e., 5:00 to chew the fat with our pool mates)
20 x 25 fr on :45 (:15?-:18; these were mostly in the :16-:17 range)
400 IM relaxed, 7:15
150 pull EZ
TOTAL: 3500 SCY
The workout was challenging, but fun. Scotty's teenage daughter joined us for most of the workout (skipping the last set of 20 x 25 for an early cool-down), she swam the fly and br sets as freestyle, but her back is getting really good and she kept up with us on that portion. She'll be 18 in the not so distant future, so we're already working on her as a nice addition to Master's swimming. Another swimmer, one of the lifeguards off-duty, joined us for the breast set. It was fun to have four lanes all going on :45, swimming hard. We're building a decent community of swimmers. Pretty soon we might have to start scheduling regular workouts!