by, December 2nd, 2013 at 05:50 PM (1575 Views)
This morning I had a good workout at Riverbank. I started out very tight and tired (my age group swim coach claims that when he first met me my southern accent was such that he couldnít distinguish between my pronunciation of those two words). It took about 2000 to start to feel loose and good, but eventually I did, and by the end I was enjoying swimming enough I would have stayed longer if they didnít throw us out at 8:30. I shared a lane with Rondi and John but did my own thing as they did a long freestyle set that was (1) too fast (2) too long and (3) too freestyle for me today. Hereís how my workout went:
1000 lcm warmup (400s, 200k, 200p, 200 IM d/s by 25)
12 x 150:
First four = FR/ST/FR, IM order @ 2:45
Middles four = ST/FR/ST, IM order @ 3:00
Last four = all stroke IM order @ 3:00
(rest/stretching as desired between each set of four)
200 IM for time [3:23]
4 x 200: odds = FR pull w/paddles, 2 = swim FR/BK by 50, 4 = IM kick
6 x 100 FR/BK halfsies @ 2:00, desc 1-3 and 4-6 [1:48, 1:43, 1:35, 1:55, 1:45, 1:31]
200 warmdown + play
That was it! I left feeling much better than when I started.
I didnít blog much Thanksgiving week, but I did swim. Here are the highlights:
Thursday: easy swim at the Y; could hear the Thanksgiving parade going down Central Park West from the locker room
Friday: blissy rest day
Saturday: attempted a lcm set of 10 x (200 @ 3:05, 150 @ 3:05) but gave up after just 6 rounds when the crowded lane plus the fatigue made going on tight intervals too frustrating. This was more tiring than it seems like it should be--I might revisit it when I'm in Florida.
Sunday: swam a mile at Brighton Beach (water and air temp both 45). Swimming hard in the cold plus shivering afterwards maybe accounts for the sore muscles this morning.