Bitter cold; warm body
by, January 6th, 2014 at 11:45 PM (225 Views)
With temps hovering in the double-digit negatives and wind chills between -30 and -40 the schools have closed down today and tomorrow in Kenosha. The YMCA was warm, however, and so I treated myself to a nice long recovery workout. Started out with a low to moderate intensity row... 4000m in about 18:45. Then some flexibility and stability work on the mat... about 25-30 minutes. I felt super relaxed and warm at this point, even after the meet yesterday, almost no soreness whatsoever.
I headed to the pool for a 3K workout (3300 SCY/66 mins). Again, just trying to stay relaxed, maybe work the cardio a bit. I felt pretty good. Here's what I did:
400 EZ fr on 7:00
4 x 100 IM on 2:00 (1:43, 1:41, 1:40, 1:39)
4 x 50 fr on 1:00 (:43, :41, :39, :39)
6 x 100 fr on 1:40 (1:21+, 1:23, 1:23, 1:25, 1:26, 1:27)
6 x 100 bk on 2:00 (1:41, 1:41, 1:41, 1:42, 1:45, 1:47)
8 x 50 recovery on 1:00 (fr, bk, fr, bk, fr, br, fr, br)
4 x 100 IM on 2:00 (1:43, ascending to 1:53)
300 EZ (fr, bk, fr by 100s, working on reducing stroke count)
I'd like to keep doing this workout as a recovery, maybe even increase slowly the number of reps I get in on the main set. Freestyle is actually pretty fast right now, but that backstroke is a little slower than I want... still, I was trying to stay aerobic and not go anaerobic or let the lactic acid build.
Swimming YTD = 8+ miles*
Rowing YTD = 11 K
I'm still 0.65 miles behind my goal pace, but at least GTD is showing a little green on the progress bar now!