Swim Workouts

Began at 5 am with 3000 yards of IM work:
Warm Up
600 FR/Non FR by 100.
I did K, BK, BK
Main
2 300 IMO K/D/S on :500
3 x 200 on 3:30
4 x 100 IM 2:00
5 x 50 1:00 Odds:FR / Evens:Choice Did FR,BR,FR, BR,FR
6 X 25 :30 Odds: FR/Evens Non-FR Did FR, BR x 3
Cool
2 x 100 Pull: Snorkel, Paddles & Fins
4 x 50 swim Snorkel only.

Late Morning Cruise:
4 x 50 FR
12 x 25 K :45 4, 8 AFAP did 11 & 12 as a fast 50.
3 x 100 K with fins :20RI Did FR, FR, FL
4 x 50 Pull Snorkel, Paddles & Fins
4 x 50 Snorkel & Paddles
4 x 50 Pull Snorkel.
4 x 50 No Gear

After Work:
40 mins elliptical HR >120
Leg Press
Pull Downs
Pullovers
Bench Press
Yoga Ball abs and hyper extensions.

Coached team and taught swim lessons.

OK well not love but swimming...almost as good...

Early dip was the normal skills and drills merry go round:
4 x 50 FR to warm
12 x 25 K no fins :45 #4, 8, 11 & 12 AFAP (no rest between 11 & 12)
3 x 100 K HARD with fins :20 RI
4 x 50 Pull fins, paddles and snorkel
4 x 50 swim snorkel and paddles
4 x 50 swim paddles
4 x 50 swim 2 snorkel/ 2 no gear.
Total 1600

Best part of 20 minutes water treading while coaching in the deep end.

Evening swim all free:
6 x 50 swim
5 x 200 thusly:
1) EZ
2) 150 EZ/50 HD
3) 100 EZ/100 HD
4) 50 EZ/150 HD
5) HD
100 EZ
500 8:45 (1:45pace)
400 6:40 (1:40pace)
300 4:45 (1:35pace)
200 3:00 made it but needed rest to go
100 1:25 made it gasping!
300 EZ
Total 3200

Grand Total 4800