Today it was back to swimming after taking Saturday as a recovery day. I jumped in the water and took my time doing a very lazy 250 warm up. Then we had a warm up set:
50 Spring Kick
I don't remember the intervals. Too fast if you ask me but that is the story of the whole workout.
1x100 IM or Stroke on 1:20 (i did backstroke)
2x100's IM or Stroke on 1:25 (i did backstroke)
3x100's IM or Stroke on 1:30 (i did backstroke)
I don't remember what the 200's were on but it wasn't all the much rest.
After a bit of rest we moved on to the rest of the set.
200 Free on 2:30
4x100's Free on 1:15
200 Free on 2:30. We ended up taking an extra 30 seconds rest.
5x100's Free on 1:15
By the 5x100's I was beat. After a 50 easy I moved on to the rest of the workout. I was the only one remaining.
200 Pull breathing 3/5/3/7 on 2:40
150 Back or Breast swimming on 2:45
4x25's No breathing on 30.
And that was that. Not bad for a Sunday afternoon. Lot's of stroke and very little rest. And that was the last swim practice for November.