Last night I got in some good sleep so at 5am it was time to wake up and get ready to swim. I cycled to the pool which helped wake me up some. I was running a bit late as I was trying to get the internet to work before I left. It was sluggish then stopped all together but it was back up and running so I left for the pool. Luckily or unluckily the chlorine levels were not up to snuff so we had to wait 12 minutes for everything to kick in.
Warm Up Set:
3 Rounds -
75 kick / 50 drill / 75 swim
all continious / 1st & 2nd round freesyle and 3rd round stroke. I did butterfly. Felt pretty good. (600/1000)
400 Pull 75 Free / 25 Choice but the same stroke one did just before. So I got some butterfly pulling in. My fly felt good. No pain and it seemed comfortable. (400/1400)
3x50's Free 1 Build / 1 Technique / 1 Fast. I don't remember the interval. This was to get our heart rate up for what was next. (150/1550)
3x300's Descending on 4 Mins. The 1st one I did a 3:29, the 2nd one a 3:27 and the third one was a 3:24. I'm going by what I saw on the clock. I heard the coach say 3:26 on the second one but since I was using my visual reading for the other two I'm saying 27 to be consistent. I felt strong in this set. It was nice to get some speed in the water for a change. (900/2450)
100 easy (100/2550)
4x100's Stroke Descend on 1:35. I did backstroke and struggled at first. My times were 1:13, 1:14, 1:14 and 1:10. So I didn't really descend. The 2nd one felt faster then the 1st but oh well. (400/2950)
50 easy (50/3000)
12x25's Fast 6 Free on 25 / 6 Stroke on 30. I did butterfly (300/3300)
then just a 100 warm down (100/3400)
Not many people showed up at the 7:15. Most of the team in on the way to the Gay Games in Germany. After the swim it was time to cycle home. Another good cardio day in. I have an all day event tomorrow that starts in the morning so I doubt I'll be swimming, running, cycling or gym going. So this looks like the end of working out for July. Another month blew by so quickly.