For the first time in a very long time I woke up without to much complaining by my body and mind. Even the weather seemed to line up to make this a good morning for a nice swim. Of course once in the pool my body was aching but I was able to work out the kinks.
Warm Up
200 Swim
350 Pull
200 Kick (750)
Then we did 4x50's (25 drill / 25 swim) Forgot interval but it was easy. (200/950)
Main Set:
5x100's on 1:40 Pace. By the 5th 100 I was to find what my 500 pace would be. I was coming in on these at about a 1:17 with a few a bit faster.
rested 10 extra secs to square up the clock to the 30
500 Free Pace on 7:30. My first 100 I was at about a 1:14 then the second 100 about a 1:16 then I tried to view the clock which was at an angle that was tough but it looked to me I was doing about 1:15's. I ended up swimming the 500 in 6:16. The coach told me my 250 split but I forgot it but he said I evenly split the 500.
5x100's Free descend starting at the 500 pace. I think I started with a 1:14 then 1:09, 1:08 and then two 1:07's. I know I finished with two 1:07's the rest is what my fuzzy memory is remembering so it might be questimates. But I did descend except for the last 100 which I just maintained. (1500/2450)
After that I did 8x50's easy. First four were drill/swim on 1:05 and the second four were pulling breathing every 3 also on 1:05. I was by myself just warming down on these. (400/2850)
The workout was 2,850 yards which isn't a whole lot but it was one quality swim. I like that set.
