The power of the snooze button almost won me over this morning. After hitting the snooze button for 30 minutes I forced myself to get out of bed. I did get to the pool at 7:15 and boy was it crowded. Lots of lap swimmers and pool walkers. Luckily someone was getting out and I got my own lane.
The Workout via Email from Coach -
1x500 loosen
4x100 kick with fins on 2:00 (400/900)
6x50 on 1:00 with fins - kick the 1st lap underwater, easy free coming back(300/1200)
1x400 - push laps 4, 8, 12, 16 (1200/1600)
3x200 on 3:00 - negative split and descend (600/2200)
rest 1:00
3(3x100 on 1:20) swim each set faster - rest :40 between each set (900/3100)
1x200 easy pull to loosen up (200/3300)
swim with us
I was really sluggish at first. But during the 1x400 my body started to wake up and I was getting faster. I was able to negative split and descend the 3x200's. Of course I can't remember what my splits and times were but I know I did it correctly. For my three rounds of 3x100's boy was I working hard. Hundreds on a 1:20 interval was like the old me swimming again. I forget the exact times but I know each round did get faster and it seemed like the 1st 100 was always 1 second faster then the last 2 which were always the same. I think my last round I did a 1:07 and two 1:08's.
People started to arrive and I got out and put on my Mission Sun defeated sunscreen SPF 50+ continuous spray. I waited 15 minutes on deck to let it dry before I got back into the water.
Then I did some drill work, pulling and kicking. Did a total of 400 yards (400/3700)
100 Kick / Pee Break / 25 Kick / 25 Swim (150/3850)
Hmm…now trying to remember what we did…
200 (right arm/left arm/kick / swim) (200/4050)
4x50's on 1:10 Pace (200/4250)
1x200 Fast (my splits were 1:10 and 1:07) (200/4450)
4x25's (100/4550)
That doesn't seem right. I think we did something else that I'm forgetting. Anyways about 2 hours in the water with my 15 minute sunblock break for 4,550 yards. I didn't use Mission Sun defeated sunscreen SPF 50+ continuous spray during the first 1/2 as the sun wasn't really an issue. But as I was swimming the sun came up from behind the rec center right smack on top of the pool. So a sunblock break was called for. I'm glad I used Sun Defeated as it didn't run into my eyes while the other swimmers were complaining about the sunblocks that they had used. Yeah me!
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