Sunday Afternoon Swim

It is amazing what a few weeks make when it comes to speed during workouts.  When I was swimming like crazy a few months ago I was making intervals I never have made before.  Now with some time off and eating Sprinkle's Cupcakes every hour on the hour I'm so out of shape.  I don't remember the intervals but let's just say I was in the slower fast lane and I was missing the intervals during the free set towards the end.  Of course the other people in my lane gave up and sat out a 50 at each rest point so at least I finished the whole set.

We did a bunch of warm up stuff.  First off I did an unstructured 300 warm up.  Then we did a kick warm up.  I can't remember the whole warmup set but it was sorta like this: 6x50's Free Kick.  400 Free broken 50 drill / 50 swim.  4x50's Kick Fly.  200 Swim Back.  I know I'm missing something in that workout. 

Main Set:
300 Free on 4:20
250 Free
200 Free on 2:40
250 Free
200 Free on 2:35
150 Free
200 Free on 2:30
150 Free
100 Free
I don't remember all the intervals but they slowly got 5 seconds faster.   About a month ago a 200 Free on 2:30 would be easy.  Today not so easy.  Of course maybe if I pushed myself harder it would have been easier. 

Next Set:
3x
50  Fly on 50
75 IM on 1:10
25 Free on 20

Stroke Set:
300 on 3:10 Butterfly
150 on 2:25 Butterfly
100 on 1:35 Butterfly
150 on 2:25 Backstroke
100 on 1:35 Backstroke
50 Butterfly

100 Warmdown

Oy.  I'm so tired.  Funny I felt stronger and better in the butterfly than I did during the freestyle.  The water was a bit warm but I finished.  The best part was after the free set everyone in my lane got out so I had the lane to myself.  Wahoo!