Friday Morning
Friday, July 18, 2008
Swimming this morning was a bit harder than it should have been. Of course I started off the wrong foot with some negative attitude right from the warm up. Even after taking Wednesday off from swimming my arms are a bit sore from my weight training. I had planned on adding one more day to my two days a week weight training routine but I may hold off. I took the warm up a bit easy just swimming about a 350 mixed freestyle and backstroke.
After our "on your own" warm up it was time for the warm up set. I wasn't ready for that. The set was a 200 swim on 2:45 then 4x50's kick on 55. Then a 200 swim on 2:45 folowed by 4x50's drill on 45. Then another 200 swim on 2:45 followed by 4x50's swim on 40. Our coach said to mix in some stroke with our free as the workout would have both. Well I started my first 200 backstroke barely making the interval. Like I said I wasn't ready for the set. I missed 2x50's kick to take a pee break as I usually do during the kick portion of a workout. Then my 2nd 200 I did it 175 back with a 25 fly. The interval was still too quick. After the that I moved over to a slower lane for the rest of the set. I continued doing stroke. It turns out that the 200 should have been free and that was why I was having a hard time with the warm up interval. I moved back to the fast lane for the rest of the workout.
Main Set:
150 Free on 2:00
100 Stroke or IM on 1:30
4x50's Free Fast on ??
take extra rest but no more than 20 seconds
150 Free on 2:00
4x100's Stroke or IM fast on 1:45. The 1st 100 I did all back. The 2nd 100 I did fly/back/back/fly. The 3rd one 75 fly / 25 back. The 4th one all fly. We had the wall lane so I was did the pattern to do fly away from the wall.
50 Free Easy on ??
take extra rest but no more than 20 seconds
4x150's Fast Free on 1:50
100 Easy on 1:30 Did backstroke
50 Easy Free no interval
Pulling:
200 Pull Breathing every 3/5/3/7 by 50
6x75's. 1st/4th first lap NO BREATHING, 2nd/5th middle lap NO BREATHING and 3rd/6th last lap NO BREATHING. OY! During the no breathing 25's I took one breath in all of them but one which I was able to do no breathing. I only used paddles for 2 of the 75's one of which was the one I was able to make without breathing. Pulling with paddles is easier but with our narrow lanes and being in the wall lane I didn't want to kill my lane mates.
And that was it. Over and done with. Another week of swimming is over with. I want to hit a gym spin class either later today or tomorrow but we will see. I haven't been to a spin class in months. I figure I'm riding on the streets more running errands but that really isn't the same thing as a spin class.
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