Aarrr! Friday Morning Swim

Ahoy!  Me mates and I walked the plank and hit the rough cold pool water this morning.  The beauty on deck ordered us to off the deck and into the vast water to do a 10 minute swim.  Alas, dis' pirate only got in about a 300 as he was busy counting his bounty.

 Warm Up Set:
4x75's 50 Drill / 25 Kick
100 Kick
4x75's 25 Kick / 50 Drill
100 Kick

Next Warm Up Set:
25 Fly on 25
4x25's Free on 20
25 Back on 25
2x50's Free on 40
25 Breast on 25
100 Free
then a 25 to the shallow end where the land lubber was on post.

Main Set:
4x100's broken 75 Free / 25 Stroke.
3x100's on 1:15  Free (okay we messed up and took some extra rest at the end)
5x125's broken  75 Free / 25 Stroke
2x100's on 1:15 Free
6x150's broken 75 Free / 75 Stroke
1x100 Free

Me' lane mate and I started off the set but as time went on the scallywag had to get out and be a land lubber while I set sail alone.  I don't remember all the intervals as I was a bit confused.  I took a pee break in between the 125's but since I was the lone pirate in me lane I just continued and finished the set.  The intervals were a bit tight and it was touch and go for most of it to the very last 6x150's.  I did them 75 of the 150's fly/back/fly except the last one I did all fly.  I felt better swimming butterfly today than I did on Wednesday.  All in all it was a good workout.

In case you didn't notice me talking like a pirate for International Talk Like A Pirate Day LINK.  You can order Pirate inspired swim suits online at Splish LINK.