Play Nice

When the coach tells you to "be nice" when you share a lane with a new swimmer you gotta wonder what the coach meant by that.  The coach didn't want me to go all rogue and change the intervals like I did this past Sunday.  Although I was determined to move down a lane as our visiting swimmer asked me if I wanted to go faster than what was given as intervals for the the warm up.  After being sick in bed for 48 hours I was a bit concerned I wouldn't make the easy intervals never mind speeding them up.

Warmed up a 200 very very slow on my own.  (200)

Warm Up Set:
4x
100 Kick on 1:50
75 Swim on 1:10
50 Drill
round 1 & 3 freestyle.  2 & 4 choice no free. (900/1100)

Get The Heart Rate Warm Up Set:
Freestyle
100 on 1:20
75 on 50
3x25's on 20 (250/1350)

Main Free Set:
100 on 1:20
200 on 2:30
100 on 1:20
200 on 2:30
75 don't remember the interval for the 75's
150 on 1:50
75
150 on 1:50
50 on 40
100 on 1:10
50 on 40
100 on 1:10
I was shocked that I made this set. I was still feeling achy and sore from being sick.  The first day back the muscles seem to be lacking oxygen or something.  While swimming it I didn't seem like I was going all that fast but over time I built up some speed.  (1350/2700)

Main Stroke Set:
75 IM (no Free)
100 IM on 1:30
75 IM (no Free)
100 IM on 1:30
50 Stroke (did this fly)
100 Stroke on 1:25 (did this back)
50 Stroke (did this fly)
100 Stroke on 1:25 (did this back)
25 Stroke (did this fly)
100 Stroke on 1:20 (did this back)
25 Stroke (did this fly)
100 Stroke on 1:20 (did this back)
I don't remember all the intervals.  The 100's were easy to remember as each round got faster by 5 seconds.  (950/3,650)

This was one of those workouts that you are swimming and before you know it the workout is over with.  While I was swimming the stroke set I told myself I'd get out after this set.  Then we were done with it, I looked up and workout was over.  I did a 50 easy between the free and stroke main set so the yardage was 3,700 today.  And I was nice to our visiting swimmer.  The coach thought he was a new swimmer but instead was only visiting.  So I guess I didn't have to be that nice.  But I was anyways. Total yardage month and year to date is 46,775.

I want to swim tomorrow during the morning lap swim to work on some distance per stroke and pulling.  Thinking of swimming only an hour and doing the Golf Swim Drill Set LINK.