Monday Morning Swim

Slowly swim by swim I'm feeling better in the water after being a bit sporadic this past month in swimming.  This mornings workout was mostly freestyle and even though my swim workout times were a bit slower than I'd like they were at least consistent.  

Warm Up
500 (i broke it up as a 200 swim/200 pull/100 swim)

5 Minutes Kicking.  The coach would blow the whistle and you'd kick fast then she'd blow it again and you went slow.  I think it was 20 secs fast and 40 secs slow.  I did a 300 total.  Some of the slow parts I barely kicked and just floated.  (300/800)

3x100's 50 Drill / 50 Swim Drills: One Arm, Fingertip Drag and Fist (300/1100)

Main Set:
4x200's on 2:45 1st 200 the last 100 was fast, 2nd 200 the first 100 was fast, 3rd 200 the middle 100 was fast and the 4th 200 was fast.  I was coming in at 2:21's for these.  Plenty of rest but the time was pretty slow.
rest 1 minute
8x100's on 1:25 Same pattern as above but by 50.  I was doing 1:11's.  A little off my workout time for a set like this but at least I was consistent.  (1600/2700)

1x75 kick / 50 drill / 25 swim Choice of Stroke / Non Free.  I did this backstroke (200/2900)

3 Rounds:
50 on 60
4x25's on 30
I did all three rounds backstroke.  Since I've been out of the water of late my butterfly is pretty bad.  Something to work on in July.  (450/3350)

I then warmed down a 100.  (100/3450)  Working out in June has been a bit sporadic so my goal for July is to get back on track.   I haven't done weights in ages so that is another thing I need to get back on track.  Spinning (24 Cycle) is something I know I can skip so I want to get back to swimming Tuesday or Thursday nights.  Those workouts can be a bit harder then the morning workouts so I need to hit those up more.  A new month is almost here so new goals.  Swim more and faster then June.

MTD Yardage:  28,150
MTD LCM:  3,000

YTD Yardage:  310,925
YTD LCM 5,000