Double Double Monday

Due to the fires the air quality in LA is bad so our coach cut us a break today and gave the easiest workout in the history of my swimming.  Okay so maybe that is a bit of a hyperbole but it was easy.  So since I felt like I needed to be pushed I swam both the 6am and 7:15 am workouts.

Warm Up

350 Swim

4x75's Kick (300/650)

4x100's 50 Drill / 50 Swim (One Arm, Turn on 3, Finger Tip Drag, Fist) (400/1050)

400 Pull (400/1450)

4x200's taking 15 seconds rest in between / rotating a 50 back from the beginning to the end (50back/150free, 50 free/50back/100free, 100 free/50back/50free, 150free/50back) (800/2250)

50 easy (50/2350)

Then we did 4x25's back drills.  1 with a penny on the forehead, 1 left arm, 1 right arm, 1 1/2 right / 1/2 left (100/2450)

4x100's 15 seconds rest / rotating a 25 free from beginning to end (same pattern as the 200's but more back this time) (400/2850)

6x25's odds free / evens stroke (150/3000)

Warm Up Again

350 (odd that both times I only to to the 350 of the 400) (350/3350)

4x75's kick (300/3650)

i took a pee break so this time

3x100's 50 Drill / 50 Swim (One Arm, Turn on 3, Finger Tip Drag, Fist) (300/3950)

450 Pull (it was to be a 400 but we all lost count) (450/4400)

4x200's taking 15 seconds rest in between / rotating a 50 back from the beginning to the end (50back/150free, 50 free/50back/100free, 100 free/50back/50free, 150free/50back) (800/5200)

Then we did 4x25's back drills.  1 with a penny on the forehead, 1 left arm, 1 right arm, 1 1/2 right / 1/2 left (100/5300)

4x100's 15 seconds rest / rotating a 25 free from beginning to end (same pattern as the 200's but more back this time) (400/5700)

10x25's odds free / evens stroke(250/5950)

Then we did 4x25's working on kicking and rotation.  (100/6050)

And that was it.  I haven't done a double in ages.  Even with an easy workout by the second round of 4x100's I was feeling it.  I enjoyed swimming in the sun for a change also as the sun is up and coming down during the 7:15 workout.  I'll have to attempt a few more doubles every so often.

MTD Yardage:  55,375

YTD Yardage:  407,775
YTD LCM 5,000