Gym, Running Club & 2009 Nike Human Race
My Morning Run

Monday Nite Swim Swim

Just got back from swimming.  Tough workout. Felt like I was going to puke several times.  The intervals were tough even after we managed to get a slower base interval. 

Warmed Up

Think I did about a 400.

Warm Up Set - Four Rounds - Reverse IM

50 Kick / 25 Drill

50 Drill / 25 Swim (800/1200)

The we did another warm up set.  50 breath control then 1x25 breakout fast / 1x25 build.  Think we did three rounds of that.  (300/1500)

Main Set:

100 Free Fast on 1:20

100 Recovery IM on 1:40

200 Free Fast on 2:40

100 Recovery IM on 1:40

300 Free Fast on 4:00

100 Recovery IM on 1:40

400 Free Fast then i think we got some extra rest.  At this point most of my lane mates got out.  I think we screwed up some of these intervals.  I was leading and let's face I screw up intervals.  The rest of the main set was reverse of the first part.

100 Stroke/ IM FAST I don't know what interval I let the person behind me tell me when to go.

300 Easy Free Pull

200 Stroke / IM FAST

200 Easy Free Pull

300 Stroke / IM FAST

100 Easy Free Pull (2500 yards / 4000)

Then we warmed down doing the following set.  Two rounds of 75 kick on 1:40 followed by 1x25 no breathing above water on 30 then ix25 underwater no breathing.  (250/4250)

Glad I went swimming but oy!  Going to take days to recover! 

MTD Yardage:  18,350

YTD Yardage:  370,775
YTD LCM 5,000


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