Ahh...Friday! Since I didn't swim yesterday I got up and hit the 6am workout. Damn it's chilly out. Everyone was running from the locker room's right into the pool. Even worse was that it was windy. Cold windy air at an outdoor pool. Perfect morning for a hot water pool. For once even I didn't complain about how hot the water was.
Warmed Up about 450 on my own. Our coach was running late so a teammate put up the first set on the board. The whole workout was basically three sets. First up was some stroke.
100 IM on 1:40
75 Free on 1:05
50 Stroke on 25
25 Free on 1:00 (1000/1450)
Then we did an easy 100 (100/1550)
The Free Set - Two Rounds:
200 Pull on 2:40
150 Swim on 2:10 Build by 50 to about 80%
100 on 1:20 picking up from the last 50 at 80%
50 on 1:30 FAST (1000/2550)
100 easy (100/2650)
12x50's 1 recovery / 1 build / 1 fast. I think on 50. They were choice. (600/3250)
I then warmed down a 50. Making total yardage 3350. My arms from lifting yesterday were getting to be like jello in the free set. Pulling the 200 then swimming the build 150 was a bit of a challenge. The first 50 of each 150 was me just trying to get my muscles to not fail. It was a pretty good workout and by the free set I felt my mojo comming back. It's been a few workouts since I felt good in the water.