Double Double Monday Swim

I dont' know what is going on with me and sleeping.  I've seem to be dealing with insomnia of late.  Maybe it's just that I've become a light sleeper and the sounds of summer with the sliding door open wakes me up.  From the folks coming home at 2:30 in the morning in the back alley or the homeless man who lives in the alley and yells at the moon.  Soon it'll be too warm for the windows to be open and hopefully the light hum of the air conditioner will lull me into a full night sleep.

I woke up at 5 am after a night of tossing and turning.  After hitting snooze two times I got out of bed and struggled to get my swim bag together.  Once at the pool I slowly woke up despite the gloomy clouds made it feel like it was much earlier then 6am.

Warm Up:

200 Free Swim / 200 Free Pull / 100 IM Swim

150 Kick

Warm Up Set:

50 One Arm Drill

200 Pull

50 Fist Drill

200 Pull (500/1150)

Main Set:

4x100's on 1:20 (50 DPS / 50 Build)

4x50's on 50 (25 Breakout freestyle, sprint and fast turn then recover 25)

4x100's on 1:20 (50 Build / 50 Fast)

4x50's on 50 Fast

I misheard the coach and thought we were doing the above and then taking 15 seconds and doing it again.  But in reality we were suppose to take 15 seconds after the first 4x50's and before the second 4x100's.  I did it straight through.  I didn't really need the rest.  I felt pretty good swimming the set.  I was all by myself in the wall lane with the other lane on a slower interval.  It was the first time in a while I wanted someone next to so I could be challenged.  Oh well.  The first round of 4x100's I held a 1:11 and the second round of 4x100's I head a 1:10. (1200/2350)

100 recovery non free (100/2450)

3x100 (50 Drill / 50 Swim) Stroke.  15 seconds rest. I did fly/back/fly. (300/2750)

Main Stroke Set:

2 Rounds

100 Stroke Build on 1:40

2x50's Stroke fast on 50

I did butterfly and then backstroke (400/3150)

then I had 4x25's fly on 25 (100/3250)

75 easy (75/3325)

Then we did 2x50's off the blocks in a relay.  (100/3475)

Then I did a 75 warm down.  A mate was still doing his relay breaststroke leg so I swam along him in the next lane cheering him on.  (75/3550)

After that I had the internal debate of swimming a double.  Since I had thought the freestyle set was longer than it was I was pacing myself for the second round.  When I looked on deck and realized that it was a low turnout for the 7:15 workout I decided to stay and at least do the freestyle set all over.

Warmed Up 300 Swim / 200 Kick (500/4050)

Warm Up Set:

50 One Arm Drill

200 Pull

50 Fist Drill

200 Pull (500/4550)

Main Set:

4x100's on 1:20 (50 DPS / 50 Build)

4x50's on 45 (25 Breakout freestyle, sprint and fast turn then recover 25)

15 seconds rest

4x100's on 1:20 (50 Build / 50 Fast)

4x50's on 45 Fast

the only difference this time around was that the extra rest of 15 seconds and the 50's were on 45.  I swam at the other wall lane by myself again but had two fast swimmers in the lane over from me pushing me.  My first round of 4x100's I did 1:10's and my second round of 4x100's I did 1:07's.  So I was happier with this round.  Since I felt okay enough I stayed in for the full workout. (1200/5750)

100 recovery (100/5850)

3x100 (50 Drill / 50 Swim) Stroke.  15 seconds rest.  I did the rounds back/fly/back (300/6150)

Main Stroke Set:

3 Rounds this time!

100 Stroke Build on 1:40

2x50's Stroke fast on 50

I did butterfly and then backstroke and then 100 IM / 50's fly! (600/6750)

then I had 4x25's fly on 30 (100/6850)

75 easy (75/6925)

2x50's off the blocks relays.  I did free and fly.  (100/7025) If this was a meet I would have dq'ed.  The person before me was swimming breaststroke into the wall and glided a bit almost to a stand still in the water.  It was close if he had touched or not.  I had to pull back on my start. 

I then just did a 25 warm down (25/7050)

The second time around I felt better in the water.  During the 6am workout I took my time in the 50 drill / 200 pull so when I got to the main set my heart rate was pretty low.  The 7:15 workout I was blasting to go from the beginning. 

I don't remember the last time I swam a double.  I am glad I did and with today being a Holiday I can take the day to recover.  This is also my 6 years of swimming anniversary week.  I'm saying week as when I wanted to join the team I waited to the first of the month.  For reasons I don't remember I decided that I wouldn't start on Friday the 2nd I'd start on Wednesday the 7th.  The Monday was like today and was the 5th and I think back then the team didn't have a practice or I was umm...recovering from the 4th.  Whatever the case may have been this week is my 6th Anniversary of Swimming Week.  It seemed fitting to do a double.