5,000 Yard IM-Ish Sunday Morning Swim

Wahoo Sunday!  Super Sunday!  This morning I woke up at 6am slowly got out of bed and headed to the pool on my bicycle.  It's a very short trip so I don't know why I don't ride more often.  Now I printed up a workout the coach had sent to me last week that I never got to swim.  Here is it…

1x500 loosen

1x200 kick with fins

1x300 build with fins

6x50 on 1:00 no fins - descend - fast on the last 2

4x25 at a fast pace

2x100 sprint - loosen up between each one

Now I sorta did this workout.  I did it for the most part with a slight modification.

Warm Up
Mixed 500 (200 Swim / 100 Pull w/o Paddles / 200 Pull w/Paddles) (500)

200 Kick with Fins (200/700)
200 Swim with Fins (200/900)
6x50's on 1:00 (300/1200)
4x25's Free on about 30 (100/1300)
2x100's Free Sprint of 2 minutes (200/1500)

Now the same thing but backstroke
200 Kick with fins (200/1700)
200 Swim with fins (200/1900)
6x50's Swim on 1;00 (300/2200)
4x25's on about 30 (100/2300)
2x100's Sprint on 2 minutes (200/2500)

Now the same thing but butterfly
200 Kick with fins (200/2700)
200 Swim with fins (200/2900)
6x50's on 1:10 (300/3200)
4x25's on about 30 (100/3300)
2x100's Sprint on 2:30 (200/3500)

Did a bit of chatting as everyone was arriving to swim.  Rested a bit, ate some Gu Energy drank some Powerade Zero. 

8x50's 4 - Kick / 4 Drill/Swim (400/3900)

10x100's IM on 1:50 (1000/4900)

4x25's IM order warmdown (100/5000)

So a nice 5,000 yard Sunday IM Swim.  Which I really needed.  I hadn't swam since Wednesday!  I've been working out at the gym but with less then a week to a swim meet I haven't been swimming that much.  Ouch!  Hopefully this week will be enough to get my body ready.