Quick Swim Before A Quick Run.

Oh well at least I swam again.  I made plans to meet up with one of the runners I've been running with the last three months to meet at 8am.  That gave me some time to do a quick swim workout.  After today I'll be swimming on Sunday's for an hour at least.  Well I plan to.  The last 13 weeks I've been running with a small group of friends who are non-runners.  I put together a 13 Week Training Program to run a 12K.   I've been posting a bit about it under The Lazy Man's Guide To Running A 12k LINK.  It's been more hit or miss but at the end of the run next week I'm going to post the full plan for others.  It's been fun watching these friends and coworkers run more and more each week feeling more comfortable running. 

More on that later...before the run came the swim.  It wasn't much of a swim.  About 30 minutes and 1,550 yards.  I got to the pool about 6:45 and started an easy warm up. 

Swim 200

4x50's Pull on 1 minute, i think...

1    :41.1     50     1:22
2    :41.0     50     1:22
3    :40.9     50     1:22
4    :40.5     50     1:21

Then I modified a set I've done before.  Nothing to easy but nothing to kill me, actually it was easy or should have been easy.  But I'm out of swim shape so it wasn't so easy.

3 Rounds:

3x50's Swim on1:10

100 on 1:45 (round one IM, round two and three backstroke)

1    :35.4     50     1:10
2    :34.8     50     1:10
3    :34.7     50     1:09
4    1:26.1     100     1:26
5    :36.8     50     1:14
6    :36.5     50     1:13
7    :36.0     50     1:12
8    1:23.3     100     1:23
9    :36.9     50     1:14
10    :37.2     50     1:15
11    :37.0     50     1:14
12    1:23.7     100     1:24

I was going to do a 4th round but time wasn't on my side or maybe I was just being lazy.  Yeah, lazy. 

4x100's Free Pulling w/paddles on 1:30

1    1:18.3     100     1:18
2    1:18.6     100     1:19
3    1:21.0     100     1:21
4    1:21.1     100     1:21

Then that was it.  1,550 yards in 30 minutes. 

My Progress for Go The Distance 2013
Month    Total Distance
Jan    6.96 miles (=12,250 yards, =11,201 meters)
Feb    6.25 miles (=11,000 yards, =10,058 meters)
Mar    2.50 miles (=4,400 yards, =4,023 meters)
Apr    2.81 miles (=4,950 yards, =4,526 meters)
Total    18.52 miles (=32,600 yards, =29,809 meters)

Hey look at that I'm ahead of my March yardage.  Of course I only swam twice so whatever.

Time to go running. It was a taper run and my runner wasn't feeling good.  I think they were hungover so I made the run a little easier and we went slower.  Hopefully they'll rally next week.  We started with a small group of non-runners and week by week the herd thinned out.  Oh well, at least we are running.