40 Minute Freestyle Pace Swim Workout.
Tuesday, October 01, 2013
Ahh…what to swim? I'm always looking at my past swim workouts and Joe's swim workouts LINK but when I get to the pool just swim what I know or modified of what I've done recently. Since I consider myself a "distance swimmer" I figure as I get back into swim shape I should work on my distance pace. Luckily on Sunday the swim gang and I did a somewhat distance set LINK. Today I modified it.
Mixed 600 yards (350 Swim / 250 Pull. It was accidental as I lost track of what I was swimming.)
8x50's on 60 alternating 50 kick and 50 drill. I used fins. (400/1000)
400 Free setting pace
2x200's Free try to descend
4x100's Free try to descend.
The base interval was 1:30 so 6 minutes, 3 minutes and 1:20. (1200/2200)
1 5:16.3 400 1:19
2 2:33.9 200 1:17
3 2:31.5 200 1:16
4 1:14.1 100 1:14
5 1:13.7 100 1:14
6 1:11.5 100 1:11
7 1:09.2 100 1:09
So 2,200 yards in about 40 minutes. That included breaks in between sets. There was NO extra rest during the main set. Now I know my times weren't fast or anything but I felt better in the water this morning. Of course it's only Tuesday and I've had an easy Monday. On Monday I taught only 1 60 minute spin class and 1 30 minute spin class. I gave up my evening class to show support to a new instructor and go to Centergy (a yoga and pilates inspired workout.) Also I let someone teach my two early morning classes today. So I was able to swim. When I was done swimming would have been when I was done teaching my two classes. It was nice sleeping into 6am! I could get use to that!
It looks like USMS GTD is down right now so I'll update later.
25 Miles By December 25th:
Swim 6.136363 Miles
Run 0 Miles
I set my alarm for 5am to run before swimming but never got that done! Oy! Maybe tomorrow, year right!