Sunday Is For Swimming and Just One Random Act of Fitness

I swam therefor I am?  First time in four weeks and it wasn't pretty.  Ugh!  Swimming once every month or every few months is not helping me get any better at all.  But at least I got in the pool.  

THE WORKOUT:
NONE.  NO GYM DAY

No gym day but swimming later. pic.twitter.com/eT7jVKbK05

— Joel McKenna (@the17thman) November 12, 2023

THE BREAKDOWN:
NO WORKOUT.  

THE SPIN CYCLE:
NONE.  Now I got a week to get going on my assessment so I can continue teaching spin.  I was certified in various programs but let them lapse over the years.  Since getting back to teaching I have to go through the video assessment process to get my certification okay'd again.  Next Sunday I'm subbing a class and someone will film me.  So I gotta practice the choreography as it's a pre-packaged class.   

Swim practice was a killer. I’m so out of swim shape. Have Florida State Senior Games in three weeks. Yikes pic.twitter.com/ea8eUq2H4A

— Joel McKenna (@the17thman) November 12, 2023

THE WET NOTE:
Warm Up - 200 Swim / 100 Kick / 200 Pull  (500 yards)
6 x 100's Pick A Pace.  That meant you pick pace you think you can hold for all six but on the first one add 10 secs to make your interval, the 2nd one just do that pace and the 3rd one was 10 seconds faster.  I was in the Not So Fast Lane or 3rd fastest of 4.  My lanemate and I decided to do a 1:40 pace so our first one was on 1:50, second on 1:40, third one on 1:30 and repeat.  I held about a 1:22 for the first three, then close to a 1:30, a 1:24 and last with about a 1:22.  My watch say's otherwise a 1:19, 1:20, 1:18, 1:27, 1:19 and a 1:23.  (600/1100)
8 x 100's it was 75 free with 5 seconds rest and then 25 stroke IM order so 1st the 25 was fly for example.  We did that for four of them then it was a mirror set in that it was a 25 Free with 5 seconds rest then a 75 stroke IM Order starting with Free meaning the last one was fly.  (800/1900)
1 x 300 Paddles and Fins working on Distance Per Stroke (300/2100)
100 Cooldown (100/2200)
I missed some drill set at the beginner.  Since my watch said I swam 2,325 yards I'm guessing it was a 200 drill thingy  So I'll say 2,500 yard workout!

I gotta get some yards in as I signed up for a Virtual Swim thingy.  I'm only 1/2 way and I got to the end of December.  

THE RUN DOWN:
NO RUNNING.  Pushing the start of running to next week as I need my cardio this week to be cycling/spinning.

THE LIFT AHEAD:
MONDAY - Leg Day
TUESDAY - Chest, Shoulders and Triceps
WEDNESDAY - NO GYM DAY.  Have a work event on Tuesday that'll make me late for my beditme.
THURSDAY - Back and Biceps
FRIDAY - LEG DAY

RANDOM ACTS OF FITNESS:
Today one of my centers have a Yoga Class and of course all the pickleball!  

IN MY HEAD:
No much to report on my mental state.

ONE MORE REP:
Digital Trends report The future of Fitbit doesn’t look good https://www.digitaltrends.com/mobile/future-of-fitbit-doesnt-look-good/