Ahhh...Sunday! The last few Saturday's have been recovery days with no working out and then Sunday I'd swim a long workout. So this weekend I took it easy yesterday and went right to bed after Doctor Who. Even with a good night sleep I was a bit sleepy and groggy. I headed to the pool hoping to wake up.
The workout -
4x75 kick with fins on 1:30 - dolphin front, back, side on each one (300/800)
Took a bit of a pee break before moving on...
4x50 on :50 - pace (200/1000)
1x400 free on 6:00 - good pace (400)
1x200 IM on 3:20 (200/600)
1x300 free on 4:30 - good pace (300/900)
1x150 IM on 2:30 (150/1050)
1x200 free on 3:00 - good pace (200/1250)
1x100 IM on 1:40 (100/1350)
1x100 free on 1:30 - goodpace (100/1450)
4x50 - one of each on 1:00 (200/1650/2650)
I felt sooo sluggish during the set. My pacing was 1:15 for the 300 and 400 and a 1:12 for the rest. My strokes felt forced and stiff. I just wasn't feeling it but forced myself to continue.
3x100 pull on 1:40 - focus on ride and catch (300/2950)
I then did some driling and pulling for about another 600 waiting for everyone to start swimming and finish the warmup. Everyone was a bit later then normal. (600/3450) We then all did a 200 kikc (200/3650)
6x150's It was drill/kick/swim/drill/rest so a 125 on an interval then a 25 sprint on another interval. I don't remember the intervals. I did them fly, back, breast, free, fly and the very last one just swam a full 150 for a warm down. (900/4550)
I got out since I have lunch plans and wanted to eat a small breakfast and do some laundry so I'd have something to wear at lunch. So a 4,550 yard swim today. The gym is closed today so no gym time. Doh!