Wednesday, June 27, 2012

18 Days Remaining - Another big swim workout

Back to the pool this morning.

I was not sure what to expect in my swimming as I was quite sore from the run and bike yesterday. My knees hurt more than anything, but my legs feel quite tired.

Started off with the following warm-up

200 free @3:36
200 Pull @3:32
100 Kick(50 with board, 50 on back) @ 2:06

From here I decided to jump into my paddle workout and keep my speed work towards the end when I was tired.

1100 yards with paddles @ 18:27

I then took a quick 15 second break to take paddles off and decided to swim another 700 to get a sense for swimming a mile as I have not swam that distance in a straight shot.

700 free @ 12:18

Combined with paddles that put my mile time around 31 minutes. I have to swim 1.2 miles in the race so I am hoping for a 35 minute swim in Racine.

4 x 100 with 30 second rest @ 1:25, 1:26, 1:24, 1:24

60 second rest to stretch out cramps

4 x 50 with 30 second rest @:37, :38, :38, :38

60 second rest to stretch out cramps again

4 x 25 with 15 second rest @ :17, :18, :18, :18

I was spent at this point. It was a great workout. Body feels a little better after this and hopefully by the end of the day it will be ready to rock out some more running tomorrow with a run in the morning and the Bix @ 6 at night.

Enjoy your day!

Total Swim Time: 49:28
Total Yards: 3000
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