I really considered taking a rest today. I woke up tired. My right knee feels sore all around from the front to back and I am sore. I thought that maybe a day of rest would be good. However, I realized that maybe rest is not really going to solve these issues. A good swim workout is what I needed. I knew that if I started off the week resting I would continue down that path.
I have two goals for the week.
1. Eat clean and healthy – I must leave candy and junk food alone
2. Have another good week of training like last week and get this body back to normal
I headed to the pool for a tough swim workout. I started off with a regular warm up and my body felt like crud. It took the entire warm up to get my breathing normalized and the body loosened up for the main sets.
I then decided to switch up the workout and go straight into the main set.
Main Set 1
4 sets of
- 200 yard swim with 20 RI
- 2 x 75 fast swim with 15 RI
This was a tough workout. Originally I had my eyes set on sets of 300, but realized that was not smart to jump to a larger swim volume at this stage of training. I am glad I did not do 300’s because the 200’s really gave me a challenge after swimming fast on the 75’s.
I was gassed by the 4th round of this main set. I was able to keep all the 75’s at or below 1 minute so I was happy with this. My 200’s I don’t know my time range, but I know I was consistent. Nothing special time wise as I just focused on good form and reaching while trying to balance my breathing after the 75’s.
Main Set 2
Right after the first main set I went into the following
400 Kick – 100 easy, 200 fast, 100 easy
12 x 25 with 10 RI
My legs were tired by the end of the 400’s. My legs were tired before I swam due to my long run yesterday. I really focused on fast, short kicks and holding a steady pace. I finished up with the 25 yard sets. These were to be done before the main set, but I added them to the end. I enjoyed this part of the workout. I swam every 30 seconds. This worked out perfect as I swam 20 seconds for each 25 with a 10 second rest. It was just the right level of a challenge to end a workout.
I did not do a cool down. I ended the workout there as my arms and legs were tired. This was a great workout for me to start the week. I ended up swimming 2700 yards in about 55 minutes.