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