Whoops, I don't know what I was thinking when I thought that our regular Sunday swim workout would be a nice active recovery for yesterday's half marathon. Holy cow, it was a tough workout. My legs were feeling the run for sure.
We started with a 500yd warmup of just easy swimming. For the main workout, we pulled from the workout posted for the Masters swim class with a few minor alterations.
Up first, 6 x 100 yds. The workout called for all back but we switched it up and mixed in some IM and strokes. I was shooting for 2 min on my 100's and Kyla and Brent were going on a 1:50 interval. I was falling off the pace after my second 100 so I decided to switch to 75's for the remaining 4. It worked out perfect so that I ended at the same time as the others. I just shortened the interval time to around 1:30 and kept my heart rate down since I knew what was up next for the 2nd part of the workout.
Our second set consisted of 20 x 50 yds. We decided to work in sets of 4 so that we could keep track of our counts and also mix up the strokes. Below are the sets that we did and to be completely honest I had to duck out on two of the 50's. I skipped the first 50 of the 3rd set because I needed a breather after the fast free. I also took a break during the start of the final set to go get a set of fins for the finish. I was losing steam and needed the extra help of the fins to finish things out. All of the 50's were done on an even 1 minute interval. By the way, when I list out an interval time, that interval includes the rest time.
1 - IM order for 50 on each stroke.
2 - Free - descending pace slow, medium, medium, fast
3 - Fly/Free, Back/Free, Breast/Free, Free/Free
4 - Free - descending pace slow, medium, medium, fast
5 - Fly/Free, Back/Free, Breast/Free, Free/Free
For the 3rd set, we did 16 x 25 yds in IM order on a 40 second interval. I only did the first two fly as fly, after that I switched to free. I've been working on my dolphin kick so fly is still a pretty tough stroke for me. We finished up with a 100yd easy cool down and then hit the hot tub to complete our Sunday ritual! Total swim for the day around 2400 yds!