Thanks to the city of Bentonville for such a great addition to our city this year. The water park converts into a small ice rink in the winter and water park in the summer. It's a great place to finish up a hot run.
Sunday I had a brick workout planned. There were some rainstorms during the early morning hours and my bike plans fell through. I wasn't as worried about the roads and wanted to keep my plans for doing the workout in the morning. I texted Kyla to see if she wanted to join me for part of the ride. Kyla joined me for a roundtrip visit to Hiwassee. It was nice to have company for the first 17 miles of my 40 miles. After dropping Kyla off, I headed back to Hiwassee and then tacked on a few more miles to get to my 40 total.
One of my favorite parts of this route is that we pass a horse farm. Normally I just say Hi as we ride by the horses but after pedaling into the headwind I decided to take a little stop. I needed to switch my water bottles so the one that was more full was in the front cage.
I had a nice chat with the horses and told this friendly horse that I only had 4 miles left to ride. After that, he turned away as if to say "get your butt back in gear and stop dilly dallying!"
After finishing up the ride, I suited up with my water belt to do a 3-4 mile run. It was now quite warm out and there was no shade to be found. I took some walk breaks...admittedly more than I wanted to but I kept myself going and ended up doing 3.35 miles.
On my drive home I planned out my recovery. First up was a stop to buy ice for an ice bath. As I was walking into Walgreens, I stopped at the RedBox and rented the Adam Sandler movie Just Go With It. My next stop was at Sonic for some eats since I was super hungry. I took a quick shower to get the road grime off of me and then started the ice bath process. After that I curled up on the couch with my compression socks and watched my movie.
We started out with a nice easy 400 m warmup. Then we did 8 x 50 of over/unders. Over/unders should actually be called Under/Overs because you swim underwater with one breath for 25m then you do an over water 25 m recovery (usually back stroke.) The pool is really warm which makes these pretty difficult since the water just isn't that fast. Jeff picked out the next set which was a ladder with mixed stroke work. It went 25 fly, 50 fly back, 75, fly back breast, 100 IM, 150 free, stroke, free, 200 all free, and then back down. Brent was in charge of the time during this ladder and he killed me. I had to drop back on some of the longer distances because I was struggling to keep up and recover in the time allotted. Our final set was 10 x 50m with breathing drills on the odds and swim on the evens.