Today there were just two of us at the pool for our regular Sunday Funday swim. That's not surprising since it is Mother's Day after all. I started off with my favorite warm up which is a 1000 yd ladder. The ladder starts with a 400 yd swim, nothing special just continuous swim.
Next is 300 yds of drills which is done 75 yds per stroke. I usually do one armed butterfly with a 25 free in the middle since my stamina for butterfly isn't that great. After that I move on to backstroke with a six count drill and also a drill to focus on leading with my pinky. I don't really know the name for these drills but for the first I kick for a count of 6 and then do 3 arm strokes and return to the six count kick. For the second, I bring my hand out of the water thumb first until it is perpendicular to the water and then I switch to pinky first as I finish the rotation and enter the water. For breast stroke drills, there is the double kick and another where I try to cup the water as I bring my hands out of the water to start the stroke. Again, don't know the names for these! Lastly for freestyle I have been doing this drill a lot lately which is 25yds single arm swimming and then the final 25 yds is catch up drill where I keep my hand in front until the opposite hand enters the water.
After drills, I move onto 200yds of kick. I usually try to do this as 4 x 50yds descending and I alternate between breaststroke and free kick. To finish off the 1000yd ladder I do a 100 yd pull.
After finishing up the warmup, Jen and I decided on our first set. We have different paces so we elected to do a set limit of time and see how many reps that we could get in during that time. We selected a 5 minute time and a set of 50's with 25 backstroke fast, 25 free recover. I managed 5 in our time limit. Next up was a 150 pull just to have a little recovery time. I don't know why but backstroke always burns out my legs. Then we moved on to doing 75's...just freestyle. I did 6 on a 1:30 interval and usually got 15 seconds rest within that interval. We went back to 50's doing this set as breaststroke for 25 and free recover. I did 6 of these but the last one was just all freestyle. I finished up with 6 x 25 sprints except my sprints weren't that fast.
All told with cooldown I got 2650 yds in for the day. This got my total up to around 61 miles for the year which is over 41% towards my goal for the year. I am about 5-7 miles ahead of where I should be to be on track for the goal so I'm pretty happy with that.