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Hi, I'm Whitney! I am a middle of the pack runner who discovered the fun of triathlons in 2009. Join me in my adventures in life and training. I run with the Rush Running team and enjoy the fun that comes with such a supportive group of friends who understand what running means to me. I'm newly discovering road biking and the fun that it entails.

Sunday, May 5, 2013

Cinco no Sinko!

Today is Cinco de Mayo and in the midst of my swim warmup I decided it was important to come up with a holiday themed workout.  Now we all know that once you have started a workout, math becomes challenging.  I jumped out of the pool to quickly sketch out some workout ideas on the pool whiteboard.  My idea was simple...5 sets of 5 intervals! But we needed a workout that would hit our goal distance for the workout but also was something we could complete in 45 minutes.  Our Sunday Funday swims have just one  requirement...they must finish at 5:00 so we can have maximum hot tub time before the pool closes at 5:30!

Without any further delay here is the Cinco no Sinko workout...and I'm happy to report that no one sunk during the workout so our mission was accomplished!

#1 - 5 x 100 on the 1:50
#2 - 5 x 75 on the 1:20
#3 - 5 x 100 on the 1:45
#4 - 5 x 75 on the 1:20
#5 - 5 x 50 on the 1:00

My workout partner and I swam differently during each set based on our abilities.  Brent is faster than I am so he did more IM work where I spent most of the workout swimming free and adding in some pull as well.  We ended with a slower interval on the 50's so that I could swim stroke and still have recovery time.

During the 50's set I realized that outdoor swimming is just around the corner.  Our pool is set up as long course during our lap swim hours which means that I need to get to work on swimming 50's of each stroke.  Normally I just do stroke/free in order to stay on the same interval as my faster friends.  Today I did the first 4 in that manner as back/free and then on the final 50 I did it all back.  It was pretty painful towards the end so I will definitely need to work on that over the next few weeks.

This week was light on swimming for me since I have accepted a new position in my department.  The transition is going well but on three days this past week I missed my lunch swim due to meetings.  I really hope this week will be better.

This Cinco no Sinko workout was followed up with a hot tub and then the awesome TriSwim products to get the chlorine out of my hair and skin.  I'm so grateful to be sponsored by TriSwim because it keeps my hair soft and healthy even though I swim 4-5 days a week.


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