Finally back in the pool. Missing a week usually means I’ll pay once I start back and it wasn’t pretty but it wasn’t too terrible either. I had to lead the majority of the workout which makes it harder for me since I can’t draft or pace off of anybody.
Warm up:
300 yards, mix of freestyle, non-free and kick with fins
Warm up set:
3x75 free on 1:30
3x50 non-free on 1:10
3x25 kick on :50
2x75 free on 1:25
2x50 non-free on 1:05
2x25 kick on :45
1x75 free on 1:20
1x50 non-free on 1:00
1x25 kick on :40
Main set :
All freestyle, first set of 150’s can be pull
3x150 on 2:45
2x50 on :55
3x150 on 2:50
2x50 on 1:00
3x150 on 2:55
2x50 on 1:00
Finale:
6x25, kick or non-free, on :45
TOTAL: 3000 yards
I managed the first set of 150’s on 2:30-2:35 (pulling with paddles) so I had some decent rest. The set was meant to be a moderate effort with little rest. I cheated for the first 150 of the second set and pulled but the rest was swimming. I did the rest of the 150’s on 2:50-2:55 or so so I had little rest. I had a hard time keeping up a decent pace but wasn’t too tired when I got home. Hopefully by next week I’ll be back to normal in the pool.
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