Finally went to a regular masters workout as opposed to the less intense, less distance skills/drills workouts that I've been going to. I love working on skills but this month I want to have at least one workout of harder, longer intervals so that I'll be prepared for the open water next month. I was curious to see how I would do, it's been ages since I've been to a regular workout and feared I was getting soft. But in the end I easily managed the intervals on a tough set of 200's.
Here's the workout for any swimmers out there who want to play along.
250 yards warm up
6x100 yards, 1st, 3rd and 5th are free with 5 secs rest, 2nd,4th and 6th are choice with 10 secs. rest
6x25 yards on 40, 35, 30, 40, 35, 30 secs
200 yards on 4:00 mins.
25 yards non-free on 35 secs.
200 on 3:55
2x25 non-free on 35 secs.
200 on 3:50
3x25 on 35
200 on 3:45
200 on 3:40
50 yards easy
50 yards non-free on 1:20
50 yards choice on 1:10
50 yards free on 1:00
Repeat 3 times for a total of 9
I did the first 200 on 3:20, the fourth on 3:30 and the fifth on 3:23, forgot to keep time on the other two. I think the fifth was faster than the fourth because of the extra rest due to the extra 25 non-free. I think the second and third were probably the slowest but again I forgot to keep track. All of the workout was without drafting. So happy with those times, especially since I haven't been pushing hard speed wise in the pool lately.
Looking forward to more 'kick your butt' masters workouts this month though I'll still go to one or two skills/drills workouts.