Blistering workout this morning, freely adapted from Sara McLarty's blog Master's & Triathlon Swim Workouts by Sara McLarty.
2 x 300 free @ 4:30, descending by 100s within each 300
8 x 25 pull @ :30
3 x 200 free @ 2:55, descending by 50s within each 200
8 x 25 free @ :30, breathing every 3rd
4 x 150 @ 2:05, 75 easy / 75 fast
8 x 25 free @ :30, catch-up stroke
6 x 100 @ 1:20 tempo
Total: 4200 yards
I did not appreciate how tough this was going to be until I was well into it. Not only is there a lot of speedplay in this workout, the intervals descend as you go along. That's the part that didn't register. You swim faster more often on decreasing intervals as you start dealing with fatigue. The net result was quite an experience.
The 300s were not bad. I think I actually descended those correctly. The 200s were tougher to measure pace, and I felt a little rough by the end. The 150s then were actively tough, but I somehow managed to come back and make all of the 100s on 1:20--1:12, 1:13, 1:14, 1:14, 1:15, 1:16.
I feel good about that. That was a really good swim.
Now, I know that somewhere out there, some 16-year-old is reading this & thinking, "Dude, I went 20 x 100 @ 1:20 just this morning, and I held 1:05 the whole way."
Yeah, you know, me too, kid. But it's a Hell of a lot harder when you've got two kids and a mortgage. Talk to me when you've been married a few years and have finished the rough draft of your eighth book.
In the meantime, I'm really proud of myself. This was a productive day.