Tough workout last night. I worked MLK Day, and as a result, this already feels like a long week for all that it’s only Wednesday morning. They’ve also raised the temperature at the YMCA pool, which makes holding a decent pace a significant challenge over time.
Still, I felt like I got something out of this workout, and as I said earlier in the week, I’m trying to archive more of these workouts for whomever is interested.
3 x 200 @ 3:00 warm-up
5 x 300 aerobic pace @ 4:30
50 easy / 50 drill
6 x 50 @ :55, alternating Fly/Free (tempo)
100 easy cool down
Total: 3000 yards
The 5 x 300s were defintely my main set. I’d planned to do them on 4:15, but with the temperature, I decided to give myself a little more rest and try to hold it together longer. I put the first one day right at 3:45, but I was HOT when I finished and had to slow down a bit. I still kept all five under 4:00, though I had to pull the last two by way of controlling my body temperature. Still, the last one was a hard slog. I came in right at 4:00.
The 6 x 50 Fly/Free were really a butterfly set, with a focus on getting out fast but smooth and coming back hard. I went :33, :34, :34. The 50s Free were easy. My focus was on butterfly.
This workout took a bit than forty-five minutes. That’s not too bad.