(Just a FYI...I will be posting my regular swim workouts given by the coaches and linking to them in the sidebar if anyone is looking for ideas to change up their swim workouts.)
Wake-up Time: 5:15am
Swim Practice Time: 550am - 700am
Location: Outoor Pool (50M)
Air Temperature: 66 degrees and cloudy, slight breeze
Pool Temperature: felt cooler than the air temp
Practice Group: The 3 coaches rotated today. Our lead coach, Coach T was in charge of the Triathlon group. I didn't have to think twice about joining that group.
- 4x200M - Set 1 - 200M freestyle, Set 2 - 200M kick, Set 3 - swimmers choice, and Set 4 - freestyle. I after the first 400M of this drill I forgot I was in a 50M pool and lost track of my swimming. Thus, I did 200M free, 200M kick, 100M free, 100M kick, 200M free. A little ass-backwards, but I got in the 800M!
- 4x300M Free w/:30 RI - This was part of a ladder workout* that I didn't get to complete due to limited time. During these 300M sets, we used pull bouys and swim paddles. I had never used swim paddles and it was an adjustment; maybe a sure sign that something wasn't right with my form?! After my first 100M, Coach T pulled me asside and explained to me what I was doing wrong with my stroke. I was so happy that she noticed and before I got a chance to ask her. That's why I am paying the bucks, right? She said that I was crossing my hands over my body as I was pulling and proceeded to show me correct form! After 1200M of using the pull bouys and swim paddles I felt that I was well on my way to improving my stroke!
- 200M c/d - pretty self explanitory. Felt pretty strong after 1200M of pulling. This was a nice cool down before hitting the showers and heading to work. I probably could have snuck in another 200M, but wanted to make sure I had enough time to shower and get to work on time.
I thought this session went just as well as the first, if not better. There's just something about being able to get out there and swim before work, all while enjoying the fresh air and sun rising!
* Here's the Ladder Workout in complete:
4x300M Free w/:30 RI (Rest Intervals) - using swim paddles and pull bouys
4x200M Free w/:15 RI (Building - increasing speed on each set)
4x100M Sprints w/:10 RI - your choice of swim (free, back, butterfly, breast)