Monday: Swim—2500 yards
I felt infinitely better during Masters on Monday than I did the previous Thursday. I actually pushed myself fairly hard and performed fairly close to how I would had I been fully recovered.
4 x 50 (fast kick, easy swim)
4 x 50 (closed fist)
10 x 100 @ 1:40
4 x 75 (kick, scull, swim)
100 sprint (1:11)
I was the only person in my lane, and I was given the choice of doing the 100s on 1:40 or on 1:45. I waffled between the two options, unsure of what my not-yet-completely-recovered body was capable of. In the end, I swam the first 100 as a test. When I came in at 1:20 (ugh, too fast…), I decided to go on 1:40. The rest of my 100s were fairly consistently, falling somewhere between 1:25 and 1:28. I did the 100 sprint at the end from the blocks. Considering my bad start (I was expecting three commands and forgot that swimming only has two), I was relatively pleased with my time. I think that I could break 1:10 swimming fresh with a decent start.
I’m still recovering, and I definitely needed a rest day. My muscles are pretty much back to normal, and my swim on Monday indicated I can bust out a solid workout. However, I am consistently wiped out before even the end of the day. It’s a strange feeling!
Wednesday: Swim—2000 yards
I’ve decided to stop avoiding swim practices where we focus on something other than freestyle. We did the backstroke on Wednesday, so the whole workout was backstroke, unless noted otherwise.
100 pull (front)
4 x 50 (10 kick barrel roll)
4 x 50 (closed fist)
3 x 50 (rock and roll drill)
3 x 50 (Eiffel tower catch-up)
3 x 50 (one arm each way)
3 x 50 (six beat kick)
100 easy (freestyle)
3 x 100
Backstroke is hard, and I’m am not good at it. Still, it was a good workout and the focus on drills was very helpful. I actually felt like I was improving a bit and getting more comfortable doing the stroke by the end of the workout. I couldn’t believe how tired my neck got, though. I did some Very Scientific Googling afterwards, and I think that’s normal when one is just beginning to practice backstroke.
Thursday: Run—30:00 (3.27 miles)
I was going to enjoy a nice, easy run in the neighborhoods around my office. However, I planned to run in the morning, and when I went outside after dropping my things off at my cubicle, it started raining relatively heavily. I don’t really mind running in the rain, but I didn’t want to get soaked and then spend the whole day in my freezing cold office building. So I took it to the office gym and ran at an easy pace on the treadmill instead. I thought about just taking the day off, but I didn’t. I’m not entirely sure if that’s a good thing or not (is it in the spirit of recover?), but I was glad that I did it afterwards, so I think it was right decision.
Friday: Swim—1600 yards + starts
I was excited to practice starts all day on Thursday, so even though I didn’t sleep well, it wasn’t hard to get up and go to Masters. We did a warmup and short workout before doing starts:
200 reverse IM
200 IM kick
200 inverse IM
6 x 50 (closed fist)
4 x 25 (underwater)
20 x 25 @ :25
25 fast (from blocks)
I enjoyed practicing starts, and I’m getting much better at them. I only lost my goggles once, and that was when I was focusing so hard on one aspect of the start that I failed to focus on entering the water in a streamline position. My starts aren’t great, but they are sufficient for a beginner.
Saturday: Bike—1:28:59 (21.86 miles)
Rob and I climbed Emigration Canyon together. I took it fairly easy during most of the climb but I really laid on the gas the last couple of miles. It was nice to get some hard work in while overall enjoying an easy ride. Not much to say about this ride, other than that fall was in the air!
Rest Swim—1600 yards
I planned on going for a ride before church in the morning. However, I didn’t sleep well, and I woke up feeling tired and not all that excited to ride. However, I had planned it, so I felt some internal pressure to do it. I realized that was completely not in the spirit of “taking things day by day” and “mental and physical recovery,” so I made the decision to skip the ride. And later, I made the decision to skip church as well. And despite some residual guilt over the day, I’m glad I did. So far, I’ve been getting some housework done and watching Rob play video games. Good decision.
EDIT: Scratch that. Later in the day, I started getting bored and decided to head to the pool for a short swim. Most of the swim was my warm-up (fairly easy), but I did some fast 100s too.
4 x 50 (3/4 catchup)
4 x 50 (closed fist)
5 x 100 @ 1:35
I eventually want to be able to do ten 100s on the 1:35 interval, so this was a good test of how close I was to that. I could have probably done one (and maaaaaybe two) more repeats, but I couldn’t have done all ten. My times for these 100s ranged from 1:20 to 1:24.