Jul 13

Great Swim and Run

After my torturous swim in the big lake yesterday, I really wanted to make up for it with a good swim today. I headed up to the pool, with my workout in hand, confident that I could rebound.  The workout was the toughest I have done in the pool: warm up, drills, intervals, more intervals, kick drills, and cool down.  Most of my workouts thus far have been warm up, drills, some sort of intense workout, kick drills, and cool down, so this is the first time that I had essentially two workouts.

The first set of intervals was 8x100yd at a moderate pace with 5 seconds rest.  I have never really understood the 5 seconds rest – I can barely pop up, hit split on my stop watch, and turn around in 5 seconds.  Anyways, I ended up staying pretty consistent with splits of 1:44, 1:50, 1:49, 1:49, 1:48, 1:48, 3:40, and 1:49.  Yes, that is 3:40 for one of the intervals. I got wrapped up in the workout and forgot to stop after 100yds and decided to just do 200 yds and count it for 2 intervals, but then I lost count of how many intervals I had done and ended up doing 900 yards total.  I really need to learn how to count.

The second set of intervals was 6x100yd all out with 1 minute rest.  Again, I remained fairly consistent in my times: 1:37, 1:36, 1:33, 1:34, 1:34, and 1:38.  Now if only I could keep that pace up for a mile, I’d be sitting pretty.  I was really pushing it in the 3rd, 4th, and 5th intervals and could really feel the burn – not something that usually happens on my swim.  Another happy note was that, despite being in the pool for nearly an hour and doing 2,500 yards, my calves never felt like they were tightening up like they have the past couple weeks.

A few hours after the swim, I did my run – 44 minutes with 4x3min at zone 5 and with 3 min active rest between intervals.  My legs felt a little sluggish out of the gate, but by the time I warmed up, they were ready to go for the first hard interval.  I am sort of surprised at how well everything went without taking any time off after the race.

The rest of the week is going to be a tough week with lots of running and biking before the Tri Del Sol this weekend.  Next week, however, I should finally get to taper off a bit to get ready for Steelhead.

Again, edited by the wonderful Jennifer Neumann.

Permanent link to this article: http://www.ironmanbythirty.com/2009/07/13/great-swim-and-run

1 comment

  1. Tricia

    Indeed a great swim and great run !

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