Happy days are here again. Feeling better. I am over that silly cold I must have caught when my allergies went haywire. Some drugs, rest and good food has me back on track.
I did not lose any fitness from being sick for a few days. Just the opposite. I have come back stronger. It was a good time to absorb the first few weeks of regular training since arriving back in North America.
I have been having a lot of fun with my swimming. I am doing lots of 300-1000m sets but I also add in some spice during the week. I am swimming 5X per week right now in a 50m pool with . Of those 5 sessions, I do one short 2-3k continuous swim (picked that up from my pals in Australia, Chris and Marilyn. Marilyn happens to be racing wildflower right now and Chris is racing the Bradenton, FL, 1o1 race), an easy 3 to 3.5k, and 3 workouts of 3.5 to 5+k.
Out of these 5 swims, I usually do 2, if not 3, workouts that have some strength and muscular endurance work. Here is what one of those spicy workouts looks like.
This morning I did:
WU: 200E, 2*100 SideK, 2*100 IM, 200E,
MS:
4*25 Fast on 40s,
2*300S r15,
8*25 BO on 45s,
2*300S r15,
8*25 Flipper Fast,
2*300 Pad,
CD: 3*100 K (side, back, board), 100E, 3*100 (side, side, board), 100 br.
Total - 4100m
Went well, felt ok, tired by end but not overwhelmed at all., swam 4:25-4:30s for 300s at low steady pace. Hamstrings tightened up after BO, felt them kicking later on. Best ever BO 25s, pushed pretty hard and was going fast, not sinking.
PS: BO = band only, K = kick, Pad = Hand Paddles, IM = Indiv. Medley (Fly,Back,Breast,Free).
SkM
technorati tags:swim, ironman, triathlon
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