A Long Forgotten Friend (the pool)
3 sets of the following:
Over the past two weeks I have re-introduced myself to the pool. In doing so, I've cut back the running mileage to about 40-50 miles a week (running 5 days), while putting in 4 workouts in the pool and another 4 on the bike. I am slowly beginning to resemble an elite triathlete and less of a lawyer.
|My new office for the next few weeks.|
I've found a great group of fellow triathletes to swim with on Tuesdays and Thursdays, and in my first workout, the coach had us swim a 200 for time. So there I was, after a 1500 warm-up, standing on the pool deck, dreading a timed 200. This would likely not end well.
The coach said, "on your marks, get set, go" and we're off. I am swimming in the lane next to one of the faster swimmers of the group, and through 25 yards, I am feeling great; flip turn, and I'm still right up there; two more flip turns, and after 100 yards, I'm leading the group; at this point, I got a little cocky, I thought, wow, I am still fit, lucky me; well, I couldn't fool my current swim fitness forever and I would soon be corrected. 125 yards into the swim, the muscles in my arms, legs, and back could not cope with the intensity, and I started going slower and slower. I quickly dropped behind the other swimmers. The next 50 yards were a real struggle, but I finally finished with a 2:11. My splits: a 1:00 first 100 and a 1:11 second 100. I was beat. We still had another 2300 yards to swim, and I slowly struggled through the workout.
Even though I blew up in the 200, this was an excellent workout for me. By no means am I anywhere near my old swimming self, but the '00 in the 100 yards reminded me that I can be fast, and with a bit of time, patience and the necessary yardage, I'll be back to swimming under 2 minutes for my 200s, and not destroyed for the rest of the workout. My confidence was battered but I was encouraged that I could swim well. It's just a matter of putting in the effort.
My favorite workout of the week was the key run (Treadmill) on Wednesday:
20 minute warm up (3 miles)
3 sets of the following:
(A) 2 minutes @ 9.3 mph @ 6% incline (one minute easy 8 mph)
(B) 2 minutes @ 10.1 mph @ 4% incline (one minute easy @ 8 mph)
(C) 2 minutes @ 10.4 mph @ 2% incline (one minute easy 8 mph)
12 X 1:15 @ 12 mph (45 seconds easy @ 7 mph)
10 minutes easy jog.
Felt great at the end of the workout. Now back to some swimming!