Stage one complete

Stage one complete
English Channel

Monday, August 4, 2014

2nd workout with Coach Gord's

After talking to Gord's last night we decided it was safer to swim in the pool rather than up to Pineview because of the lightning. I was off work today and was able to meet at a more reasonable hour but with that in mind we were going to run into the water aerobic problem. Sometimes we can get a lane and just swim, but most of the time you get kicked out all together. I did some checking and found a 24 hour fitness closer to Gord's work and no conflicts in the water. I met Gord's at the pool at 5:30 and by the time I got in the water it was closer to 6:00 I jumped in and this is what I did.

Warm up:
300 free
200 kick
100 PT paddles

my shoulders were pretty loose but starting to bother me during the 100 PT paddle set

Main Set:
4 x 100's on 1:40
4 x 50's drill on :50
4 x 200's free on 3:00 (pull on 4th one)
4 x 50's backstroke on :50
4 x 300's free on 4:40 pull on 4th one
4 x 50's kick w/board on 1:15
4 x 400's free on 6:40 pull on 4th
4 x 50's easy breathe only on left side on 1:00  (this was really hard for me I have always breathed just to my right)

Butt Kicker:
4 x 100's free get all at or below 1:23 on 2:00 interval
(it got 1:18, 1:20, 1:20, 1:20)

200 warm down

Total 6,000 SCY

By the end of this workout my left shoulder was really bothering me so I went home and took 800 mg of ibuprofen and now the Icing of the shoulders begins. This was a great workout and it felt good to get back in the water after my 11 mile swim Friday. Looking forward to the 10 mile this Saturday at Deer Creek.

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