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.
100 PT paddles
my shoulders were pretty loose but starting to bother me during the 100 PT paddle 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)
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.