So my alarm went off at 3:00 this morning and it was all I could do to shut it off. I decided to sleep in and just swim this afternoon when I got home from work. I finally got to the pool at 6:30 this evening and this is what I did.
600 free warm up
400 free @ 70 % bilateral breathing
400 IM Drill one are fly for the fly portion
500 free @ 80 % effort get time
rest 30 seconds
300 - 100 back 100 free 100 back
500 free @85 % effort try to beat the first 500 time by 10 seconds ( I beat it by 6 seconds)
rest 1 minute
600 free strong (take the last 500 time add 1:30 to it and try to get under that time) I hit it right on the money!
400 kick alternate flutter, dolphin, on stomach and back per 100 with fins
400 - 4 x 100 free on 1:40
rest 30 seconds
500 - 5 x 100 free 10 second rest hols steady pace
300 - 4 x 75 free, back, one arm fly drill by 25 on 1:20
500 - 5 x 100 free with 5 seconds rest between each and hold steady pace
100 easy cool down
I will got to bed early so I can get sleep. swimming in the afternoon sucks. ended having to share a lane towards the end and it made it harder to complete my workout because he was allover the lane. I will be back at it again in the morning. Hand is doing OK it is a little tender after tonight's swim but it is getting better.
500 SCY total for today.
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