monday, june 7
workout: masters swim at the hamilton ymca (distances given in yards)
200 warm up
8 x 50 back or breast @ 15 seconds rest
1000 timed
6 x 75 -> alternate 50 pull, 25 kick; 25 kick, 50 pull
200 IM drill
400 warm down
total distance: 2650
notes:
-> all around, a totally awesome swim, and a totally awesome set!
-> for the 8 x 50 set, i did breast
-> for warm down, i alternated back and breast
-> the 1000 timed was done in 20 min!
-> i couldnt come up with IM drill to do, so i just did IM. i started trying to do IM pulls, but i find any pulls other than free painful in the lower back.
-> 75s are such a bitch

tuesday, june 8
workout: rowing
time: 30 minutes, machine set at 5.5 (out of 10)
total distance: 5301
notes:
-> i did a shorter session because i was late getting to the y
-> good news! no hamstring pain. this was either due to good stretching or good rowing technique or both. i am hoping this will be a trend.
-> stroke pace was >33s/min until last 2 min, even on the increased resistance, which is a personal best
-> bad news, my distance was not what it should have been for this time because i was fucking around with this portable radio that wasnt getting any reception. this is no longer an issue because i bought an mp3 player.

thrusday, june 10 (today)
workout: masters swim at the hamilton ymca (distances given in yards)
200 warm up
200 kick
200 pull
200 swim
20 x 25 sprint @ 45 sec or approximately 25 seconds rest
200 swim
200 kick
200 pull
200 warm down
total distance: 2100
notes:
-> sprints actually not too bad; the first 10 of the 20 were actually really good for me. i managed to get that "dancing on the surface of the water" thing going that is so important for sprints
-> my intercostals and triceps on my right side are sore, not sure why, but i was able to do this swim anyway
-> kick drill all around better than usual, very good technique and speed
-> a good set all around but a little short for me. maybe next time i do this set i will increase the warm up and warm down to 400 each