No morning workout!
Evening workout = LCM
500 warm up - did straight swimming = 500 meters
200 IM kick - backwards = 200 meters
5 X 200s - do these even pacing on 3:20/3:10/3:00/2:50/2:40 = 1,000 meters
4 X 150s pull - 50fly/50back/50breast = 600 meters
4 X 100s kick = 400 meters
16 X 50s - 4 of each stroke = 800 meters
200 cool down = 200 meters
total workout = 3,700 meters
Good workout. Felt really tight on the 200s, but that was because I wasn't warmed up yet. I held between 2:33 and 2:37s for all of them. 4 X 150s pull were fun. I haven't pulled IM in a long long time. The 1st two 150s, my fly was standing still. I wasn't going anywhere. But by #3 and #4 I had adjusted my pulling for fly and I was going at least 10 seconds faster on the 150s. I really pushed those last 2 and kicked butt. The 16 X 50s were really good. Shoulder hurt during backstroke, so I chose to do free. The last 4 of fly were great. I got my final 2 down to a 34/35 which was good. They felt strong but not too hard.
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