AM - Swim 3500 meters, 400 warm-up, 5x400 (400=1x200 w/4min send off, followed by 4x50 w/55 sec send off), 10x100 w/1:55 send off, 100 cool down
200's - Felt great at 3:30 with 30 secs rest on all 5 sets
4x50's - 44 to 45 secs (tried to stay steady around 1:28/100m pace on all), 10 secs rest...Hit all send off's
10x100's - Tried to stay strong on all ten, but have to admit I was getting pretty tired on these. Goal was to hold 1:35 w/20 secs rest. Hit all my send off's, but #7,8,9 fell off to 1:40 to 1:45 pace...Was able to pick it back up a little and finish #10.
The good...Strong effort today with longest swim in 2 years, but felt really good about the consistency and keeping moving through entire workout and hitting send off's. I think my pacing for my workouts are right on with respect to perceived effort. Paces don't appear blazing fast, but it is tough to maintain good form and stay strong through all sets.
30 min strength session afterwards
PM - 5 mile run easy/steady (Treadmill)
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