Yippee I managed to get out of bed and upto UEA for a morning swim. Allowed myself the luxury of driving as I was still put off about venturing into the cold and dark on my bike. Downside of which is that I then couldn't go straight to work, but had to go home to drop the car off.
Cut the swim a bit short doing 2km in 37mins. Set comprised:
Warm up: 300m freestyle, 300m pull, 400m drill (as 100m catch up, 100m zip-up, 100m fists, 100m cross over).
Main set: 4x 100m on 1:45 (swam first in 1:25 the remainders sub 1:30) then straight into 6x 50m on 50seconds.
By "on" I mean "repeating on". That involves starting the second effort "on" the time gap. For example my second 100m started 1 minute 45 seconds after the first one, so as I did it in 1:25 I got 20 seconds rest. For the later ones when i was nearer 1:30 I only got 15 seconds rest.
Warm down: 300m which I did as 100m fly drill (1 arm fly alternating arms each 25m), 100m back crawl and 100m freestyle.
In work and just enjoyed a bacon butty. Granary roll with a bit of brown sauce. My reward.
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