No masters practice today, so took down this workout from Kiefer (the long version, not the short), totaling 4900 yards. I was going to get to the gym when it opened – 5:45am – and I was going to swim for at least an hour and a half. I figured I could get through the workout, or most of it, with some slight modifications.
Well, I didn’t leave the house until 6:30, in the pool by 6:45am. When I started swimming, my shoulder started hurting, probably because I lifted more weight than I should have last night. So again – some more changes.
Using the workout I planned on doing as a guide and taking into account how my shoulder was feeling, here’s the workout I ended up doing. I kept it at a medium to medium hard pace – trying not to push myself on days that are Masters days. Also incorporated some non-freestyle strokes into the workout (see: 25’s IM order and 10 x 75’s).
600 warm-up (100 swim, 100 kick, 100 pull; repeat twice)
10 x 100 free; 1:35 interval (about 10 seconds rest)200 kick
12 x 25 IM order, :05 rest interval
10×75 (odds: 50 back, 25 free; evens: 50 breast, 25 free); :10 rest interval
300 easy (100 kick, 100 pull, 100 swim)
Total: 3,150 yards; 1 hour