Wednesdays are usually my hardest workouts and today was no exception. Wednesday is always a pool work-out followed by a run on the track and then today we added functional training. If Monday night was cold. Tonight was FREEZING. 56 degrees when we hit the pool.
Swim:
- 500 free warm-up
- 150 side kick drill
- 8 x 200 free on 5 seconds rest
- 500 choice cool
2750m total
Really working on the Total Immersion technique. Trying to not splash at all with slow, long extended strokes. Felt great on the 1600 set. Felt like I could go forever.
Then, we did our track work:
- 2 mile warm-up @ 8:00 mile pace
- 6 x 300 intervals @ 1 mile pace (6:00 minute pace)
- 100 meter recoveries
3.5 miles total
The 6 x 300s were TOUGH! Especially the last two. Trying to incorporate some speed work in the hope that I can stay in the 20:00s for the Turkey Trot next Thursday. Don't think I have enough miles behind me lately to PR (20:21)...but feel I should be able keep it under 21:00.
We then did 30 minutes of functional training:
- 2 minutes Single leg hops
- 2 minutes lunges
- 2 minutes slow negative pushups
- 2 minutes planks
- 2 minutes crunches
- Repeat 2 more times
Day Off Tomorrow! Then get ready for the 62-mile Caloosahatchie River Bike on Saturday.
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