1 x 150- Warm-up
1 x 200- 3:00
1 x 300- 4:30
1 x 400- 6:00
1 x 500- 7:30
1 x 100- Cool down
I have developed a swim plan. Monday will be stroke day, so the focus will be drills and slightly slower pace. Tuesday will be speed work. Self-explanatory I think. And Thursday will be distance day. Thus today's workout. Now, these are basic themes for each day's swim, not overriding rules. So there will be speed work on each day, distances will grow as the training cycle gets deeper, and I will need to be keeping on stroke drills of course. But those days will have extra focus.
As for today's swim, I made all the time standards except the 400, I was about six seconds off. So I waited, and then hit the 500 and made that modified time. Good stuff. Hurt, but not that bad.
Second to last real cruise day today. Nothing special to report. Concentrated on squeezing the hamstrings and glutes and nice even breathing. Also did some mental work, visualizing racing, thinking about performance. It's never too early to get the mind right.
Happy tomorrow is a rest day.
Happy birthday to the wife! Love you, honey.