1 x 150- Warm-up
10 x 100- 1:30
1 x 500- 7:30 (7:45)
1 x 50- easy
5 x 200- build intensity by 50
1 x 1000- 15:30- Focus focus
5 x 100- Strong stroke, pretty stroke
total- 4200 yards
Time- 35 min
More longness going on in the pool today. I wanted to increase my ability to focus and be present, hence the 500 and 1000. I fell off the pace during the 500 a little, but I was tired from the 10 100s right before hand. The 1000 I thought I would miss by a lot and came in at 15:30. The goal for that set, as you can see, is a Focus focus. The final set, 5 100s, was mainly to stroke check. I'd been noticing that I wasn't finishing all the way past my hip and, therefor, was losing important power at the end of my stroke (called the "finish," for obvious reasons). So I spent three of those making sure everything was going where it ought too, even when tired. And then I decided to blow my doors off and attacked 100 number four. Pulled it in at 1:14. Not too shabby. My swim ego screams that it needs to be under 1:10 for me to even think about being happy with it, but the rational part of my brain knows I never swim like that and that's a pretty damn decent time.
The plan for the run was...there was no plan. Run hard. It's not a great plan, but it is one that will make me faster, stronger, and more able to suffer. So I went out and ran hard for 35 minutes. My cadence isn't where it ought to be, so I thought about getting that kick turning over quicker. Think it worked ok. My Runtastic stats say my pace was a 9:02/mi. But it looks like a constant pace. Guess that's better than a decreasing one. I didn't know how good of a run it was going to be at all when I set out. My hammys were killer tight. Never judge a workout by the first five minutes.
*Gross Side Note* You never fart once during a run. If you start farting, its going to come back to get you a few times. And it might make you giggle. After all, you're running away from it. Who cares? Hey look, a bus stop! Hehehe.