If you noticed, I posted my standard workout schedule for this phase in the right column. I put in the run speed work on Wednesday at lunch, but that is a tentative every week because of the weather. Today....didn't do it.
Swam the 3x500 today on 7:38, 7:55, and I think about 8:15. My last 500 I lost count and came in at 9:44, so I figure I did two extra laps (45 second laps x 2 = 1:30, how I got the 8:15 time). In any case, the swim felt great again. I concentrated on long and strong pulls and snapping my hip. The hip snap is something I read about a couple of months ago and have been working on. It really does work! And I did this workout at lunch, so I was awake and had time to get mentally up for it. My morning swims lack alot of intensity because I'm just waking up. The pool water is normally in the mid-80' (yes, mid 80's!) but it is now at 79, which also makes it a bit easier to maintain some intensity. Swimming hard for 30 minutes in 86 degree water is like running 90 minutes in 100 degrees. So the swim felt pretty good, and I know I kept a good long strong pull because my arms and lats are feeling.
Here's a hilarious video I found via trifuel: http://www.youtube.com/watch?v=r3S0wu4Zbfk
One of my goals for this phase is to increase the intensity. I have definitely done that! Unfortunately, another goal is to hit all my workouts, and I've already missed two of seven scheduled.
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