Want a good swim workout? Try this...
12 x 50's @ 1:00, every third one ALL OUT SPRINT
12 x 100's @ 1:45, every third one ALL OUT SPRINT
100 easy, then
1 x 200 ALL OUT SPRINT
It doesn't look all that hard on paper, does it? The intervals are pretty roomy... shoot, there are only 4 fast 50's and 4 fast 100's... and then just 1 x 200... how hard could that be?
Nalani and I did that as a main set this morning and I just have one word. Brutal. I guess though it's only really brutal if your ALL OUT segments are actually ALL OUT. I read Ange's blog yesterday where she talks about getting out of your comfort zone and really pushing it when you have the green light to go hard... and you better believe that's what we did this morning. It's funny too- when you're sprinting like that in the water... with each repeat the piano starts falling on your back earlier and earlier... by the last 100's I was carrying that damn piano after only about 25 meters. Anyone watching from the side of the pool probably could have seen it pounce on me too. Man, I can FLY for a good 25 meters of the wall and then boom! The piano falls, and my pace did too.
And last week when I was sitting at my computer writing that workout, the 200 fast at the end sure seemed like a good idea. Ha! Let's just say it was a better idea last week than it was this morning after those 100's. I went for it though. It might not have been pretty, but I went for it.
Then I got back on my bike (again) for the last of my official Bike Week workouts. Having my mom here this past week gave me a ton of free time and I used it accordingly. It is clear to me that Bike Week really boosted my cycling fitness up to a nice level. I feel quite strong right now on the bike and I like that. The vast majority of the 300+ miles I rode in the last 9 days were steady zone 2 stuff... though I did sprinkle a few well timed intervals and hill sprints in there to keep myself feeling poppy. I felt great today while pushing a handful of 2 minute intervals. Now I get to sit back and relax for a couple of days to let my body absorb all that good work. Ahhh...
Or... maybe there will be no sitting back... Moana was spoiled in a big way by all that undivided attention from Grammy. Now Grammy is gone (boo!) and it's up to me to be the attention giver again. So much for recovery... ;)