This is where my bathing suit was all day yesterday:
Yep, on my drying rack…because I got up and swam 1500 yards…before work!
Seriously, that’s got to be 2 records in one – my longest swim to date AND a morning workout. I’m honestly still a little amazed that I actually got up early & made up yesterday’s workout. (I guess telling everyone that I was going to do it helped!)
Here’s what I did:
| Warm Up (400 yards): | 4 | x | 25 | Easy Free |
| 1 | x | 100 | Kick | |
| 1 | x | 100 | Pull Buoy | |
| 2 | x | 50 | Easy Free | |
| Main Set (1000 yards): | 1 | x | 200 | Kick |
| 1 | x | 200 | Free | |
| 1 | x | 200 | Backstroke | |
| 1 | x | 200 | Free | |
| 1 | x | 200 | Pull Buoy | |
| Cool Down (100 yards): | 1 | x | 50 | Easy Free |
| 2 | x | 25 | Easy Free | |
| 1500 | Total Yards |
I took it super easy because I wasn’t sure how I’d handle 1500 yards, especially in the morning. Turns out the extra long warm-up is just what I needed.
Most of my swims lately have been starting out pretty rough & then I start to feel better after 300ish yards. By the time I finished this 400 yard warm up I felt great & was ready to tackle the main set.
By the way, I’ve given up on flip turns – I feel like I need to focus on my endurance & upping my distances for now. Maybe I’ll start working on them again someday, but for now they’re just not at the top of my list.
I topped off my morning swim with an evening in spin class – as usual class didn’t disappoint.
Over 500 calories in 45 minutes? I’ll take it!
On deck for tonight is a super quick Brick workout (15 min cycle + 1.5 mile run) then some strength training at Muscle Works. And then Friday is my (regularly scheduled) REST DAY!
WHAT ABOUT YOU: Any workout plans for today?
Flip turns can help when you want to work on breath control or serious endurance. When you need to fit 3500 – 5000 yds into an hour and a half swim time, then flip turns will help. Until then, don’t sweat it. We don’t turn in open water anyway. Also, we don’t get to hang on the wall and grab that deep breath before pushing off again in open water, so one of my coaches says to always do flip turns anyway. but again, it’s just for the breath control.
Great workout! I love getting a nice high calorie burn on a stationary bike.
I’ve made a conscious effort not to push off since there are no walls to push off of on race day…but I’m definitely guilty of the deep breath at the wall! I need to work on that next!
Woot! Great job!
I’m teaching Group Power tonight and I’m still sore from Tuesday’s class! Lol.
p.s. Cute suit!!!
I’m in a constant state of soreness, except for Saturday morning (after 24+ hours of rest). I’d love to be an instructor someday – not sure for what, probably spin, but I’m not sure I could handle being in front of everyone!
(Got it at Athleta.com. Their stuff is SO nice!)
Damn! Congratulations!!! That’s a kickass morning workout, at a hardcore time of day. I hope you rewarded yourself appropriately
Thanks Alyse – I rewarded myself with lots of extra snacks that day – I was ravenous all day long after that pool session.
Way to go!
I don’t do flipturns either. i’ve tried, and I just get discombobulated.
I’m a total mess when I try them! Water gets everywhere, I swerve through the whole lane, it’s REALLY bad. (And I love that you said discombobulated…my husband insisted I made that word up when I said it to him once…)