Here is the second week of workouts.
A quick note on setbacks. I suffered my first setback on day 5 of this 3 week training period. Yeah, already. The toddler got a fever of 103 so I couldn't leave him at the YMCA daycare and therefore could not swim on day 5. Now I'm sick too. But my plan is to take the weekend off, skip day 5's workout, drink a TON of coffee on Monday morning and start off week 2 with a bang.
My point of all this is that it's mental.
I realize that these workouts are kind of boring. Distance swimming, frankly, is boring. But accept that as the mental challenge. When you are doing sets of 400s this week, count down your remaining yardage, remind yourself to kick and to rotate your shoulders: do whatever you need to do to keep yourself mentally engaged so that you can consistently hit your Base-5.
Here goes:
Monday Jan 11
500 fr, 200 kk on back, 200 bk, 100 br
6 x 50s fr on the :45
5 x 200s on the 2:45, holding 2:30s
100 bk EZ, 8 x 75s (fly/bk/br by 25) 1:15
100 bk EZ, 2 x 300 fr on 4:00, hold 3:45s
500 kk (fly/fr/br/fr/fly by 100) = 4200 total
Tues Jan 12
500 fr, 5 x 100 (bk,bk,br,fr by 25) on 1:40
4 x 25s fly on :30, 6 x 50s fr on :45
4 x 300s fr on 4:00, holding 3:45s
200 bk EZ, 4 x 50s br on the :50
400 fr on the 5:00, 200 IM EZ
4 x 150s (50fr/50kk/50fr) mod on 5 sec rest = 4200 total
Wed Jan 13
5 x 200s fr holding 2:30s on the 2:45
200 bk EZ, 4 x 50s br on :50, 200 kk choice
3 x 400s fr on the 5:30 holding 5:00
200 bk EZ, 4 x 50s br on :50, 200 kk choice
500 fr on the 6:15
300 kk EZ = 4200 total
Thurs Jan 14
500 fr, 200 bk, 100 br, 100 kk, 4 x 25s fly on :30
4 x (400 fr on 5:00, 100 bk EZ)
5 x 100s IM mod on 1:40
500 fr on 6:15
200 kk = 4200 total
Friday Jan 15
1000 fr, last 25 of each 100 alt fly/bk/br
6 x 100 IM mod on the 1:40
6 x 50 fr on the :40
4 x 300s fr on the 4:00 hold 3:45s
3 x 200s bk on the 3:20
500 x 100 kk on the 1:50, choice = 4200 total
