One if the keys to getting last in any sport is to do some speed work. So I mixed it up today and did some swim intervals. As I revealed on a previous post, the pool lengths are a little off, so that explains the weird distances:
5 minute warm-up
5 x 210 yard (10 pool lengths) intervals with 30 seconds of rest between
1) 3:44 (31:17 min/mile pace)
2) 3:52
3) 3:49
4) 3:48
5) 3:49
1 minute rest
588 yards (28 lenghts) at an easy pace (21:02)
4 x 42 yard (2 pool lengths) intervals with 30 seconds of rest between
1) 36.26
2) 35.95
3) 35.52
4) 34.75 (24:16 min/mile pace)
5 minute cool-down
Entire workout: 2,034 yards (1.15 miles) in 47:02
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