6.1 miles - 8:18 avg pace, 50% flat/50% rolling hills
8 x 50yd Freestyle Swim (even pace), rest 0:15
2 x 200 w/ paddles - rest ;30
6 x 50yd counting strokes, drop a stroke each time, rest 0:20/50 yd - 44 (pathetic, I know this MAAAAAAN!, 38, 37, 38, 35, 35)
4 x 400yd Freestyle Swim, target time 06:50 / 400yd, rest 0:30 / 400yd
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 400yd.
What actually happened - first 400 - stopped at 150 because some DILLHOLE back floated into our lane.....smack into me. WTF? His response - "I'm learning". Learning what mother%^#$? How to randomly cross in and out of lanes when it is apparent people are swimming laps. I wasn't in the lane alone, homegirl next to me was doing timed interval sets as well. Agh! Anywho, added an additional 150 on as I had to restart the set....DILLHOLE did not cross into our lane again.
This workout could be either considered a success story or a failure depending on how you view it. As always my glass is half full and I'm happy that I didn't hit the time intervals. Instead of landing on the 6:50, I landed on 6:25-6:30.
4 x 50yd Easy, rest 0:15 / 50yd
Total yardage - 3050