so this week is dubbed a "build" week. we're just supposed to put in a slightly higher level of effort in our workouts. here's the "slightly higher" effort that we exerted during the coached swim thursday night:
200 warm up
4 x 50 drill down, freestyle back
4 x 75 skate, fingertip, easy free
4 x 100 skate, fingertip, easy free, build
2 x 75 skate, build x 2
100 warm down
total yds: 1350
so, here's how the practice went.
koach konrad: ok, everybody, do four 50's (that's two times across the pool).
kathy: (swim back and forth, back and forth, back and forth, back and forth)... hm, not really so bad.
koach konrad: great job! ok. now do four 75's.
kathy: (swim back and forth and back, back and forth and back, back and forth and back, back and forth and back)... gasping for air.
koach konrad: alright, really great job, guys. ok. now do four 100's. but on the last leg, i want you to do a gradual build so you are going at 75% of your race pace.
kathy: uh, what? so, you want us to swim across the pool 4 times with no rest in between and on the last leg, you want us to go faster. o...k... (swim back and forth and back and forth, back and forth and back and forth, back and forth and back and forth, back and forth and back and forth)... what was that about nausea?
koach konrad: wow, you guys are doing great. we're just adding on a little bit of yardage, so we're going to take it back down now. ok. do four 75's.
kathy: oh, holy crap. (swim back and forth and back, back and forth and back...)
koach konrad: actually you guys, let's just warm down now, we've tacked on a lot of yardage tonight, and i don't want to overdo it. just do an easy 100 warm down.
kathy: sure, that's easy after this. (swim back and forth and back and forth)
actually - i got to the swim a little late, and i missed the warm up, so take out that front 200, but still that's almost 3/4 of a mile. dude, that's far. i was super tired that night - probably also because i played a softball game earlier that day. (1 for 1!)
and that was thursday.
friday: i ran for 25 minutes in the morning. i was sleepy.
today: coached bike. so i show up all ready for nice bike workout. something that won't totally kill my legs because they are really sore from the softball, swimming and running. we were breaking up into 3 distinct groups - beginner, intermediate and advanced. so i join the intermediate group because, you know, it's intermediate, and they tell us that we are going to do the amalfi loop. good lord. that's what we ran last week. dude, there were hills. OH NO. we are doing hills. that's going to be easy on my legs. so about 5 minutes into the ride, my legs are BURNING. i couldn't believe i actually made it to the end. our total ride was only about 7 miles, but there were some crazy hills there. here's the route we took: down ocean around rustic canyon on amalfi, somehow we got to sunset blvd, then to 26th and back down san vicente. it was hard. those hills were crazy. and my quads are so sore. and tomorrow, we run.
Posted by kathy at November 15, 2003 07:43 PM