Return to the Pool

I finally got back into the pool.  I'd have to go back and check to see when I last swam for my daily workout.  I've been nervous about getting back to it since all of my cardio exercise has been leg-intensive, and I knew my swim conditioning would be way off.

I did manage to complete the planned workout:

I: 500 yards free at a moderate pace, counting strokes and trying to stay within 16-18 per 25 yard length.  I finished up in a reasonable, but not overly speedy 8:12 and my heart rate on completion was right around 140.

II: 500 yard free with a buoy.  I reduced my breath frequency and lengthened my stroke.  Interesting to me how taking the legs out of the effort and not trying to turn the arms over too fast makes it so less demanding, and yet my time to completion was only 16 seconds longer: 8:28.  I don't quite get that.

III: 500 yards in 1x50 intervals.  We used to do these in Master Swim.  I worked to finish the lap as quickly as possible, getting what recovery I could until the top of the minute and starting again.  At the finish of the 10th round, I was exhausted and pumped.  My heart rate was almost at 160, which is pretty hefty for swimming.  10 minutes total, comprised of roughly 45 seconds per 50 yard lap plus 15 second recovery.

About a 26-27 minute workout, but I counted it as an even 30.  I think next time, I'd just like to see if I can go steady for 60 minutes.  Figuring on a worst-case 9/minutes per 500 yard, that would be about 3300 yards or 220 yards short of 2 miles.  I know I can do a mile in about 28-29 minutes.  I ought to be able to crank out the 4-5 extra laps it would take to finish 2 miles in under an hour.

Look at me.  One time out and already I'm dreaming.  But I think that'll be my next swim session goal...sometime next week.

After the pool, I managed to get 3 "laps" in around the weights circuit, though I changed it up a little and swapped some cable cross and dumbbell work in for some of the usual fixed weight machines.  I slacked off on the weight for the last cycle, feeling a little left over fatigue from the swim.  I'm also contemplating hitting the 8AM CrossFit class Saturday morning, so I didn't want to get too over done.

I feel good though.  Relaxed.  If I don't do the CrossFit session, I'm taking the day off from working out and am going to give a short run a try on Sunday and see how the calves hold up.  I'm pretty sure that if I stay under 40 minutes, I'll be okay.