Training Week 10, Day 4-5

It was difficult to work out Friday... so I didn't. I was supposed to swim on Friday, run on Saturday and then bike on Sunday. Since my foot is still in pain, I'm going to skip the run. I swam Saturday and I'll do a double bike work out tomorrow.

Training Week 10, Day 5

Today was swim. The work out called for:

300 warm up as 100 free, 100 kick, 100 choice
4 x 50 (Distance per Stroke)(20 seconds between reps)
4 x 100 as 50 easy, 50 medium (25 seconds between reps)
100 warm down

Once again, I thought back to my triathlon experience and modified my workout accordingly. During the swim, I felt strong in my swim for the first 200 meters or so. From that point on, it was about 50% breastroke and 50% free because my shoulders couldn't maintain freestyle.

I decided that from here on out, I'll be swimming exclusively freestyle.

During the 300 warm up, I timed each 100. The first was completed in 1:35, the second in 1:45, and the final in 1:53.

The DPS was easy. No worries there. The next set was a beast for me. It's hard to go easy, then medium. I settled for breathing every 3 strokes during the first 50 and then every 5 strokes on the last 50.

After the first 100, my arms were on fire. Specifically, my shoulders were shot. After the second 100, I was having a tough time catching my breath. The last two 100s were a gut check. I got through it though, and I feel stronger because of it. Overall, a good workout.

More exciting, I think I found my next "carrot". There is a sprint triathlon in Valparaiso, IN on July 11. It's exactly the same distance as the Rockman Tri, so I'll get a good idea of my progress.

Also exciting: I ordered a Navaro brand camelbak from REI outlet. 70 oz. capacity, graphite/blue color for $19.93 plus tax. It should come into the Schaumburg store in about a week. I think this will help a lot, especially if there's only one water stop on the course like the Rockman Tri.

Well, that's all for now. I'll post again tomorrow after a Father's Day lunch at PF Changs and a double bike work out.