Last swim of the year

For the last time of 2007, I was up and moving (slowly) at 4:50 am. Last night's ride/run really beat me up, and I was feeling it still. Beside moving slow, my brain wasn't at full-speed and I forgot my water bottle this morning. No wonder the bag so was light.

Despite that, this morning's swim was really good. All long intervals, with some form work, but mostly just swimming. I guess this was kind of a transition into the start of "volume" that begins in January. Hopefully I won't lose too much in the next two weeks with the dearth of swims.

Swim: 3x200m free, ez, 30" (note: I will no longer point out when we did flip turns, since we do them every time we do free. I'd make an analogy about throwing someone into a pool to learn how to swim, but that seems kind of redundant in this case, doesn't it?)
3x200m as 100m drill, 100m free, 30" (drills w/mitts: 10&2, forearm flop, straight pull)
2x200m free as 25m fast/75m ez, 30"
200m as 100m back, 50m breast, 50m free
4x50m free, sprint, 30"
300m free as descending 100s (continuous set, but each 100 should be a harder effort than the last)
Cooldown: 3x50m back/50m breast
Total: 2600m

We actually finished about 15 minutes early. I think with no sculling or kicking drills, we cover a lot more ground (water?). I was considering doing some more, trying to get up to 3000m, but since I had swam really well all day, I would leave on a high note, and not risk flailing through the last few lengths just to hit an arbitrary number (like stumbling through a two mile run just because I wrote it down).

The commute to work this morning was tough. My legs are pretty shattered. I'm hoping the wind shifts and is at my back for the trip home, or I might not make it back until Sunday.

Later ...
Upper body
Bear 2x4/75 lbs
Row 2x8/110 lbs
Pushup 2x8/30 lbs + 80 lbs
Pullup 2x8
Miltary press 2x8,7/58 lbs (finally admitted this wasn't going up, so I dropped the weight)
Prehab circuit x20