The head coach was back this morning. More long sets, fewer drills and sprints. At the end of the workout, I looked at the board, and was amazed by how much ground we'd covered. A whole lotta volume. The grand total: 3800m. We did an Ironman swim this morning, not continuous, mind you, but considering we hadn't cracked 3k for over a week, this was quite a jump. The intensity was mostly low, so I'm not too sore, but I imagine I'll sleep pretty good tonight.
All in all, I felt pretty good. I was able to keep everything at a manageable pace. The good points were that I worked hard without killing myself during the descending sets, and our last 600 was alternating sprints and easy work, so I could focus on really gathering myself back to a comfortable pace after a hard effort. This will come in handy at Muskoka. If I follow my plan to start at the back, I'll be passing people, so it's good that I can pick it up for a bit then get myself back on track.
Swim: w/u - 200m each, free, non-free, pull
4x300 descending free (6:20, 6:10, 6:05, 5:45)
200 non-free
600 as 12.5 no-breathing/87.5 ez pull
600 as 12.5 head-up/87.5 ez free
600 as 12.5 sprint/87.5 ez free
Total: 3800m
After work is a brief run...
Run: 5 miles @ 7.2 mph + 4 strides
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