3500 yards = 200 swim - 200 kick - 200 pull
10x100 - 10 sec rest - every 5th one easy
10x75 - 10 sec rest - pulling, breathing 3,5,7 by 25
10x50 kick - 10 sec rest
10x25 - 10 sec rest - fast, NO FREEstyle
400 swim long and steady
I read a good article about exhaling properly and how we rarely exhale enough to really get a deep full breath when doing freestyle. The article suggested you go to the deep end and practice sinking by sculling and then exhaling until touching the bottom. Repeat a few times to become comfortable exhaling and relaxing in the water.
First up were the 200 warm up sets where I get to use the pool toys.
TYR Burner EBP Fins. I got them after I read on the U.S. Masters Swimming site that they were the top rated to help develop your kick.
Next, I began swimming the big sets. I spent a good portion focusing on a deep exhalation and a powerful inhale. On top of everything else you have to remember it can be daunting sometimes.
An older man who swam a few laps earlier walked up to me as I rested in the deep end at one point and asked me how long I swim for. I told him an hour to hour and a half. He shook his head and smiled then walked off.
About half way through the sets I felt pretty tired and wondered for a second if I could finish as my shoulders, chest and back were fatigued. I had to mentally dig in and start aggressively swimming again.
For a while now I have wondered what it would take to finish in the top ten of my age group at Ironman Arizona. More importantly, if it is possible for me to do it at age 45. Until tomorrow my friends.