Yesterday I posted some thoughts on more effective open water training and also posted a suggested workout for our group swim at Jordanelle this morning. I did the workout twice and it felt much more productive that just swimming straight for two hours.
Here's what I did:
Warm-Up
Swim one lap (green buoy to end of white buoys and back). I measured this distance again because my GPS wasn't working last time. My measurement was about 1,360 yards. Here's the map and data:
1 Lap - Alternate Hard and Easy
At each buoy I alternated swimming hard and easy. This was harder than I though it would be. The distance between each buoy is +/- 100 yards. This was a good workout and my arms were feeling it. I swam in to the ramp and took a drink.
4 x "In-and-Outs"
Starting out of the water on the ramp, run to the water and dive in. Swim hard for 20 strokes and then easy to the green buoy. Practice a buoy turn. Swim back to the ramp, sprinting the last 100 yards. Clear the water and run up the ramp to the start. Repeat. These were a lot of fun and were also challenging. I took a short rest after the second repeat.
I did another lap and four more "in-and-outs" and called it a day. It was a good workout, and challenging. I felt like I had accomplished something more than I would have if I just swam easy for two hours.
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Post-swim selfie |
There were a few rowers out this morning. I almost got hit by one (wouldn't be the first time) when it was still a little dark. I had been sighting and didn't see him until he was right next to me. It was so close that I swam under his oar. I wasn't expecting him and I'm sure he wasn't expecting me either.
Goody was swimming before I got there and was still swimming when I left. He was doing a 10 mile training swim today. I also saw Jill (who was swimming the same workout that I did) and Tim. There was one other person in the water as I was leaving that I didn't get a chance to meet.
Kind of a funny side note; I had reset my GPS after the first lap and started it again to record the rest of the workout. When I got to my computer to look at my GPS data, I found this:
I think I'm getting faster, but not quite that fast.
I'm going to start writing workouts the day before I go up to swim and post them on the Facebook page for anyone who wants to do them.
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