Pool, Circuit, Intervals, Pool

1330 800m Pool Swim
200m Warmup
4x25m Switches w/Fins
4x25m Switches w/out Fins
4x25m Speed (15m fast, 10m slow)
8x25m Golf (20/20 in 0:00:30)
100m Warmdown

Thereafter, I spent roughly 15 minutes recovering on the stadium benches and observing another swimmer. She was there before me and was still holding the same steady pace. 14-15 strokes in 23 seconds. Smooth and efficient in the water, barely splashing at all. Her extended arm would not pull until the other was past elbow's length and about to touch the water. Excellent rotation on both sides. Barely kicking her legs. Consistent. She made it look so effortless. I was jealous. I wanted to be like that in the water already.

Two lanes over was a heavy-set fellow, taking about 25-30 strokes in maybe 30-35 seconds. He wasted soo much energy just splashing the water around. No rhythm, no length, no core.

What an unbelievable contrast. Which one am I? I need to see myself swim so I can mirror the efficient swimmer.

1745 Warmup Jog
15 mins
HRM 150
HRA 114

1800 Circuit
15 mins
HRM 170
HRA 143

20 Rotational Dumbbell Shoulder Press 20#
20 Bent-over Dumbbell Row 20#
20 Push-ups
20 Bears 20#
20 Flyes 70#
20 Saxon Side Bends 10#
20 Bench Press 70#
20 Squats 20#
20 Wide Grip Lat Pull downs 70#
20 Push-ups

1815 Treadmill Sprint Intervals
12 mins
HRM 178
HRA 152

Set treadmill for Sprint Level 15
Warmup at level 3 for 0:2:30
Interval x4 (Recovery Level 6, 0 Degree Incline for 0:01:30; Sprint Level 10, 6 Degree Incline for 0:0:30)

1845 Pool Swim
100m Warmup

4x25m Golf (20/20)
I stopped to think about the efficient swimmer from earlier today. Un-timed, I exaggerated my stroke rate intervals. I attempted to better balance and lengthen my body.

4x25m (18, 17, 16, 15)
Doing so, my body felt more relaxed. Using what I learned, I gave Golf another shot.

4x25m Golf (18/22, 18/20, 17/23, 17/19)
I was able to get down to to 17/19 by using more kick.

4x25m Breath Descent (3, 2, 1, 0)
2x25m Warmdown

This was a huge day, considering I'm still recovering. I was craving a home-made burger, but didn't want to wait for one so I went to BK for the Steakhouse. It was not deserving of the awesome commercial promoting that POS. I, however, did earn my large chocolate milkshake.