Friday December 18, 2009:
Early morning AM Swim - 500m warmup, 3x100 IMs with 45 second rest (1:35, 1:35, 1:35), 4x150 one arm paddles, 1x500 easy swim, 1x100 warmdown.
This was more of a specialized workout involving all 4 competitive strokes. IMs are Individual Medleys, consisting of 4 strokes in this order (fly, back, breast, free). 100 IMs are pretty tough. 200IMs can be frightenly hard and I program them from time to time. 400IMs are extremely sadistic sets. I do incorporate them maybe once or twice per month when I know I'm in excellent swimming shape.
I might also do these IMs in reverse, when it's much harder to do the fly at the end than at the beginning.
As for the 5 mile run: Travis Course (flat), time of 44:32, which is a little less than 9 minutes per mile.
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