swim focus week 4

here's how last week's workouts shook out:

Mon: #hurricanesandy OFF
Tues: 1mi TT + 100 kick + 100 cd (pool PR for the mile, hooray!)
Wed: 1mi mixed drills & kick, 200 cd
Thurs: swim OFF, 1hr spin in PM
Fri: 1.2mi mixed drills & kick, 200 cd 
Sat: 200 wu, 6x25 drills, 10×50 @ sub-race pace, 1:00 rest, 100 kick, 5×100 EBEH :25 rest, 200 cd
Sun: 200 warm up (150 swim/50 kick), 6x50 :15 rest (H/E), 6 x [75 swim FAST! w/:10 rest + 25 swim easy w/:20 rest], 200 kick, 4x75 w/:20 rest (50 free/25 non-free), 200 cd

image from usantc.com

for those of you looking for variation in your swim workouts, i use this great site for inspiration. many of my workouts are variations (in distance) of those posted. each day a new workout is posted. within each day they even break the workouts down into: A (badass/olympian level); B (super awesome still fast); and C (least distance) workouts. i usually end up modifying the C workout because, well, i'm not quite trained for 2500+ yards 5x week yet. but i'm getting closer to being able to do the whole C workout as i progress through my swim focus.

i am, however, very far away from ever being able to keep up with a masters swim group! it's a healthy dose of humble each morning when i skim over the A workout.