Speed

Another great day of weather in Flagstaff. The high hit roughly 55 F !

Today's swim session had a common theme...1000's

6X1000 as follows

1) as 5X200 (swim, kick, IM, drill, swim)
2) 2 X (6 X 50 w. band on 55", 2 X 100 build swim on 1:30)
3) 1000 swim (switch off lead within the lane)
4) 1000 pull steady
5) 1000 swim (6 person draft, switch off every 100)
6) 1000 pull

Suffice to say, my lats, and triceps were slightly tired once we got out of the pool.

Despite the gorgeous weather, we headed up to FAC to run indoors on the treadmill. We needed the treadmills to focus on the speed intervals of our 3-2-1 workout (w. 2' easy in between).

70' run broken up as:

30' easy warm-up

Round One
3' @ 9.5 mph, 1.0 % incline
2' @ 10.0, 1.0 %
1' @ 11.0, 1.0 %

Round Two (switched to a different treadmill (lower top speed) after the other shut down)
3' @ 9.5, 1.5 %
2' @ 10.0, 2.0 %
1' @ 10.0, 3.0 %

Round Three
3' @ 9.5, 2.0 %
2' @ 10.0, 2.5 %
1' @ 10.0, 3.0 %

This is a fairly tough workout, but it's a good one, as the speed gets progressively faster, as the intervals get slower. The legs felt a bit heavy today, hopefully the recovery week helps.