Last night's swim and today

Well last night was a revalation - first coached session since I stopped doing Masters swimming about nine years ago! I think the coach relished the idea of haveing someone who could go sub 6mins for a 400m in the pool - well I hope thats what the evil smile was for.....

An hour later and having completed the hardest swim training I have done in a loooong time I finally stepped out of the pool - wow....

The program consisted of (all freestyle - except the last length fly - and where it says otherwise)

200m warmup

100m pull

100m kick

400m trime trial (5.47 :-) except I did 450m as I lost count, doh!)

100m backstroke

2x200m on 3m 15s

2x100m on 1m 30s

2x50m on 50s

2x40m on 50s

2x100m on 1m 30s

2x200m on 3m 15s

4x50m on 40s (I had a 1min break after first one as both legs cramped - ouch)

150m cool down

Really, really hard......

This morning was comparatively easy though with a short recovery session 

2x 200m

4x 100m

But I got to try out my new Orca Alpha wetsuit - it took 10s of my 100m time - 1m 15s without trying!!

I am still trying to work out whether I want to do the 1hr bike scheduled for later or whether I can miss further training until tomorrow - which is a brick session 2hrs ride/30min run

Later 

I.