Free swim coach

It's Friday and you know what that means (or at least you should). It means I start the day with a ride and swim. I got to bed on-time last night, so at 5:15 I'm up and ready to go. Shorts, jersey, goggles, $1.50 in quarters and I'm almost completely geared up and ready to go, when... Whoa! I forgot to clean up the kitchen last night. Damn it! Well, I gotta do that before I go.

The kitchen is clean, but its 5:40 before I get out the door. Already running a little late (you have to get to the pool as close to 6:00am as you can, or all the lanes will be taken). So, because I was late getting out the door, I need to cut my Catalina Hwy ride short, won't be able to go all the way to the base of the mountain. Instead, I turn around at Houghton and begin making my way to Udall.

It's 6:05 when I roll into Udall and just as I suspected, it's packed. There is 12 lanes and all are being shared by two people. Except one. I get the final spot. Score! (BTW, once I claim my lane, there are 3 or 4 other people just wading in the deep end, waiting for a lane to open up). Strip out of my bike gear, take a quick rinse under the pool shower (because I am a good pool citizen) and into the water I go.

Decided I was going to do 100s today. So I'm doing my 100s (4 lengths) with rest in-between. When Barbara, a lady I have seen and talked to a number of times while swimming at Udall, who is swimming in the lane next to me, tells me that I am resting too long in-between 100s. "you get 15-seconds rest" she says jokingly. She is a nice lady and a beautiful swimmer, so I assume she knows what she is talking about (I kind of new this already anyway). I agree to comply and go back to my 100s now with only 15-seconds rest. After completing eight 100s, Barbara suggest another training tip. Two 100s with no rest between, with the 8 lengths done in the following fashion:

length 1 & 5: slow/recovery
length 2 & 6: medium
length 3 & 7: fast
length 4 & 8: sprint

1000 yards complete, elevated heart rate, heavy breathing, nice workout! As Barbara is leaving, I tell her that maybe next time she can teach me how to do flip-turns ( I really need to learn those).

With my swim complete, it's time to hop back on the Motobecane and make my way home. It's about 10 till 7 when I leave Udall and fifteen minutes later, I am in my driveway (sprinting the last mile,of course, like I always do). Another good workout to start the day. This is getting to be a habit... a good habit.