Quality. I have been needing it and avoiding it at the same time. I did not avoid Friday morning, but did my first real set of long course 100s in about two years. I have done some short course 100s, but I have avoided long course anything with a tough send off. Too much pain. I did six @ 2:30. Yes, that is slow. My favorite set used to be 20 @ 2:00. Now I can't make that interval. I'll get back there. Just wait.
John, after being an hour late, was racing me again. Good for him. He is having fun. I swam
1,700 41:18
10 X 100 @ 2:30
400 medium paddles 8:13
total: 3,100.
I went home and got ready to leave. The idea came to me to run the big hill, that monster on Humphrey Highway. I did what I call the lollipop loop, 6.09 miles.
After that, I took it easy most of the day. Then I hit Plate City about 5:30 for a pull workout. After a warm up set of 17 X 40 on the one-armed row, I switched to the lat pull down for
27 X 50
21 X 65
15 X 76.2
13 X 77.7
10 X 79.2
I did some other stuff, but that was the bulk of it. Thank you, Jesus, for a full day
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