Finally, I Did the Set

After two aborted attempts, the third time was the charm. I pulled off my 200 Special, as I called it. But let me get you caught up first.

First I went for a shuffle. It was nothing long, just a flush out run after yesterday's leg blaster. I headed out the gravel road and went a mere 2.35 miles total. Then it was time for nutrition and rest for the afternoon swim. John was late, of course. Not to worry because I swam

1,700 34:28

200 for time 3:21

150 for time 2:31

100 for time 1:41

100 for time 1:42

Yes, that's my 200 Special, and it finally worked out. I rechecked my watch before starting it. The 150 still had the following send off at 2:45. The 200 was slow (it has slowed every day -- Tuesday was 3:17; Wednesday was 3:19; and Thursday was 3:21. That meant as soon as I touched the wall after the 200, stopped my watch that kept all the laps and times, and looked at my workout watch, it was time to turn around and shove off the wall again. The same thing happed after the 150. I was going again almost instantly. When I got to the 100s on 2:00, however, it felt like I was resting. I had over twenty seconds rest between the two reps.

Next time I do this, it will be early in the week while I am still somewhat fresh. I will add a 100, and I will cut the interval on those to 1:59. I know, one second is not much, but I like to make small changes. I will add a 100 each week and cut the rest interval until I get it just right, until it hurts real bad but is barely doable. The rest of the practice went like this:

450 back 10:49

brick kick (I made it. John was there by this time and he was following me and hollering me on. Yes, it helped)

500 medium paddles (10:09)

brick kick (John was in the restroom, and I still made it)

500 small paddles 10:49

50 pull

50 pull

total: 3,800 yards = 3,473 meters.

At the gym, it was bench night. I pressed

18 X 38

16 X 88

13 X 108

11 X 113

  6 X 108 narrow grip

  8 X 103 narrow grip

I also did lateral raises and cotater ruff stuff. All in all, it was a good day of quadrathon training even though I did not ride the bicycle. Thank you, Jesus.