Steady swimming

It’s rare that I get a quality long swim workout in.  I usually do something before, or a run planned after.  Tonight I did a focused swim workout. 

    1 x 400 (:20 swim as desired, include some technique work
    8 x 25 (:15 Drilling (swimming technique work)
    2 x 200 (:20 Pull – focus on the arms/pull, try to take the same or less strokes on each successive 50.
    8 x 50 (:20 Kick – focus on the legs/kick, try to hold a moderate to fast effort. 
    4 x 25 (:45 Fast efforts 
    1 x 800 (:20 with last 200 at a slightly faster effort.
    1 x 600 (:20 with last 150 at a slightly faster effort.
    1 x 400 (:20 with last 100 at a slightly faster effort.
    1 x 200 (:20 with last 50 at a slightly faster effort.
    1 x 100 (:20 at a slightly faster effort.
    1x 200 Easy loosen
    TOTAL DISTANCE: 3,800

It took me 75min to complete.  On the drive home I tried to make my children appreciate the goodness that is Wilco.  I’m not sure they were digin it as much as I was.