I finally feel well enough to do a workout today and I’m starting with a swim.  

Each week, my coach assigns one swim workout as a ‘squad session’.  This is a workout that is done by most of the team and usually involves numerous sets of shorter intervals.  As you can see from the photo, this week’s squad swim is relatively straightforward and also quite short.  I think coach gave us a break, knowing it’s Holiday season.  This shorter session however, works out perfect for me.  I don’t need a super hard session, as I come back from being out sick.

Most of my swim workouts involve intervals at different speeds and intensities.  Swim sessions like this, are much better at helping you improve your swim, compared to just getting in the pool and swimming long distances at the same pace.  Since I adopted this approach, after signing up with my coach, I have to say that my swim has improved dramatically.  I am 20-25% faster! The interval sessions are often very hard, especially aerobically, but that is okay because the injury risk from swimming hard is extremely low.

Today’s intervals are quite straightforward but I still am using my little trick to remember the details.  Rather than program the details into my watch, I simply write out the workout on a note card and put the card inside a zip-lock bag to keep it dry.  It becomes a handy reminder as it sits next to my water bottle at the edge of the pool.

This is going to be my last workout of 2019.  It will be workout number 462 for the year; just five more than in 2018.  I am surprised at how close they were; consistency is the key to being successful at this sport and I guess that is pretty consistent.

Happy New Year everyone !!