This evening’s swim workout was a doozy.  Luckily, the pool was quiet, and I was able to get the workout done.  A few minutes from the end however, I was wishing that I had gotten kicked out of the pool, like I did on Wednesday.

My session started with the usual warm up and was followed by a series of 50 yard intervals.  This first set of intervals was designed to simulate the start of a race.  Often at the start of a race, you swim quickly for a short period of time and then need to settle down into a steady pace.  It might be that you are trying to get onto the feet of a faster swimmer, or maybe you just got too excited and went out too fast.

For these 50 yard intervals, I started at a very fast pace for 15-20 yards, and then slowed to an easy pace foe the rest of the 50 yards.  They are surprisingly demanding.  You can feel your heart rate go up quickly and your oxygen demand rising, as you sprint out of the gate.

After this initial set, I did a series of 25  yard intervals at race pace, on short recovery.  I enjoyed this set, as I felt that I was swimming strong and I had a good feel for the water.  This set was followed by an easy 200 yards. 

Then came the key part of the workout, 12 times 50 yards, at all out pace, with very little recovery time between each interval. This set of intervals was all about working at my anaerobic threshold.  It really worked my lungs.  I was gasping for air between every interval and getting more and more fatigued towards the end.  When I finished the final interval, I literally collapsed onto the wall of the pool.  It took me a good minute or two to get my breath back.

Once it is over, this kind of workout is very satisfying.  You know you have worked hard; you know that it did you good and you leave the pool very hungry.  The banana waiting in my car, was nowhere near enough to satisfy my hunger, but my awesome wife had dinner waiting for me when I got home.  She is the best!