Monday's swim was a great recovery after my long run on Sunday. Following a 400m warmup whereby I worked on my breaststroke form every other length, I did 250m with fins. Coach then stopped us to describe the drill set and the workout to follow.
8x25m butterfly drill (1st - body dolphin; 2nd - one arm fly, 3 strokes each; 3rd - alternating one arm and together, 2 strokes each; 4th - standard w/better form; repeat)
Build at moderate pace, 3x (50m, 100m, 150m, 200m). I did 2 complete sets and the first half of the 3rd... I had reached 2000m total distance and opted to call it a day.
Tuesday's plan called for 8-10 miles with 10 minutes of total uphill time. I did 9.3 miles (average pace 9:28) and spent about 8 minutes on hills (I didn't actually keep track of my time running uphill this time - I've done the same course before and so I guess-timated).
The remainder of this week is going to be a little difficult. Buddy is expelled from the childcare center at the gym, DH is gone away on a business trip (he leaves tomorrow, returns Tues), and I have 2 difficult runs I need to complete. Thursday is Tempo day... 3 miles at goal pace (8:30), 6x800 at cruise pace (3:37), 3 miles at tempo pace (8:00). I'll be attempting that behind the jogger (100+ lbs) - we'll see what happens. Sunday is my 18 miler. I'm going to see if I can't get a sitter. Wish me luck.
Happy Halloween, everyone!!