Everybody into the pool.
Rob and I met at the outdoor pool in Campbell River. We get there and learn that the lunch time lengths swim was over but somehow Rob has a way and convinced them to put up a lane for us to do our workout. After a 400m warm-up in which I got lapped a few times by the half man half fish that is Rob, I did a 200m tempo swim which took just under 4 minutes. I have to say that the last time I consistently swam was at least 15 years ago when I did swim lessons up to Bronze Medallion and does it show. After the tempo I did a couple of easy laps and then 2, 25m sprints. I don't know if I have ever done swimming sprints before. All I know is I feel slow in the water and I was spent and this was only the first half of our work out.
Track Time
We got out of the pool and threw on our running shoes for a track workout of my picking, a pyramid. After a 10 minute warm-up to the track we were to run 200m, 400m, 1000m, 800m, 400m, 200m. The first 200m was over in 35 seconds with a 90 second recovery. 400m in 76 seconds with a 90 second recovery. 1000m is where I was starting to feel the swim work out just a touch. I went through the 1000m in 3:37, not as fast as I would have hoped but not too slow either. This was the first part of the work out that I put any distance on Rob. The man can run pretty well too. After a 3 minute rest on to the 800m which was done in 2:52. Rob decided not to push this one as he hasn't run much in the last few months and has done even less speed work. After another 3 minute rest we were on to the home stretch. The next 400m was done in 79 seconds. Dang I would like to have done it just as fast or faster than the first one. But alas I haven't done much speed work lately and could feel the hill sprints from Wednesday in the legs. After a 90 second rest we had the last 200m this would be a strong effort to finish the workout. 34 seconds later the hard part was over and 1 second faster than my first one. Back to the pool with an easy 10 minute cool down and the day was done.