The injury continued, so the Tuesday morning workout below was somewhat abbreviated. In part, because I spent far too much time in bed thinking about whether I should actually do the swim as opposed to just diving in. Once I got there I found that swimming had minimal discomfort.

I had taken Monday off; I decided to also skip the Tuesday afternoon bike ride AND the Wednesday 6 mile run. My training for those days: "discretion" and "self-preservation".

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Group Swim #9

Warm-up, 5 minutes

Intermediate:
9 x 50s, 1 at 60% effort, 1 at 75%, 1 at 90%, repeated for a total of 9. Rest :10 between 50s.
1 x 50 easy

Swim the following set 2 times (buoys are optional):
1 x100, breathing every 3 or 4 strokes (approx 80%)*. Rest :15
1 x 200, breathing every 5 strokes (approx 70%). Rest :15
1 x 300, breathing every 6 or 7 strokes (approx 60%). Rest :30 before beginning set again.

* The goal on this set is to let your breathing set your pace. If you’re finding it disruptive to breathe so often on the 100, speed up. If you’re finding it too hard to breathe less often on the 300, slow down. Let the pace match the breathing, not the other way around.

1 x 50 easy after 3 sets.

6 x 50s, alternate between 25 drill and 25 scull, followed by a 25 swim. Rest :15.

Warm-down.

Total yds:
2050+