5 minutes warm-up
30 minutes hard!
5 minutes cool-down.
This session was more mentally hard than physically. However, with no one in the pool I was able to run across, up, down and across...over and over again. Like a rectangular track! For the cool-down I did some flat-footed marching and then swam a few laps. Altogether a really good workout!
I've forgotten to mention that I'm following Pete Pfitzinger's 9 week Water Running Schedule, hoping that I don't have to get through the entire 9 weeks before running once more. However, I'm enjoying the pool work so much that I'll make it one of the two cross-training days when I start back on the road. Only eleven more days until I see the Orthopaedic Surgeon!