Do this entire workout twice.....
Eat Buzz Bite
2000 - 2 x -4-4-4 (400, 4x100(on 1:30), 4x50(on :45))
3000 - 3 x 1000 :30 rest. hold channel pace, and aim to go the exact same times for all 3 (14:30, 14:17, 14:08, 2nd time around: 14:07, 14:18, 14:23). focus on getting a LOT of liquid in you during your breaks.
Eat 1-2 cereal bars, and drink some gatorade
100 - 100 recovery, do some backstroke/double arms to loosen shoulders
800 - 16 x 50 free odds push-off 20yds fast no breath, rest easy; evens no push-start, 15 yards fast no breath, rest easy. 1:00
500 - 5 x 100 kick freestyle, go 50 regular kick w/ a board, 50 'tombstone' (place board vertical w/ board halfway in water...major resistance)
Gatorade/water and another cereal bar
first 50 kick got around 1:00, but on second 50 with the tombstone, I was getting @ 1:45. First time seeing this done, not to mention doing them. Got quite a few looks from other lap swimmers giving me mental questions like "What the heck are you doing?" I felt like saying, "I know not, save my coach commanded me". Although I'm pretty sure it's just to create resistance and make the set tougher. It was kind of fun, but slow!
100 - 100 recovery
3000 - SNAKE TIME! GOAL: get between 42:30 and 45:00 on the whole set. Stop at halfway point just long enough to get a drink from bottle and go! No more than 10 seconds. 500, 400, 300, 200, 100, drink, 100, 200, 300, 400, 500 fast
Got 43:07 on first round, second round - 43:02. Really focused on long extended strokes rather than going fast on the second round, and it paid off.
100 - 100 easy
400 - 8x50 backstroke on 1:00 nice and easy
Gatorade/water and another cereal bar
1000 - 1000 free easy.
Repeat one more time so you do this workout twice...
22000 yards total
Had to get out three times to go to the bathroom (@3-4 minutes each). Also had three 1-4 minute conversations with three different people I knew. Other than that and taking quick nutrition breaks, I was going.
Total time (including breaks, etc): 6:40:27
Total Yards: 22000 yards (12.5 miles)
Time per 100 yards(including breaks, rest, etc): 1:49
My shoulders started to ache when I got to 14K yards. But the pain receded a little. It's the kind of pain in the shoulders where it feels like you've run out of oil and it feels like things are grinding that shouldn't be. But it wasn't too bad.
Cathi showed up when I only had 800 left of my warmdown set so she sat around for about 10 minutes and she was there to give me a high five when I hit 22000. So I'm very pleased with this swim. I never felt like giving up. I set the goal and just kept my eye on the prize. I was patient and glad that this was broken up in a workout like this rather than just swimming 22000 yards straight. That would have been really tough!
So this new PR isn't for being the longest swam due, to the breaks, etc, but the most yards swam in one day. Granted it isn't open water and the pool temp was probably 79-80, but it's something.
Now for the Gridley Thanksgiving dinner this evening! I've earned one piece of pumpkin pie I think! (But that's it)
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