Monday, February 18, 2013

First 10 mile swim of 2013

Met James and Stacey at Northwest at 6am and did this workout that Andy provided:

600 - 400 Swim, 4 x 50's kick
600 - 8 x 75's drill, swim, drill on 1:15
1200 - 6 x 200's free pull odd, build by 50 on evens on 3:00
600 - 6 x 100's kick with fins on :50

Do the above all over again:  6,000 so far

Then did the following (which I printed out and brought with me).  It's a copy of an online workout I saw earlier this week, and copied, but failed to print out where I got it.  Apparently it's from Sylvian Estadieu, from here.  (Thanks to Evan for helping me locate it)

One session that I did after Beijing 2008: The full Olympic program including heats, semi-finals, finals, individuals events, relays and medal ceremonies 
It's basically ALL the men events, in the order of the official schedule:
900 - 400 IM, 400 freestyle, 100 breaststroke 
900 - 400 IM, 400 freestyle, 100 breaststroke
700 - 200 freestyle, 100 backstroke, 4x100 freestyle
800 - 200 freestyle, 100 breaststroke, 100 backstroke, 4x100 freestyle
700 - 200 fly, 200 freestyle, 100 backstroke, 200 fly
1100 - 100 free, 200 breaststroke, 4x200 free
1300 - 100 free, 200 fly, 200 breaststroke, 4x200 free
600 - 200 backstroke, 200 IM, 200 breaststroke
500 - 200 backstroke, 100 free, 200 IM
600 - 50 free, 100 fly, 50 free, 200 backstroke, 200 IM
2000 - 100 fly, 1500 free, 4x100 medley
2050 - 100 fly, 50 free, 1500 free, 4x100 medley
12,150 (yards) + 6000 = 18,150 yards total = 10.3 miles in 5:35

I would have been DQd on all the fly sets as I did them one arm.  I also used paddles on the 1500, and kicked the 4 x 100 medley.  But it was still fun nevertheless.

Ate some energy bars every 30-40 minutes and those were awesome.  Those Clif Bars are so good. They're like a cookie!  Felt energized the whole time and swam strong.  Very pleased with the workout.  I'm sure tired now, but felt fine in the water.

I rewarded myself by going to Pool N' Patio and got myself a replacement for the no strap paddle that was lost.  Can't swim with just one paddle.  Then I got a Finis Tempo Trainer and Karina said that any Finis electronics that you buy at their store, if it goes bad to just bring it back for a replacement.  No need to deal with the crappy Finis support people.  Just take it back and let Pool N' Patio deal with them.  Sweet!  So I bought one of those too.  I used to love my TT last summer when I was using it.


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