Monday, November 25, 2013

Swimming for the hungry

This morning I had to get the kids off to school, but during the day planned out my ice mile charity.  There are many people who suffer without a place to stay in the winter and that has got to really suck.  I thought how having a warm meal is just a little something that can make a little bit of a difference.  So I put together a Utah Food Bank Food drive.  Those who want to support me in the ice mile can do so by providing canned food and/or money to donate.  Visit gordsicemile.blogspot.com/ for more information.

Tonight I swam after work at NWRC and did Kirsten Greenwood's workout for the first 4000:

Warm-Up
300 Easy Swim

Main Set – Ladder (Rest :20)
5 x 50’s Easy
1 x 100 Free kick
1 x 200 Free Pull
1 x 250 Rotation Free Drill
(with each stroke, rotate to one side for six flutter kicks, with one arm extended and stomach towards the wall, after the sixth kick switch sides, This helps with body rotation)
1 x 400 IM
1 x 500 Free
1 x 500 kick
1 x 400 IM
1 x 250 Rotation Free Drill
(with each stroke, rotate to one side for six flutter kicks, with one arm extended and stomach towards the wall, after the sixth kick switch sides, This helps with body rotation)
1 x 200 Free Pull
1 x 100 Free
5 x 50’s Easy

200 Easy Swim (Cool Down)
Total: 4000

Then finished things up with Anne Cleveland's USMS Open Water workout:
Warm-up – 1,000 yds
4 X 200 @:10 rest [odds easy, evens kick/drill by 50]
4 X 50 @B+5 – descend #1-5

Main Set – 3,000 yds - Two times through
500 Pull @B+10
2 X 75 @:10 rest [kick, drill, swim by 25]
400 Pull @B+10
2 X 75 @:10 rest [kick, drill, swim by 25]
300 Pull

Optional Set – 1,500 yds
8 X 50 on :45
2 X 50 on :55 [drill, swim by 25]
4 X 100 on 1:30
2 X 50 on :55 [drill, swim by 25]
2 X 200 on 3:00
2 X 50 on :55 [drill, swim by 25]

Cool Down – 500 yds:
10 X 50 @:10 rest [drill/swim by 25]
Total: 10,000 yards total in 2:35
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