Monday, February 17, 2014

"Four Score and Seven" President's day workout

Got today off work so I got the thumbs up from my lover to put in a long swim as long as I started early.  My plan was to do this workout which I planed a few days before and requested friends to join me.  Goody was the only taker:


President’s day “Four Score and Seven Year’s ago workout”

2000 - 10 x 200’s warmup (2 x (free, IM, kick, drill, pull)) no rest interval, just warmup

2000 - 10 x 200’s Odd Stroke, even free on 3:30/3:00

2000 - 100, 200, 300, 400, 400, 300, 200, 100  on 1:30 base

2000 - 2 x (900 free + 100 backstroke) no rest interval moderate effort

7 x 200’s Ladder (9800):
1 x 200 free
2 x 200’s back on 3:30
3 x 200’s free on 2:50
4 x 200’s kicking with fins no rest, alternate kicking front/back/flutter/dolphin
5 x 200’s descending 1-5 on 3:00
6 x 200’s odd drill, even strong on 3:15/3:00
7 x 200’s pull on 2:45 (decreasing paddle size with ankle strap)
6 x 200’s odd kick, even IM :15 ri
5 x 200’s free strong on 2:50
4 x 200’s back/free on 3:30/3:15
3 x 200’s touch and pull with paddles on 3:00
2 x 200’s PT Paddles
1 x 200 grandpa swimming

Total: 17,800 yards total = 10 miles

Fuels that I used throughout the workout: 32 oz Orange Gatorade, 28 oz Cocoa Metro, 2 Chocolate Brownie Clif Bars, one Buzz Bite prior to the swim.

Thanks Goody for the joint swim!  It was nice to do this long
swim with a friend nearby.
The 5 x 200's on the coming down portion where I swam free I was holding 2:35 on the 200s and was feeling really good.

In many 10 mile pool swims in the past I would often struggle either with energy, or pain. Had no issues at all today which was awesome! Felt great the whole time!

Glad I had Goody to swim with. Today's swim seemed to go by really fast and I never got bored mentally. What a fun workout!!!!

Now to take the kids to see a matinee movie. Happy President's day!


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