Long swim with Joelle

This morning I took Jacob and his friend, Few, with me to Layton Surf N' Swim where I met up with Joelle for a long swim. I came up with the following workout which we followed:

100 free easy

200 IM warmup

300 - 4 x 75’s (600)

400 - kick with fins alternate dolphin/flutter/front/back (1000)

500 pull finger paddles (1500)

600 - 3 x 200’s free on 2:45 (2100)

700 - 2 x (250 free + 100 backstroke easy) no rest (2800)

800 - 4 x 200’s free on 2:50 (3600 = 2.04 miles)

900 - 9 x 100’s free strong on 1:30 (4500 = 2.56 miles)

1000 pull (5500 = 3.125 miles)

1100 - 400 free @ 80% :30 ri, 300 free @ 85% :25 ri, 200 free @ 90% :15 ri, 100 free @ 95% :10 ri, 50 free @ 100% :05 ri, 50 easy  (6600 = 3.75 miles)

1200 - 12 x 100’s odds only breathe left side, evens only breathe right side on 1:40 (7800 = 4.43 miles)

1300 - 2 x (600 free + 50 back) (9,100 = 5.17 miles)

1400 - 4 x (50 drill, 100 stroke, 200 free) :15 ri on all (10,500 = 5.96 miles)

1500 pull (12,000 = 6.8 miles)

400 kick warmdown

12,400 Yards total in 4:00

Joelle got some CCSF Patches made up and she gave me one. So cool! When I got home I attached it to my swim parka.