Consistency is the key

I've realized through my years of long distance (OW) swimming, that my body and mind have responded best during steady, consistent training. Now, this week happens to be lighter in yardage than last week, but it is a recovery week and now I look at the clock to judge some speed (not much but some). I have found my upper torso 'achiness' has healed from the 12th EChannel crossing and I have no more aches and pains, other than the normal stretching in the 1st 2000 yards of the workout; I do have those days that my body askes "Why are you doing this to me?"

So, this week was 6 practices of 5,000 yards, quickly they added up to a GOOD, healthy 30K for the week. Here they are: remember these are my intervals, is you need add or subtract some time to make your workout more comfortable or challenging, just DO IT!.

Monday, Nov28
Swim: 26 x 50 (4 on :45/ 3 on :50)
   Buoy: 500
Swim: 28 x 50
   Buoy: 500
Swim: 26 x 50
5000 = 2.5 Nautical miles

Tuesday, Nov29
Swim: 5 x 100
             1 x 50
                4 x 100
                   2 x 50
                      3 x 100
                         3 x 50
                            2 x 100
                               4 x 50
                                  1 x 100
Tube: 1000

Swim:                         1 x 100
                               4 x 50
                            2 x 100
                         3 x 50
                      3 x 100
                   2 x 50
                4 x 100
             1 x 50
          5 x 100
5000/ 10K

Wednesday, Nov30
RevPad: 250 (every 5th length= catch-up drill)

Swim***: 4 x 150
                   3 x 100
                      4 x 50
                   3 x 100
                4 x 150
RevPad: 500

Swim: ***

RevPad: 250
5000/ 15K

Thursday, Dec1
Swim: 5 x 200
             4 x 150
                3 x 100
                   2 x 50
Pad: 1000
Swim:          2 x 50
                3 x 100
             4 x 150
          5 x 200
5,000/ 20K

Friday, Dec2
Swim: 50/ 100/ 150/ 200/ 250

BigPad: 4 x 150 (modified catchup drill every 3rd length)

Swim:       100/ 150/ 200/ 2 x 250

BigPad: 3 x 100

Swim:               150/ 200/ 3 x 250

BigPad: 2 x 50

Swim:                       200/ 4 x 250
5,000/ 25K

Saturday, December3

Easy to remember
5 x 1000 (14:30, 14:25, 14:20, 14:15...)
5000/ 30K




A very good week.

Dream, Prepare, Succeed