Happy Birthday Kevin and Jane...

After searching for a good photo of my 2 Birthday friends,

 a combined workout went better than I thought it would when I took my first few strokes, tender shoulder tendons reminding me of the snow I removed from the driveway yesterday. Everything went better after making a few adjustments for time constraints.

Kevin Murphy and Jane Murphy combine for 123 but not enough time for straight 100's. Kev (65) and Jane (58) yesterday, wonderful thoughts our days in Dover this past August, how much wine did we go through?

 10 x 50 (easy free/ drill) 1:00

 20 x 100 (find a comfy time) 5 sec. rest.

 19 x 50 (2 on :45, 3 on :50)

 25 x 100

 19 x 50

 20 x 100

 10 x 50

 an easy 100 drill for a good year.

 = 9,500 SCY

 Dream, Prepare, Succeed and looking forward to this view in a few months.

Jan. 12 = 1/12

Today is January 12, so it came to me while driving to the pool, 11,200 would be a good number to shoot for, get it 1/12.

 Here we go:

 Warm up

 1500 (throw drill, kick and easy back in)      

Thinking of warmer days

 Rest is swimmmmmm.

 30 x 50 (2 on :45, 3 on :50)

 1 x 700

 15 x 100

 (2 on 1:30, 3 on 1:35, 2 on 1:30, 3 on 1:35, 2 on 1:30, 3 on 1:45)

 1 x 800

 10 x 150 (2 on 2:15, 3 on 2:20, 3 on 2:25, 2 on 2:30)

 1 x 700

 5 x 300 (4:45)

 Cool down

 1500 (same as w/u)

 = 11,200 scy = just over 5.5 N. miles

Dream, Prepare, Succeed

Weekend 20 plus K

Thank you Amanda Rossolimo for joining me on Saturday, always nice to have the company.
Enjoy the Florida weather, at least for a couple days.

I'm putting these workouts up for those who may need some ideas in training for the channels in the summer. They have worked for me for years.
...
Consistency is the key.

Saturday 1/4/14, 10k

 

2000 w/u, some drill, mostly easy free
9 x 100 (1:35)
1000 (15:30)
7 x 100
1000
5 x 100
1000
3 x 100
1000
1 x 100
1500 c/d
= 10,000 SCY = 5 N. miles

 

Long easy Sunday by myself.
A bit confusing but once you see the pattern, it's not bad.

The main set starts with a 125:
25 Modified Catch-up (breathing to the right)...
25 Catch-up drill
25 Streamline kick on back
25 Modified Catch-up (breath to the left)
25 Backstroke
:07 rest
(now we add some freestyle)
So this is how it looks

125 *
250: (5x: 25 free/*) :07R
375: (5x: 50 free/*) :07R
500: (5x: 75 free/*) :07R
625: (5x: 100 free/*) :07R
750: (5x: 125 free/*) :07R
875: (5x: 150 free/*) :07R
1000: (5x: 175 free/*) :07R
1125: (5x: 200 free/*) :07R
1250: (5x: 225 free/*) :07R
1375: (5x: 250 free/*) :07R
1500: (5x: 275 free/*) = 9,750 yards

Cool down: 750
25 */ 25 free/
25*/ 50 free/
25*/ 75 free/
25*/ 100 free
25 back/ 25 MCU
75 free/ 25*
50 free/ 25* 25 free/ 25 back
= 10,500 yards= 5.25 N. miles

 Dream, Prepare, Succeed

Half snow day... 4,500 yards

Half a snow day, morning out but afternoon short swim.

Not happy with the water at MCC, some chemical is off, I am breaking out in areas I do not want to mention. They better get this fixed or I'm heading the S.H.

Short day, looking forward to my morning routine.   

1000
1 x 100 (1:35)
800
2 x 100
600
3 x 100
400
4 x 100
200
5 x 100 = 4,500 SCY = 2.25 N. miles Dream, Prepare, Succeed

This picture was taken by my young friend, Dan Kinnon, quite accomplished, showing the force of the sea at Dover harbor, and there is a break wall out there too.
Thank you Dan.

Breaking up the lactic acid 10,050 SCY

I hope I'm not boring you, just some long different workouts to break up the yardage we all need to prepare for those big summer swims outdoors.

Today, just working out the lactic acid from yesterday and getting to the next wall.
I hope you understand this.

10,050 yards.                                               

25,50,75,100,125 (**1st 25 drill of choice)
Swim 700
150,175,200,225,250 **
S 800
275,300,325,350,375 **
S 1000
375,350,325,300,275 **
S 800
250,225,200,175,150 **
S 700
125,100,75,50,25 **
easy 50 = 10,050 SCY = 5 nautical miles Dream, Prepare, Succeed

 

New Year's Day swim, 18,200 yards

Haven't done this one for a few year, and now I remember why,
it's a killer workout.
Working through the 12 months of the year.
Being the start of the January Jam, all workouts this month will be without any toys or drag.... just swimming freestyle, I know, boring but someone has to do it....

Don't worry about rest period, 5-10 sec. is fine.

Here we go.
January 1 x 600
February 2 x 550
March 3 x 500
April 4 x 450
May 5 x 400
June 6 x 350
July 7 x 300
August 8 x 250
September 9 x 200 (I think this was the toughest part)
October 10 x 150
November 11 x 100
December 12 x 50

= 18,200 SC yards
= 9,100 nautical miles

Dream, prepare succeed.

This photo is from the way back machine,
my first Polar Bear plunge in Newport, RI ....
way before I started jamming in January.