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