Marcia, Marcia, Marcia ... 505050

Today; April 30; only 50 x 50 (early work day but last week was a different situation ... lots of swimming.

My dear friend Marcia, turns 50 today, we have been friends for over half our lives. She introduced me to so many wonderful people while I was in Manhattan and our friendship blossomed into a sisterhood.

Marcia is an amazing woman, wife, Mom and friend to so many.
Happy Birthday Marcia... 505050 SCY is for you, thank you for the motivation last week.
day1 (Boston Marathon day... Go Amanda and ladyDi)

w/u 2200

15 x 50 (3 on :45, 3 on :50)
13 x 200 (3:00)
20 x 50
13 x 200
15 x 50

c/d 100 drill
= 10000 = 5 Nautical miles

day2
5 x 500 (7:45)
10 x 50 (:45)
4 x 500 (7:40)
15 x 50
3 x 500 (7:35)
15 x 50
2 x 500
10 x 50
1 x 500
= 10,000 SCY/ 20,000

day 3
5 x 400 (6:05) 5 x 100 (1:35)
20 x 50 (:45)
4 x 400 4 x 100
15 x 50
3 x 400 3 x 100
10 x 50
2 x 400 2 x 100
5 x 50
1 x 400 1 x 100
= 10,000 SCY/ 30,000

day4

5 x 50 (:50... drill/swim)
5 x 300 (4:40) 5 x 50 (:45)
10 x 100 (1:35) 5 x 50
4 x 300 5 x 50
8 x 100 5 x 50
3 x 300 5 x 50
6 x 100 5 x 50
2 x 300 5 x 50
4 x 100 5 x 50
1 x 300 5 x 50
2 x 100 (#2 is drill)
= 10,000 SCY/ 40,000

day5

5 x 50 (:50... drill/swim)
5 x 200 (3:10) 3 x 50 (:50)
5 x 100 (1:30) / 500 (7:45) / 5 x 100
8 x 50 (:45)
4 x 200 3 x 50
4 x 100 / 400 (6:15) / 4 x 100
7 x 50 (:45)
3 x 200 3 x 50
3 x 100 / 300 (4:45) / 3 x 100
6 x 50 (:45)
2 x 200 3 x 50
2 x 100 / 200 (3:15) / 2 x 100
5 x 50 (:45)
1 x 200 3 x 50
3 x100 (1:30)
4 x 50 (:55... swim/drill)
= 10,000 SCY/ 50,000

day6
25 drill

14 x 100 (1:30/ 1:35) 14 pull ups and dips
13 x 100 (2 on 1:30/ 1 on 1:35) 13 p.u. & d.
12 x 100 (3 on 1:30/ 1 on 1:35) 12
11 x 100 (4 on 1:30/ 1 on 1:35) 11

25 Double arm back
= 5050 SCY/ 505050 yards
Dream, Prepare, Succeed