12 Days of Christmas 2014 and a Beer Mile
While recuperating from a left shoulder/over-use syndrome
injury, I managed through the 12 days, minus Christmas Day off. These are not
high numbers, but consistency was the key and concentrating on good technique
and some kicking with breath control exercises. I looked at the clock, but a
good rule was to take: 05 rest. All geared around 1-12.
Key to work outs
Dr: Drill work, (do Catch-up, Modified Catch-up, kicking on back (streamline position) and easy backstroke. At the end of each 25 Drill, kick in place for: 05 before setting off to the next 25.
S: swim freestyle: make an interval that is comfortable BUT a bit challenging.
NBr1stH: No breathing 1st half of pool (25)
NBr2ndH: easy swim to line/ No Breathing 2nd Half of pool
BrEv5: Breath every 5th stroke: push but not a sprint
Dr: Drill work, (do Catch-up, Modified Catch-up, kicking on back (streamline position) and easy backstroke. At the end of each 25 Drill, kick in place for: 05 before setting off to the next 25.
S: swim freestyle: make an interval that is comfortable BUT a bit challenging.
NBr1stH: No breathing 1st half of pool (25)
NBr2ndH: easy swim to line/ No Breathing 2nd Half of pool
BrEv5: Breath every 5th stroke: push but not a sprint
Day 1
1 x25 Dr 2 x 25 NBr1stH
3 x 25 Dr 4 x 25 NBr2ndH
5 x 25 Dr 6 x 25 BrEv5
7 x 25 Dr 8 x 25 BrEv5
9 x 25 Dr 10 x 25 NBr1stH
11 x 25 Dr 12 x 25 NBr2ndH = 1950 yards
1 x25 Dr 2 x 25 NBr1stH
3 x 25 Dr 4 x 25 NBr2ndH
5 x 25 Dr 6 x 25 BrEv5
7 x 25 Dr 8 x 25 BrEv5
9 x 25 Dr 10 x 25 NBr1stH
11 x 25 Dr 12 x 25 NBr2ndH = 1950 yards
Day 2
1 x25 Dr 2 x 50 (:45/:50)
3 x 25 Dr 4 x 50
5 x 25 Dr 6 x 50
7 x 25 Dr 8 x 50
9 x 25 Dr 10 x 50
11 x 25 Dr 12 x 50 = 3000 yards/ 4950
1 x25 Dr 2 x 50 (:45/:50)
3 x 25 Dr 4 x 50
5 x 25 Dr 6 x 50
7 x 25 Dr 8 x 50
9 x 25 Dr 10 x 50
11 x 25 Dr 12 x 50 = 3000 yards/ 4950
Day 3
1 x 25 Dr 12 x 75 (1:10)
3 x 25 Dr 10 x 75
5 x 25 Dr 8 x 75
7 x 25 Dr 6 x 75
9 x 25 Dr 4 x 75
11 x 25 Dr 2 x 75 = 4050 yards/ 9000
1 x 25 Dr 12 x 75 (1:10)
3 x 25 Dr 10 x 75
5 x 25 Dr 8 x 75
7 x 25 Dr 6 x 75
9 x 25 Dr 4 x 75
11 x 25 Dr 2 x 75 = 4050 yards/ 9000
Day 4
11 x 25 Dr 12 x 100 (1:30/1:35)
9 x 25 Dr 10 x 100 (1 on 1:35/ 2 on 1:30)
7 x 25 Dr 8 x 100 (1 on 1:35/ 3 on 1:30)
5 x 25 Dr 6 x 100 ( 1 on 1:35/ 4 on 1:30)
4 x 25 Dr 3 x 100 (1:30)
2 x 25 Dr 1 x 100 = 5100 yards/14,100
Day 511 x 25 Dr 12 x 100 (1:30/1:35)
9 x 25 Dr 10 x 100 (1 on 1:35/ 2 on 1:30)
7 x 25 Dr 8 x 100 (1 on 1:35/ 3 on 1:30)
5 x 25 Dr 6 x 100 ( 1 on 1:35/ 4 on 1:30)
4 x 25 Dr 3 x 100 (1:30)
2 x 25 Dr 1 x 100 = 5100 yards/14,100
12 x 25 Dr 1 x 75 (1:10)
10 x 25 Dr 3 x 75
8 x 25 Dr 5 x 75
6 x 25 Dr 7 x 75
4 x 25 Dr 9 x 75
2 x 25 Dr 11 x 75 = 3750 yards/ 17850
Day 6
1 x25 Dr 12 x 25 NBr1stH
3 x 25 Dr 10 x 25 NBr2ndH
5 x 25 Dr 8 x 25 BrEv5
7 x 25 Dr 6 x 25 BrEv5
9 x 25 Dr 4 x 25 NBr1stH
11 x 25 Dr 2 x 25 NBr2ndH = 1950 yards/ 19800
Day 71 x25 Dr 12 x 25 NBr1stH
3 x 25 Dr 10 x 25 NBr2ndH
5 x 25 Dr 8 x 25 BrEv5
7 x 25 Dr 6 x 25 BrEv5
9 x 25 Dr 4 x 25 NBr1stH
11 x 25 Dr 2 x 25 NBr2ndH = 1950 yards/ 19800
12 x 25 Dr 11 x 50 (2 on :45/ 3 on :50)
10 x 75 (25Dr/50EZS) 9 x 100 S (1:30)
8 x 125 (25Dr/100S) 7 x 150 (2 on 2:15, 3 on 2:20, 2 on 2:15)
6 x 25 Dr 5 x 50 (:45)
4 x 75 (25Dr/50S) 3 x 100 (1:30)
2 x 125 (25Dr/100S) 1 x 150 = 5850 yards/ 25650
Day 8
12 x 25 Dr 1 x 300 (4:30)
10 x 25 Dr 3 x 250 (3:50)
8 x 25 Dr 5 x 200 (3:05)
6 x 25 Dr 7 x 150 (2:20)
4 x 25 Dr 9 x 100 ( 1:35)
2 x 25 Dr 11 x 50 (:50) = 5450 yards/ 3110
Day 912 x 25 Dr 1 x 300 (4:30)
10 x 25 Dr 3 x 250 (3:50)
8 x 25 Dr 5 x 200 (3:05)
6 x 25 Dr 7 x 150 (2:20)
4 x 25 Dr 9 x 100 ( 1:35)
2 x 25 Dr 11 x 50 (:50) = 5450 yards/ 3110
12 x 25 Dr 11 x 50 (2 on: 45/ 3 on: 50)
10 x 25 Dr 9 x 75 (1:10)
8 x 25 Dr 7 x 100 (2 on 1:30, 3 on 1:35)
6 x 25 Dr 5 x 100
4 x 25 Dr 3 x 75
2 x 25 Dr 1 x 50 = 3850 yards/ 34950
Day 10
12 x25 Dr 1 x 50 (:45)
11 x 25 Dr 2 x 50
10 x 25 Dr 1 x 50
9 x 25 Dr 3 x 50
8 x 25 Dr 1 x 50
7 x 25 Dr 4 x 50
6 x25 Dr 1 x 50 (:45)
5 x 25 Dr 3 x 50
4 x 25 Dr 1 x 50
3 x 25 Dr 2 x 50
2 x 25 Dr 1 x 50
1 x 25 Dr = 2950 yards/ 37900
Day 1112 x25 Dr 1 x 50 (:45)
11 x 25 Dr 2 x 50
10 x 25 Dr 1 x 50
9 x 25 Dr 3 x 50
8 x 25 Dr 1 x 50
7 x 25 Dr 4 x 50
6 x25 Dr 1 x 50 (:45)
5 x 25 Dr 3 x 50
4 x 25 Dr 1 x 50
3 x 25 Dr 2 x 50
2 x 25 Dr 1 x 50
1 x 25 Dr = 2950 yards/ 37900
1 x25 Dr 1 x 50 (:45)
12 x 25 Dr 1 x 50
2 x 25 Dr 1 x 50
11 x 25 Dr 1 x 50
3 x 25 Dr 1 x 50
10 x 25 Dr 1 x 50
4 x25 Dr 1 x 50 (:45)
9 x 25 Dr 1 x 50
5 x 25 Dr 1 x 50
8 x 25 Dr 1 x 50
6 x 25 Dr 1 x 50
7 x 25 Dr = 2500 yards/ 40400
Day 12
12 x25 Dr 11 x 25 NBr1stH
10 x 25 Dr 9 x 25 NBr2ndH
8 x 25 Dr 7 x 25 BrEv5
6 x 25 Dr 5 x 25 BrEv5
4 x 25 Dr 3 x 25 NBr2ndH
2 x 25 Dr 1 x 25 NBr1stH = 1950 yards/ 42350 yards= 20+ nautical fun miles
12 x25 Dr 11 x 25 NBr1stH
10 x 25 Dr 9 x 25 NBr2ndH
8 x 25 Dr 7 x 25 BrEv5
6 x 25 Dr 5 x 25 BrEv5
4 x 25 Dr 3 x 25 NBr2ndH
2 x 25 Dr 1 x 25 NBr1stH = 1950 yards/ 42350 yards= 20+ nautical fun miles
Between my Channel swimming, spending TIME in Dover England,
Softball games and Sorority functions w/ OPL@AIC, I have to say I was prepared
for the final leg of the 12 days, a Beer Mile with Running friends
(next year I’m inviting my Channel friends. I can’t remember the last time I Ran
a mile, yes: well, I really trotted, a mile.
The Celebration Beer went down pretty easy, I picked something I like, higher
alcohol content but my sister Teresa was my designated drivers; always come
prepared. It wasn’t as bad I thought I
it would be, but I do like beer and it got me out onto a track for A MILE, 13
minutes….something… on to the January jam J
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