Happy Holidays! (and a long swim)

We are taking a break from our daily tips for Christmas, but we will be back at it come January 1st. Have a great time visiting with family and squeezing in as much training as you can manage!

If you have some time off, and a good couple of hours to spend swimming, it can be a great time of year to challenge yourself with a big session in the pool.  Often the lanes are quiet, but be sure to double check the holiday schedule so you don’t show up to the “free entry with food bank donation, play time- family swim” by accident! Here is a big swim that I did today as my last hurrah before we take off. Have fun with those kick sets…

Warm Up                        1900/35 min
300 warm
2 x
4 x 50 k down, build back
4 x 100 25 catchup, 25 7/8’s, 25 3/4, 25 build
4 x 50 #1 ½ fast – ½ slow, #2 ½ slow- ½ fast
#3 long and lovely, #4 build to 95%

Main set – aerobic and muscular endurance
4800m/1h 30 min
2 x
3 x 200k descend (70/80/90) :20 ri
2 x 300s @ 4:30 try to hold 4:15 (1:25’s)
3 x 200p @ 3:00 w/paddles & buoy hold 2:50
2 x 300k neg split each :20 ri
Take 60 sec b/w round 1 and 2

Easy 100/3 min

Speed work – form thru fatigue
400m/9 min
8 x 50 @ 1:10 – 25 100% – 25 easy

Warm Down 300/8 min

Total Distance – 7500 meters
Total Time ~ 2h 20 min