So I’m back in the pool again starting to get back into shape for my EC attempt in September. I had a short conversation with Gord’s about what he would like to see me swim this year in preparation for the EC and with that conversation it looks like I will be swimming from Black Rock beach to White Sands Beach in the GSL or the other direction depending on the wind. HE said that if I can complete that swim it would more than ready me for the EC because of the high salt levels. With swimming in the GSL I also get the waves, swells, and Current pretty close that I might see in the Channel. So it looks like sometime in May I will be swimming this course. It will be 20 miles in the GSL.
My workout from yesterday is below, I forgot how out of swimming shape I would be in and push thru the workout. My legs are on fire today from all the kick sets, but I'm really going to push myself for the next 9 ½ months to be the best I can be in the channel.
Objective: Focus on an efficient pull, avoid any kind of cross-over.
Warmup: 800- 400 free easy, 200 kick, 200 choice
400 free @ 75% - count your strokes per 25 and maintain that count through the whole set
250 - 10 x 25's kick on :30
350 free @ 75% - Maintain the same count per 25
250-5 x 50's kick on 1:10
300 free @ 80% - Maintain the same count per 25
200 - 8 x 25's kick on :30
250 free @ 80% - Maintain the same count per 25
200-4 x 50's kick on 1:10
200 free @ 85% - Maintain the same count per 25. If you're not, especially focus on a tight streamline off the wall, (Head down)!
150- 6 x 25's kick on :30
150 free @ 85% - Maintain the same count per 25. If you're not, especially focus on a tight streamline off the wall, (Head down)!
150-3 x 50's kick on 1:10
100 free@ 90%- You guessed it. Keep the same count.
100-4 x 25's kick on :30
50 ALL OUT- DON'T LOSE YOUR STROKE QUALITY!
100- 2 x 50's kick easy (recovery)
Drills: 600-8 x 75's- Scull/Drill/Swim by 25 :15 seconds rest
400-8 x 50's left arm only, right arm only by 25 :10 rest
Warm down: 300 Choice
5,300 yards total