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Alex's swim journal

5000-yard workout

Rating: 3 votes, 5.00 average.
by , November 8th, 2012 at 05:02 PM (1883 Views)
I missed my workout yesterday... for a good cause (more on that below); so today I felt like I had to make up ground. I started off sluggish, but picked up a little steam. I finished the workout with 5000 total yards in just under 1:45.00, the longest workout I've done since this summer. Here's what I did:

WARM-UP:
300 (100 each fr/br/bk)
500 free on 9:00
100 br
100 bk

SET #1:
10 x 50 on 1:00 (mostly :43-:44)
10 x 100 on 2:00 (middle 4-6 at 1:25-1:27)

300 (br/bk/fr) + 2 minutes rest

SET #2:
5 x 200 on 4:00 (all in 3:07-3:09)
5 x 100 on 2:00 (1:31-1:36)

COOL-DOWN:
200 (br/bk)
500 easy free (counting strokes, stretching it out)

The two sets, 1500 each, add up to 3000 yards of really hard swimming for me. That's a confidence builder!

So, the reason I missed yesterday's workout was because of a super busy day ending with the happy occasion of Anthony's (he's my middle son) Cross Country team banquet and award ceremony. I'm happy to see the next generation of kids embrace the endurance sports, so this is always a neat event. And this year Anthony received the "Most Improved" award for the boys team.... He worked really hard for that and I am super proud of him!

Click image for larger version. 

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What a great smile (thanks to the orthodontist for that one!)... oh, and don't tell Anthony I put his picture up; I don't want to embarrass him unduly.

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Comments

  1. ekw's Avatar
    Congrats to Anthony! I think "Most Improved" is the best award.
  2. mcnair's Avatar
    Quote Originally Posted by ekw
    Congrats to Anthony! I think "Most Improved" is the best award.
    I agree, it's the one that you can control most with your own effort!