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Maple Syrup with a Side of Chlorine

Workout 12/29/11: Last for 2011

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Solo at Rec (scy)

200 FR/200 Back
500 IM
- 125 of each stroke
- Swim/Kick/right arm/left arm/Swim

Main Set:
- 2 x 200 FR Pull w/ Buoy on 2:40
- :30 sec q-break
- 4 x 100 Kick on 1:45 (FR w/ board, BK w/o, SDK, mix)
- :30 sec q-break
- 1 x 400 FR Pull with Buoy on 5:00
- 1 x 400 IM on 6:00

6 x 50 on :50
- 25 drill/25 DPS

200 easy w/d

(3000 yd/50 min)

I have decided this will be my last workout for the year, as I will work through the weekend (yep, retail pharmacy gets to work New Year's Day now) and the pool is closed on the weekend. IF I was super motivated I could get in before work tomorrow, but I'm not. That's ok with me.

I had 400's on the brain today. I pulled 2:24, 2:23 on the 200's, made all the kicks with 5-10 sr, pulled the 400 on 4:56, and then did my first ever 400 IM. I kept track of my times as I changed strokes: 1:15, 2:40, 4:30, 5:43. Obviously my breaststroke is very slow, so I will start to improve that by checking out the forums here and also asking the AG team in town for some help. (I can swim that in February at the Valentine's meet.)

I completed my GTD entry and come up with: My Go The Distance 2011 Progress
235.24 miles swum (=414,026 yards, =378,585 meters). Last year I swam 137 miles, so added almost 100 this year. I will have a goal of 250 miles for 2012. I pray for everyone to have a safe and enjoyable New Year, and look forward to some more fun adventures in the water!

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Tags: 400 im
Swim Workouts


  1. mcnair's Avatar
    Awesome year... especially judging by best times on the side bar. I'd love to do a 10K open water in 2012; I don't know about breaking 3 hours, though.
  2. rxleakem's Avatar
    Thanks, Alex. I was nervous about the 10k too, but I'd recommend giving it a shot. I went out faster than I should have, and need to work on my feeding choices for this year. It looks like you are logging enough yards to do it well. Try some shorter swims to get used to swimming without the black line. Then find a buddy with a kayak and have fun with it.