"12 Days of Christmas" swim

TUESDAY, DECEMBER 23, 2008

This morning in masters our coach/fellow swimmer Steve (he swam at Notre Dame - too fast for the rest of us!), had us swim the following "12 Days of Christmas" workout (as best I remember it!), totaling 2,550 yards. After a 600 warm-up (200 swim, 200 kick, 200 pull), we swam:

3 x 100 on 1:40 = 12 lengths

275 swim = 11 lengths

5 x 50 pull = 10 lengths

3 x 75 free = 9 lengths

2 x 100 IM on 2:00 = 8 lengths

175 kick = 7 lengths

2 x 75 fins = 6 lengths

125 free = 5 lengths

2 x 50 free on 1:40 = 4 lengths

1 x 75 free at 90% effort, 30 seconds rest = 3 lengths

1 x 50 free at 95% effort, 30 seconds rest = 2 lengths

1 x 25 free all out = 1 length

Our slow lane swam what amounted to the "9 Days of Christmas," since we have to cut the yardage by about 25% to maintain the interval with the faster lanes. I usually start the warm-up early and make it 1,000 or so or stay later and add on to keep my distance up.

Merry Swimming Christmas to all!