The Hour Postal Swim

This morning I did the US Masters Swimming 1 Hour Postal Swim. My son, Sam, was my spotter and did a fantastic job. We got up at 5:30am and went down to the pool. Only 3 Novas decided to do the race. Sam recorded my time after every lap (50 yards) despite the cold and wet of the Soka pool side.

I tried to find a nice pace that I could maintain for 8-12 hours (my “Channel Pace”) I think I found it between 1:17 and 1:18 per hundred. After 1 hour I swam 4,650 yards (2.64 miles). As it is just an hour swim, I am very tempted to try it again with someone who wants to maintain a 1:15 pace or faster and see if I can knock out a 4,800-5,000 yard swim.

Got Sam home and warmed up before he had to get to school. Thanks Sam!

New Year Workouts

Monday 12/31/2007 (New Year’s Eve)
I honestly forgot the workout- about 3,500 yards at Soka University.


Tuesday 1/1/2008 (New Years Day)
Swam 3/4 mile at Laguna Main Beach with Novaquatics. Fun 55 degree water. The air temps were approaching 70 and the water visbility was 50 feet? It doesn’t get any better than that.

You can see the picts here:
Novaquatics Swim Picts – New Year’s Day Polar Bears

Wednesday 1/2/2008
Swim
I was a little late for practice but got in:
5 x 100m on 1:45
6 x 500m on 8:00
1 x 100 warm down
Total 3600 meters (abt 3950 yards)

Run
We followed the swimming workout with the “Pre-Race” Track Workout (alot of MultiSport OCs are doing OC Marathons this weekend) on the Soka track. It included:
3/4 mile warmup
Exercises: Stretches, lunges, 1/4 mile in drills
4 400m on 2:30 (marathon pace for me 1:45)
Exercises: 10 squats, 10 push-ups, 10 crunches
3 400m on 2:30 (1/2 marathon pace for me 1:40)
Exercises: 10 squats, 10 push-ups, 10 crunches
2 400m on 2:30 (10K pace for me 1:35)
Exercises: 10 squats, 10 push-ups, 10 crunches
1 400m (5K pace for me a failed attempt at 1:30)
400m warm down jog

Total miles (3.75 miles)

Thursday 1/3/2008
I did a Triple Crown, Part II makeup at the Wollett Aquatic Center in Irvine. This consisted of 75 1:20 intervals. (For more info on the triple crown program, click here.) I did 100 yards per interval for 73 of them. I missed the interval on 1 of the 73 and did 75 yards for 2 intervals near the end after some foot cramping. Total official yardage for the Triple Crown: 7425. Total Workout Yardage: 7550.