Veteran's Day Workout

I had the day off yesterday, and I'm taking my kids to the Army game on Saturday, which means that my normal long swim day is off.  I therefore had to get my long swim yesterday, Veteran's Day, a rather conveniently timed day of rest.

If you're wondering, I'm training for the Swim Across the Sound, a 15.5-mile open water swim that supports a cancer charity sponsored by St. Vincent's Hospital here in Connecticut.  Yesterday's workout was...

Warm Up
200 SKIPS*

Main Set
1 x 500 @ 7:30
2 x 400 @ 6:00
3 x 300 @ 4:30
4 x 200 @ 3:00
5 x 100 @ 1:30
 -- That's all base 1:30/100, if you're wondering.

500 kick
 -- 5 x 75 dolphin kick / 25 breatstroke kick

100 easy

Tempo Set
15 x 100 @ 1:25 (holding 1:20 or less; 85%)

100 easy

10 x 50 @ :55
 -- Fly (tempo) / Free (easy) / Fly (tempo) / Free (easy)
 -- 6 x 50 breathing every 5th

Warm Down
200 easy

Total: 7400 yards (4.3 miles)

* 200 SKIPS: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim