Swimming: 5300 yards & I adapted it for the track

Long workout today as we enter the final training period before the Swim Across the Sound.  We raised a lot of money this week, but we could still use your support to finish strong.

Today's workout was a monster, and just because I'm feeling generous, I'm going to adapt it to the track for my running friends.  Working this hard makes me a little emotional at times, so I feel like I need to share that pain.

If anyone actually tries this adaptation out on a track, please let me know how it went.  I think you could use it as a key workout during half-marathon training, but I'm hardly an expert.


Warm Up
8 x 100 @ 1:30 easy
200 kick - fly, breast, free, fly by 50s
6 x 50 @ :45 breathing every 3rd

Main Set
1000 timer (I went 12:42)
3:00 rest
5 x 200 tempo @ 2:55,
 -- Hold the same pace per 200 as you did on the 1000 timer (i.e. sub-2:35)

500 kick - fly, breast, free, fly by 50s
100 easy

10 x 100 pull @ 1:30
 -- long strokes, strong aerobic pace

400 easy warm down

Total: 5300

Notes: That 1000 timer was not too bad, but then I popped hard on the last 200 tempo trying to hold that pace through the second half.  After that, I just tried hold my shit together.

Also: 400 is a long warm down, but it put me at almost exactly three miles of swimming.  I legged it out just to hit that yardstick.

Did I mention that I did this with a little hangover?  Turns out last night's porters had a higher than expected ABV, and anyway, on a night when we were drinking to President Grant's new statue, it'd be a crime to drink just two.

* * *

Track Adaptation

Warm Up
200 miles easy
25 push-ups
25 sit-ups
6 x 30-second jumps, holding your breath

Main Set
2 mile timer, 90% effort
3:00 rest
4 x 880 @ ~:30 rest
 -- Hold the same pace per half-mile that you did on the 2-mile timer

5 x (25 push-ups & 25 sit-ups)
Long stretch; shake it out.

8 x 440 @ ~:30 rest
 -- strong aerobic pace; focus on keeping an efficient stride

1 mile easy warm down