Adolph Kiefer - Olympian For Life
My Official RobAquatics Splish Swim Suit

5,000 Yard Swim N' The Sun

Warmed up the usual 400 swim, 300 pull, 200 kick and 100 swim.  Then went into the main set:

6x50's free swim on 60

4x100 free swim on 1:30

3x200's on 2:40

4x100's in 1:20

6x50's free on 40

I took some extra rest after the 1st rould of 4x100's and after the 3x200's.  The set was 2,000 yards.

then I did a series of kick sets.  I broke up what was going to be 10x100's kick just cuz' kicking is boring.

5x100's kick on 2:05.  I put a 5 in the interval so it was easier to count how many 100's I had done.  Decided to do that when I was going to do all 10.

8x25's kick on 30 2 of each stoke IM order.

1x100 fly kick

1x100 free kick.

So 1,000 kick.   I did this relaxed at the end enjoying the sun.  I did work the 5x100's as I was trying to keep pace with someone swimming in the next lane.

50 easy to get my arms back.

3x300's pull on 4 minutes. 

50 easy.

The workout was 5,000 yards.  I was toying with the idea of staying but I needed food!


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