12345 Workout and the 123s of Nutrition

Catalina is about 3 weeks away, so I am still doing over-distance workouts.  This one included a cool down that made the total distance 12345 yards.

10 x 100 on 1:30 warmup

200, 150, 100, 50  }    3x desc. 1:30 to 1:20
5 x 100                 }     

12 x 75 kick on 1:20

5 x 300 Pull on 4:00

4 x 500  on 8:00 neg split, rest :10 at 250

30 x 100 on (6 on 1:35, 1:30, 1:25, 1:30, 1:35)

6 x 100 easy on 1:40

345 cool down

12,345 scy  Total


When asked about his feedings during the Tampa Bay Marathon Swim, Mark Smitherman said, "I believe that Carbo-Pro and Maxim are the same. The liquid we used was about 8 oz Gatorade plus 12 oz water. In that 20 oz, add 2 scoops of Carbo-Pro and drink 10 oz every 30 min. I also did 1 power gel every hour. I alternated no caffeine/ with caffeine. All of these calories are from carbs. (to get a little more complicated, I did use an amino acid mix about every 2 hours, but I don’t know if that is voodoo or not). 

Anyway, using the above liquid mix + I power gel per hr. would give you 360 cal. Per hour…all from carbs. I think that it is unlikely your body can absorb any more calories than this. My only “beef” with this regimen is that it is fairly high in sodium. 3100 mg sodium for a 10 hr swim. (but, remember, a very low sodium diet for a cardiac patient is 2000mg or less, so the ave American is probably getting 4000mg or more of sodium daily). Note that the carbo-pro has no sodium, so all the sodium comes from Gatorade and power gels. Other gels may have less sodium."