A Longer Workout

I enjoyed swimming in Lake Tahoe recently on a relay team.  What an awesome backdrop for an open water swim!

A Longer Workout

We did this longer workout last Saturday, gearing up for Catalina.  I trained with Dr. Mark Smitherman, who is ramping up for a 12 miler he's doing this September in South Carolina.


1 x 300 on 4:30            )
2 x 150 on 2:15, -5      )   x 6,  shorten by -5 each time
3 x 100 on 1:35, -5      )


3 x 400 k on 4:30
3 x 400 p on 4:00

50 on 1:00      )
100 on 1:30    )
150 on 2:15    )    x 5

300 on 4:30    )

10 x 75 on 1:20

450 cool down

12,000 scy