2nd Week of 2008

Monday, January 7th
I did my normal Soka University swim. It was a fun swim with the usual crew: Bill, Emily, Heidi, and Roger. We were back doing yards. The workout was:
5 x 100 on 1:30
9 x 200 on 2:45
4 x 1 broken 100 IM and then a 100 IM

Overall 3,100 yards plus warm-down.

Tuesday, January 8th
Took the day off

Wednesday, January 9th
The Soka pool had a chlorine spike so I just did the track workout in the morning.
4 x 400m on 1:40 followed by stretch exercises
3 x 400m on 1:35 followed by stretch exercises
2 x 400m on 1:30 followed by stretch exercises
1 x 400m on 1:25
800m warmdown.

= 3 mile runs

In the evening I did the Northwood HS workout with Nova Masters
200 yard warmup
6 x 75 yard swim, 25 yard kick
1 x 800 yards at 60% (~10:00)
2 x 400 yards at 70% (~5:00 with 30 secs rest)
3 x 200 at 80% (~2:20 with 30 secs rest)
2 x 100 at 90% (~1:06 with 30 secs rest)
1 Fast 50 (~:27)
100 warmdown
=3,350 yards

Thursday, January 10th
I met up with Dave Galli at Corona Del Mar at 9:15. Changed out of my suit into my suit. The sun was shining and the air temperature was low sixties. We did a 45 minute swim in the ocean next to the Newport breakwater. The 55 degree water was hard to get into, but once we started, it felt great. We swam 1 1/2 to 2 miles.

Unfortunately, I lost my wedding band 300 yards out in about 25 feet of water. With visibility at 15 feet, it was gone. That is the second wedding band to be swallowed by Orange County beaches. I should learn. I guess both my sweetheart and I are going to be getting replacements this year. Go get 'em metal detector crews!

Friday, January 11th
Today was sprint and fins day. The chlorine was still pretty bad in the Soka University pool and I think it affected my memory....
200 yd warm-up
5 x 100, 75 swim 25 kick
4 x (1 x 200 with fins, 4 x 25 sprints)
4 x (3 X 150, 1st 150 moderate, 2nd 100 + 2 x 25 sprints, 3rd 100 + 1 50 sprint)
3 x (1 x 100, 4 x 25 sprint)
100 warm down
= 4400 yards