Run in Mud Obstacle Race Training-6/28/13

Here is my swim schedule for this week. My pool is between 15 and 25 yards. If your pool is larger or smaller, adjust accordingly. As always, adjust to  your individual level. This swim should be conducted in 20-25 minutes. 

Swim laps in a 15-20 yard pool (1 lap is down and back)
3 laps freestyle
3 laps breaststroke
2 laps freestyle
2 laps breaststroke

1 lap freestyle
1 lap breaststroke
1/2 lap freestyle
1/2 lap breaststroke
1 lap freestyle kick only
1 lap breaststroke kick only
1 lap backstroke kick only
1/2 lap freestyle
1/2 lap breaststroke

Go rollerskating and skate for an hour.

See more at www.cafepress.com/redbikepublishing

Run in Mud Obstacle Race Training-6/20/13

Our hotel is right at the Rockaway, NJ mall. There is a 1.5 mile loop around the mall just at the hotel entrance. Today, we'll do the swim first and then the run. This makes A LOT of difference and the run more challenging.

Warm up:
Walk down 5 flights of stairs
Stretch

Main set:
Swim laps for 20 minutes. 
I swam 5 laps free style
5 laps breast stroke
4 laps free style
4 laps breast stroke
3 laps free style
3 laps breast stroke
2 laps free style
2 laps breast stroke
1 lap free style
1 lap breast stroke
1/2 lap free style
1/2 lap breast stroke
Walk up 5 flights of stairs
Walk down 5 flights of stairs
Run 3 miles.

Cool down:
Stretch