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  1. Four 200s and a 50

    by , April 27th, 2015 at 11:08 AM (One Stroke at a Time)
    I swam at Nationals over the weekend. I had never been to the pool before and thought it was great--Plenty of warm-up/wardown lanes, a cool place to sit inside, Olympians to watch and lots of fun. I stayed with my friend Susan who swam awesome. She owns the Texas Swim Shop (for 27 years). She knows everyone so it is always fun to hang out with her.

    Sometimes I sit down after a trip and think I can't believe I made it through last week and today is definitely one of those days. It started on April 17th-- I swam at lunch and then headed to the airport for a one day conference in Florida. I flew back on Saturday night then woke up early on Sunday morning to drive my oldest to Texas A and M for a club meet. Monday I worked and then had a CT scan in the evening (short swim in the morning). Tuesday short swim in the morning, a doctors appointment and then started chemo. Wednesday I worked (with my chemo running) and Thursday I finished chemo (short swim in the evening). Friday, I worked for few hours in the morning, swam a little at lunch and then headed to San Antonio. I hope to make it to the pool before our team's mixed free relay but arrived about 15 minutes late. A bunch of us went to dinner from the pool so I was glad that I went to pool instead of directly to the hotel. Then Friday night happened. It's a funny thing about chemo, I usually have a bad day every cycle but it's completely unpredicatable as to when. I woke up about 1 am and felt very sick. I spent about 90 minutes in the bathroom searching for the cool place on the tiles with my cheek (admit it, we've all been there). I decided I would try to go back to bed and then just drive home in the morning. Well, a huge storm blew through, we lost power and overslept. When I woke up, I felt better. We went to the Egg and I for breakfast since there was no breakfast at the hotel and then headed to the pool.

    On Saturday, I swam the 200 back for only the second time ever as a master's swimmer. I placed 8th and swam a master's best. I then discovered that the 200 fly is no joke when you haven't been swimming very much. I felt great at the 100 and thought I went out to slow but at the 175 I definitely thought I had actually gone out too fast. I managed to get 6th and swam 0.01 faster than last year (out 3 secs faster than last year) so I'll take it.

    We went to dinner at a place called "The Cove" which was a burger joint attached to a laundromat. It was really fun and I got a chance to talk to some of the people who swim in the faster lanes than me at practice or swim in the mornings.

    Sunday, I started with a mixed medley relay that was 3 breaststrokers and a freestyler. We were fourth. I swam fly. I swam after David Guthrie and was standing on the blocks just amazed at how fast, strong and smooth his stroke is (My start probably suffered a bit from my gawking).

    I don't sprint a lot so my arms were really sore within about an hour of the relay. Next up I swam the 200 breast. I was 9th and felt like I was nearing the end-- and for the 4th 200 it was the IM. I was 7th. I raced well and held someone off on the free.

    Then we had a nice surprise. Our team was 5th (2 points out of fourth). So Susan and I collected our banner and then I headed home. Today, I rest (after work of course!)

    Updated April 27th, 2015 at 11:20 AM by MaryR

    Categories
    Uncategorized
  2. Much better distance swim today

    by , April 27th, 2015 at 07:28 AM (Mixing it up this year)
    Did my 1 hour swim. I was late so warm down was short. Felt strong and did much better than my previous 2 mondays. 3925 yards averaging 1:31 per 100.

    Total 4100 yards with the warm down.
    Categories
    Swim Workouts
  3. Fri-Sun, April 24-26

    by , April 26th, 2015 at 07:21 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ LA Fitness

    Huge relief! Mr. Fort's tests this week were negative for cancer. Now he just has to see a hematologist about his abnormal white blood cell count. Apparently, marathon training can drastically change your blood work.

    I just went to LA Fitness for an aerobic swim later.

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    15 x 100 flutter kick w/fins @ 1:30
    -- held 1:05-8, got faster as I went
    -- didn't do dolphin kick bc that was bothering my lower back
    100 EZ
    10 x 50 @ 1:00
    odds = stroke
    evens = kick
    100 EZ

    Total: 3450


    ~~~~~~~~~~~~~~~~~~~~~~~


    Sunday Drylands:

    -- I wanted to get to the gym on Sat, but was stuck at the house as Lil Fort (who's now taller than me, so the Lil descriptor may be way off) had friends over most of the afternoon and night. I did some landscaping today, which is a workout in and of itself. But I'm being very careful this year, as I suspect all the landscaping I did last year contributed to or caused the RC tear.

    rehab ex
    supine flutter kicks on bosu, 3 x 100
    planks
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 3 x 215
    rear delt flys, 65 x 4 x 12
    leg press, 180 x 4 x 15
    cable rotations, 25 x 2 x 15 each side
    hip abductors, 110 x 4 x 8
    overhead squats, 45 x 2 x 8
    yoga ball pull ins, 3 x 10
    kneeling ab crunches, 120 x 2 x 25



    ~~~~~~~~~~~~~~~~~~~~~

    I'm a little sad I missed out on all the fun at nationals, but it was for a good cause. I tried to watch as much of the livestream as I could and caught many of my friends' and teammates' races. Congratulations on all the fast racing!!!

    Unfortunately, as I sit here I appear to be suffering another allergic reaction. I have hives on my arms, legs, back and belly. I had thought that maybe I had a red dye allergy last time. But today I haven't eaten anything at all unusual. My seasonal allergies have really whomped me. Maybe it could be related to that? This is really damn annoying. I am really hoping that I don't have to head off to the ER again for more shots ...

    Updated April 26th, 2015 at 07:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. USMS Spring Nationals - Day 2

    by , April 25th, 2015 at 11:27 PM (After a long rest)
    I had a good night of sleep despite storms that came through last night, however when I woke up to my iPhone alarm I quickly realized the whole hotel was in complete darkness. I also found out that shaving with the light from my iPhone in the sink with cold water is not my best sport!

    One of my team mates drove me to chick fil a to grab some food and then we headed to the pool. I was a little sore this morning but felt good after a slightly longer than normal meet warm up(1500). I waited around about 30 minutes due to the delay in starting the meet and then put on my meet suit. I then got back in and swam about 400 with a couple of 50s at 500 pace before I went over to the pool for the 500. I felt nice and relaxed. Like yesterday's 200 we had a false start which added to the anticipation. I had a good start and felt good on the first 50 but as the field started to pickup pace I soon realized I was struggling to hit my groove. I tried relaxing and focusing on long strokes and at half way I was a long way back but seemed to hit a groove and at 300 was able to pick up the pace. I came back strong on the last 200 and finished 5th at 4:56 which was definitely not the time I was hoping for and honestly thought I would be racing against pwb and sunruh. Alas it was not meant to be. I negative split the race and seemed to hit my groove over the last 200 but like yesterday's 200 I just did not feel my normal self.

    Unlike previous meets i am just glad to be hear and I did not beat myself up and put it behind me. I had a nice break between the 500 and 200 back and did a nice long loose easy swim. I somehow felt like a different guy after the 500 and felt good and confident going up for my 200 back. The start time for the 200 back was about noon and the sun was right overhead. On the start I finally did not go deep but also did not go as far underwater. As I came up I was blinded by the sun and decided to move over to one side of the lane so I could at least use the lane line as a sighting guide. Off the first turn I was glad I did move close to the lane because the second length the sun seemed even worse. I swam close enough to the lane line the whole way so could feel it but not so close that I hit it or anything. My splits were great going 28 high, 30.x, 30.x, 30.x and ending up with 2:00.13 which is a masters best for me and I took second behind Michael Ross who just ate up everyone with his monster underwaters on the first 100.

    Last up for me today was the men's 200 free relay. I had a gap between the back and the relay which allowed me to grab some food and watch my team mates who all did awesome. We had a lot of swimmers in every event and I got some great photos for our team website. As the relays approached I did yet another warmup and felt pretty good. As our team assembled I went to put on my goggles and noticed that the clip on the back of the speedo vanquishers had snapped and had to do a quick knot to avoid any mishap. Luckily it was the clip and not the side which would have meant completely broken goggles with no time to get a replacement pair since my stuff was over in the indoor pool. It was crowded behind the blocks which made staying relaxed and loose difficult but we managed it. I was on lead off since the other guys had either swum the individual 50(Scott Heber and Mark Cox) or had led off a mixed relay yesterday(Scott Carpenter). Off the start my hands came apart but I quickly pulled them back together and did not loose too much. I no breathed the first 25 turned and double dolphin kicked and broke out well, however my right hand hit a wave and my first stroke was very short and deep. I still felt good and ended up coming in at 22.36 which is another masters best. I am pretty sure with a few minor changes I can go under 22 from a flat start 50 but I will leave that for another day. Scott a Carpenter was 2nd and went 22.4, Mark Cox 3rd with a very fast 21.9 and Scott Heber closed with an incredible 21.4. We had good take overs but Scott Heber's start in particular was unbelievably quick. We missed the National record by .4. Between Scott Carpenter almost missing the wall on his turn and my couple of mistakes I really think we could have been under the record. We won by some distance against a very fast Rice team. This was SO MUCH FUN! In fact all four of us were not even back to the indoor pool before we started talking about other meets to go for the record again.

    Tomorrow I get to sleep in and I close the meet with a mixed medley relay, the 100 free and the 50 back. Should be more fun tomorrow.
  5. USMS Spring Nationals - Day1

    by , April 24th, 2015 at 10:22 PM (After a long rest)
    I came down on Wednesday night with one of my team mates who was swimming the 1000. I did a meet warmup with my buddy in the competition pool which as others have commented is awesome. I then counted for my friend who swam great and placed 8th; this was his first ever masters medal so it was an awesome achievement for him.

    Today(second day of nationals) was my first day of competition and I had the 200 free, 100 back and the men's 45+ medley relay. We had quite a team turn out today with swimmers in every event. I met up with Water Rat, and pwb and sunruh. It's always great catching up with everyone. First up was the 200 free. I ended up 2nd which was great, but I had hoped to win. I was in the race until the final 50 and my splits were good but just did not have another gear like I have had in the recent past. My time of 1:48.2 was ok but I have swum faster and know I could have swum faster. I am not making any excuses and on the day Mr Unruh won fair and square. Next up I had the 100 back and ironically I was so focused on the 200 free and then watching team mates that I realized as I stood behind the block that I had not done any back starts or turns. I was very deep off the start and came up and took my first stroke still submerged. I have done this before and I need to work on not going so deep. That said I worked hard on my under waters off the turns and came away with the win going 55.62. When I finished I looked up and thought I saw 56 but once my goggles cleared I saw my time and was very happy. I know my physical fitness is good but was shocked at my splits going out in 27 and back in 28. I know my fitness is good but was thrilled with the consistent splits. Last up was the medley relay with me leading off back, Scott Heber(breast), Scott Carpenter(fly) and Mark Cox(free). I again went deep on the start and again came to almost a complete stop as I broke the surface. Despite this I worked it hard and ended up with a 26.2. Scott, Scott and Mark swam awesome and we won the 45+ age group. Like Worlds I really enjoyed the relays and had a lot of fun with the guys.

    Tomorrow I have the 500 free, 200 back and the free relay. Tomorrow is another day and again I will take everything in my stride.
    Categories
    Swim Workouts
  6. 4|24|15 LCM

    500 warmup of drills
    about 300 of video corrective stuff for breakout bad habits
    2 x 50 fr on 1:00, fins 0:30 each
    8 x 50 fr on 1:00, fins, fast UW and 4 strokes, the rest ez
    20 tripod DFS starts
    500 drill, fins
    10 x 25.6 fr on 1:00, hypoxic
    20 x 12.8 SDK on sides
    100 flutter kick
    Categories
    Uncategorized
  7. Workout 04/24/15: noon

    by , April 24th, 2015 at 02:22 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning to stretch out a bit ...

    200 free/200 back/200 IM drill
    4 x 50 kick into 50 drill
    4 x 25 burst and cruise into 25 ez
    25 sprint into 175 loosen
    (Solo/Rec/1400 yds/30 min)
    --------------------------------

    Our meet is up to 26 entries as of this afternoon, and I anticipate a handful of same-day folks to get over the 30 mark. Workers from the Marauders are in place and the facility is all set to open early so that we can be ready for warmups right at 9am. If you are in southern Vermont and want to compete, stop on by!
    Categories
    Swim Workouts
  8. This was a really tough one today

    by , April 24th, 2015 at 07:28 AM (Mixing it up this year)
    We swam the entire workout on a 1:40 per 100 interval, which for me is challenging. Especially for warmup. The entire workout was with paddles and bouy, my favorite toys!

    8x100@1:40 free
    8x50@:50 free
    8x25@:25 free
    1 min rest

    100@1:40 free
    150@2:30 free
    200@3:20 free
    50 free drill
    1 min rest

    100@1:40 free
    150@2:30 free
    200@3:20 free
    50 free drill
    1 min rest

    200@3:20 free
    150@2:30 free
    100@1:40 free
    50 free drill
    1 min rest

    200@3:20 free
    150@2:30 free
    100@1:40 free
    50 free drill

    100 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  9. Nationals

    by , April 23rd, 2015 at 10:42 AM (One Stroke at a Time)
    I haven't blogged in a long time but got a little motivation today to do so. I had a rough winter and early spring so wasn't that encouraged to share. The winter was hard on my hands and feet due to the ongoing hand foot syndrome that I was getting from the Xeloda. I was extremely sensitve to cold and since we swim outside it was tough. I have access to an indoor pool but was not motivated to swim by myself when I was not feeling well. As a results I only swam ten times between February 1st and March 22nd (I still keep my Flog up) and most of these were partial. At that time my medicines were changed around to help my hands and feet and also because there had been some increase in the disease (which a CT last Monday shows is on the decline again with this change). This has helped but involves a 50 hour infusion every other week (so no water access during that time-- not even to shower). I did manage to swim at Zones on Easter week-end after about a week of solid swimming (I did 4 full work-outs and 3 lighter ones). I decided to go outside of my comfort "zone" and swam all 50s and 100s with the exception of the 400 IM. My 400 IM was actually a little more than a second faster than last year at zones. I figure I have a lttile less cancer in my body this year than last year but a little more chemo agents so it must have somehow balanced out. After that, I was able to swim for about 2.5 more weeks. Nationals is close so am taking the plunge. For the record, I am swimming just Saturday and Sunday doing the 3 stroke 200s and the 200 IM along with a relay. It's been a long time since I did a backstroke start but I watched the recent Swimswam video of one a few times and will give it a go. I'm not sure how it will go but it will go. Well, I am about to go get "unhooked" so will try to get in a short swim today and tomorrow mid-day before heading out.
    Good luck to everyone swimming.
    Categories
    Uncategorized
  10. I thought this as supposed to be an easy day

    by , April 23rd, 2015 at 07:31 AM (Mixing it up this year)
    With tomorrow being long course with the fast crew I was trying to make this an easy practice. Oh well..

    500 free
    500 free kick w/zoomers moderate
    10x100@1:45 free w/paddles & bouy went 1:29, 1:29, 1:27, 1:26, 1:26, 1:24, 1:23, 1:21, 1:21, 1:22
    500 free kick w/zoomers moderate
    300 free w/snorkle maintain 6 beat kick
    200 free EASY

    Total 3000 yards
    Categories
    Swim Workouts
  11. Wed., April 22

    by , April 22nd, 2015 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    10 x 25 shooters w/MF
    100 EZ

    Main Sets:

    10 x 25 burst SDK + cruise
    100 EZ

    2 x (25 AFAP + 75 EZ)
    50 EZ
    -- didn't feel like doing any more AFAP work

    5 rounds w/fins
    1 x 50 fly-back @ 100 pace (26s, 27 on last round) @ 1:00
    1 x 50 breast-free @ 100 pace (29s) @ 1:00
    4 x 25 flutter kick @ 100 pace @ :30
    1 x 100 EZ @ 3:00

    5 x 50 smooth free w/paddles @ 1:00
    100 EZ

    Total: 3400


    ~~~~~~~~~~~~~~~~~~~~

    My burst SDKs felt a bit discombobulated today. But I realized I hadn't done them in 10 days. The main set looks easy, but wasn't with 1000 yards of race pace work. I am not jealous of everyone resting for nationals. Resting is not for sissies and apparently is difficult for masters swimmers.

    Updated April 23rd, 2015 at 10:42 AM by The Fortress

    Categories
    Swim Workouts
  12. Tuesday, April 21

    by , April 22nd, 2015 at 10:37 AM (The FAF AFAP Digest)

    Drylands


    rehab ex
    straight arm dips, 75 x 3 x 25
    streamline crunches, 2 x 50
    planks, 4 x :30 hold
    glute isolator, 50 x 4 x 5 each leg
    cable rotations, 20 x 3 x 15 each side
    hip adductor, 90 x 43 x 12
    multi hip machine, 60 x 4 x 8 each leg
    rear delt flys, 75 x 4 x 12
    wide grip lat pull downs, 75 x 3 x 8
    leg extensions, 120 x 4 x 8


    Swim/SCY/Solo @ LA Fitness

    800 various
    10 x (25 AFAP + 75 EZ @ 2:00-2:30)
    200 EZ


    ~~~~~~~~~~~~~~~~~~~~~~

    I felt a glimmer of my normal self yesterday. I finally had a little more energy. Didn't sleep that well last night though. Exercise seems to have nothing to do with how well I sleep, contrary to what I've heard others say.
  13. Week 134 - Wednesday

    by , April 22nd, 2015 at 09:15 AM (After a long rest)
    I slept ok last night but woke with a slight stitch. I guess I must have been swimming in my sleep again

    Today we did a meet warmup, some 25s from the block and some relay starts. We also got given our swag from speedo for nationals; polo shirt and shorts. It always amazes me how some people will always complain no matter what. I don't get how anyone can ever complain when you are given something. I get it if your paying, but when it's a gift in my opinion you should always be greatful. Our club team RACE is a USAS Silver team(trying hard to be gold) and has a sweet deal with Speedo that we fall under. Thank you Speedo.

    I felt good on the smooth swimming today but when I picked it up I felt fine but not the easy speed I was hoping for.

    400 free with snorkel
    6x50 catchup on 1min
    3x50 on :40
    4x25 from a dive
    4x25 relay starts
    4xback starts
    100 easy

    I shave down today which always makes me feel good. I am a little nervous ahead of nationals which is a good sign too. I am really looking forward to getting my first race under my belt. In college my favorite event was the 500 and I still really like it however I have grown to enjoy the 200 free during my masters journey.

    karl_s did an awesome analysis of my events for me back in week 102 of my blog:

    http://forums.usms.org/entry.php?34047-Week-102-Monday

    See his last comment. His analysis based on my usms and usas swims implied my 200 was actually one of my weaker events. I felt at the time that I had a lot more I could drop on the 200 and have worked on it since then and I am really looking forward to the 200 free on Friday. I am off work today and plan on using Karl's method to update my times relative to my new age group. I thought this would be a fun and perhaps energizing examination of my current times. Despite my run in with shingles I am very hopeful I will be able to drop some good times this week.

    Our coach, Tom, is finishing up relays and it's likely I will be swimming 4 relays this weekend, so 10 total races, which probably means I am going to be tired.

    ----------------------------

    That was much easier than I thought. I used excel and did a paste into the blog so formatting seems like black magic, but it sort of came over just fine. I could not figure out in excel how to tell a time cell to format to 100th of a second so all times are rounded to the nearest tenth.
    45-49
    Record
    Current Masters Time 45-49 Rating
    Free
    LCM
    50 00:24.3 00:25.1 96.77%
    100 00:53.9 00:56.5 95.42%
    200 01:57.9 02:04.6 94.58%
    400 04:09.2 04:28.1 92.96%
    800 08:52.0 09:15.4 95.79%
    SCY
    50 00:21.1 00:22.5 93.52%
    100 00:46.5 00:49.0 94.80%
    200 01:41.7 01:46.9 95.13%
    500 04:39.1 04:55.2 94.55%
    1000 09:43.9 10:17.4 94.58%
    1650 16:08.1 17:29.9 92.20%

    Updated April 22nd, 2015 at 09:52 AM by StewartACarroll

    Categories
    Swim Workouts
  14. Workout 04/21/15: evening

    by , April 21st, 2015 at 09:56 PM (Maple Syrup with a Side of Chlorine)
    The trip to Howe Caverns was fun last week. I worked through the weekend and yesterday celebrated my 19th wedding anniversary with my wife, including a bite out for supper at the Man Of Kent Tavern just over the border in NY (our frist trip there) and a nice dip in the hot tub. A great day

    After a drug task force meeting this morning I made it to Chapel at the college and then did a few errands. The college is building a new garage at the library and needed some help in breaking down the forms of the concrete footing that was poured over the weekend. The head of maintence of my son's school used to work for a local concrete company and they donated use of the supplies as long as everything was returned by tomorrow morning (so the only cost was for the concrete iteself), so I joined the guys from the school in the busy task of removing the forms then cleaning them off. Much more energy than I wanted to spend today, but it was good to get the job done.

    Made it to masters practice tonight for another taper workout ...

    200 swim/100 kick/200 pull
    4 x 50 burst and cruise
    100 choice

    2 x
    - 75 DPS, :05sr, 25 sprint
    - 25 EZ, :05sr, 25 build, :05sr, 50 DPS
    - 25 Fast, :05sr, 75 DPS
    (All on 2:30)

    2 x 25 Sprint on :45

    150 loosen and out
    (Masters/Rec/1600 yds/60 min)
    ---------------------------------------------------

    So our meet is up to 19 entries and I anticipate antoher 6-10 before the first splash this Saturday. We had to work a little to find a second official but are all set now. I have to pick up some gifts to give away on Friday, then hang on until the end of the meet! Iam not yet sure what I will swim, but I usually just fill in to be sure that no one swims alone.

    A hearty "Swim Fast" to all of you traveling to Nationals this weekend. I'm looking forward to see results and hear about the experiences!
    Categories
    Swim Workouts
  15. Week 134 - Tuesday

    by , April 21st, 2015 at 04:44 PM (After a long rest)
    I went and watched my daughter practice yesterday and 2hrs on a bleacher was no fun. She swam awesome. One of the main sets was 10x300s and she started 3rd in her lane and by the end of the second 300 she was leading. She got faster and faster throughout the set. Cant wait to see her swim a 1500 this summer. If she swims her 800 and 1500 like she attacked the set yesterday she is going to be a monster. Her coach may have to give her some 300s before a long event just to get her going.

    I had a decent nights sleep but woke a little achy today.

    4x100 free on 1:30
    6x50 catchup on 1min
    8x50 kick on 1:15
    8x25 with Fins on :40 open,close,easy, fast
    200 easy back/free by 50

    Felt pretty achy throughout the swim today. Just kind of blah. Not bad but not great either. I am off for a short massage and then a nap and fingers crossed I will start to feel more energized tomorrow.
    Categories
    Swim Workouts
  16. 4|20|15 LCM and 4|21|15 LCM

    4|20 LCM

    700 warmup of drills, back, and breast
    • half with fins

    10 x 12.2m sprint free / 12.2m easy free on 1:00

    10 x 12.8 glides
    • cross current made me short of wall many of the times

    22 x one leg dive from side starts (tripod starts) on 0:25
    • alternated between legs
    • might be an effictive drill for start power

    30 seconds vertical kick

    4|21 LCM

    8 x 50 free with fins and snorkel on 1:00

    • 33 - 35's

    6 x 50 kick on 2:00

    • flutter / breast / dolphin order


    DRYLANDS

    Run:

    1.6 miles 12:09 (76 F)

    Weights:

    Leg press machine 5 x 10 (90, 180, 270, 360, 450)
    Straight leg DL on machine 2 x 10 (90, 140)


    Weighed 173.2 before run, and 15 min later after run I weighed 171.6. Then after lifting for 15 min I weighed 170.4.

    Updated April 21st, 2015 at 08:43 PM by __steve__

    Categories
    Uncategorized
  17. YUCK, YUCK, YUCK

    by , April 21st, 2015 at 07:30 AM (Mixing it up this year)
    I am in that not going to nationals yucky mode. I had a major project at work and am not allowed time off till it is over. I so don't want to be here.

    To find encouragement I'll just listen to beach music to remind me I am going to Hawaii for the Waikiki Rough Water Swim this year! There is hope after this project.

    500 free
    500 free kick w/zoomers
    5x200@3:30 free w/paddles & bouy moderate
    3x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 04/27/2015

    by , April 20th, 2015 at 03:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:10
    50's: 1-4--long and strong, 5-8--descend to fast

    1 X 400
    Choice-with fins

    3 X 100 kick 2:30
    1 X 100 easy swim

    4 X 50 1:30
    Choice. Descend 1-4--#4 @ 100%

    SCY
    6 X 25
    odd: build to race finish
    even: blocks--sprint 20

    4 X 50 @85/90% 1:15
    4 X 50 easy--perfect stroke-- 1:00
    Two rounds, choice.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 04/24/2015

    by , April 20th, 2015 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 250 4:30
    2 X 150 2:40
    2 X 100 1:40

    4 X 100 kick 2:30
    Build second 50

    6 X 100 2:30
    Choice--perfect technique swim

    $$$$ RACE PACE SET $$$$
    3 x 200 7:00
    Broken @ race pace.
    Broken :10 @ each 50

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 04/23/2015

    by , April 20th, 2015 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT--Two weeks out--
    LCM
    WARM UP:
    2 X 250 4:30
    5 X 100 1:40

    4 X 200 free 3:30
    Fins optional

    6 X 50 kick 1:20
    1 X 100 easy swim

    5 x 100 2:30
    Choice--swim @ 85/90%
    Take extra :30 after #3

    SCY
    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
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