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Swim Workouts

  1. Wednesday, June 26, 2013 6:30-8:30pm

    by , June 27th, 2013 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Kick w/ long fins
    300 Free Pull
    (900/900)

    8 x 100 - 2 of each stroke @ 2:00/2:00/2:15/2:00
    Flys did 1:20s, Backs 1:35s, Breasts 1:45s, Frees 1:20s
    (800/1700)

    All w/ paddles and long fins (except the fly which I did fins only):
    2 Rounds of:
    100 Free Build @ 1:30
    2 x 50 Fly Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Back Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Breast Fast @ 1:30
    100 Free Build @ 1:30
    2 x 50 Free Fast @ 1:30

    --------
    200 EZ
    (1600/3500)

    16 x 50 Flutter Kick w/ board @ 1:15
    (800/4300)

    6 x 100 Free @ 1:20
    came in @ 1:18 on the first one dead tired and threw in the towel...did one more as an easy cool down.
    (200/4500)

    ---------------------------
    4500 LC Meters

    ========================================


    In other news:


    I'm most likely going to "retire" from competitive training and a majority of my meets as well after my swim in Sandpoint, Idaho on August 3rd. This is for quite a few things: money savings, family time, less overall stress. I'm not going to just go cold turkey away from the pool, but I'll be more of the occasional lap swimmer type who hops in once or twice a week for a bit to "do 100 lengths."
    The USA-S "season" is coming to a close here soon anyway, and August is kind of a throwaway month with the team anyway, so I'm going to save that money and boot myself from the team at the end of July. I'll still be swimming our home meet here in mid-July, and the one day of the Champs meet in the Tri-Cities. The Sandpoint Longbridge Swim will be my final hurrah of sorts for my current competitive career.
    I've had a lot of fun with swimming, and it will always be a love of my life, but I must tend to other things as well. One day I'll be able to 100% dedicate myself to this sport again, but for the next few years at least, I'll be a "hit and miss" type of guy at the local meets, and maybe not swimming my traditional animal style event lineups either...though the 200 Fly is always a good one. I'm never going to be a true sprinter, but maybe I can find a middle ground somewhere.

    As for now, I've got one more month to give it my best, and see what happens in my last couple competitions. Dueling this with work in the summer is just hectic as hell though, but I'm making it work. It will be sad for sure when the day comes, and I'm actually a little teary now writing this, but it will be for the best.
    Don't worry folks, I'm not abandoning ship yet...
  2. Wednesday 6/26/13

    Wednesday 6/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    300 swim w/ fins + snorkel
    4x50 @ :10 rest kick/drill
    8x25 @ :30 FR w/ over kick breathe every 4

    6x100 @ 2:15 "Rouse 100s"
    100 EZ

    2x200 @ 3:00 50 FL/50 FR
    8x50 @ :45 BK
    8x50 @ :50 BR
    4x100 @ 1:20 FR last 25 FAST
    2x200 @ 3:00 50 FL/50 FR

    6x50 @ :45 A.R.

    Total: 5100

    Crossfit:

    Strength W.O.D.:
    4x5 push-press
    5 @ 65
    5 @ 95
    5 @ 115
    5 @ 135

    W.O.D.:
    4x
    :15 L-sit
    :30 windmills
    :30 reverse sit-up
    :30 wide plank
    :30 bicycles

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M.

    6x75 @ 1:15 k/dr/bld
    8x25 @ :40 V.S.

    4x25 @ :20 FR kick w/ board
    50 EZ
    6x25 @ :20 FR kick w/ board
    50 EZ
    8x25 @ :20 FR kick w/ board
    50 EZ
    10x25 @ :20 FR kick w/ board
    200 EZ

    4x (RD4 w/ fins)
    4x power tower pull (6 strokes ONLY for FR/BK, 3 strokes for BR/FL)
    50 dive FAST
    RD1 BR: 29.7
    RD2 FR: 23.8
    RD3 BR: 29.1
    RD4 FR: 20.4

    3x
    1:00 V.K.
    25 kick under H2O FAST
    25 EZ
    50 dive 0 breaths (did FL/FL/FR by round)

    Total: 3200
    Categories
    Swim Workouts
  3. Wednesday June 26, 2013

    by , June 26th, 2013 at 11:28 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Partly sunny, humidity at 87%

    Warm Up SCY
    800 FR as 4(50RA/50LA/100CU)
    4x150 Fly on 2:15 as 2(25RA/25LA/25Swim)
    4x100 BR on 2:00 as 2(25K/bk, 25Swim)
    6x50 FR-CU on 1:00, desc 1-3,4-6 *34-31s
    10x25 SDK/on front side, BC-0, w/Finis Shooter Monofin

    *Set 1* LCM
    3(4x100 FR on 1:45) desc 1-4
    *1:18-1:12s
    ---200 BR Kick

    *Set 2*
    4x200 BK on 3:30, desc 1-4 *3:10-2:51
    ---400 FR as 4(25RA/25LA/50CU) w/snorkel-fins-agility paddles

    *Set 3*
    8x50s FR on 1:00, Odd-EZ Drill; Even - timed FAST w/agility paddles-fins
    *27.6, 27.4, 26.9, 26.4

    Warm Down
    3x200 IM Steady
    1x200 EZ FR
    Dryland Bands

    Comments
    Today was the last day of swim camp, so now we get the LCM pool all to ourselves one hour earlier. Coach Chuck made me the custodian of a pair of Fins Monofins, the "Shooter Monofin" and the "Trainer 1 Monofin" for the small group program he conducts at FGCU. As monofin newbie, any insights to shorten my learning will always be appreciated.

    Today was my first day with the Shooter Monofin, after a few tries to clear up my novice mistakes like trying to do the normal dolphin kick as well as scraping my knees on the pool bottom coming in from the deep end (that must be one reason why Fort insists on deep water all the way), I was astounded at how fast the water was flowing so firmly around the body. My ankles took a beating, so I should progress slowly towards increasing volume and speed.

    When swimming the four fast 50s in Set 3, my Slim Fins felt so floppy and puny compared to the power generated from the shooter monofin. I will take a look at some other stiffer training fins at least medium length blades.

    Updated June 27th, 2013 at 07:48 AM by fdtotten

    Categories
    Swim Workouts
  4. Workout 06/26/13: noon

    by , June 26th, 2013 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Happy to get into the water today, even though I am a little stiff. I was going to get up for a morning swim, but turned off my alarm and slept in. That was nice.

    So, I found a workout whilst searching the intertubes as I embarked on open water swimming a few years ago, and find myself coming back to it at various times of the year as an end-of-taper challenge. I pulled it from a post by Nick White at this webiste, which has some good tips on the first page and the workout on the second. I did the main set below:

    400 Fr with snorkel/200 Bk/200 IM drill

    Power-interval set: 8 x 200 on 2:45
    - 1-4 pull with Agility paddles
    - 5-8 swim focusing on high elbows and catch

    Sprint-interval set: 9 x 100 on 1:30 (rotating a 50-yard sprint through the set)
    - 1: 50 sprint, 50 race pace
    - 2: 25 race pace, 50 sprint, 25 race pace
    - 3: 50 race pace, 50 sprint
    Repeat twice

    200 loosen and out
    (Solo/Rec/3500 yds/55 min)
    --------------------------------

    Another good kick in the hind-quarters with this workout! I was coming in around 2:30 on the first 4 200's, then about 7 seconds slower on the last four. I took a good Masters Minutes between the Power and Sprint set, and plugged along. By round, I held 1:10, 1:12, 1:15, getting really tired on the last round but I stuck with it.

    My day off tomorrow has been replaced with 12 hour shift and an hour drive north (then home) to cover a neighboring store that had a pharmacist quit, so I will be able to get back into the water Friday morning. I'll look forward to that!
    Tags: surge-power
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/27/2013

    by , June 26th, 2013 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 choice 1:20
    odd: easy even: fast

    8 X 50 kick 1:15

    1 X 300 5:30 5:15 5:00
    1 X 200 3:40 3:30 3:20
    1 X 100 1:50 1:45 -
    Three rounds, round 1 left, 2 middle, 3 right.
    Pull or swim

    WARM DOWN: 4 X 50 easy

    4300 M/Y
    Categories
    Swim Workouts
  6. Week 39 - Wednesday

    by , June 26th, 2013 at 09:33 AM (After a long rest)
    I slept like a baby last night and woke up feeling great. Despite last nights swim being pretty aerobic based, I think it helped me leave my stress in the pool. Today was a good workout even if it was more short swim based.

    Warm up
    400 swim with snorkel
    6x50 catchup on 50
    8x100 kick on 1.55

    Main set
    8x100 back best average on 2 mins
    100 easy
    8x50 shark fin drill on 1 min
    8x50 on 40

    Warm down
    200 breathing every 5

    Total 3400 meters

    I held 1.40 on the kick and felt strong. The best average set was tough and I am not used to swimming back, but I really enjoyed it despite the pain, and held 1.15 average. I had a couple on 1.14 and one on 1.16. The 50s on 40 are always fun and I held between 33-35.
    Categories
    Swim Workouts
  7. Hard Hitting Distance Day

    by , June 26th, 2013 at 08:30 AM (Mixing it up this year)
    This was a great distance workout for me. Felt strong and fast. We will see if I am hurting later or tomorrow.

    500 free
    16x50@1:00 free 4-descend stroke count, 4-descend time, repeat stroke counts were 48,47,47,45; 47,47,46,45 times were 50, 50, 49, 48; 51, 50, 49, 49

    2 times thru:
    400@7:00 free w/paddles & bouy went 6:11 and 6:09
    4x100@1:50 free held 1:40's

    400 free kick w/zoomers
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  8. 06.25.13 - Tuesday workout

    by , June 25th, 2013 at 11:26 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. I haven't gotten the post-taper improvement I was hoping for. I'm still a little tapered and swimming faster but I'm wearing out quickly. It's not quite like last taper even though I pretty much did everything the same.

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert Free -> IM
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back

    No cool down .

    (5050 Total)
    Categories
    Swim Workouts
  9. Tuesday, June 25, 2013

    by , June 25th, 2013 at 11:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 80, Water temp 79
    Partly sunny, humidity at 82%

    Warm Up
    1200 FR as 3(100RA/100LA/100CU/100DPS)

    *Set 1*
    300 Fly as 3(50DR/50Swim)
    4x50 Fly on 1:00
    ---200 BR Kick

    *Set 2*
    300 BR as 3(50DR/50Swim)
    4x50 BR on 1:00
    ---200 FR Kick

    *Set 3*
    500 BK as 5(50DR/50Swim)

    *Set 4*
    1200 FR w/M-Agility paddles, tube, buoy

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    Still had some minor aches from the workout yesterday. The bands and moderate active stretching are helpful.
    Categories
    Swim Workouts
  10. Week 39 - Tuesday

    by , June 25th, 2013 at 10:31 PM (After a long rest)
    I have had a stressful few weeks at work and tonight i was desperate for a swim. Its amazing how i am able to release my stresses by doing a workout in the pool. Tonight i went pretty steady doing mainly aerobic swims.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    5x100 kick on 1.45

    Main set
    100 holding 1.05 pace on 1.25
    200 holding 2.10 pace on 2.50
    300 holding 3.15 pace on 4min
    400 holding 4.20 pace on 5.30
    300 holding 3.15 pace on 4min
    200 holding 2.10 pace on 2.50
    100 holding 1.05 pace on 1.25
    100 easy

    Warm down
    200 easy

    Total 3200 yards
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/26/2013

    by , June 25th, 2013 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    2 X 50 1:00 :45
    Three rounds. Round 1 intervals left, 2/3 right.

    SCY

    2 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    1 X 100 stroke 2:00
    3 X 100 IM 1:45 #3 on 2:45
    three rounds.
    100's: Round 1-fly, 2-back, 3-breast

    12 X 25 underwater(fins optional) :45

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Categories
    Swim Workouts
  12. Tuesday 6/25/13

    Tuesday 6/25

    AM only LCM

    300 swim
    300 pull w/ buoy + strapless paddles + snorkel
    200 swim
    200 kick
    100 swim
    100 I.M.

    8x50 @ 1:00 25 kick/25 drill w/ snorkel
    8x25 @ :40 V.S.
    100 EZ

    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 kick
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 (PACE = average from 20x100 set last week, which was 1:09)
    2 @ PACE + 2 (1:11.1, 1:10.7)
    2 @ PACE + 1 (1:10.1, 1:09.8)
    1 @ PACE (1:07.8)
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ 1:30 BK kick BEST AVG (:55)
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ :55 STRK PACE
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:15 swim w/ fins last 25 FAST

    100 EZ

    Total: 5900
    Categories
    Swim Workouts
  13. A breastroke recovery day

    by , June 25th, 2013 at 08:55 AM (Mixing it up this year)
    Needed a recovery day so a good focus on breaststroke today. Still hurting from the meet this weekend.

    500 free
    500 free kick w/zoomers

    4x50@:15RI breast pull w/zoomers
    4x50@:15RI accordian drill w/snorkle
    4x50@:15RI scull drill
    4x50@:15RI breast kick w/board
    4x50@:15RI breaststroke

    500 free w/snorkle maintain a 6 beat kick

    Total 2500 meters
    Categories
    Swim Workouts
  14. Monday, June 24, 2013 6:30-8:30pm

    by , June 25th, 2013 at 01:44 AM (Fast Food Makes for Fast Swimming!)
    Pouring down rain tonight...sucks to be the coaches on deck, but for us swimmers, not too big of an issue.

    Warmup:

    800 Free
    (800/800)

    Kick Set:

    8 x 100 SDK w/ long fins @ 1:35 (held 1:15-1:20s)
    1:00 or so rest then (Surprise!!) "Keep your fins on!"
    6 x 100 SDK w/ long fins @ 1:25 Make them (held around 1:20s)
    (1400/2200)

    All on LIFO (last in-first out)
    400 Free Pull EZ
    300 Free Pull Moderate
    200 Free Pull Build
    100 Free Pull Fast (went 1:11)
    breathe every 5 for the whole thing (this lasted about 75 meters of the 400), but I did stay at breathe every 3 from there on in the set

    200 EZ
    (1200/3400)

    Main Set:

    4 x 100 Fly Fast @ 2:00 (held between 1:20-1:25s) - I actually enjoy these vs. the other strokes - crazy, I know
    4 x 100 Back Fast @ 2:00 (1:35-1:45)
    4 x 100 Breast Fast @ 2:10 (around 1:50s)
    (1200/4600)

    400 Kick w/ board (50 EZ/50 Fast)
    (400/5000)

    4 x 50 Free All Out @ 1:30

    200 EZ

    ----------------------------
    5400 LC Meters
  15. Monday 6/24/13

    Monday 6/24

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins + snorkel
    8x25 @ :10 rest build to FAST
    100 EZ

    6x100 @ 2:15 Rouse 100s (My ankle was sore from playing soccer yesterday so I did these swim w/ opposite fin + opposite paddle but still adhered to the 15M no breath/50 cruise/35M no breath)

    5x100 @ 1:50 FR kick
    400 @ 6:00 N.S. (2:31/2:26 - 4:57)
    4x50 @ 1:10 drill
    6x50 @ :55 FR kick
    200 @ 3:20 STRONG, beat the 2nd 200 of the 400 N.S. (2:17)

    5x100 @ 1:30 AE

    Total: 4600

    Crossfit:

    warm-up:
    60 standing Russian twists w/ 20 lb med ball + partner (30 to each side)
    50 squat throws w/ 20 lb med ball + partner (50 each!)
    back squat:
    5 @ 45
    5 @ 95
    5 @ 115
    5 @ 145

    W.O.D.:
    3x
    5 x back squat @ 145
    10 x squat jumps
    15 x burpee + knees to chest

    PM swim:

    3x
    400 @ :10 rest pull w/ buoy + strapless paddles + snorkel
    200 @ :10 rest I.M. kick
    4x50 @ 1:00 drill/swim

    **Spent 15 minutes working on relay exchanges (I guess the team had really crappy ones at their meet this weekend)

    200 EZ

    2x
    4x200 @ 2:30 AE
    8x50 @ 1:00 25 kick on back/25 under H2O w/ fins
    4x25 @ :10 rest human paddle drill w/ snorkel

    300 EZ

    Total: 5500
    Categories
    Swim Workouts
  16. Monday June 24, 2013

    by , June 24th, 2013 at 11:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 79
    Partly sunny, humidity at 78%

    Warm Up
    400 RIMO
    600 BR/FR by 100 with snorkel
    300 Fly/BK by 50

    *Set 1*
    6x400 IM on 2:00 rest, as 50 drill/50 swim
    ---200 BR Kick

    *Set 2*
    2(3x100 FR on 2:00) desc 1-3
    *1:18, 1:14, 1:08
    *1:16, 1:12. 1:07
    ---200 FR Kick

    *Set 3*
    4x200 on 1:00 rest w/ M-agility paddles
    #1&3 - 2(50 Fly, 50 BK)
    #2&4 - 2(40 BR, 50 FR)

    *Set 4*
    2(4x50 on 3:00, 2:00 rest) from dive
    *30-30-29-29, (EZ 100) 30-30-29-28

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    The 400 IMs were at moderate effort, but then later it was a struggle to swim Sets 2 and 4. Starting out Set 2, the 1:18 100 free felt like 1:10, and then later, the final 1:07/100 FR felt like swimming at 1:18! Go figure.

    About six weeks ago I got a full size table tennis table for our family game room. Since then I have been playing with my wife, daughter and son almost daily. My ten year old daughter has improved dramatically to the point that she can really keep the ball coming back over the net again and again. I was so sore during the first week, but playing table tennis for 30-40 minutes is a good workout. While not swimming specific, I can run around chasing that little white ball pretty good now.

    Updated June 25th, 2013 at 11:19 PM by fdtotten

    Categories
    Swim Workouts
  17. Workout 06/24/13: morning

    by , June 24th, 2013 at 10:26 PM (Maple Syrup with a Side of Chlorine)
    I had a nice ride Saturday on the motorcycle with my buddy Rick before heading to the annual Relay for Life here in my county. I have gone every years since it started, 1996, sometimes on a team but mostly just to go and walk some laps for my mom, Lena's grandfathers, and other friends and family. When this weekend comes around, rain usually accompanies the festivities but we this was the odd year that the temperatures were warm and the track stayed dry.

    Yesterday I was able to also enjoy a ride on the motorcycle with Lena, heading to her cousin's high school graduation over in Rock City Falls, NY, a little town just west of Saratoga. Round trip three hours on the bike, baking in the sun! Still a fun time despite mild dehydration.

    Hopped in this morning to stretch out:

    200 Fr/200 Bk warmup

    Kick/Swim/Pull (board/agility paddles/buoy)
    050 100 500 with snorkel
    100 150 400 with snorkel
    150 200 300

    4 x 75 on 1:15
    - kick/swim IMO/pull

    100 loosen and out
    (Solo/Rec/2750 yds/50 min)
    --------------------------

    Back into the drink on Wednesday for me
    Categories
    Swim Workouts
  18. Week 39 - Monday

    by , June 24th, 2013 at 09:00 PM (After a long rest)
    I woke ahead of my alarm once again this morning. Despite being tired I had a good aerobic workout today, swum mainly on my own. It's funny how people avoid my lane and I think I know why; it's less about being lapped and more about not wanting to swim my workout(or my other hunch is I smell). Today I was the only one in my lane swimming a mid distance set, everyone else was doing 100s. I really enjoyed today's workout and was tempted to go back for more this evening, but my wife put an end to that thought by reminding me of my promise.

    Warm up
    400 free with a snorkel
    6x50 catchup drill on 50

    Main set
    10x300 pull with bouy and paddles on 3.45
    100 easy
    4x(100 fast with fins with 10 seconds rest, 50 easy with fins, 50 fast with fins with 10 seconds rest)

    Warm down
    100 easy breathing every 7

    Total 4700meters

    I held 1.10 pace throughout the 300 set and upto the last one felt pretty good. On the last 300 my shoulders and Lat's stiffened up and I had to push pretty hard to hold my pace. I think I can probably drop my pace or reduce my rest or both the next time we do this.
    Categories
    Swim Workouts
  19. 06.24.13 - Monday workout

    by , June 24th, 2013 at 04:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave and my son. Back to the daily grind. Still had some taper to enjoy this morning. I got further on this workout than I normally do:

    SCY

    600 warm up

    200 IM - 3:15/ 200 IM Kick - 3:45
    200 IM - 3:10/ 200 IM Kick - 3:40
    200 IM - 3:05/ 200 IM Kick - 3:35
    200 IM - 3:00/ 200 IM Kick - 3:30
    50 Easy

    200 IM - 2:55/ 200 IM Kick - 3:25
    200 IM - 2:50/ 200 IM Kick - 3:20
    200 IM - 2:45/ 200 IM Kick - 3:15
    200 IM - 2:40/ 200 IM Kick - 3:10
    50 Easy
    First round wasn't too bad. I switched to breaststroke kick for the second round. made 2:40 but couldn't kick hard enough to make the 3:10. Ended up throwing on fins and coasting through to the end.

    200 IM Timed (3:0?) Had to abort when my calf and foot simultaneously cramped on the fly. Tried to swim it off but after 25 yards, it kept getting worse. Stretched out really quickly on the wall and then finished as strong as I could.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -06/25/2013

    by , June 24th, 2013 at 01:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free 2:30
    Swim all 6 @ 85/90%

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke-2 of each- 1:15
    Round 4: 25 sprint/25 easy 1:15

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts