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Swim Workouts

  1. 07.28.12 - Saturday workout

    by , July 28th, 2012 at 10:57 AM (Pete's swim blog)
    Swam at HSA w/ Bob, Bob, Dave, Mary and a couple others. It was set up long course today so that some triathletes could practice for a sprint triathlon coming up. That was good for my chest injury since there were fewer walls. I tested the injury a little more today. Freestyle isn't too bad if I breathe to the left. Other strokes are manageable so long as I don't push too hard. All the fin kicking has torn up my feet. Looking into neoprene socks for my fins.


    800 Warm up - half kick w/ fins, half without

    All kick for this set was with zoomers
    100 Kick easy
    100 Kick fr
    100 Kick easy
    200 IM Kick (I did fly, back, fly on back, free)
    100 Kick easy
    300 Kick fr
    100 Kick easy
    400 Kick IM Order down, free back

    4 Times through:
    * 50 Kick fly w/ zoomers
    * 100 kick back/fly on back w/ zoomers
    * 200 Kick Free w/zoomers

    2 Times through:
    * 200 Br kick (no fins!)
    * 100 Free
    * 50 Free
    * 200 IM - easy!
    * 100 Free
    * 50 Free

    (5000m Total)
    Swim Workouts
  2. Friday, July 27, 2012 5:30pm at the Y

    by , July 27th, 2012 at 11:20 PM (Fast Food Makes for Fast Swimming!)
    I started off today with a little dryland medicine ball work at the Y pool's new dryland workout area. They have a cable machine, various sizes of med balls, mats, small weights and benches, and some more stuff.
    My swim buddy was there, and I showed him a minature version of Mike Barrowman's medicine ball/dryland routine that I used to do in the early 90s with my club team. Finished up with a couple sets of 10 vertical streamline leaps for fun as well. Now that I'm home, I can feel the 15 minutes that I did in my arms and chest. I guess this means I'm "out of shape".
    Good thing I'm racing in a meet on Sunday too.


    5 x 100 Free @ 1:30 (1:10s)

    5 x 100 Free Pull @ 1:20 (1:10s)

    Main Set: went for a couple quick sprints and outta here - Leslie...this is for you!

    100 EZ

    1 minute rest

    50 Fly AFAP - went :29

    200 EZ

    @ 5:00 from the start of the first fast 50, I did another:

    50 Free AFAP - went :26 (confirmed by the guard)

    200 EZ

    1600 Yards

    I didn't really feel much like swimming tonight, so that's it. I may skip out of a couple hours of work around lunchtime tomorrow and head over to the LCM pool for afternoon lap swimming, then get ready for an early morning drive to Spokane on Sunday for the meet.
  3. Friday July 27th - Easy morning swim

    The Ocean City Masters Swim is tomorrow morning at 9:00 so I walked down the beach to the start point this morning to swim the course. The water conditions were much nicer than last Saturday when the race was originally supposed to run:

    (photo snapped several hours later, after the lifeguards and crowds showed up)

    I swam the course at a relaxed pace. I had the water to myself except for a couple of surfers, very different from the race tomorrow I am sure.

    As we packed up to leave the beach for the day the lifeguards were putting out the course buoys:

    It should be fun tomorrow!
    Swim Workouts
  4. Friday, July 27

    by , July 27th, 2012 at 09:40 PM (The FAF AFAP Digest)

    RC/scapula exercises
    Wide grip lat pulldown, 60 x 4 x 12
    Explosive leg press, 210 x 2 x 12
    Explosive single leg press, 110 x 1 x 12 each leg, 130 x 1 x 12 each leg
    Leg abductor, 110 x 3 x 8
    Rear delt fly, 60 x 1 x 12, 65 x 3 x 8
    Good mornings, 70 x 4 x 8*
    Power wheel roll outs, 3 x 15
    Total ab machine, 110 x 3 x 15
    Altitude drops, 10

    * I started doing this exercise last January or so when I couldn't do upper body lifting. I think it's fabulous for SDKs.


    warm up:

    550 various

    10 x 50 various w/snorkel
    -- I'm hard pressed to think I could ever go fast in free with a snorkel.
    50 EZ

    Main sets:

    2 x 300 kick ultras done as:

    12 x (20 fast + 5 EZ, flutter kick w/board & fins) @ :30
    50 EZ
    12 x (20 fast + 5 EZ, dolphin kick w/fins & snorkel) @ :30
    50 EZ

    4 x (25 AFAP + 75 EZ) @ 3:00

    16 x 25 w/parachute @ 1:00
    --mix of shooters, free, breast

    100 EZ

    Total: 2700


    Both the gym and pool were crowded today. This was unbelievable. I had to kick a woman off the leg press machine because she was sitting on it reading a book. I guess she does that between sets? After 5 minutes, I wasn't waiting any longer.

    The pool was a disaster -- only 5 lanes, kiddy campers everywhere, slow mo elementary backstroke noodlers, and no backstroke flags. I threw out my planned workout and just did whatever I could manage. Parachutes seem like good bang for your buck in those circumstances. Mason is closed in August and SpringHill Rec is closed for 3 weeks after I get back from the beach (I'm gone Aug 4-18.). I hope Oak Marr is open, or it may be tough to swim.

    Drove up to Baltimore later, ready to watch Lil Fort run the 3000 at Nationals tomorrow.
  5. 07.27.12 - Friday workout

    by , July 27th, 2012 at 09:37 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Glenda and Cameron. Glenda is visiting from Florida and brought a workout for us. Good thing since our other workouts have vanished from the bin and nobody seemed to be in the mood to make a workout up. I'm still in kick mode only and was very grateful that Dave let me borrow some zoomers that weren't held together with duct tape. I did test my chest strain a little with some easy 50s. It's not ready yet.


    450 Warm up

    4 x 100 kick w/zoomers - 1:45 descend
    4 x 100 IM kick - 2:00 (no fins)
    6 x 50 Kick w/zoomers - 1:00 (#1, #6 Easy, #2-#5 IM order hard)
    4 x 25 SDK w/zoomers- :45 made no breath on #1. 1 breath for the rest.
    100 Easy

    8 x 200 Kick w/zoomers - 3:15

    4 x 50 Easy - IM Order

    50 Easy - Kickboard return

    (3600 Total)
    Swim Workouts
  6. Thursday July 26th - AM Swim

    Ocean City Aquatic Center, SCM

    600 various warmup

    pulling with buoy, no paddles
    4 x 50 @ 1:00
    2 x 100 @ 1:45
    1 x 200 @ 3:00

    8 x 50 @ 1:00 odd flutter, even breast kick

    6 x 100 @ 1:45 odd 50 back + 50 free, even 50 breast + 50 free

    100 easy

    ** 2300 meters **

    I shared a lane withe a couple of high school age swimmers today, it was nice to not have to start and stop as much as when I swam during lap swim the other day. We all stopped at one point near the end of workout, and one of the kids asked "did you used to swim" .

    Luckily I have high school age children so I could actually tell he meant it as a compliment
    Swim Workouts
  7. Thu Jul 26, 2012 Took today off

    by , July 26th, 2012 at 04:32 PM (Ande's Swimming Blog)
    Thu Jul 26, 2012

    Zones are 2 weeks & 1 day away
    I sent in my entry yesterday

    Lifted weights yesterday
    I'm getting stronger & curious to see what difference it will make in my sprint times.

    Longhorn Masters schedule
    Th Fr Sa 5:30 - 7:00 am
    2012 TAGS meet at UT this weekend, was supposed to train at 5:30 today so I decided to sleep in

    Got fast friday tomorrow and plan to lift.
    Saturday I'm going to Dallas to see aerosmith

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -07/26/12

    by , July 26th, 2012 at 02:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 200 3:45
    6 X 100 1:45
    4 X 50 descend 1:00

    5 X 100 kick 2:30
    1 x 100 swim

    2 X {5 X 100 choice
    1&2: build on 2:15
    3&4: fast on 2:15
    #5: easy on 3:00

    7 X 200 Pull 3:00
    1-3: descend
    4-7: hold #3 pace

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. 07.26.12 - Thursday workout

    by , July 26th, 2012 at 10:19 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Strained muscle in my chest still hurts pretty bad. <Warning - graphic details> Last night, I sneezed and something went "pop" from that general area. Ick! </Warning> Not sure how long the fin kicking is going to last. My fins are held together with duct tape. It's not a big deal when kicking a couple hundred yards a couple times a week. But 3000 yards of duct tape rubbing on toes tends to remove quite a bit of skin. I'm going to look on the bright side of this and see it as a reason to get some new breaststroke fins.


    400 Kick warmup

    1000 Kick w/ fins. Open turn every 100 to check interval. If ahead of 1:30 pace, use a slower kick. If behind, add in some faster kick.

    10:00 - Stop/breathe on walls as long as you want, one breath per 25 while swimming. Push for as much distance as possible. I did 150 yards of sdk like this but quick deep breaths are painful (kind of like the sneezing incident above). Finished 200 yards with fins and then kicked another 300 yards w/o fins.

    20 x 50 Kick - 1:00 (no fins)
    Tried to minimize my use of breaststroke to keep up with the interval.

    8:00 - same as the 10:00 exercise with fly. I did 4 x 25 sdk on my back on :40. Made it all the way on the first and ended up at the flags on the rest. After that, I kicked another 400 yards w/ fins on a :25 interval per 25 yards.

    50 Cool down

    (3450 Total)
    Swim Workouts
  10. Tuesday July 24th - PM Swim

    Ocean City Swim Club - SCM
    Bruckner coaching

    400 warmup

    4 x
    * 1 x 50 @ 1:00 25 drill + 25 DPS
    * 1 x 25 @ :40 fast

    1 x 50 @ 1:00
    2 x 75 @ 1:15 DPS
    3 x 100 @ 1:40 descend (1:26, 1:22, 1:20)
    4 x 125 @ 1:50 same pace as 3rd 100 (all ~1:40 except #3 where I cramped)
    3 x 100 @ 1:40 descend
    2 x 75 @ 1:15 DPS
    1 x 50 easy

    4 x 150 @ 2:30 breath every 5 strokes

    100 easy

    ** 2900 meters **

    I swam with the Ocean City Swim Club tonight. During the summer they only have one coached workout per week, Tuesday from 8:30 - 9:30 PM.

    Bruckner put me in lane with someone he thought was about the same speed as me. We started out circling, me following, and I was surprised at how much easier it was to have a draft - even when I gave him 10 seconds (at home I either split a lane or lead). I started catching him on the 125s so he offered to let me lead, but I suggested we split the lane and was happy I did as we battled it out for the rest of the set.
    Swim Workouts
  11. Wednesday, July 25, 2012 5:45pm at the Y

    by , July 25th, 2012 at 11:49 PM (Fast Food Makes for Fast Swimming!)
    Last night (Tuesday) was my younger daughters first day for swim lessons in the parent/tot class. Lots of mommies , another dad, and me in the water with our kids. My daughter is the oldest in the group, as they have to be under 3 to be in the class. She is 2 and 11/12 years old, just squeaking by. Next session she'll be on her own in the beginners class. 88 degree icky poo bath water in this pool. It's in the downtown Wenatchee YMCA basement. The pool has 3 lane markers on the bottom, which can't be any wider than 6 feet, and the length of the pool is 13 1/2 yards long.
    Here we are:


    Wednesday Swim:

    5 x 100 Free @ 1:30 (1:10ish)

    Main Set - borrowed from KNelson's blog the other day

    8 Rounds of:
    100 Free @ 1:20
    25 Free @ :15

    Kirk's set (with the group) I think originally had 18 times through this, but I was getting tired after what I did, especially not having a group to do it with me. Basically, I'm just not the man that Kirk is.

    4 x 150 Free Pull @ 1:55 (held 1:43-1:46s)

    4 Rounds of:
    25 Fly kinda medium effort @ :30
    75 Free cruise EZ @ 1:15 (went :55s)

    Sat around at the wall watching the swim lesson kids for a while, and realized that the pool was so still in the lap lanes that it would be perfect for some fast efforts, so:

    1 x 50 Fly AFAP (went :28 from a push)

    200 EZ EZ

    waited another minute

    1 x 50 Free AFAP (went :25+/:26-)
    This one felt really good. I did two breaths down, and one breath about 1/2way back. Felt really powerful.

    200 EZ EZ and out

    3000 Yards

    I've got a USAS meet on Sunday, at the Inland Empire LSC Champs meet in Spokane. It'll be another competitive swimming occasion after a 62ish hour workweek.
    I've got the 100 Fly, 100 Free, then hopefully a little rest before my 1500 Free.
    I need to get a time this summer, and this is the final shot for me. Wonder if I'll make finals. I think they take top 16. I believe I've got the speed to do so in both 100s, but we'll see.


    OH YEAH!! The best news of all:

    On the Wenatchee YMCA Facebook page, they made a note that said in the fall they will begin opening at the eastside YMCA pool on Sundays for limited hours for lap/adult swim. Now I can have an opportunity to swim on Sundays possibly. Only down's from 1-3pm, right in the middle of the day. But I'll make do. I guess a few of my comment/suggestion cards got noticed.

    Updated July 26th, 2012 at 12:10 AM by jaadams1

    Swim Workouts , Daily Practices
  12. Wed., July 25

    by , July 25th, 2012 at 10:47 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Snorkel Sets:

    5 x 50 caterpillar fly drill @ :15 RI
    15 x 50 free @ 1:00
    8 x 50 chest press fly drill w/flip turn

    50 EZ

    Hypoxic MF Set:

    10 x 50 double shooters @ 1:10

    50 EZ

    Total: 2600

    Yoga, Bikram, 90 minutes


    Just did a recovery workout in the pool after yesterday's speed work. I had just received my pink Finis snorkel in the mail, so decided to give it a whirl. It felt pretty awkward. It's, uh, rather difficult to streamline with after you've flipped. Speedo told me to forget streamlining, but it's my nature to SDK off walls. Today, I was getting my arms tangled up with the snorkel, it was twisting sideways, etc. Can you really not streamline much with it or is this a learned art? I also didn't feel like I was getting much air, but that's probably bc I'm not breathing normally with it yet. Fortunately, no one I knew was there to laugh at my efforts.

    After the swim, I went to bikram for the first time in 5-6 months. I was lucky not to have a heat nazi instructor, so the temp was 105 instead of 110. Helpful, but I still had some trouble with it, and was whooped by the end of class. Or maybe by the 2/3 mark actually. I was shocked that I was pretty good at the balancing poses. I also don't seem to have lost any flexibility without bikram. Doing selected poses/stretches on my own may be sufficient.
    It's certainly more time effective. 90 minutes + drive is a huge time investment. I'm going to get myself to the vinyasa "power hour" at lunch sometime. 60 minutes may suit better, though the noon start time isn't ideal if I'm trying to get in 2 workouts. I think it would be difficult to get in anything but a recovery swim after that leg intensive class.
    Swim Workouts , Yoga
  13. Workout 07/24/12: (and pool update)

    by , July 25th, 2012 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    Got up this morning for a quick swim in NY.

    4 x 200 with :20 SR
    1 x Noah's Ark
    10 x 50 with :10 SR
    - 1-4, 6-9: Quarter's Strong
    - 5, 10: breaststroke - ride the glide
    (Solo/Hoosick Falls/1800yds/30 min)

    A short swim but nice to get in for some recovery. Probably my only time in the water this week with work and other activities.

    The Bennington Banner has an update on the Rec Center rebuild this summer - looks like more work is required than they planned to do, but it should come in under budget and on time for completion to allow the pool to reopen after Labor Day. Here is a picture I took tonight of the progress (and the rusted out columns that need to be replaced) ...
    Click image for larger version. 

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    I had an eye appt today and ordered some new glasses, spending a good deal of the afternoon inside until the eye drops wore off. Tonight we went to eat at the Rattlesnake cafe tonight as a "send-off supper" for my wife and daughter, who are leaving tomorrow for a flight to DC, then on to Kenya through August 10th for a medical mission with Global Health Outreach, the same group that I have been to Nicaragua with. I'm excited to see how God can work in their lives to help the people that they will serve through medicine, as well as hear of their adventures seeing His Creation halfway across the globe.
    Tags: gho
    Swim Workouts , NSR
  14. Tuesday 7/24/12

    Tuesday 7/24

    AM only SCY

    300 swim
    200 kick
    100 scull

    4x100 @ 1:50 kick w/ board D1-4
    4x50 @ 1:00 25 under H2O kick/25 EZ
    4x100 @ 1:40 kick no board D1-4
    4x50 @ 1:00 kick on side w/ medicine ball

    500 @ 7:00 pull w/ buoy + paddles "Super 500"*
    8x75 @ 1:15 50 drill/25 swim
    8x50 @ :40 smooth FR w/ 4-6-2 turns**

    Total: 3300

    * Super 500 = 25 smooth/25 fast, 50 smooth/50 fast, 75 smooth/75 fast, 100 smooth/100 fast

    ** 4-6-2 turns = 4 fly kicks, 6 flutter kicks, 2 strokes off each wall before breathing.

    Updated July 25th, 2012 at 05:20 PM by Calvin S

    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -07/25/12

    by , July 25th, 2012 at 01:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    16 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:45
    4 on 1:40

    6 x 150 free 3:00
    Swim them 50 fast/50 easy/50 fast

    1 x 200 kick 5:00
    8 X 50 kick 1:15
    1 x 100 swim

    1 X 200 IM 4:00
    3 X 100 stroke 2:30
    Two rounds.
    100's: 1 each fly, back, breast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Wed Jul 25, 2012

    by , July 25th, 2012 at 12:58 PM (Ande's Swimming Blog)
    Wed Jul 25, 2012

    Zones are 2 weeks & 2 days away

    plan to lift today

    ~ ~ ~

    Whitney Coached
    LCM main pool
    6:00 - 7:30 dove in at 6:20
    swam with mike todd Ned chris Larry Korey & Katy

    Warm Up (LCM)
    assigned 1200
    did 100

    Main Set (LCM)

    50 FL fast
    went 31
    50 easy
    400 mod went 5:35

    50 BK fast
    went 32
    50 easy
    assigned: 400 mod
    did 150 fr 100 skip 150 fr

    50 BR fast
    went 38
    50 easy
    assigned: 400 mod
    did 150 fr 100 skip 150 fr

    50 FR fast
    went 27
    50 easy
    assigned 400 mod
    did 150 fr 100 skip 150 fr

    100 FR fast from a dive
    went 59

    50 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Swim Workouts
  17. 07.25.12 - Wednesday workout

    by , July 25th, 2012 at 09:50 AM (Pete's swim blog)
    Swam /w Ray, Charlie and Dave. What was a minor irritation yesterday is now a full blown injury. I think I've sprained my left pectoral muscle. After 50 yards of warm up, I knew I was just making things worse so I put on fins and did my best to keep up.


    500 Warm up

    3 x 500 kick w/ fins - 7:30
    200 Easy
    This was mostly learning how to use a board, streamline and turn with the least amount of pain. Deep breaths are enough to induce pain so I had to limit sdks. That kind of stinks because it is something I could use some work on. I ended up alternating between fly kick, flutter kick, fly kick on back and back kick. With the fins, I was able to make the intervals ok.

    5 x 300 Kick w/ fins - 4:30
    200 Easy
    By this time, I was more comfortable with turns. Limited this set to flutter kick and back kick since the fly was producing some discomfort.

    6 x 150 Kick w/ fins - 2:30
    Alternated in some fly kick and did the last 150 Br.

    No cool down - time ran out

    (4800 Total)
    Swim Workouts
  18. Tuesday, July 24

    by , July 24th, 2012 at 08:34 PM (The FAF AFAP Digest)

    Lil Fort wasn't feeling too great, so I was home with her. I think it was mostly from staying up way too late at a group sleepover. I've always hated kid sleepovers ... I did get in about 40 minutes of foam roller/stretching/RC exercises.


    Lil Fort magically better with a monster night's sleep. So I got in a double whilst she hung out with friends.


    RC/scapula exercises
    squats, 180 x 4 x 8
    good mornings, 55 x 1 x 8, 65 x 3 x 8
    rear delt flys, 55 x 4 x 8
    wide grip lat pulldowns, 50 x 2 x 25
    resisted side lunges, 40 x 2 x 15
    resisted track start jumps, 40 x 1 x 12
    altitude drops, 2 x 5
    flutter kicks on bosu, 100
    captain's chair leg raises, 2 x 20

    -- drove to pool --


    Warm up:

    600 various
    8 x 25 back shooters @ :40
    6 x 50 fly drills @ :20 RI

    Main Sets w/fins:

    Did some of workout #1 from the HIT forum: [ame=""]U.S. Masters Swimming Discussion Forums[/ame].

    4 x 50 smooth free @ :50
    1 x 50 flutter kick w/board
    1 x 100 backstroke kick @ 90%
    -- went :54
    2 x 50 EZ

    4 x 50 smooth back @ 1:00
    1 x 50 flutter kick w/board
    1 x 100 IM, broken :15 @ 50, fast @ 90%
    -- went :56
    2 x 50 EZ
    masters minute

    1 x 50 fly AFAP, :24
    -- spaced out and forgot to do the 4 x 50 smooth as recovery and really felt the IM. I was distracted by the amazing SDKs of an apparent college swimmer (who later threw down a 22 50 free from a push)
    -- was also starting to bonk b/c I only had a luna bar for lunch, but persisted. no gus in the darn bag.
    3 x 50 EZ

    1 x 50 AFAP shooter, :21
    3 x 50 EZ

    1 x 50 AFAP dolphin kick w/board, broken @ :25 for :10
    -- went :22
    3 x 50 EZ

    8 x 25 w/parachute @ 1:00

    100 EZ

    Total: 2900


    Still taking it fairly easy on the drylands weights wise. But I'm certain I'll feel sore the next couple days. Can't remember the last time I did squats ... Happily, the rear delt flys and (very) wide grip lat pulldowns at low weight did not bother my elbows.

    My speed was definitely off in the pool. Some due to bonking and some due to not doing much speed work lately, I believe. No big deal, it's July with no meet in sight until October. Though I notice there is a senior olympics meet in MD at a decent pool in early Sept:

    I should probably put on my compression gear tonight ...
  19. Tue Jul 24, 2012

    by , July 24th, 2012 at 05:12 PM (Ande's Swimming Blog)
    Tue Jul 24, 2012

    Zones are 2 weeks & 3 days away
    I'm now training for speed & strength
    this week I'll work on 25's & 50's then
    next week 15's & 25's then after that
    rest & race prep

    Lifted yesterday & plan to lift tomorrow

    ~ ~ ~

    Whitney Coached
    LCM main pool
    6:00 - 7:30 dove in at 6:12
    swam with mike Tyler Ned
    beside Larry & Mary

    Warm Up (LCM)

    Main Set (LCM)

    assigned: 4 rounds of:
    8 x 50 stroke on 1:30 FAST BEST AVERAGE
    (R1 FL, 2 BK, 3 BR, 4 FR)
    200 easy

    Did: 4 rounds 8 x 50 but did them
    odds: 25 fast 25 easy
    evens: 50 fast with extra emphasis on the 4th fast 50 in each round
    FL 30
    BK 32
    BR 40?
    FL 29
    also did the 200 easy after each round

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -07/24/12

    by , July 24th, 2012 at 02:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 400 7:00
    4 X 100 2:00
    1 X 300 5:15
    3 X 100 1:45
    1 X 200 3:30
    2 X 100 1:40


    200 kick + 100 swim

    16 X 50 1:00 Choice
    Swim 3 fast/1 easy
    Easy swims on 1:30

    1 X 500 6:30
    1 X 400 5:15
    1 X 300 4:00
    1 X 200 2:30
    1 X 100 -
    Pull set. Negative split each swim.

    WARM DOWN: 4 X 50 easy 1:00

    4600 Y/M
    Swim Workouts