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Swim Workouts

  1. Crying Wolf, Wed., March 6

    by , March 6th, 2013 at 04:02 PM (The FAF AFAP Digest)
    Swim/SCM @ Nasty Gym Pool:

    Warm up:

    600 various
    5 x 50 scull various @ :10 RI
    5 x 50 torque drill w/paddles @ :15 RI
    50 EZ

    Main Sets:

    3 x (15 x 50 w/fins) done as:
    5 x 50 burst + cruise @ 1:15
    1 x 50 EZ
    5 x 25 @ 100 pace w/agility paddles + 25 EZ @ 1:15
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ

    R1 = breast (50 = 31)
    R2 = dolphin kick and fly (50 = 25 high)
    R3 = backstroke kick and free (50 = backstroke kick on surface, 27)
    EZ = all backstroke kick on surface so my face was out of the hot water

    5 x 50 smooth DPS backstroke w/agility paddles
    50 EZ

    Total: 3600 meters


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

    Metro DC beyond is ridiculous. Once again predictions of a major winter storm (8-10 inches) and preemptive closing of schools. What we got was two inches of slushy snow, clear roads and some rain. I called the rec center in the am to make sure it was open and planned to stay open. According to the front desk, it was all systems go. I arrived at 12:30 -- closed. Having grown up in MN, I can't help but think this crying wolf and shutdowns at a mere hint of snow is absurd. I think I got maybe one snow day a year with real snow growing up. I had planned a different workout, but had to revise when my only recourse was the hot, shallow, hyper cholorinated gym pool. At least I got something worthwhile in. I'm hoping to get in a lactate tolerance set tomorrow.

    I am very much in love with my small agility paddles. I haven't detected any shoulder strain from them. I tried using them for fly for the first time and it didn't feel too weird.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -03/07/2013

    by , March 6th, 2013 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X 25 fast :30 #4 on 1:00
    1 X 50 sprint 1:00
    1 X 100 easy 3:00
    Four rounds, choice.

    8 X 250 free-pull or swim- 3:30
    #1-2: cruise
    #3-4-5: negative split
    #6-7: 150 cruise/100 fast
    #8 swim down

    4800Y
    Categories
    Swim Workouts
  3. Workout 03/06/13: morning

    by , March 6th, 2013 at 09:47 AM (Maple Syrup with a Side of Chlorine)
    Busy few days at work. Plan to double today ...

    200 FR/200 BK/200 IM drill

    Kick - Swim
    25 - 50
    50 - 75
    75 - 100
    100 - 125

    Build a 200 IM set:
    First 4 were on 2:50, took a minute and
    went 200 IM fast on 5th = 2:33 (not bad)

    100 EZ and out
    (Solo/Rec/2300 yds/45 min)
    ----------------------------

    The latest round of emails to the New England Masters left out the meet that we'll be holding at our local pool in April. The same thing happened last year, even though I was able to get all the info into the correct persons. Oh well, I'll post something to the facebook page, and hope that we get mentioned in the April email to grab some people. I've been sending some fliers with the age group coaches as they head to champs, and will be reaching out to the masters coaches in the region to drum up interest.
    Categories
    Swim Workouts
  4. 03.06.13 - Wednesday workout

    by , March 6th, 2013 at 09:11 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt good on the fly set today. OK everywhere else. Had some good pulls at the end.

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert free -> IM
    1:00 Rest
    8 x 100 Up/Down Fly - 1:30 (:05) Start w/ 100 fly
    8 x 100 Up/Down Fly kick - 1:30 (:05) Start where fly left off
    50 Easy
    The fly felt good. Usually, the first 100 wipes me out and I have to go down to 0 lengths fly to recover. Once I got down to 50 fly/50 free, I was feeling good and held that pattern. On #6, I made 75 fly/25 free w/ :05 left so I did a 100 fly on #7. That kind of hurt and set me back on the kick.

    75 bk/225 free - 4:30
    50 bk/250 free - 4:15
    25 bk/275 free - 4:00
    1:15 rest
    300 free - 3:45 (made 3:37 - not great but I was pretty tired)
    50 Easy

    5 Rounds of:
    * 100 Pull - 1:20
    * 50 Easy Pull - :50
    Consistently held 1:03 on the 100 pulls

    4 x 50 Kick - 1:00
    1:00 Rest
    4 x 50 Kick w/ fins - 1:00 (down sdk, back easy)

    12 x 25 easy free/hard stroke

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  5. Week 22 - Wednesday am

    by , March 6th, 2013 at 08:42 AM (After a long rest)
    I felt really tired this morning and suspect I still have jet lag. Once I got going I felt much better.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    4x200 IM on 2.50
    100 easy

    Main set
    4x300 back on 4.15
    100 easy
    3x(100 on 1.05, 200 on 2.05 with fins)
    12x50 on 40 holding 30

    Warm down
    200 free/back by 25

    Total 4600

    The 200 IMs were tough but the times were pretty easy with about 15 seconds rest. I held 1.15 pace pretty comfortably on the 300s back. The 100,200 set was brutal. For some reason I always seem to suffer with the fins. The 50s were ok and I held 30s and even managed to pick up the last two. I am not looking forward to PM practice, but I need to get back to where I was a few weeks ago.
    Categories
    Swim Workouts
  6. Distance, distance, distance and then some distance

    by , March 6th, 2013 at 07:39 AM (Mixing it up this year)
    Did run up against my racing heart twice during workout but not to worry it only got to 200ish and came back around 110 before setting off again. Was swimming next to the tri team with all their fins going so I did take in more water than air some times and that lack of oxygen causes my problems.

    500 free
    500 free kick w/zoomers moderate pace
    10x200@3:00 free w/paddles and bouy descend 1-5 and 6-10 went 2:53, 2:49. 2:47, 2:45, 2:51*backed off due to issue above took 2 minutes to get heart down and rest then started next 5 went 2:51, 2:49, 2:47, 2:52* had to break here as well, 2:45
    500 free w/snorkle holding 6 beat kick arms EASY!

    Total 3500 yards
    Categories
    Swim Workouts
  7. Tues, Mar. 5, 2013 5:30-7:30pm

    by , March 5th, 2013 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    I like this new scheduling. It's kind of "random" in a way on our day to day schedule, but at least it's posted on our calendar that gets email to us, and any changes, the coach re-emails a new copy with changes. At least with the early nights, I can get to bed at a decent time, hopefully, for work in the morning.

    Still, somewhat in team taper mode for their age group sectional meet coming up in a couple weeks. More of a quick re-build, then taper again. I'm just managing what I can with my work schedule. Legs hurt the most with all my walking and standing all day long.

    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 SDK @ 1:30 (odds - make 'em, evens - MAX Rest)
    (I did 1:20-1:25 on all of them...I chose to make them all "odd"
    (1000/2000)

    20 x 50 Free @ 1:00
    Broken into 2 sets of 10 with 2 minutes rest between the sets.
    Goal was to hit your 500 pace and hold them there.
    • 1st 10 - went :31/:32s, came down to a :30 at the end...still sluggish
    • 2nd 10 - went :30/:31s for the first 6, then started hitting :29s for #7-9, :28 for the final one


    100 EZ
    (1100/3100)

    5 x Broken 200s @ 5:30 w/ :15 rest between each.
    These should be at or faster than best times
    IM or Strokes, No Free (unless doing Fly, then alt. 1 Fly/1 Free)

    • Did 4 of them IM (my recent best time - 2:11)
    • went 2:13/2:11/2:09/2:08
    • Did the final one Free - played my "masters card" and broke the rules.
    • went 1:55, which equaled my recent best time


    200 Swim EZ
    200 Kick EZ
    (1400/4500)

    16 x 25 Choice @ 1:00 (Odds EZ, Evens Sprint)
    (400/4900)

    100 EZ

    ----------------------------
    5000 Yards

    Felt good tonight...going to hit the bed now, and hopefully get some good rest for work in the morning.
  8. Week 22 - Tuesday

    by , March 5th, 2013 at 09:19 PM (After a long rest)
    I had to rush tonight to get a swim. My daughter had a recorder recital at school so made a quick stop at the pool and swam then headed to the recital and made it by the skin of my teeth. I was feeling a little jet lagged today but got better as the day went on.

    1000 swim with snorkel
    1000 pull
    1000 pull with paddles

    -------

    I finally registered for Nationals today and will do six swims plus relays. I registered for 1000, 500, 200, 100 and 50 free plus the 100 back. I am really looking forward to ramping my yardage back up now my Saudi trip is behind me. Hopefully my uk trip next week should be more predictable since I know the pool and the club I will be training with.
    Categories
    Swim Workouts
  9. Tuesday, March 5, 2013

    by , March 5th, 2013 at 05:29 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 68
    Sunny, blue skies, humidity at 65%

    Warm Up
    200 FR DPS-6
    900 FR 3(100 K/scull, 100 CU, 100 DPS-6) w/snorkel

    *Set 1*
    20x50 on :45, best average, w/snorkel-agility paddles
    *31-31-30-30-30-29-30-29-29-30-30-30-29-29-29-28-29-30-29-28
    ---300 as 50BK/50FR DPS-6

    *Set 2*
    200 BR K/bd
    400 BR as 4(25K, 25/2K-1P, 50S) w/snorkel
    2(4x25) on :50, *18s/17s

    *Set 3*
    200 BK K w/SDK-8
    200 BK as 25 DA, 25 DPS-6
    3(100 on 1:40, 2x50 on :50, 4x25 on :40)
    *1:12-35-35-16-15-15-15
    *1:08-34-34-15-15-14-14
    *1:07-33-33-15-14-14-14

    *Set 4*
    200 DK w/bd
    400 Fly as 4(50DK/scull, 50/1RA-1LA-2Swim) w/snorkel
    200 Fly as 2(25RA, 25 LA, 50 SDK-6, DPS-6)
    2(4x25 on :40 w/SDK-8) *14s/13s

    *Set 5*
    6x100 FR on 2:30, AFAP best ave, fins-aglity paddles
    Negative by 50 on :30, Total Time is +1 as #2 flip turn
    *27-26/54, 26-26/53, 26-25/52, 26-25/52, 26-24/51

    Warm Down
    500 FR DPS-6

    Comments:
    Did two quality FR sets as Set 1 and Set 5, one strong BK set as well as basic stroke drills work with 25s for BR and Fly.
    Categories
    Swim Workouts
  10. Narrow Escape, Tues., March 5

    by , March 5th, 2013 at 05:23 PM (The FAF AFAP Digest)
    Dryland:

    RC/scap ex, 15 min
    explosive leg press, 195 x 3 x 12
    fast free punch on cable machine, 40 x 3 x 30
    straight leg hip flexion on FM machine, 25 x 1 x 15 each leg, 30 x 2 x 8 each leg
    skull crusher, 50 x 3 x 8
    extreme angle iso squat w/20 lb kettleball, 5:00
    knee tuck jumps, 10
    standing long jumps, 10
    med ball slams, 10
    flutter kicks on bosu,100
    Captains chair leg raises, 2 x 20
    power wheel roll outs, 15
    power wheel pike ups, 15

    Recovery Swim:


    600 various
    8 x 50 w/agility paddles @ :15 RI
    -- 25 scull + 25 alternate free and back
    50 EZ
    8 x 25 back shooters w/MF @ :40
    25 EZ w/board @ :40
    8 x 25 back shooters w/MF @ :35
    25 EZ kick w/board @ :40
    8 x 25 belly shooters w/MF @ :40
    25 EZ kick w/board @ :40
    8 x 25 right side shooters w/MF @ :40
    25 EZ kick w/board
    100 EZ

    Total: 2050

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

    I had a narrow escape at the pool today. Another kid induced code brown closed the pool, second time in a week. I only had to wait 10 minutes to get in the pool. But if I had come at my regular time intending to do a full workout, I would've been screwed. I spoke with a lifeguard, two instructors and the front desk. They were all shocked at my idea of banning the offending kid/parent for a period of time. It's a kid centric world here in metro DC.

    We're expecting a storm tonight. I really hope the forecasters are wrong. I'd hate the pool to be shut down.

    I had much more energy today. Feel about 90-95% with just a lingering cough and congestion. Glad I got in 800 yards UW.
  11. Sarasota Y Sharks Masters 5:30 AM Workout -03/06/2013

    by , March 5th, 2013 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    4 X 75 kick 1:45
    1 X 100 swim

    3 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Three rounds

    12 X 100 free-swim or pull-
    4 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4900Y
    Categories
    Swim Workouts
  12. 03.05.13 - Tuesday workout

    by , March 5th, 2013 at 09:49 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Dave C joined us at the end once Ray and Keith were done w/ their workout.

    SCY

    700 Warm up

    3 rounds of:
    * 4 x 75 - 1:00
    * 200 Pull - 2:30 (2:20, 2:13, 2:08)
    * 6 x 25 - :40 (2 fly, 2 bk, 2 br, easy/hard)
    100 Easy

    1000 Pull - 15:00, open turns @ 100s, if ahead of 1:30 pace, add 25 kick. If behind, remove 25 kick. Did br kick. Got ahead :40s and finished the last 600 all br kick. Had :15s left and the end.
    100 Easy
    1000 Pull - 15:00, open turns @ 100s, if ahead of 1:30 pace, add 25 kick. If behind, remove 25 kick. Did NO br kick. Once the 1:30 pace caught me, I fell into a 25 kick/75 pull, 50 kick/50 pull pattern.

    100 Hard - 1:20 (1:09)
    100 Easy fly - 2:00
    100 Hard - 1:20 (1:10)
    100 Easy back - 2:00
    100 Hard - 1:20 (1:08)
    100 Easy br - 2:00
    100 Hard - 2:00 (1:05)

    200 Cool down

    (5750 Total)
    Categories
    Swim Workouts
  13. Monofin day

    by , March 5th, 2013 at 07:43 AM (Mixing it up this year)
    I pulled out my monofin today and I forgot how different it is to swim with. I also have to change my tempo some when I use it. Don't get me wrong that is a good thing.

    500 Free
    500 free kick w/zoomers moderate pace
    500 Free w/strapless paddles, bouy and snorkle
    8x25@:45 shooters w/monofin lung capacity gave out on last 4
    3x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:53, 2:44
    200 fly kick on back w/monofin
    500 free w/snorkle maintain a moderate kick

    total 3000 yards
    Categories
    Swim Workouts
  14. Monday, Mar. 4, 2013 7:00-8:30pm

    by , March 5th, 2013 at 12:17 AM (Fast Food Makes for Fast Swimming!)
    I took off the last 3 day weekend worth of swimming, and I really felt it in my swim tonight! My club team was at its Champs meet over the weekend where they ended up placing 3rd in the LSC. Very very nice improvement in the past year.

    Between work, stuff, and getting my mother-in-law to Seattle for her flight out to El Salvador, and the return hell-trip over Snoqualmie Pass late Saturday night, including a motel stay an hour away from home...I was a busy and tired guy. Late late night driving and heavy snow in the mountain passes and a van full of family with no snow tires on didn't make the trip fun. It was a surprise snow storm, otherwise I would've put on my studded tires for the trip. Oh well, I live to write this blog...

    Most of my group was gone tonight. I'm sure John told them to take the day off after the Champs meet.

    Warmup:

    600 (25 Free, 25 V-Sit Scull)
    200 Free - I did a little extra while the others were finishing
    (800/800)

    12 x 100 SDK w/ short fins @ 1:25 (1:18-1:20s)
    (1200/2000)

    10 x 100 Free Pull @ 1:30 - started at 1:11s, then 1:10s thru #7. Last 3 1:08, 1:06, 1:04
    (1000/3000)

    Mostly just aerobic...
    3 Rounds of:
    • 300 Free @ 5:00 (went ~3:35s)
    • 200 Free @ 3:00 (went ~2:20s)
    • 100 Free @ 1:15 (went ~1:05s)
    • 50 Free @ 1:00


    200 EZ

    -----------------------------
    5150 Yards

    At this point I got out. I'm dead tired...not from the swim, but from my work schedule. I'm on 10 hour shifts this week, but on Monday's the 2 mechanics (me and another) come in extra early to do the weekly calibrations on the sizer equipment and stuff...in addition to dealing with the "Monday issues". Because both of us are there early, they make it "fair", and both of us stay to the end as well, so rather than a 10 hour day, it was actually a 12 hour workday, starting at 3:30am, till 4:00pm when I left.
    At least the rest of the week I'm only doing 10s, from 4:00am, till 2:30pm.

    Off to bed I go...if my body will fall asleep now after the swimming...
  15. Worktout 03/04/13:

    by , March 4th, 2013 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Kick - Swim
    25 - 50
    50 - 75
    75 - 100
    100 -125

    1 x 50 EZ
    4 x 75 on 1:05 (stroke fast on middle 25)
    4 x 50 on 1:00 (25 fast stroke, 25 ez)
    150 loosen and out (Dolphin Dives in Deep - backstroke)
    (Solo/Rec/1900 yds/40 min)
    ---------------------------------

    Long, busy weekend is over. I had to give up pool time yesterday, which I didn't want to do but chose to in order to keep general peace in the family. After leading the service at a local nursing home in the afternoon, I did make it to basketball. My new shoes are holding up well and leaving me less fatigued at the end of the day. I also updated the script in my RecSpecs over the past week to become the complete, inept swimmer trying to play ball.

    Short swim today before work. Working to catch up on sleep, and then more consistency with workouts. It has been fun reading the meet reports from the weekend - great job, everyone!
    Categories
    Swim Workouts
  16. Week 22 - Monday PM

    by , March 4th, 2013 at 07:37 PM (After a long rest)
    I got back from the airport and my daughter asked me to take her to practice. I took the opportunity to jump in one of the open lanes and I'd a leisurely swim.

    400 with snorkel
    6x50 catchup on 45
    400 pull
    6x100 swim with snorkel on 1.15
    4x100 pull on 1.15
    6x100 kick with flippers on 1.30
    10x50 back on 50
    300 easy

    Total 3500

    since I only got back a couple of hours before I swam and had about a 24 hr trip home I did not feel too bad. I will lift and swim tomorrow night and hopefully Wednesday I will feel somewhat normal. Right now I am pretty sleepy but its really good to be home.
    Categories
    Swim Workouts
  17. Week 21 - Middle East

    by , March 4th, 2013 at 07:30 PM (After a long rest)
    My week in the Middle East felt very long and I did a lot of miles. My flights/drives were:
    Dallas to Dubai
    Dubai to Medina
    Medina to Jeddah(drive)
    Jeddah to Abu Dhabi
    Abu Dhabi to Dubai(drive)
    Dubai to Abu Dhabi(drive)
    Abu Dhabi to Jeddah
    Jeddah to Riyadh
    Riyadh to Dubai
    Dubai to London
    London to Dallas

    I managed to swim 4 times on my trip, with two decent swims and two short swims. Our hotel in Jeddah had a kidney shaped pool and by swimming from the two furthest points I was able to take 6 strokes. In Dubai I stayed at a hotel with a 25m roof top pool and other than being a little warm and choppy it was a great location. I don't think I lost the feel for the water but I am really tired and suspect its going to take a few sessions to get back to where I was. I am in the uk next week and will be training with my childhood team, and should be able to swim everyday.
    Categories
    Swim Workouts
  18. Non Sideways, Mon., March 4

    by , March 4th, 2013 at 07:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters /fins @ :40
    50 EZ
    4 x 50 free @ 200 pace @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    1 x 100 fast back w/fins @ 90-95%
    -- 54 high
    -- couldn't stay under nearly as much as usual (10/10/8/8 kicks)
    -- still not unhappy with time, I feared a 57
    250 EZ

    Did a modified main set from Workout #5 in the HIT forum: http://forums.usms.org/showthread.ph...-10-March-4-10

    3 x (5 x 50 + 100 EZ) w/fins
    R1 = dolphin & fly, R2 = evil, R3 = flutter kick w/board
    1 = 12.5 burst + cruise @ 1:15
    2 = 15 m burst + cruise @ 1:15
    3 = 25 AFAP + 25 EZ @ 1:30
    4 = EZ @ 1:30
    5 = 50 AFAP @ 1:30
    100 EZ @ 2:00

    100 EZ

    4 x 25 w/chute & agility paddles (2 front scull, 2 double torque drill) @ 1:00
    :30 RI
    4 x 25 fast breast w/chute & agility paddles @ 1:15
    100 EZ
    4 X 25 free w/chute & agility paddles @ 1:00
    100 EZ

    Total: 3350


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

    I think, finally, that this qualifies as an actual HIT workout rather than the sideways easy speed training I've been attempting to do. CO2 tolerance is still awful. I'm going to have to give that a few weeks. Tomorrow, I will hit the gym and maybe do some EZ kicking with my MF.

    I'm going to train hard through next Tuesday and rest 3 days for the Albatross meet. I already scratched the 100 IM and am signed up for all 4 50s and maybe a relay or two at the end. That's all I can wrap my brain around right now. The 50s are oddly spaced. 50 back & 50 breast are 30 minutes apart and 50 fly & 50 free are 30 minutes apart with a vast chasm of time inbetween.
    Categories
    Swim Workouts
  19. Monday, March 4, 2013

    by , March 4th, 2013 at 06:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp 62
    LCM pool at 83, 98% water clarity.
    Sunny skies, humidity at 51%

    Warm up
    200 FR DPS
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel
    4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s

    *Set 1*
    20x50 FR on :45, w/snorkel
    *33s,32s,31s
    ---300 BK DPS-6 Swim

    *Set 2*
    5x100 FR on 2:00
    *1:04, 1:03, 1:03, 1:03, 1:03...right into
    8x50 FR on 1:00 w/fins; best possible average
    *28, 27, 27, 27, 27, 27, 27, 27
    ---300 BK as 25K,25Swim

    *Set 3*
    20x50 FR on 1:10
    *29s, 28s
    ---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6)

    *Set 4*
    5x100 Free on 2:10 w/agility paddles, fins;
    *56, 56, 56, 56, 55...right into
    8x50 Free on 1:10 w/agility paddles, fins;
    *27, 26, 26, 26, 25, 25, 25, 25
    ---400 FR Steady State w/snorkel, agility paddles, fins

    *Warm Down*
    600 Swim as 100BK, 100FR
    15 min dryland bands/stretches

    Comments:
    Did not swim Sat or Sun due to relatives visiting for the weekend, and the cold weather closed the public pools much of the time. Today I did 4 of 6 quality sets but running out of time skipped the last two sets. FGCU LCM pool was warm again due to pool covers with heater on all weekend.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -03/05/2013

    by , March 4th, 2013 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    16 X 25 fast :30--all choice
    1 X 100 swim

    1 X 100 broken @ race pace
    1 X 100 easy
    Four rounds. fast 100 broken :10 @ the 50.
    Complete each round on 6 minutes

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts