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Swim Workouts

  1. Tuesday 2/18/14

    Tuesday 2/18

    PM only SCY

    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :20 AE

    8x25 @ :30 V.S.
    100 EZ

    24x50 @ 1:00 BEST AVG (ranged 27.5-27.9)
    100 EZ

    8x25 @ :25 FR kick w/ board
    4x25 @ :10 rest scull/drill w/ snorkel
    25 @ 1:00 under H2O kick w/ fins
    50 @ 1:30 25 under H2O kick/25 FAST FL w/ fins
    75 @ 2:00 25 under H2O kick/50 FAST FL w/ fins
    100 @ 2:00 25 under H2O kick/75 FAST FL w/ fins

    550 EZ

    Total: 4700
    Swim Workouts
  2. Week 73 - Tuesday

    by , February 18th, 2014 at 11:20 PM (After a long rest)
    Executives at my company get an all day physical annually at the Coopers Clinic in Dallas. I had one in 2007 and had somehow managed to avoid it since. I am a typical male and avoid the doctor like the plague. At my annual review my chairman told me he was insisting on me taking a physical this year. Today was my day and as a result I had to fast and avoid exercise 24 hrs before the physical. It was very interesting comparing all my stats from this one to my last. Everything came back stellar. My body weight was 180 today, body fat 13.5%, stress test I lasted 30 mins on the tread mill and could have gone longer but my knee started to swell. I had the full body MRI and got the all clear on all organs, blood work was within the normal ranges on everything. My cholesterol level was high but primarily it was my HDL so all was good. Tonight I decided to go to the pool for a swim. I was tired tonight and I put this down to lack of food today combined with the stress test.

    Warm up
    1000 swim with snorkel

    Main sets
    12x50 2 turn 50s on 45
    15x100 swum 5-4-3-2-1 starting on 1.20 and descending 5 each cycle
    4x(4x25 underwater on 35, 4x50 free on 40, 100 back on 1.40)

    Total 4400scy

    Nothing really impressive tonight. I made the main set but was tired and sluggish throughout.
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/19/2013

    by , February 18th, 2014 at 02:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    2 X 300 IM 5:15
    1 X 50 easy 1:15
    2 x 200 IM 3:30
    1 X 50 easy 1:15
    2 X 100 IM 1:45
    1 X 50 easy --

    7 X 200 pull
    2 on 3:00
    2 on 2:40
    2 on 2:30
    Break (1 minute or so)
    1: best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Staying on Pace

    by , February 18th, 2014 at 08:30 AM (Mixing it up this year)
    Yes today was a distance pace day. Trying to get ready for the 1650 Friday, If no one scratches I should have the jack rabbit Joe next to me so I just have to swim my own race.

    Was a little off my pacing goal today of 1:20/:40 but it was faster than most times so I'll take it.

    500 Free
    500 Free kick w/zoomers

    2 times thru
    4x100@1:40 free w/strapless paddles & bouy held R1 held 1:26's, R2 went 1:24, 1:21, 1:20, 1:18
    8x50@:50 free R1 held 43's, R2 held :41's

    5x100@1:55 free EZ w/snorkle
    400 free kick w/zoomers

    Total 3500 yards
    Swim Workouts
  5. Monday 2/17/14

    Monday 2/17

    AM and PM SCY

    AM swim:

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

    8x50 @ :50 D1-4, 5-8
    8x25 @ :40 V.S.
    100 EZ

    "400 I.M. Test Set" (ALL BEST AVG)
    4x50@ :50 FL (30.2, 29.8, 29.8, 30.3)
    4x75 @ 1:20 BK (52.0, 52.1, 52.9, 52.7)
    4x50 @ :50 BR (34.0, 34.5, 34.9, 34.9)
    4x75 @ 1:20 FR (45.5, 44.1, 45.5, 44.0)

    8x25 @ :10 rest drill w/ snorkel
    200 @ :15 rest kick w/ board + fins

    Total: 3500

    PM swim:

    300 swim
    6x50 @ 1:00 kick/drill by 25
    4x75 @ 1:15 D1-4

    6x under H2O returns
    100 EZ

    4x400 @ 4:30 AE pull w/ buoy + paddles + snorkel (4:14, 4:10, 4:12, 4:10)
    4x100 @ 1:30 D1-4 to FAST (1:05, 1:00, :59, :57)
    4x100 @ 1:05 AE MAKE
    4x100 @ 1:45 @ 500 PACE (59.0, 59.1, 59.8, 58.5)

    6x25 @ :20 rest under H2O kick w/ fins
    300 EZ

    600 EZ + assorted floating/kicking/sculling

    Total: 6200
    Swim Workouts
  6. Monday, February 17, 2013

    by , February 17th, 2014 at 11:03 PM (I swim, therefore I am)
    Air temp of 72, pool at 82
    Sunny skies with humidity at 67%

    Warm up
    400 REV IM

    *Set 1*
    12x50 FR on :50 5(50RALA/50CU/50DPS) RI...
    4x25 FR on :30 Steady *16s
    4x50 FR on :45 Desc 1-4 *34-33-32-31, :30 rest
    4x25 FR on :30 Steady *17-16s
    4x50 FR on :45 Desc 1-4 *33-32-32-31
    ---200 BK Swim

    *Set 2*
    /w (m)agility paddles-snorkel
    6x100 FR on 1:30 100 as(50RALA/25CU/25DPS) RI...
    4x25 FR on :30 Steady *15s
    4x50 FR on :45 Desc 1-4 *33-32-31-30, :30 rest
    4x25 FR on :30 Steady *17-16s
    4x50 FR on :45 Desc 1-4 *33-32-31-30
    ---200 BR Kick

    *Set 3*
    /w fins
    3x200 FR on 2:40 200 as(50K/50RALA/50CU/50DPS) RI...
    4x25 FR on :20 Steady *15-14s
    4x50 FR on :40 Desc 1-4 *31-30-29-28, :30 rest
    4x25 FR on :20 Steady *16-15-14s
    4x50 FR on :40 Desc 1-4 *30-29-29-28
    ---200 BK kick

    *Set 4*
    500 BK as 4(25k/25dr/50swim) w/fins-(m)agility paddles
    500 Fly as 4(25k/50dr/50swim) w/snorkel-(m)agility paddles

    *Set 6*
    10x25 on HR, hypoxic-0, odd SDK, even FR @spl-9/10

    Warm down
    200 IM EZ
    100 IM EZ

    I did a 6K workout on Friday, and a lighter 3K workout Saturday, then a complete rest on Sunday. This week I am beginning to gradually phase in some quality sets. Today for Sets 1-3, the focus was 4x50s FR descending 1-4. While these sets appear basic and simple to do, it felt hard for me today as I have not done any significant quality efforts since about mid December. Each time, the first 50 on each descending set of 4x50 felt very easy, but then to actually descend each 50 1-4, my effort felt like 50%-80%-95%-100%. I am being conservative on reading the clock, leaving right on the send off, and looking for the time off the clock on touching the wall, not during the glide, which I admit to being guilty of doing in the past.

    Florida Senior Games - Lee County, San Carlos Community Pool March 1
    I entered this meet as it is very near by, although not a sanctioned USMS meet. My goals are more about pacing and swimming the stroke form/technique I am practicing in workouts. Although I trained well last Summer-Fall 2013, but did not compete, whatever I times did in training are past, and at the moment I am starting over. While I would have liked to have included a 100 or 200 BK, I choose the 500 FR over 200 BK and 50 Fly over 100 BK. My entries in order (women's heats first, then men):

    1) 200Y FR, 2:15.00, goal is to descend 50 splits 1-4.
    5) 100Y IM, 1:15.00, I have never swum this.
    8) 50Y FR, 26.90, goal is to split second 25 under 14.
    10) 50Y Fly, 29.86, goal is to split second 25 under 15.
    15) 500Y FR, 6:10.00, goal is to negative split second 250.
    Swim Workouts
  7. Monday, February 17, 2014 9:10-10:00am

    by , February 17th, 2014 at 03:57 PM (Fast Food Makes for Fast Swimming!)

    100 Free
    3 or so minutes of massaging/popping something back into place in my shoulder. It felt awkward as I was swimming. I'm definitely older than I was yesterday!
    400 Free

    10 x 50 Flutter Kick w/ board @ 1:00 (ranged :45-:49s)

    8 x 100 Free Pull @ 1:20 (ranged 1:08-1:10s)

    200 Free

    15 x 25 SDK w/ short fins on back @ :30
    10 kicks underwater which took me to about the 15M mark
    1 x 25 Fly Fast w/ short fins (to maintain my butterfly status in the lap lanes)

    100 EZ
    2500 Yards
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/18/2013

    by , February 17th, 2014 at 02:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    1 X 200 3:15 3:00
    2 X 100 1:45 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 choice 2:00
    odd: moderate even: 85/90%

    3 X (4 X 50 choice 1:15
    Three moderate, #4 from the blocks @ 100%

    3 X 300 pull 4:30
    Descend 1-3 and neg split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Mon Feb 17th, 2014

    by , February 17th, 2014 at 10:47 AM (Ande's Swimming Blog)
    800 warm up
    done 2 fr, 4IM krls, 2fr

    4 x 100 on 1:20 right into
    3 x100 on 1:15 right into
    2 x100 on 1:10 right into
    100 on 1:05

    50 easy

    4 x 100 on 1:05 right into
    3 x100 on 1:10 right into
    2 x100 on 1:15 right into
    100 on 1:20

    100 easy

    4x(100kon 1:15, 50 on 35)

    Fins 14x50
    odds on 35
    evens on 45

    100 easy
    Swim Workouts
  10. Week 73 - Monday

    by , February 17th, 2014 at 09:41 AM (After a long rest)
    I had a great nights sleep and woke feeling rested. My key card To the pool did not work for some reason today so we had to wait for Tom to arrive(usually a few of us get an extra 10-15 minutes before Tom arrives on deck), but alas not today. Today's workout was a little different for a Monday and I was again very tired at the end of practice.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x50 on 33(swum as a transition from warmup to main) with instructions to get our heart rates up.
    4x(500 on 7 min (swum as 200 pull, 100 kick, 200 pull), 100 free on 2mins AFAP)

    Warm down
    8x50 on 1min swum as double arm back, free by 25

    Total 4000scy

    I held 30-31s on the transition 50s. These were tougher than last week today and suspect they were earlier in the workout(I will have to check this). The 500s I swam high tempo aerobic holding 1.01s on the pull and 1.30 on the kick. I was getting about 1minute or so of rest due to the time taken to transition from pull to kick and back again. On the fast 100s I went 53,54,54 and 53. I felt strong and did not tie up until the very end of the last 100 but they hurt.

    We have done a lot more high intensity swimming this last week and I feel good generally. Obviously I am tired but I think this mix will really help the back half of my mid distance races.
    Swim Workouts
  11. A quick 1 hour workout at the Y in 84 degree water

    by , February 17th, 2014 at 08:48 AM (Mixing it up this year)
    Since I have a longer ride to work from Hinesville, that means a shorter swim time to make it to work on time. My main pool was closed so the Y was the only pool open today. My guard today was one of the swimmers I coach in the evenings, Dylan.

    500 free
    500 free kick w/zoomers
    5x100@1:45 back w/strapless paddles & bouy held 1:40's
    10x25@:45 fly
    250 breast kick
    8x100@1:30 free w/strapless paddles & bouy held 1:23's
    200 free EZ

    Total 3000 yards
    Swim Workouts
  12. Workout 02/16/14: noon

    by , February 16th, 2014 at 11:00 PM (Maple Syrup with a Side of Chlorine)
    I skipped swimming yesterday I order to enjoy a massage with my wife. It felt great, and I am sore today (first time that has happened) - she really worked my back over. It should help in the long run, I'm sure.

    After church this morning and before servie tonight, I was able to get in a swim. The adult swim hour is packed on Sundays, so I took it easy and basically went according to traffic. Ended up with 3000 yds in 65 minutes, which is good news as the Rec is closed tomorrow for President's Day.
    Swim Workouts
  13. Sunday, February 16, 2014 1:00-1:45pm

    by , February 16th, 2014 at 07:32 PM (Fast Food Makes for Fast Swimming!)
    I worked last night till 3:00am, asleep just before 4:00am. Most of you on the east coast were probably just getting up with your lattes or whatever you drink, or already getting in the pool at this time (7:00am). I was off to bed though...a very tired James.
    I slept all the way till 12:20pm. Just in time to eat some lunch (breakfast) with the kids, and decided I'd hit the pool for a bit before going back to work. managed to get in a decent amount in the 45 minutes...

    1000 Free

    Kick Set w/ short fins (all SDK on back)
    200 @ 3:00
    150 @ 2:30
    100 @ 1:30
    50 @ under :30 (went :31) so close to making it.

    12 x 75 Free Pull @ 1:00 (went :50-:53s)

    300 EZ swim, with a couple fast 25s of Fly mixed in

    2700 Yards

    Still hoping to make it over to Kirkland for the masters meet next Sunday. I may have to call in "sick" that day, but truthfully it will depend more on the snowfall and such on the mountain passes. I'm not going to risk my life on heavy snow just to swim a meet, but if it's safe enough, I may be "sick".
  14. Saturday, February 15, 2014 11:30-12:15pm

    by , February 15th, 2014 at 05:17 PM (Fast Food Makes for Fast Swimming!)
    It feels like an eternity since I last swam, but according to my FLOG it's only been since Monday. I've done a ton of work between now and then, and had little sleep to fully recover for the most part, and that's what is taking a toll on my body.

    Tuesday night ended up being a late night for me at work, having an emergency repair that kept me over 3 hours into the early morning hours. Friday night as well was a scheduled 12 hour shift till 3:00am, and I'll be doing it again tonight too. It'll be about a 60 hour week at work, as well as the countless hours I've been putting in at home on the remodel.

    Needless to say, I'm a normal working person who swims as a hobby now, rather than a swimmer who works. It's tough mentally wanting to be able to do so much with my swimming too, but it'll have to wait. I am signed up for a meet next weekend in Seattle, but I am scheduled to work, which is probably for the better. I'd have to be rescued from the pool for not completing the 200 Fly anyway!

    Speaking of that type of stuff, one of our head lifeguards at the pool got to do real life CPR earlier this week. Not at the pool, but at home. She was visiting her mother, and her mother's boyfriend collapsed on the ground. I guess she did CPR for 10 minutes solo, until EMS arrived to take over. They credit her with saving his life. Nice job to her! short painful swim:

    500 Free - this actually felt good

    10 x 50 Flutter Kick w/ board @ 1:00 (held :50s and under)
    10 x 50 SDK w/ short fins @ :45 (:40s and under) my legs were sore from this

    3 x 100 Free Pull @ 1:20 - UGH!!!
    both my left shoulder and my cardio told me to stop on this one! I'm not a young kid anymore, and need to ease back into things.

    200 really EZ

    2000 Yards
  15. Swiming at the Y again

    by , February 15th, 2014 at 04:32 PM (Mixing it up this year)
    Not too bad today only 84 and I was able to tolerate it ok. The only bad thing was that the hot tub was not hot, it was only 98 which was not refreshing after my swim.

    My fly felt strong, but my freestyle was week.

    2 times thru
    200@3:30 free
    2x100@1:30 free w/strapless paddles
    4x50@:50 free w/strapless paddles

    500 free kick w/zoomers
    10x50@1:00 free 1/2 pull 1/2 kick
    10x50@:55 fly w/monofin held :40's
    8x25@:45 free kick #3 & 6 FAST
    20x25@:45 fly odds drill evens build
    8x25@:45 fly kick #3 & 6 FAST
    8x50@1:00 free every 3rd on :45
    500 free kick w/zoomers
    5x100@1:45 free w/snorkel
    50 breast kick

    Total 5050 yards
    Swim Workouts
  16. Week 72 - Saturday

    by , February 15th, 2014 at 11:41 AM (After a long rest)
    The SCAC conference meet has been going on at our pool since Wednesday and a lot of age group practices have been affected by the meet. My daughters training group swam at 6.30 today so we were up and out earlier than usual for a Saturday. Instead of sitting around on deck for 30 minutes I hopped in the baby pool and warmed up. Just as I was about to do the masters session Tom asked if I would swim some fast swims from the blocks with his kids. I ended up doing a fast 100 and a fast 50 before jumping back in with the masters workout group. Today's practice had some more fast pace based 200s which everyone cringed audibly when it was announced. As I wrote earlier this week these suck and hurt like nothing else and today was no exception. Due to the number of workout groups we had far fewer lanes than normal and doubled up as opposed to a lot of my practices where I get a lane to myself. I know we are spoiled and I am not complaining at all.

    Warm up
    3x400 swim with snorkel with 20 seconds between 400s

    Main sets
    100 free from blocks AFAP
    1min rest
    50 free from blocks AFAP
    2x(2x100 on 1.20, 4x50 drill swim by 25 on 50) (this was half the masters warmup)
    2x(4x50 kick on 1min AFAP, 100 easy on 1.30)
    3x(200 free on 2.05 AFAP, 50 back on 1min AFAP, 50 easy on 1min)
    200 easy
    6x50 with fins no breathing on 1.30

    Warm down
    200 easy

    Total 4150scy

    I went 50.82 with the electronic timing, and the kids told me I was out in 24 and back in 26 which are great splits for me. The 50 I felt really tight and went 24.46.

    The fast kick I held 35 and 36s throughout and worked this set very hard. The 200 set was again very very hard but again I did great holding 1.58s on all three. Today's 200s were harder for a couple of reasons; the first being I had already done the fast 100 and 50 and worked a kick set. The second reason was that there was more splash from sharing the lane. Instead of circle swimming my lane mate and I split sides which helped a little. The rest of the workout was active recovery. At the end of practice my practice group hung out for a while in the pool and then on deck which was fun while I waited for my daughter to finish and get changed. Today was a lot of fun! I do think that 2.05 is now my new send off on this type of set but Tom dropped a hint today that I will be coming down to 2 mins over the next few months. It's great when your coach sees something in you, that you don't see yourself and he has been terrific to work with throughout my masters journey.
    Swim Workouts
  17. Workout 02/14/14: noon

    by , February 14th, 2014 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    Spent roughtly 2 hours digging out from the most recent winter storm to hit the area, complete with close to 20 inches of snow! A great way to get the heart moving this Valentine's Day

    Hit the pool at lunch and had the pool to myself for the first half hour:

    200 Fr/200 Bk/200 IM Drill

    4 x through with snorkel:
    - 100 kick on 1:50
    - 100 Fr pull with buoy on 1:20

    10 x 150 on 2:10, done as 2 x through:
    - Perfect Stroke with AP
    - 100 DPS, 50 Fast
    - 50 DPS, 50 Fast, 50 DPS
    - 50 Fast, 100 DPS
    - 150 BK plus :20 SR

    50 Easy
    4 x 50 on :60
    - easy FR down, :05 rest, IMO Fast back
    200 loosen and out
    (Solo/Rec/3350 yds/60 min)

    I felt really great in the water, and took advantage of the empty pool to the fullest extent possible. After the swim, I broke out my roof rake to complete drylands for the day.
    Swim Workouts
  18. Week 72 - Friday

    by , February 14th, 2014 at 07:00 PM (After a long rest)
    I was late waking up this morning but luckily was able to drag myself out of bed and get to the pool early enough to open up and let one of my friends in early. She is atttending nursing school and has to start practice 30 minutes earlier than everyone else so she can make her first class on fridays. It was a close call to me being late!

    Todays work out was a beast of a workout yet again. More high intensity high pace work. This is not what I like(because it hurts so bad) but exactly what I need to be working on.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x50 free back on 45
    10x50 on 50 alternating kick swim, by 25 and drill swim by 25

    Main sets
    3x(100 AFAP on 2min, 50 AFAP on 1min, 150 AFAP on 3mims)
    100 easy
    10x100 kick with fins on 1.30
    100 back AFAP
    200 easy
    100 fly AFAP
    200 easy
    100 free AFAP

    Warm down
    200 easy

    Total 4600scy

    This workout hurt so so bad. That said I swam a great practice today.

    I was told to hold 55s on the 100s, 25s on the 50s and 1.25s on the 150s. I held 55,54,55 on the 100s, 25,25,25 on the 50s and on the 150s went 1.25,1.27,1.27. The 150s hurt really bad and despite my best efforts my stroke shortened and my turns sucked towards the end of the second and third 150s.

    My big take away from this morning was that I am circle swimming as I get tired and once again my turns and kick suffer as I get tired. Despite hating this workout because it hurt so bad i feel this is exactly the type of workout I need to incorporate into my training more regularly.

    The back, fly and free were to pace one of Tom's junior racer girls who is working on TAGs(Texas Age Groups) cuts at a meet a week tomorow. It was fun to swim with her and I went 1.00 on the back, 1.00 on the fly and 51.2 on the 100 free. I had not swum a 100 fly since I was 16 so it was fun to swim but I had a small cramp on the first turn that luckily did not turn into a big cramp.

    I met with Tom after practice and talked about what worked and did not work on the last training cycle. We also discussed my meet lineup for worlds and he suggested me dropping the 800 but I asked if we could leave that decision until May. His fear is that it's the first race of Worlds and it could impact my other races. I struggle with what to do because I think I can go under 9mins on the 800 and this will place pretty high(8.50 mids have won the last two World Masters in my age group), and I don't like giving up events. His logic makes complete sense but we will see how things are going long course in May and then decide. We also talked about my taper and pace work and we agreed to make some adjustments. We plan on incorporating more high intensity pace work like today's main set throughout the training program. The thought being that this will help with my speed over the events I stand the best shot at worlds, namely the 200 and 400. We also talked a great deal about my taper and we are going to try something a little different, dropping my yardage earlier but overall shortening my taper by a week. This may change if I drop the 800. Tom's fear is loosing my base endurance with too long a taper at too low yardage. Its a fine line when you swim everything from the 50 to the 800.

    Updated February 14th, 2014 at 07:10 PM by StewartACarroll

    Swim Workouts
  19. Friday 2/14/14

    Friday 2/14

    AM and PM SCY

    AM swim:

    300 swim every 3rd 25 scull w/ snorkel
    8x25 @ :10 rest under H2O kick w/ fins
    4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

    "I.M. Test Set"
    6x25 @ :30 FL SMOOTH (14.1, 14.1, 14.3, 14.2, 14.5, 14.3)
    5x50 @ :50 BK BEST AVG (33.8, 33.9, 34.0, 34.1, 34.1)
    5x50 @ :50 BR BEST AVG (34.1, 34.1, 34.2, 34.2, 34.0)
    5x100 @ 1:15 FR #1-4 STRONG, #5 N.S. (1:04.1, 1:04.5, 1:04.5, 1:04.8, 30.0/28.5 - 58.5)

    6x50 @ 1:00 drill/swim by 25 w/ snorkel
    300 FR/FL by 75 kick w/ board + fins

    Total: 4550

    PM swim:

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

    3x100 @ 1:30 FR kick w/ board + fins
    200 @ 2:40 swim w/ paddles 3-2-1-0 breaths per 25
    3x100 @ 1:30 FR kick w/ board + fins
    4x50 @ 1:00 swim w/ paddles 3-2-1-0 breaths per 50
    3x100 @ 1:30 FR kick w/ board + fins
    8x25 @ :05 rest swim w/ paddles 0 breaths per 25

    300 EZ w/ snorkel

    Total: 3000
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/17/2013

    by , February 14th, 2014 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right

    1 X 500 kick

    4 X 250 pull 3:45
    #1/2: negative split
    #3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 X 50 free 1:00
    1 x 300 IM 5:15
    4 X 50 free 1:00
    1 X 200 IM 3:30
    4 x 50 free 1:00
    1 X 100 IM 1:45
    4 X 50 free--swim down-- 1:00

    Swim Workouts