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  1. Sarasota Y Sharks Masters GOLD Workout 3/14/18

    by , March 13th, 2018 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:30 [2:30]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 vertical kick
    1 x 50 1:30 [1:15] fast

    Stroke set
    4 x 50 1:15 [1:05] fly
    4 x 50 1:15 [1:05] back
    4 x 50 1:15 [1:05] brst
    4 x 50 1:00 [1:00] free
    1 x 200 IM

    Free/pull set
    3 x 200 3:10 [3:00] long & strong
    3 x 150 2:20 [2:10] last 50 strong
    3 x 100 1:30 [1:20] neg split
    3 x 50 :50 [:50] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
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    Uncategorized
  2. 3/13/18 Workout

    by , March 13th, 2018 at 09:05 AM (Swimming Through Jello)
    Tuesday 3/13/2018 CrossFit Workout

    Bit of circuit-type work today...

    Warmup - rowing, core work, stretching, PVC drills

    Strength -
    A) DB lunges 4x12 50# each hand
    B) Ring dips 4x8 strict
    C) Upright row 4x12x75#

    Conditioning - EMOM 16, 4 rounds each of
    1 - 12 cal assault bike
    2 - 15 wall balls 20#
    3 - One arm DB overhead carry 50#x30m ea arm
    4 - 5 PSn + 5 OHS 95#
    Categories
    Uncategorized
  3. Monday 03/12/18: evening

    by , March 12th, 2018 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Well, looks like Nor'easter #3 in less than two weeks is due to come in overnight and continue through Wednesday. I have had a slight head cold return so I am not feeling the best, so with the expected 12+ again (we had 9 inches 3/2 and 13 inches 3/8) and more shoveling I not only expect the Rec to close tomorrow for regular practice but I'll also have more drylands coming! It always seems like when I have a meet coming up I have to shovel or rake! hahaha

    Tonight's taper-ish workout solo at the Rec...
    200 free/200 back/200 im drill
    4 x 100 (50 kick, 50 pull)
    4 x 100 [25 easy, 25 fast (rotate strokes), 50 easy]
    200 loosen and out
    [Solo/Rec/1600 yds/40 min]
    =================

    Hotel booked for Harvard meet this weekend. Will drive down before events start on Friday, swim 7 events over the weekend, and drive home Sunday evening. I am in my long stretch at work so no chance before the meet to swim outside of practice tomorrow night, so I am hoping that practice is a go!
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 3/13/18

    by , March 12th, 2018 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    4 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :40 fast

    Stroke set
    3x
    3 x 25 :40
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    20 x 25 :30
    [Alt 1 easy, 3 fast, all choice]

    Freestyle/pull set
    20 x 100 1:30
    [Alt 1 easy/3 strong]

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  5. 3/12/18 Workout

    by , March 12th, 2018 at 09:19 AM (Swimming Through Jello)
    Monday, 3/12/2018 Pool Workout

    Bit of a miscellaneous workout today. Wanted to get the Swimathon 100 IM in early in practice.

    200 fr/100 bk
    8x50 k/dr, dr/b IMO 1:00
    100 EZ

    100 IM from the blocks - 55.33

    100 EZ
    //Then I jumped into the main set where everybody else was.

    4x75 25 bk/50 fr 1:10
    3x100 fr 1:30
    100 EZ
    200 k FAST (2:41)
    6x50 D1-3 to 85% :50
    4x75 25 bk/50 fr 1:10
    3x100 D1-3 pull 1:30 (1:07-1:04-:58)
    100 EZ
    200 fast (2:05, was running out of gas here)

    200 warmdown

    3300

    After work...
    Sn Bal + OHS - 95/1+2, 135/1+2, 155/1+2, 175/1+2, 195/1+2, 205/1+2x3

    Updated March 13th, 2018 at 09:03 AM by JPEnge

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    Uncategorized
  6. Weekend Workouts

    by , March 11th, 2018 at 11:50 AM (Swimming Through Jello)
    Friday PM 3/9/2018 CrossFit Workout

    Warmup - airbike, squat drills, jumprope, muscleup warmup

    Conditioning - CrossFit Open 18.3
    14 minute AMRAP
    100 double unders
    20 overhead squat 115#
    100 double unders
    12 ring muscleups
    100 double unders
    20 DB snatch 50#
    100 double unders
    12 bar muscleups

    I got to 1 bar muscleup. My double unders are not efficient, though I did do my first set of 100+ in years on the opening set. This'll probably be the worst score of my Open, I think.

    Saturday, 3/10/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    4x{3x100 D1-3, 4x25 :30 fast IMO}
    Descend fast 100s by round 85% to all out - did 1:01, :59, :58, :57

    100 EZ

    10x50 fast starting :50 adding 10 sec to interval each pair
    Not very consistent - 28 highs all the way to 26 lows in various places.

    100 EZ

    8x50 k/dr IMO 1:00

    100 warmdown

    3600

    Doing yoga Sunday afternoon. Will hit the 100 IM for the Swimathon Monday morning assuming I feel good.
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 3/12/18

    by , March 11th, 2018 at 10:23 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:30
    3 x 100 1:40
    8 x 25 :40 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 100 2:15
    4 x 50 1:15
    8 x 25 :45 fast

    Freestyle/pull set
    8 x 50 :50 pace
    1 x 400 6:00
    6 x 50 :50 desc 1-3/4-6
    1 x 300 4:30 neg split
    4 x 50 :50 strong
    1 x 200 best effort

    Stroke/sprint set
    4x
    1 x 50 1:00 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 50 1:00 fast
    [Fast swims: RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Easy swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  8. Wed-Sat, March 7-10

    by , March 10th, 2018 at 09:04 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY @ Pitt


    Warm up:

    400 (did 350)
    200 drill (did 150)
    8 x 25 shooters @ :40

    Main sets:

    4 rounds (I did 3 and modified)
    4 x 125 @ 2:10 (did 25 burst SDK + cruise + 50 EZ)
    8 x 25 @ :30, did odds = 100 pace, evens = EZ
    1 x 50 EZ
    1 x 50 fast (did 25 AFAP + 25 EZ)
    1 x 50 EZ

    Total: 2650


    Thursday:

    40 minutes at the gym doing: deadlifts, good mornings, seated row, hip thrusters, hip adductors, explosive leg extensions, extreme angle squat, etc.


    Friday:

    8 miles on treadmill in 2 outings while Fort Daughter was sleeping in & napping


    Saturday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    4 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst to 15 m, cruise back, 6 of them off the blocks
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-4:00
    -- my easy is just DAB or easy kicking
    50 EZ

    4 x 25 w/chute
    200 EZ

    Total: 2250


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


    Kept my workouts pretty short this week with my daughter home. Still I felt pretty sluggish today. Planning on heading back to BP tomorrow for another sprint practice. I did enter our Y Champs on April 7-8 at Spire. There is a masters meet here in Mt Lebanon next weekend. I might drop in and deck enter a couple events just out of sheer convenience.
  9. Sarasota Y Sharks Masters GOLD Workout 3/9/18

    by , March 8th, 2018 at 11:32 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-3

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 3:45 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:45 [3:00] IM
    2 x 100 2:30 [2:15] kick
    2 x 100 2:00 [1:45] stroke
    2 x 100 2:00 [1:45] IM
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:05] IM order
    4 x 50 1:00 [1:00] choice

    Free/pull set
    6 x 200 3:00 [2:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  10. 3|8|18 LCM

    1000 IM kick as touchngo 200ís
    • fly kick done UW alternating between atlantis per 12.5ís
    • board and snorkel for frog and free kicks
    • 25:33

    200 warmdown

    Updated March 8th, 2018 at 03:00 PM by __steve__

    Categories
    Uncategorized
  11. 3/7 & 3/8/18 Workouts

    by , March 8th, 2018 at 09:02 AM (Swimming Through Jello)
    Wednesday 3/7/2018 CrossFit Workout

    Warmup - airbike, stretching, KB warmup

    Strength - EMOM 16
    A) Deadlift - 345/5
    B) 10 knees to elbows
    C) left side plank :30
    D) right side plank :30

    Conditioning - 5 rounds
    20 KB swings (American) 53#
    40m bear crawl

    7:03

    Thursday 3/8/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    3x{4x25 :30 D1-4
    3x50 :55 D1-3
    2x75 1:15 build by 25
    100 D by round}
    rd1 - fr, rd2 - bk, rd3 - fr, all 100s IM

    10x100
    1-3 k 2:00
    4-5 k 1:50
    6-8 p 1:30
    9-10 p 1:20

    200 warmdown

    3500

    Knew I was going to run out of gas somewhere in the middle of the fast stuff, shoulders and forearms really feeling it from the KB swings yesterday. Kick part of the set was really good though, 1:25ish for all the 100s.
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 3/8/18

    by , March 7th, 2018 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc
    2 x 150 2:10 neg split
    4 x 75 1:05 desc
    3 x 100 1:30 last 25 strong
    4 x 75 1:05 desc

    Stroke set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:05 25fly/25back
    1 x 50 1:05 25brst/25free
    1 x 100 2:00 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  13. Mon-Tues, March 5-6

    by , March 7th, 2018 at 10:41 AM (The FAF AFAP Digest)

    Monday:

    35-40 minutes of lifting at the gym. Then did the following solo swim @ Pitt:
    500 various
    5 x 50 burst SDK + cruise
    8 x (25 AFAP + 75 EZ) @ 3-4:00
    100 EZ


    Tuesday: Swim/SCY/Solo (but an overlap with Jim) @ Sewy

    550 various
    8 x 50 @ :50, odds = free w/paddles, evens = kick
    20 x 25 @ 100 pace IM order @ :45
    100 EZ
    20 x 25 @ 100 pace, backstroke kick @ :40
    200 EZ
    12 x 25 @ 100 pace, IM order
    100 EZ

    Total: 2650


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


    Just getting in some short workouts with my daughter visiting for spring break. Will likely head to Pitt tonight. Not exactly sure what my next meet will be, but I am thinking of signing up for the Y Champs at the Spire Institute. Everyone says it's a fabulous pool.
  14. Workout 03/06/18: evening

    by , March 6th, 2018 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight, after snow storm number 1 and impending storm number 2...lots of shoveling to keep my cardio up

    200 free/100 kick/200 pull

    6 x 75 on 1:15 (1-4: rotate IM, 5-6 free)
    1 x 50 easy
    8 x 50 FR on 1:10 (odds DPS, evens fast)
    1 x 50 easy
    8 x 50 bk on 1:10 (odds DPS, evens fast)
    1 x 50 easy
    6 x 25 burst and cruise on 1:00
    3 x 50 loosen and out
    [Masters/Rec/2300 yds/60 min]
    ===================

    One of my taper workouts as New England LMSC champs are approaching. My pacing felt good on the 50's. I'm not really confident about where my training is at this point, but since I have the weekend off I decided to enter all three days but keep to the lower yardage events and not a whole lot of them! For Harvard I will be swimming:

    Fri:
    14 Men 100 SCY Free
    16 Men 50 SCY Fly
    18 Men 100 SCY Back
    Sat:
    28 Men 50 SCY Breast
    30 Men 200 SCY Back
    Sun:
    44 Men 50 SCY Back
    46 Men 100 SCY IM

    Now to book a hotel and hope that we don't get a blizzard during the meet like we did at New England age group champs back in 1993!
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 3/6/18

    by , March 5th, 2018 at 01:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    4 x 100 1:30
    6 x 25 :30 strong

    Kick set
    6 x 50 1:10
    6 x 25 :40 fast

    Stroke set
    3x
    2 x 25 :40 perfect stroke
    1 x 100 2:00 IM
    [25s: RD1 fly, RD2 back, RD3 brst]
    [Desc IMs by round 1-3]

    Sprint set
    2x
    3 x 25 :20
    4 x 25 :25
    5 x 25 :30
    [All swims choice]

    Free/pull set
    3 x 200 3:00 long & strong
    3 x 100 1:30 desc 1-3
    3 x 50 :50 mod
    3 x 100 1:20 desc 1-3
    3 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4750
    Categories
    Uncategorized
  16. Albatross Meet

    by , March 5th, 2018 at 10:46 AM (The FAF AFAP Digest)
    It's been a long blogging hiatus. I hit another detour in my comeback in late December and January (vacation and post vacation flu-ish thing) that kept me out of the water for quite awhile. But I've been training pretty regularly since mid-January. In the pool that is; I've not been moved to return to the gym because of a wee treadmill addiction. Anyhoo, I took myself off to the Albatross meet with about 6 weeks training under my belt and a mini taper. After a 1.5 year racing hiatus, I had major racing rust and of course was way off my PRs.

    50 back SCM, 32.1

    I had an uncharacteristically mediocre start, which lacked explosiveness. I had a good first length and decent turn. I was a little deep on my underwater on the second length. The main issue though was that I couldn't really feel my arms/they didn't want to move the last 10 yards. I had a major glide at the end because I just couldn't summon the energy to take another stroke. That cost me going a 31. Still, I am content with a 32 after the VTOS debacle and given my still closed veins. That time would have been #1 in the world last year in my age group.


    50 free SCM, 29.5

    I had a pretty good start (feet not together tho) and first length. I botched the turn a bit with a half stroke and extra breath. I tried the Lochte turn off the wall. It went decently, but again I was a little too deep. Then I just staggered to the wall again with arm fatigue. Since all the youngsters scratched, I ended up winning the Fastest Woman on the Water award.


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


    Whew, it was good to survive my first meet back. I think it being SCM not SCY added a degree of difficulty for me. Aside from some limitations from the VTOS, I think my main problem in the pool right now is that I lack strength. I had a ton of muscle removed from my chest of course. But I'm also not getting as much DPK as before. So off to the gym I go! I plan to start in small 30 minute chunks.

    Updated March 5th, 2018 at 01:43 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  17. 3/5/18 Workout

    by , March 5th, 2018 at 09:04 AM (Swimming Through Jello)
    Monday, 3/5/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x{2x150 smooth 2:15
    4x25 FAST 1:00
    2x150 smooth 2:15
    4x50 FAST 1:30
    2x150 smooth 2:15
    100 FAST}
    (round 1 150 free, FAST free :11mid, :25mid, :56; round 2 150 fin k, FAST breast :14high, :31/:32, 1:06!)

    200 warmdown

    3600

    First time I've actually felt like I could get myself moving fast in a bit. Good workout! Especially happy with that 1:06 breast at the end of everything and from a push.
    Categories
    Uncategorized
  18. How Do I know if my Swimwear is Legal?

    by , March 4th, 2018 at 11:41 AM (Rules Committee Blog)
    Article 102.12 covers the rules for swimwear in USMS competition. This article contains several provisions, so this month's blog post breaks down each provision, including type of suit, coverage, and other things that can or cannot be worn in competition. Note that article 303.7 covers the rules for long distance and open water which are very similar to pool competition, but contain a couple of key differences.

    102.12.1A says that the swimsuits worn for competition shall be nontransparent and conform to the current concept of the appropriate. The referee shall have authority to bar offenders from competition until they comply with this rule.

    Well, this one should be self-explanatory - no see-through suits!

    102.12.1B says that swimwear shall include only a swimsuit, no more than two caps, and goggles (a nose clip and ear plugs are allowed). Armbands or legbands shall not be regarded as parts of the swimsuit and are not allowed.

    A common question from swimmers is "can I wear something to help with an injury?" Typical questions include things like elastic bandages, knee braces, therapeutic bands, etc. The answer is generally "no" since these are considered an advantage in competition and not permitted under this rule.

    Article 102.12.1C has several rules:

    In swimming competitions, the competitor must wear only one swimsuit in one or two pieces. Does this mean that women can wear two-piece suits? Yes, but see below for some restrictions on coverage and fasteners.

    The rule also says that for men, the swimsuit shall not extend above the navel nor below the knees, and for women, shall not cover the neck, extend past the shoulder nor extend below the knees. (See below for the difference that applies to open water competitions.)

    All swimsuits must be made from textile materials. How would I know if my suit has a material that is not permitted? Well, we also say in 102.12.1D that only swimwear complying with FINA specifications may be worn in any USMS sanctioned or recognized competition. FINA evaluates and maintains a list of approved swimwear. If you purchase a suit that has been approved by FINA, it will have a sticker on it that says "FINA Approved Swimwear". All of these suits are approved for use in USMS competition and a complete searchable list is maintained by FINA here:

    http://www.fina.org/content/fina-approved-swimwear

    USMS policy is to also accept "legacy" suits that comply with FINA specifications even if they do not appear on the FINA approved list. Generally, suits that are made out of materials such as lycra, nylon, polyester, or other traditional materials are acceptable. Suits made from neoprene or other buoyant materials are not acceptable because they violate 102.12.1E regarding the use of devices or substances that enhance speed, pace, buoyancy, or endurance. Any type of surface treatment that closes the mesh structure of the material (suach as a coating) is subject to scrutiny, so it is the technical suits that we need to look at. A pair of "board shorts" or a beach suit for women made out of traditional materials will generally comply with the rule.

    General tip: If a suit is marketed specifically for triathletes or strictly for training, you may want to check the specifications further. Triathlons donít follow the same rules and we have found some suits marketed to improve buoyancy that would not comply with the rule. Anything marketed with a thermal insulation material (e.g., a wetsuit) is likely not permitted.

    FINA also has a prohibition against zippers or any other fastening system, including ties. A waist tie is the only exception. For women, this means that a two-piece suit with a top piece that ties in the back is not permitted.

    The FINA approval process will also look at the thickness and permeability of the material used in the swimwear construction. If you really want to understand all of the technical specifications, you can find them here:

    https://www.fina.org/sites/default/files/frsa.pdf

    Now we go to article 102.12.1E which says that no swimmer is permitted to wear or use any device or substance to enhance speed, pace, buoyancy, or endurance during a race (such as webbed gloves, fins, power bands, adhesive substances, snorkels, neoprene caps, etc.).

    All of these great training devices that we use in workouts to help us train more effectively either by improving stroke technique, dealing with injuries, or making it easier to train are not meant for competition.

    What about watches? The interpretation on watches is that watches could be considered pacing devices, but only if they are used for this purpose. It is not necessarily illegal to wear a watch in competition, but if an official observes a swimmer using a watch during a race, the swimmer is subject to disqualification.

    Rule 102.12.1E also explicitly says that medical identification items may be worn. If you wear a medical alert bracelet, for example, you are not required to remove it for competition. Doing so could compromise safety and the ability to respond to a medical emergency.

    Rule 102.12.1E also addresses the use of tape. The rule says that any kind of tape on the body is not permitted unless approved by the referee. We get many questions regarding the application of the rule and an official interpretation, consistent with FINA and USA Swimming, was issued in 2016.

    The use of tape in competition is limited to situations involving verified medical conditions. The application of tape is intended to be for situations such as wound closure, taping of fingers or toes (no more than two), taping to secure medical devices, or other limited uses that would not provide any competitive advantage. The use of any kind of tape that purports to provide muscle compression; muscle, joint, or ligament stabilization; or other physical benefits, including therapeutic elastic tape or similar products, is never permitted in USMS competition.

    Finally, we have the following provision in article 102.12.1C(1): Exemptions to the foregoing restrictions may be granted to a swimmer, on a case-by-case basis, by the chair of the Rules Committee or designee. Exemptions will be granted for conflicts due to the swimmerís verified religious beliefs, verified medical conditions, or other reasons as deemed appropriate by the chair of the Rules Committee.

    Medical exemptions are generally intended for permanent medical conditions that would preclude someone from complying with the swimwear rules and being able to participate in competition altogether. If you feel that you have a medical condition, a religious belief, or other circumstance that would merit an exemption, please contact the USMS Rules Committee Chair at: rules@usms.org.

    Article 102.12 describes the rules for pool competition, but the same rules generally apply for "category I swimwear in open water competition (i.e., not wetsuits) as described in article 303.7. The coverage rules for open water competition are different - both men and women are permitted to wear a suit that does not extend past the shoulder or past the ankles. For medical exceptions that cover open water competition, swimmers should contact the chair of the USMS Long Distance Committee at: LongDistance@usms.org.
  19. 3/2 & 3/3 Workout

    by , March 3rd, 2018 at 04:33 PM (Swimming Through Jello)
    Friday 3/2/2018 CrossFit Workout

    Warmup - assault bike, various squats and DB movements, burpee warmup

    Cleans warmup - 135/2, 185/2, 215/2, 235/1, 255/1 (all powers)

    Conditioning - CrossFit Games Open 18.2

    On 12 minute clock...
    1-2-3-4-5-6-7-8-9-10
    DB squats 50# ea hand (front rack)
    Bar-facing burpees (no step-up, two foot jump over)

    With remaining time...
    1RM clean

    7:05/245

    Conditioning part went pretty well, a bit too much break between burpees and squats in the later sets. Cleans went not well, legs were pretty well gone after the squats, I guess my strength has tanked a bit since swimming. Overall was pretty happy with the scores.

    Saturday, 3/3/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    200 free push the pace @ 3:30 (2:04)
    6x100 1,2 smooth 3 under 200 pace @ 1:30 (1:00s for pace)
    6x75 same @1:10 (44s for pace)
    6x50 same @ :50 (28,27 for pace)
    6x25 3&6 FAST @ :30 (12 high back, 15 low breast)
    4x200 o-smooth, e-fast pull paddles/k fins 3:00 (2:07 pull, 2:03 kick)

    8x50 k/dr IMO 1:00
    couple relay starts
    200 warmdown

    3900
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 3/5/18

    by , March 2nd, 2018 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:20
    4 x 75 1:30 IM/stroke
    5 x 50 :50 desc 1-5

    Kick set
    3 x 100 2:15 last 25 fast

    Main set
    4x
    1 x 100 2:00
    2 x 75 1:30
    3 x 50 1:00
    4 x 25 :45
    [RD1 25s fast, RD2 50s fast, RD3 75s fast, RD4 100 fast]
    [All swims are choice]
    [All non fast swims are mod w/perfect stroke]

    Free/pull set
    8 x 100 1:30 odds: build, evens: strong

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized