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  1. Saturday 4/26/14

    Saturday 4/26

    "Arkansas Masters Hall of Fame Meet"

    Today was the 10th annual Hall of Fame meet. Tonight is the hall of fame banquet for Arkansas Swimming, so the masters put on a meet during the early afternoon. I swam the 100 I.M., 100 BK, and 50 FR on a 200 FR relay. The meet is really short and today where was only one break between events, and all my events fell AFTER the break. I swam the I.M., climbed out, got a drink, and was getting right back in for the 100 BK. Same thing after the 100 BK. All in all, I was happy with how I swam given the short rest. My long axis strokes felt stronger (probably in part from getting back into lifting) while my short axis strokes felt sluggish (probably in part from getting back into lifting...).

    100 I.M. - 57.26 (26.73/30.53)

    100 BK - 1:03.73 (30.56/33.17)

    50 FR - 23.21
    (3rd spot on the relay)

    Total: 1500 ish
    Categories
    Swim Workouts
  2. Friday 4/25/14

    Friday 4/25

    AM only SCY

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

    6x75 @ 1:20 k/dr/under H2O kick w/ fins

    2x
    4x100 @ 1:40 (57.9, 57.0)
    4x75 @ 1:20 (NT, 41.9)
    4x50 @ 1:00 (26.5, 25.7)

    All distances descend #1-3 to FAST, #4 EZ (fastest times noted)

    250 EZ

    Total: 3500
    Categories
    Swim Workouts
  3. Thursday 4/24/14

    Thursday 4/24

    PM only SCY + Weights

    Swim:

    2x
    400 swim get out and dive every 100
    8x25 @ :10 rest scull/drill w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins

    4x25 @ :30 V.S.
    100 EZ

    Total: 2000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 30, 35)
    3x10 DB single-arm bicep curls (20, 30, 35)
    3x10 DB triceps extension (30, 40, 45)
    3x10 DB single-arm row (30, 40, 45)
    3x10 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (8, 8)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Categories
    Swim Workouts
  4. 4|27|14 SCM

    16 dives from side with video feedback

    10 x 50 fast on 2:00 as 25 fr / 25 FK (evens with fins)
    • 43 - 40's odds
    • 33's evens


    Drylands:
    dumb bell bench presses (hands slightly internally rotated)
    • 8 reps each with 25's, 35's, 50's, and 75's resting 2 minutes between


    RC stuff
    hip stuff
    midsection stuff

    Updated April 27th, 2014 at 10:34 PM by __steve__

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