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  1. Thu Sep 27th, 2012

    by , September 27th, 2012 at 05:10 PM (Ande's Swimming Blog)
    Thu Sep 27th, 2012

    Over slept, got a text from Ed saying IH 35 south north bound had a terrible wreck at slaughter and all north bound traffic was stopped, so I drove the long way into Austin.

    dove in around 7:40 for the last 20 min of practice


    Whitney coached
    SCY UT Swim Center Main pool

    Warm up
    missed it

    Main Set

    assigned 30 x 100 on 2:00
    done 2 fast 1 easy
    Did: 2 rounds

    Came back at lunch
    dove in around 12:08
    next to Mary & Tracy, Ned & Robert

    warm up
    went around 500


    MAIN SET

    27 x 100 on 2:00
    2 fast 1 easy
    from a push held mostly 59's, a few 58's 2 60's, then went 57 on last fast
    TOUGH SET


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  2. Wed Sep 26th, 2012

    by , September 27th, 2012 at 04:15 PM (Ande's Swimming Blog)
    Wed Sep 26th, 2012

    Lifted Tue Sep 25th

    Whitney coached
    SCY UT Swim Center Main pool

    Warm up
    went around 700


    Main Set


    100 IM strong went 1:06
    :30 sec rest

    100 aerobic
    1 min rest

    200 IM strong went 2:18
    :30 sec

    200 FR aerobic
    1 min rest

    300 Im strong
    30 sec rest

    300 FR aerobic
    60 sec rest

    400 IM strong
    30 sec rest

    400 FR aerobic

    20 x 50 on 45
    1 & 2 K
    3 FR with 3 breaths
    4 25 FAST 25 easy

    20 x 50 on 50
    odds IM
    evens: 25 FL 25BK or 25 BK 25 BR or 25 Br 25 FR

    then I doubled at noon
    rested more before each IM by doing 1/2 and swimming easy
    100 IM 62
    100 IM 2:12
    300 IM cruised it 3:36
    400 IM 4:40



    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -09/28/20122

    by , September 27th, 2012 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    After the long Birthday swim yesterday we are going to take things a bit easier today. I for one am tired.

    SCY
    1 X 200 3:15 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    18 X 50 1:00
    With fins.
    Every third fast.

    1 X 800 pull
    Swim 10's 3,6 and 8 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  4. 09.27.12 - Thursday workout

    by , September 27th, 2012 at 10:08 AM (Pete's swim blog)
    Swam w/ John, Roger, Dave and Meredith. Wore my Yingfa jammer for the weekly challenge set. Down to :19 seconds of rest. Still tired from the last couple days but had enough in the tank to make the challenge.

    SCY

    600 Warm up

    6 x 50 - :50
    1:00 Rest
    200 broken free by 50s, :19 rest between 50s. Made :30, :30, :30, :29. Better split this time but a little slower.
    50 Easy

    8 x 200 - 3:00
    1-3 Convert 25 fly/75 free -> IM
    4- 200 fly (had to sneak 25 free into this one)
    5-8 Convert IM -> free
    50 Easy

    3 x 200 Pull/200 Kick - 6:00
    100 Easy

    12 x 25 - :40 Hard IM Order down/no breath back

    12 x 50 - 1:00
    1-4 IM Order/Kick
    5-8 IM Order
    9-12 Free descend (:35, :33, :30, :28)

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  5. Half of a quality Aerobic workout I guess

    by , September 27th, 2012 at 08:22 AM (Mixing it up this year)
    Had to cut this one short due to time issues and circumstances.

    1000 as 250 swim/250 pull/250 kick/250 swim
    8x25@1:00 burst fly + cruise free
    100 EZ

    2xthru
    100@1:45 at 200 pace went 1:20 and 1:16
    4x50@1:30 kick descend 1-3 4 EZ went 1:07, 1:02, :58 then 1:09, 1:00, :56
    4x25@:45 shooters w/zoomers
    100 EZ

    200 pull w/strapless paddles easy

    total 2500 yards
    Categories
    Uncategorized
  6. Wed., Sept. 26, 2012 7:00-9:00pm

    by , September 27th, 2012 at 01:46 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Choice (did Free) DPS
    300 Breast Kick w/ board

    10 x 50 Free Pull @ 1:00 focus on breathing position, hand entry

    At this point the coach asks:
    Do you want to do the kick set now or later?
    For real? I voiced my opinion for right now to aid my body in the potential cramping that could happen later.

    10 x 100 Kick w/ fins @ 2:00
    (50 "Core Kick", 25 Flutter Kick Right Side/25 Left Side) - went 1:25s, still last in the lane
    --ended up being an "easy" kick set...wondering now what's coming next...



    Main Set: (8 Rounds)
    • 200 IM @ 3:30 "cruise it", but work the walls (I desc. them from 2:38-2:30 with minimal effort)
    • 2 x 50 SPRINT @ 1:15
    In Rounds 1/2, the 50s were Fly (went :30/:31s)
    3/4 were Back (went :35s)
    5/6 were Breast (went :37/:38s)
    7/8 were Free (went :28s, final 50 was :26.5)
    Coach John said these were great to end a 2400 yard set with that kind of speed. He said I looked like I was movin'. I guess I'm in shape now.

    200 Free EZ

    400 Kick w/ board build EZ to fast

    200 Free EZ

    -------------------------
    5500 Yards

    Side question from the coach after practice:
    Wonder how Jared (15 year old kid) feels about having a 35 year old guy leading the workouts?
    I'm not going to ask, but I know I'm working my butt off. Funny thing is that he and the other guys were carrying on a continual conversation between every rep along the way through the main set. I was trying to regain my breathing to be ready for the next go.
  7. Life Has Sort of Been Disrupted

    Been slow to post. Swam Saturday at the Natatorium. Struggled through the workout, but it was a good struggle. Then went home and worked on flooring the rest of the day. Sunday started out all right, but after church things took a turn. Found out Dad was being taken in for emergency surgery (he had his colon removed just two weeks ago and this was from complications). Monday morning when my alarm went off, I grabbed my phone and lay in bed. Then my sister called to say things were not going well. Instead of swimming, I went to church. While there, Dad passed away. So, now I'm in San Antonio. Brought my swimming stuff, but not sure if I'm going to swim out here. May just wait and get back to the pool sometime next week. We'll see.

    5x100 Free on 1:40
    3x200 Free on 3:00
    8x50 Kick on 1:00
    3x200 Free on 2:45 (fastest interval I've done)
    8x25 Kick on :30
    400 Free w/paddles - 5:20
    3x150 free on 2:30
    4x100 Free w/paddles on 1:30
    4x75 alternating with 4x100 on 1:20 and 1:30 Alternated Back and Free with paddles
    3x100 Free on 1:30
    150 Kick
    3x100 Free
    200 Free w/paddles
    3x100

    5600 yards
    100 minutes
    Categories
    Uncategorized
  8. Wed., Sept. 26

    by , September 26th, 2012 at 07:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 free, no breath @ :40
    50 EZ

    Main Sets:

    8 x burst dolphin kick + cruise @ 1:00

    1 x 50 AFAP fly w/fins, :23 low
    200 EZ

    1 x 100 AFAP IM w/fins, :55
    300 EZ

    Then I decided to do slightly modified version of Rushall's race pace ultra set #2, which Kirk posted on the Ultra Short Training Rushall thread. Rushall's set was:

    Race-pace Set 2: 30 x 25 m butterfly or breaststroke @ 100 m race-pace (include underwater work) @ :45

    I modified it to:

    3 x (10 x 25 w/fins @ 100 race pace @ :40 + 50 EZ @ 1:00)
    -- The 50 EZ after each set of 10 was enough to allow me to maintain true race pace and my heart rate was still elevated.
    -- I did stay UW 15 m for fly and back, probably 12.5 or breast, which was taxing with that interval/intensity.
    -- I only realized right now that he had suggested a SCM interval, so I perhaps should have chopped it back to :35. Oh well. Held:
    1-10 fly, 11 high- 12 low
    11-20 back, held 11s
    21-30 breast, held 14 lows

    100 EZ

    5 x (25 AFAP shooter w/fins + 25 EZ back kick) @ 1:30
    -- held 9 lows

    100 EZ

    Total: 3000


    ++++++++++++++++++++++++++++


    Though I might feel a little zippier today, but still pretty good.

    I also went to acupuncture today for the elbows. It has helped somewhat, but doesn't seem to be any sort of miracle cure. Of course, I haven't really made concessions in the water for my elbows. Such a long healing process ...

    Race Club Secret Tips Legs:
    http://www.theraceclub.net/videos/secret-tip-legs-lift/
    http://www.theraceclub.net/videos/se...gs-propulsion/

    Updated September 26th, 2012 at 08:03 PM by The Fortress

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -09/27/20122

    by , September 26th, 2012 at 03:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    The 5:30 group will swim the Coaches Birthday Swim:
    62 X 100 on 1:30

    Here is an alternative workout:
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    4 X 50 kick 1:00
    1 X 100 swim

    4 X 50 1:15
    4 x 25 fast :40
    Four rounds.
    Round 1:fly 2:back 3:breast 4ne of each stroke

    1 X 400 6:00
    4 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 X 200 2:40
    4 X 50 :40
    Freestyle, pull or swim.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  10. Wednesday September 26th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1500)
    300 before practice started
    4 x 75 @ 1:10 free
    6 x 75 @ 1:00 free
    6 x 75 @ 1:20 25 drill + 25 choice + 25 free

    Set I (600 / 2100
    2 x 200 @ 4:00 kick, descend
    1 x 100 @ 2:00 kick
    100 easy

    Set II (2400 / 4500)
    4 x 25 @ :30
    3 x 50 @ :50
    2 x 75 @ 1:00

    4 x
    * 1 x 200 @ 2:30 (did 2:35, went 2:29, 2:28, 2:26, 2:33)
    * 2 x 100 @ 1:15 (did 1:20)
    * 2 x 50 @ 1:00 active recovery

    Set III (800 / 3800)
    8 x 25 @ :30 drill
    2 x
    * 1 x 150 @ 2:15 pull with paddles and buoy
    * 2 x 50 @ :45 pull with paddles and buoy
    * 4 x 25 @ :30 scull

    ** 5300 yards **

    For some reason today was really tough. My arms were tired right from the start, and my legs and feet started cramping immediately after the kick set.

    I adjusted the intervals on the main set because I realized I was unlikely to make them. The idea was to descend the 2 x 100 each round, and to descend everything by round. I managed to descend the first three 200s, but fell apart on the last one and just barely made the interval. I used a pull buoy for just about the whole set because my feet and legs were threatening to cramp the whole time.
    Categories
    Swim Workouts
  11. Tuesday September 25th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1000)
    2 x
    * 1 x 200 @ 2:45 free
    * 1 x 150 @ 2:15 50 free + 50 choice + 50 free
    * 1 x 100 @ 1:30 25 choice + 75 free
    * 2 x 50 @ 1:00 drill

    Set I (700 / 1700)
    2 x
    * 2 x 75 @ 1:20 flutter
    * 2 x 75 @ 1:30 non-flutter (went breast)
    100 easy


    Set II (1650 / 3350)
    1650
    2 x
    * 1 x 100 @ 1:30
    * 6 x 25 @ :30 2 fly, 2 back, 2 breast
    * 3 x 75 @ 1:15 IM no free
    * 3 x 25 @ :30
    * 3 x 75 @ 1:00 free
    4 x 50 easy

    Set III (1200 / 4550)
    4 x 150 @ 2:05 pull with buoy and agility paddles
    4 x 100 @ 1:25 pull
    4 x 50 @ ??

    ** 4550 yards **
    Categories
    Swim Workouts
  12. Wed, Sept 26, 2012

    by , September 26th, 2012 at 10:15 AM (Workout Swimmer)
    500 back/free
    500 locomotive pull
    4 x 125 IM on 1:50 (last length non-free)
    300 K
    15 x 100 on 1:20
    200 cool down
    3 x 300 breast/free
    4 x 50 fly/free
    100 easy
    Total: 4600

    Doing better on the 1:20 intervals (finally!!) - Jen was first, Sela went 2nd - she couldn't make them & so I had to do a couple on the 1:15 to pass her around #5 and #6 - held mostly 1:11/12 for first 7 or 8, 1:13/14 for last 7. I know I'm doing much better than I was a year ago, but I have a long way to go before I can do 10 x 100 on 1:15 holding under a 1:10. Right now I'm aiming for holding a 1:10 on the 1:20's!!
    Categories
    Uncategorized
  13. 09.26.12 - Wednesday workout

    by , September 26th, 2012 at 09:52 AM (Pete's swim blog)
    Swam /w John, Ray, Dave, Dave, Leah and Wendy(?). Felt pretty awful today. I guess I pushed a little too hard yesterday and paid the price. Still, there were some bright spots.

    SCY

    600 Warm up

    4 x 125 Free - 1:45 (made 1:35s)
    100 Easy

    3 x 300 Free - 4:30
    100 Easy
    This where things fell apart. Make 3:45 on the first and 3:35 on the second. Dave led out #3 very fast on a quest for 3:15 or something like that and I foolishly followed. After about 100 yards, I felt like I did yesterday after the 400 IM. After that, it just wasn't pretty.

    4 x 125 IM - 2:00 (made 1:45-1:50)
    100 Easy

    8 x 75 - 1:15
    * 1-4 Convert fly to back
    * 5-8 Convert free to kick
    100 Easy

    10 x 50 - 1:00 Underwater down w/ fins, sprint back
    I really need to do more stuff like this. Made a full 25 yards on the first couple. After that, I was able to make the 15m mark or better. Did 5 on my back, 5 on front. Sprints were a little off the sprint pace but fast.

    200 cool down

    (4200 Total)
    Categories
    Swim Workouts
  14. Recovery day and monofin play

    by , September 26th, 2012 at 08:37 AM (Mixing it up this year)
    Have the 500 free, 50 free, 50 fly and 100 IM on saturday and 200 breast on sunday. One masters meet, one kids meet.

    Recovery day was really needed today.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    500 free kick w/zoomers every 3rd 25 moderate
    5x100@1:30 as 50 free/50 back w/paddles just made them holding 1:27's
    Gave that set to my kids last night only 2 could make it.

    8x25@1:00 shooters w/monofin I must say I really engage the abs more with the monofin that with the regular fins
    8x25@1:00 fly w/monofin my stroke seem to have better timing and I seem to be closer to the surface of the water.
    100 EZ

    Total 2500 yards

    I may have to shell out the money for a monofin. The one I am borrowing is in rough shape.
    Categories
    Uncategorized
  15. Tuesday, Sept. 25, 2012 7:00-9:00pm

    by , September 26th, 2012 at 01:47 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Front Scull, 25 Free breathe @ 5, 25 V-Sit Scull, 25 Back)


    10 Rounds of:
    • 100 Non Free (I did all Back, with Fly on Round 10) @ 1:45 - build each one to last 25 all out
    • 25 SPRINT (same stroke as above) @ :45
    • 25 SPRINT Free @ :45
    300 Streamline Kick on Back

    10 x 100 Kick w/ board & fins @ 1:25
    (did SDK on back w/ fins***) went 1:18-1:23s
    ***I can't kick full effort like this flutter or dolphin with a board, for some reason I cramp really bad doing so, and have found that I can make the sets SDK on my back.


    3 Rounds of 8 x 50 Free Pull (Desc. 1-4, 5-8) 1:00 rest between rounds
    • Round 1 - @ 1:00 Breathe every 5
    • Round 2 - @ :50 Breathe every 3
    • Round 3 - @ :40 Breathe every 3 (NOTE: I HATE Breathe every 3 or 5)
    8 x 25 Dive Sprints from the blocks (6 Free, 1 Breast, 1 Free) minimum 6 SDKs and finish hard

    400 EZ (100 Scull, 100 Breast, 200 Choice)

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

    5200 Yards


    Our club team may not truly pump out the yardage, but the intensity is sure there. I'm breathing hard after almost every set we do (but I also do put forth the effort as well). The pulling sets are always the easiest for me to do, and the kicking...well, I get it done. Some of these kids can kick!

    ...and I don't think it's going to get any easier either.
  16. Tuesday double

    This morning I swam at the Y with Rondi. We shared the fast lane with Stan (a former teammate from my Red Tide days) for the warmup, then had it mostly to ourselves for the rest of the workout. My goal today was to do some swimming at a faster-than-comfortable pace. Unfortunately the pace clock was broken this morning, but I found a way around that. Here’s what I did:

    800 scy warmup (400s, 200k, 200p)

    2ish times thru
    4 x 100 FR
    4 x 75, odds IM evens FR
    4 x 50 IM order
    4 x 25 kick
    100 easy
    [Rondi was doing her 5/4/3/2/1 set, so in the absence of a clockI decided to use her nice steady pace as my interval. On her 500, I did 4 x 100, starting each one when she reached the next 25 on her continuous swim (ie starting at 0, 125, 250, and 375 yards). Same idea for the 400 (75s starting at the beginning of each 100 of her 400), 300 (50s to her 75s), and 200 (25s for each 50). I got progressively more rest as the set went along, and so was able to increase the pace—the 25s kick were sprints. This turned out to be a good way for two people of different speeds to swim a workout together. It took me one time through to figure this out, so my first round was more like 700y of mostly FR.]

    500 mathy IM set

    450 pull with paddles

    250 play

    I didn’t want to get out of the pool this morning—that was a nice feeling that I haven’t had in a while.

    This evening I headed back to the pool—this time to the one at City College, uptown at Convent Ave. and 138th Street. My team started having practices there about a month ago when we lost pool time at Columbai. I had heard that these practices were not so crowded—at most of our workouts there are 5-6 or even more per lane—and I knew that head coach Scott would be on deck, which is always a plus. So when Hannah told me that she was going to this one, I decided to make today a double-dip.

    I was anticipating a workout with some sufficiently big intervals to swim fast, and that’s what we got. I had two excellent lanemates in Hannah and Jun, and here’s what we did:

    750 warmup (200 FR, 400 IM d/k by 50, 150 other stuff)

    Kick set—2x through
    150 kick @ 3:00
    100 kick @ 1:55
    50 kick fast @ :55

    100 easy

    4x thru
    100 ST fast @ 2:10 [FL- made it; BK 1:15; BR 1:29, IM 1:17]
    200 FR pull easy @ 3:10

    100 easy

    3x thru
    100 FR fast @ 2:00 [1:10, 1:09, 1:07]
    200 IM @ 3:20 [I did a graceful mid-pool turnaround to make these into 170 IMs]
    100 easy

    6 x 50 CH (25 fast, 25 easy) [did odds kick, evens BK]

    12 x 25 CH (12.5 fast, 12.5 easy)

    50 warmdown

    This was a hard but fun workout. I would like to get some speed back so that I can do some meets this fall and winter. Trying to do 100s FR fast felt awful at first—my body felt like about 6 different unconnected parts pulling different ways—but it got a little better as I went along.

    I’m happy to have the option of going to an uncrowded workout where I can work on speed and get some technique feedback—I’ll try to make this a weekly or every-other-week thing. It works better with my schedule now that I’m trying to be more of a night owl for diving practice on Thursday nights.
    Categories
    Uncategorized
  17. Tuesday, Sept. 25

    by , September 25th, 2012 at 04:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 50 fly drills @ 1:10
    20 x 25 shooters w/MF @ :40
    -- 4 back, 4 belly, 4 right side, 4 left side, 4 twirling
    50 EZ
    5 x 50 breast w/MF @ 1:00
    50 EZ
    5 x 50 smooth free @ 1:00
    -- working on wider pull
    50 EZ

    Total: 2100


    Stretching/Rehab Exercises, 40 min


    ++++++++++++++++++++++++++++

    This is my recovery week so I will skip drylands and take it easy in the pool on Tuesday and Thursday this week.

    I got around to trying some beet root juice today. http://well.blogs.nytimes.com/2012/0...lass-of-juice/. It doesn't taste "like dirt" if you put it in a smoothie and add pineapple, apple and some red fruit. The color is certainly pretty.

    Grit: key to success
    http://www.usaswimming.org/ViewNewsA...4515&mid=11997
    Categories
    Swim Workouts
  18. Tue Sep 25th, 2012

    by , September 25th, 2012 at 03:39 PM (Ande's Swimming Blog)
    Tue Sep 25th, 2012

    Need to lift today

    Whitney coached
    SCY UT Swim Center diving well which was warm, 82?? & main pool which was cool, 75ish
    main pool looked less green
    swam with Keith, Todd, Tyler, Marcio, Kellie & Korey

    Warm up started in diving well
    went around 800

    Main Set

    4 x 50 fl on 40 right into
    6 x 50 fl bk on 40 right into
    8 x 50 bk on 40 right into
    10 x 50 bk br on 40 right into
    1:00 break
    8 x 50 br on 45
    6 x 50 br fr on 40
    4 x 50 fr on 40

    (moved to main pool)
    5 x 200 on 2:45 done desc 100 fr 100 IM
    went 2:14 on last

    assigned 5 x 100
    did 5 x (25 fast 50 skip 25 easy )

    did 4 or 5 x (75 fr easy, rest 30 sec, 25 fast fl, bk or SDK)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  19. Monday 9/24/12

    Monday 9/24

    PM only SCY

    3x300 @ :10 rest
    #1- swim 4/6/2 turns
    #2- kick/dr by 50
    #3- dr/build by 50
    3x200 @ :10 rest
    #1- drill
    #2- dr/swim by 25
    #3- swim build each 50

    4x100 @ 1:40 4 L/4 R/ 4 full strokes FR w/ strapless paddles
    8x25 @ :30 side kick FAST
    6x100 @ 1:15 hold red HR
    8x25 @ :30 side kick FAST
    8x100 @ 1:10 hold red HR

    1000 pull w/ buoy + paddles + snorkel

    300 EZ

    Total 5000
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -09/26/20122

    by , September 25th, 2012 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Three rounds. Round 1 interval left, 2&3 right.

    1 X 200 kick 4:30
    4 X 75 kick 1:45
    4 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    2 X 100 IM 1:454
    4 X 50-1 of each stroke- 1:00
    Two rounds

    4 X 250 pull 3:45
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4650Y

    Updated September 26th, 2012 at 03:02 PM by SharksMasters

    Categories
    Swim Workouts
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