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  1. Workout 09/11/18: evening

    by , September 11th, 2018 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    Back from shutdown! I actually took the whole two weeks off and did not swim in order to give my body a little rest.

    200 swim/100 kick/200 pull
    10 x 50 on 1:05

    5 x ? on 2:00 (did 150s)
    5 x ? on 1:30 (did 100s)
    5 x ? on 1:00 (did 75s for first , then a 25)
    5 x ? on :45 (did 25's with group)

    200 loosen and out
    [Masters/Rec/2900 yds/6 min]
    ==================
    Good swim with Greg and a new gal Annie.
    Categories
    Swim Workouts
  2. Tuesday 9/11/18

    PM LCM w/ Trip + Jack @ LRRC

    2x
    400 5 FL kicks off ALL walls, every 4th 25 scull w/ SNKL
    4x150 @ 2:30 k/dr/bld w/ fins
    odd: BK
    even: FR

    36x50 @ :50 FR
    3 SMOOTH (held :37s until about halfway point, then dropped down to :36s and :35s)
    1 @ 800 PACE (:33- to :33 mid on all but the last one, where I was :31 mid)

    6x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 4400

    SHOUT OUT: Trip, who pushed me on all the SMOOTH ones, and then came out swinging on #36, going a respectable :33 mid.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 9/12/18

    by , September 11th, 2018 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    3 x 100 1:30

    Kick set
    8 x 50 1:15 25mod/25fast

    Main set
    1 x 25 :45 easy
    3 x 25 :45 strong
    1 x 50 1:15 easy
    3 x 50 1:15 strong
    1 x 75 1:30 easy
    3 x 75 1:30 strong
    1 x 100 2:15 easy
    3 x 100 2:15 strong
    [All swims choice]

    Freestyle set
    1 x 400 5:45 long & strong
    2 x 300 4:15 neg split
    3 x 200 3:00 desc 1-3
    4 x 100 1:30 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  4. Monday 9/10/18

    PM LCM Solo @ LRRC

    800 (300 swim/100 kick)
    600 (200 pull/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    2x
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 2:00 "Rouse 100s" w/ fins

    4x50 @ :50 DPS perfect stroke

    Total: 3600
    Categories
    Swim Workouts