View RSS Feed

All Blog Entries

  1. 9/4/13 With the team

    500 mix up
    -mostly done with my favorite toys (snorkel & bouy)

    2 x (6 x 75) kick on coaches whistle
    -1-3 rotate a 25 fast
    -4. First 25 sprint
    -5. First 50 sprint
    -6. 75 sprint

    100 ez

    3 x through
    300 @ 4:45 neg split
    200 @ 3:00 descend by round
    4 x 75 @ 2:00 sprint
    - went odds BK evens BR


    2 x through
    75 @ 1:30 fast, last 50 over kick
    50 @ 60 25 fast/25 drill
    3 x 25 @ 45 choice sprint
    -went FL,BK,BR

    50 EZ and I had to jump out to get our oldest daughter.

    4350

    I liked this one. Not much gas left in the legs towards the end and I should have quit a little earlier to w/d properly. Feeling tight today.

    Side note: Pacing is finally coming around along with keeping my stroke long.
    Categories
    Uncategorized
  2. 09.05.13 - Thursday workout

    by , September 5th, 2013 at 11:50 AM (Pete's swim blog)
    Swam yesterday with Meredith and Dave. Dave B and Roger came in later and did a broken 400 in preparation for a sprint triathlon they are doing this weekend. I put in 5K total, most of which came in 6 rounds of: (4x50 IM Order @ :50 + 2x200 pull @ 2:20 + 1:00 Rest) Today, I swam w/ Dave. Dave B showed up later in full triathlon gear. He looked pretty fancy with his new red TYR tri-jammer nicely coordinated with his cycling jersey and red highlighted running shoes. I'm pretty sure he will be fast but if he isn't, at least he has the looking fast part of it down.

    Speaking of cool new stuff, I got my yearly GTD Nike swim suit in the mail yesterday for making 500 miles. Looks like I've held on to my sponsorship deal for another year. Wake up TYR and Speedo! Yet again, I'll be sporting a Nike swoosh on my left hip instead of your brands. My agent is standing by for your call.

    SCY

    600 Warm up

    4 x (75 Pull @ 1:00, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :55, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :50, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:20)
    100 Easy
    We took a lot more than 1:00 for rest but stuck with the intervals otherwise.

    10 x 100 Up/down kick - 1:30 (:05)
    100 Easy
    I used fins for this.

    4 x 100 @ 1:20, 1:15, 1:10, 1:05
    Didn't do too bad with this. Made the first two and then did a 1:12 and 1:08. So, I was only 5 seconds back this time.

    300 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  3. Week 49 - Thursday

    by , September 5th, 2013 at 08:22 AM (After a long rest)
    Today I awoke sore and tired like the rest of this week.i was pretty sore and tired throughout this workout but was pleased with the fact I pushed through this one. This was one of the tougher workouts I have done in a while both physically and mentally.

    warmup
    600 free with snorkel
    10x50 catchup on 50

    Main set
    4x(3x100 on 1.10, 2x50 on 30)
    3x(2x50 kick with fins on 1min, 100 kick with fins on 58)
    4x200 free on 2.40 with snorkel long and easy on 2.40

    Warm down
    200 easy

    Total 4300

    I held 1.00-1.01 on the fast 100s and 28s on the fast 50s. I was very pleased with this set especially since I felt so sore throughout. The kick was good and I used the 50s as active recovery and went 54s on the fast 100 kicks with fins on my back, with good SDKs off the walls. I am very muscle sore right now and not looking forward to weights tonight.
    Categories
    Swim Workouts
  4. I hate feeling miserable but yet I still swim

    by , September 5th, 2013 at 08:02 AM (Mixing it up this year)
    I have to admit my back was much better today but the head is a different story. As I write this I have a slight headache which I almost never have. Sinuses are YUCK! Another day of just plodding along and no energy.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:30, 1:30, 1:27, 1:27, 1:27 no energy this was just a nice easy pace
    200 breast kick
    4x50@1:30 breast scull w/snorkle
    4x50@1:15 accordian drill w/snorkle
    4x50@1 breast pull w/zoomers
    200 breast in 3:45
    100 free EZ

    That is it! Total 2600 yards
    Categories
    Swim Workouts
  5. 9|5|13 *edited for additional afternoon swim*

    by , September 5th, 2013 at 07:23 AM (Blog)
    SCM yesterday:
    WARMUP
    250 free/back (by the 25)
    250 free/back (by the 25) WF

    KICK
    4 x 25 on 0:30

    • made them with few seconds each

    FAST
    8 x 25 free on 1:00 WF, hypoxic

    • 12-13's




    SCY this morning:

    WARMUP
    10 x 50 free from block on 1:00

    WORK
    10 x 50 from block (25 free/25 back) on 2:00



    Still having trouble perfecting my start



    I'm not entering the water directly in a straight path of travel like a spear. Need to find the right balance of gravity, momentum, and streamline trajectory. My hands constantly dig in any which way they grab, and upon entry I get a great deal of water pressure on the undersides of my arms and upper body as if I'm falling. Then my legs arch forward in the air as I decelerate from drag. I've had a few dives that felt perfect, but it seems I've gotten myself in a habbit I can't break until I figure out what's going on.

    *edited*
    SCY this afternoon:


    200 drill/swim

    14 50's from block, swim portions consisted of drills, free, breast, or back

    10 x 25 flutter kick on 0:30

    250 flutter kick, very hard effort for 8 seconds off each wall, then easy for remaining length

    Updated September 5th, 2013 at 02:57 PM by __steve__

    Categories
    Uncategorized
  6. Wednesday, September 4, 2013

    by , September 4th, 2013 at 09:25 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Partly cloudy, humidity at 68%

    Warm Up
    Bands
    400 BK as 2(50K,150DPS)
    200 BR as 2(25K, 75S) w/snorkel
    200 FLY as 2(25K, 25RA/LA, 50S) w/snorkel
    200 FR as 50K, 50RA/LA, 100 CU w/snorkel
    1x50 as 25 Fly-Fast/25 BK-EZ *14.0
    1x50 as 25 BK-Fast/25 BR-EZ *15.8
    1x50 as 25 BR-Fast/25 FR-EZ *18.7
    1x50 as 25 FR-Fast/25 BK-EZ *13.2

    *Set 1*
    3(3x100 FR on HR rest, 100 ez/BK) 100 FR as 50 Steady/50 Fast Negative -2 or -3
    *36-34, 36-33, 35-32
    *37-33, 35-33, 35-32
    *38-32, 35-33, 34-31
    ---200 Bk

    *Set 2*
    2(4x25 dive 25s, walk back)
    Fly *13.4, 13.2, 13.3, 12.8
    FR *12.7, 12.4, 12.5, 12.0
    ---100 BK

    *Set 3*
    4x200 FR on 3:00, desc 1-4 w/snorkel-agility paddles-buoy-tube
    *2:44, 2:42, 2:38, 2:37, right into...
    6x100 FR on 1:40, desc 1-6 w/snorkel-agility paddles-buoy-tube
    *1:21, 1:20, 1:19, 1:18, 1:17, 1:16
    ---100 EZ BK
    ---10x50 BK Kick/RS-LS on :50, w/fins *38-34

    *Set 4*
    4x300 FR on 5:00, desc 1-4, 300 as (50K, 50RA/LA, 100 CU, 100 Swim)
    /with snorkel-agility paddles-fins
    *3:42, 3:40, 3:37, 3:33

    Warm Down
    400 BK/FR DPS
    2x50 FR SPL-24

    Comments
    FGCU Aquatic Center pools will be all SCY starting Sept 19. While I will miss LCM, I am looking forward to training SCY too, it would be convenient to have both options. In this part of Florida, the raining season has continued with daily afternoon intense thunderstorms, but I have managed to swim most mornings and avoid the worst of the weather. My kids will soon have their nine week academic progress reports in hand, but when looking at the online results I can see that they are on target for their goals at this point. We are looking at some family trips either in Orlando or Fort Lauderdale to reward their good performances so far.

    Set 1 was the most challenging set today. The focus was to get out smooth, steady at SPL-28 and then come back as strong as possible but at max SPL-32. I did the best when I breathed the least, so my results were unsteady, but the last one really had me gasping at the end! Then after swimming to exhaustion in Set 1, attempting fast 25s in Set 2, Set 3 results were good because my SPL for FR pull w/paddles is averaging 3-4 strokes/50 less than three months ago, but I am doing the same times. As for my starts/dives, after saying it again and again, I will have to do starts/dives almost daily to really master consistent performance! Once again...I have not done any dives for several weeks, and it certainly was evident today! In Set 2, my one good dive with strong underwater and effective breakout was #4-Fly in 12.8, as all the other dives were embarrassing.

    The last six weeks, I switched to training with TYR Flex Fins (size M), which are longer and stiffer than my Slim Fins. With daily use doing either skill and drill swims, or fast quality and power swims, my ankles, legs, and core are certainly stronger. It takes a lot of effort to swim fast and as best possible technique with these fins and/or also combined with agility paddles. Today doing set 4 I was able to crank out some solid swims! It feels so great to swim fast on the last set.

    Now that September is ticking away, the weeks will go by faster and faster as we near the end of 2013, so I need to get my Rowdy Gaines SCM Meet entries in ASAP, and plan out what other meets to attend.
    Categories
    Swim Workouts
  7. Tuesday, Sept. 3

    by , September 4th, 2013 at 03:32 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap, 10 min
    power wheel roll outs, 2 x 15
    crunches on yoga ball with feet on wall, 2 x 25
    long arm crunches, 2 x 50
    twists w/30 lb ball, 2 x 15
    captains chair leg raises, 2 x 15
    hip abductors, 100 x 4 x 8
    low row negatives, 70 x 3 x 8
    glute isolator, 70 x 3 x 8 each leg
    tricep press, 80 x 4 x 8
    overhead squats w/bar, 15
    knee tuck jumps, 10
    handstands, 10


    Swim/SCY/ Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles @ 1:10
    odds = front scull
    evens = caterpillar fly drill
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (100 AFAP + 200 EZ)
    -- broken for :10 @ 25s
    -- the last length of fly was dreadful and I wasn't even going real AFAP

    6 x 25 w/chute @ 1:00
    150 EZ

    Total: 3050


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

    This was first back to back dryland + swim double since .... May? April? I was pretty tired after, especially since I had done a hard workout the day before. I'm kind of sore today. I noticed that I did 11 spins between 60-90 minutes in August. I can't say it helped my swimming even one little bit!

    Tonight is my first night coaching Team Pitt Masters. It's stroke night and this is the workout the A lanes are doing. It's somewhat different than what they're used to doing ... hope I'm not unpopular.

    WEDNESDAY: STOKE, A GROUP

    Warm up:

    2 x through
    100 free
    100 stroke
    100 Pull
    100 Kick, work UWs

    Main Sets:

    5 x 200 free w/paddles @ 2:30
    1:00 rest

    3 x (5 x 100 stroke) @ 2:00
    R1 = swim, first 50 fast @ 100 pace, second 50 smooth
    R2 = IM, option: 5-7 SDKs off each wall for fly/back/free
    R3 = kick, first 25 fast
    100 EZ

    8 x 75 (25 drill + 25 perfect stroke + 25 fast) @ 1:20
    -- 2 of each stroke
    50 EZ

    1 x 200 AFAP stroke, broken @ 50s for :10
    200 EZ

    Total: 4450
  8. Wednesday 9/4/13

    Wednesday 9/4

    AM only LCM

    500 swim (150 FR/100 BK)
    6x50 @ :10 rest FR w/ strapless paddles 2R/2L/2 swim
    6x50 @ :10 rest 25 side-glide/25 swim (alternate sides)

    12x150 @ 2:20 D1-3
    6 - swim
    6 - pull w/ buoy + paddles + snorkel

    4x100 @ 1:40 kick w/ fins 6 fly kicks off each wall
    4x100 @ 1:30 swim w/ strapless paddles w/ perfect technique

    Total: 3700
    Categories
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/05/2013

    by , September 4th, 2013 at 02:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    4 X 100 1:50
    1 X 200 3:30
    4 X 100 1:40
    1 X 300 -

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    1 X 100 swim

    1 X 50 moderate 1:00
    1 X 100 fast 2:00
    1 X 50 easy 1:00
    1 X 50 fast 2:00
    Four rounds, choice.

    2 X 300 4:30
    2 X 200 3:00
    4 X 100 1:30
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  10. Somewhere in between

    by , September 4th, 2013 at 01:29 PM (One Stroke at a Time)
    Click image for larger version. 

Name:	image.jpg 
Views:	69 
Size:	198.8 KB 
ID:	7931Tuesday, September 3

    500 swim (alternate 100 swim/50 kick)
    3 x (100-75-50-25) 20 seconds per 25 pull
    3 x (200 on 3:20 fly/free/back/free/breast/75 free then 150 on 2:30 fly/free/back/free/breast/free then 100 on 1:40 fly/free/back/free then 50 on 50 fly/free)
    3 x 100 on 10 sec rest swim/kick/swim/kick
    50 easy
    3100 yards

    I enjoyed my Labor Day weekend and was a bit slow to get started today. My son did a project last year on Spindletop which was one of the first large oil wells in Texas so we made the trip to Beaumont to see the site. On the way home, we stop at an alligator rescue place and saw the alligators and snakes. Yesterday, I found myself in a recurring predictament with the evening work-out where I was a bit too slow for the one group but a little too fast for the next group. I can keep up on sets that are less than 1000 but for longer things I generally need a little more rest. Yesterday, I felt bad because I lapped someone on the first 200 of the main set and then that person changed lanes (when he would have probably been perfectly fine with us). I think I'll have to communicate better when I change lanes.

    Updated September 4th, 2013 at 01:53 PM by MaryR

    Categories
    Uncategorized
  11. Wed Sep 4th, 2013 SCY

    by , September 4th, 2013 at 10:24 AM (Ande's Swimming Blog)
    Wed Sep 4th, 2013

    Whitney Coached
    SCY
    6:00 - 7:30 dove in around 6:10
    swam with Alan & Sally
    Beside Larry, Gull, Jim, Marcio & Tyler

    Lifted Mon

    Warm up
    swim till 6:18


    Main Set

    10 x 25 FL on 40 FAST
    went 13's & 14's
    dove lase went 11

    500

    8 x 50 BR on 1:20 FAST
    36's & 7's

    500

    6 x 75 BK FAST on 2:00
    50's
    dove last went 42

    500

    4 x 100 FR FAST on 2:30
    58's
    dove last went 55



    Next Meets:

    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13


    Nov 9 - 10, 2013 - Short Course Meters
    WMST 2013 November Classic
    Shenandoah, TX 77385

    Updated September 4th, 2013 at 01:36 PM by ande

    Categories
    Swim Workouts
  12. Week 49 - Wednesday

    by , September 4th, 2013 at 08:34 AM (After a long rest)
    I was very tired and sore this morning and despite feeling better after the warmup today was a tough workout day.

    Warmup
    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x200 IM on 2.45
    4x50 kick on 1 min
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 50
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 45
    100 easy
    12x100 free on 1.10 descend 1-4, 5-8, 9-12

    Warm down
    200 easy

    Total 4400scy

    One of the junior racers shared a lane with me this morning. She is going to be an awesome 400 swimmer and at 11 is amazing. She pushed me on all sets including the 12x100s where she wore fins, but still made the interval! I am beat and tired and feeling old today. Hopefully I can get a good nights rest tonight and will feel better tomorrow.
    Categories
    Swim Workouts
  13. I hate allergies

    by , September 4th, 2013 at 07:38 AM (Mixing it up this year)
    The last few days my allergies are starting to hit for fall but local honey is not helping this time. Broke into the Alegra this time.

    Since my back is still locked up I did some fly and since my head was stuffed up and I couldn't breath through my nose I used my snorkle with the nose clip so I felt more normal.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/snorkle, paddles & bouy could not go fast at all today went 3:00, 2:51, 2:49, 2:51, 2:51 not good
    8x25@:45 shooters w/zoomers
    2x100 fly kick on back w/zoomers
    8x25@:45 torque drill w/paddles
    4x50@1:00 fly w/zoomers held :46's and felt great on these
    200 1 arm fly alt 25 rt/25 lt
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  14. Workout 09/03/13: evening

    by , September 3rd, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Had a nice Labor Day with a cookout at our house (the exchange kids helped me make a macaroni salad) and then a campfire across the street at our neighbors, a great treat to welcome all the kids to the new school year today. First Day programs are welcomed in our community, where parents can stay a little longer after the kids start school to sit in on the opening assembly and usually a time to meet the PTG/PTF.

    I stayed for the chapel at the college - great speaker looking at Mark 1:9-15. Later I picked Preston up for his first football game on the home field. The JV team played well, but was beaten by the visitors - he was pretty upset and not readily looking at the positives as he fretted about the score. Just like in swimming, sometimes our practices and competitions don't go the way we'd like, but we need to find the good things to help us find the motivation to keep getting back at it.

    Made it to the Rec tonight (first day back in two weeks ) for Masters. Well, to be honest, for GregJS and mine private swim! We did:

    - 200 swim/200 kick/200 pull with buoy/50 EZ w/u,

    - 300 Swim (long/strong, walls) followed by 50 kick/50 pull
    - 300 Swim (middle 100 no free) followed by 50 pull/50 kick
    - 300 Swim (descend by 100's) followed by 100 IM drill
    - 300 Swim (no breath into/out of deep end flags)

    - 8 x 25 on :40 (odds = stroke, evens = Free FAST)
    - 1 x 50 EZ and out
    (Master/Rec/2400 yds/60 min)
    -------------------------------

    Nice to get into a spiffy-clean pool after the shut-down. Everything seems brighter. Sunday I officially fell behind the GTD, but this swim almost puts me over 200 miles for the year. Perhaps with staycation in full swing I can rectify the deficit

    Updated September 3rd, 2013 at 10:58 PM by rxleakem

    Categories
    Swim Workouts
  15. Tuesday 9/3/13

    Tuesday 9/3

    PM only LCM

    2x200 @ :10 rest 150 FR/50 FL
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins

    3x100 @ :10 rest D1-3
    3x100 @ :10 rest swim w/ strapless paddles + snorkel
    3x100 @ :10 rest DPS/perfect stroke

    6x100 @ :30 rest "Rouse 100s" w/ fins

    100 EZ

    Total: 2500

    No pace clocks today so I just guessed on rest. Continued workin on underwaters and DPS/perfect technique.
    Categories
    Swim Workouts
  16. Tuesday, Sept. 3, 2013 11:00-12:00pm

    by , September 3rd, 2013 at 06:41 PM (Fast Food Makes for Fast Swimming!)
    Enjoying my Day #4 of Labor Day vacation today (my new job gives Monday and Tuesday as paid days...I just get the days off unpaid this year). By enjoying...I'm outside working in the yard, pulling out those goathead thorn bushes that every biker hates. Plus they get on your shoes, tracked inside the house, and eventually I step on them barefoot. Well, they took over a corner of my yard, so I'm out taking care of them, and man they are pokey!! I've cried out a few times. Around lunchtime I decided to take a dip in the pool to break up the yardwork a bit. No one but in the pool at this time today.


    Warmup:

    1000 Free
    (1000/1000)

    Kick Set w/ short fins:
    2 Rounds of
    • 200 SDK on back @ 3:30
    • 150 SDK on back @ 2:30
    • 100 SDK on back @ 1:30
    • 50 SDK on back @ :30

    This set starts off relatively easy at the beginning, well most of it at least is easy to make the interval, but you have to prepare for the final 50 in hopes of making the :30...then pushing off again on Round 2. With my long fins I could easily make it, but what fun is that?

    100 EZ
    (1100/2100)

    5 x 200 Free Pull @ 3:00 (ranged between 2:20-2:25)
    (1000/3100)

    100 EZ

    ----------------------
    3200 Yards

    ...and back to work in the yard
  17. 09.03.13 - Tuesday workout

    by , September 3rd, 2013 at 03:45 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Good workout today. Felt horrible through the warm-up and just got progressively better.

    SCY

    600 Warm up

    4 x 50 - :50 (3 Free, 1 Kick)
    4 x 50 - :50 (1 Fly, 2 Free, 1 Kick)
    4 x 50 - :50 (2 Fly, 1 Free, 1 Kick)
    4 x 50 - :50 (3 Fly, 1 Kick)
    50 Easy

    4 Rounds of (For each 100, pick from Fly, Breast, IM, Free, Free <- free is on the list twice)
    * 100 pick - 1:30 (did first round fly, other rounds breast)
    * 100 pick - 1:25 (did IM)
    * 100 pick - 1:20 (did free)
    * 100 pick - 1:15 (did free)
    100 Easy
    Dropped my drag suit for this set. After round 1, I was hoping Dave would stop and we would just hold off each round until the clock came back to the top. After round 2, I started feeling better. After round 3, I knew I could make it. Definitely would have been a struggle with a drag suit on.

    7 Rounds of:
    * 75 Hard Pull - :50, 25 Easy Pull - :40
    * 75 Hard kick w/ fins - 1:05, 25 Easy kick w/ fins - :45
    100 Easy
    Dave pushed me pretty hard on the 75 pulls. I started on :50 but we ended up racing a couple down in the :42.5 range.

    3 x 100 - 1:15 (made 1:08-1:09)
    100 easy

    4 x 50 - 2:00 Underwater kick w/ fins as far as possible, remainder easy

    200 cool down

    (5450 Total)
    Categories
    Swim Workouts
  18. Monday 9/2/13

    Monday 9/2

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 scull w/ snorkel

    8x25 @ :30 one-arm FR w/ strapless paddles (2R/2L)
    8x25 @ :40 side-glide alternating sides (2R/2L)
    8x25 @ :30 odd: B&A drill, even: HP drill w/ snorkel

    On the following "colored" swim, no interval, just took as much time as was needed to check HR for :10 and put on fins.

    300 @ PINK (3:19/24)
    4x125 @ 2:00 kick w/ fins, first and last 25 under H2O no breath
    200 @ RED (2:06/25)
    4x100 @ 1:35 kick w/ fins, first and last 25 under H2O no breath
    150 @ BLUE (1:27/26 <-- more like RED again)
    4x75 @ 1:10 kick w/ fins, first and last 25 under H2O no breath

    150 EZ

    Total: 3700
    Categories
    Swim Workouts
  19. Saturday 8/31/13

    Saturday 8/31

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + buoy
    100 scull w/ snorkel

    10x50 @ :10 rest drill

    Total: 1500

    Thunderstorms ended practice early for me :/
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/04/2013

    by , September 3rd, 2013 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    1 X 100 kick 2:15 2:15
    Three rounds. Round 1 intervals left, 2&3 right.

    6 X 50 kick 1:00
    1 X 100 swim

    3 x 50 :40 :50 1:00
    4 X 25 fast :30 :30 :30 #4 on 1:00
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    1 X 300 4:30
    6 X 50 :40
    two rounds

    WARM DOWN: 4 X 50 easy

    4350Y
    Categories
    Swim Workouts