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  1. Fort's Kick Focus 1/20/12

    by , January 20th, 2012 at 10:47 AM (The Labours of SwimStud)
    So I did this workout today
    Warm up/Transition:

    300 choice
    2 x 100 @ :15 RI
    -- 25 scull, 25 drill, 25 kick, 25 swim
    4 x 50 kick @ 1:00-1:15
    4 x (3 x 25) @ :35-:45
    1 = tarzan drill (heads up free) with dolphin kick
    2 = power kick to 12.5-15 m, then cruise
    3 = burst + cruise
    50 EZ

    Power Kick Set:

    This is a very fatiguing set. Take as much rest as you need to make a very strong effort.

    4 x 50, done as: 25 barge kick w/fins & board + 25 EZ @ 1:30-1:45 I did tombstone kick as I didn't know what barge was...now read it same idea slightly different.
    50 EZ
    4 x 50, done as: 25 kick w/fins & board, dolphin kick UW to the bottom at mid-pool, jump off bottom dolphin kicking to top and sprint flutter kick to the wall + 25 EZ @ 1:30- 1:45
    50 EZ
    4 x 50, done as: AFAP kick at wall with fins for :10, right into fast 25 shooter and then 25 EZ
    100 EZ

    Speed Set:

    3 x through:

    12.5 @ :30 from a dive, work start
    25 @ :45 work turn
    12.5 @ :30 work finish
    50 @ 1:30 build to fast turn and breakout, then cruise
    50 @ 1:30 90% effort with fins
    100 EZ

    200 EZ

    Total: 2800

    I was glad I had my compression leggings for afterward.

    Updated January 20th, 2012 at 11:23 AM by SwimStud

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    Uncategorized
  2. Fri Jan 20th, 2012 Back from the Big Easy

    by , January 20th, 2012 at 10:00 AM (Ande's Swimming Blog)
    Fri Jan 20th, 2012, SCY

    Swam Fast Friday on Friday the 13th, 6:30 am, pool was set up LCM for the AGP
    but didn't blog,
    we did 3 rounds of:
    400 FR fast (desc)
    100 easy
    50 FAST
    50 easy
    left 15/20 min early to get home

    Then hurried home and we drove to New Orleans Fri Jan 13th Left Mon & got home early early Tue morning, didn't get to bed till 3:00 am so I skipped Tue 6:30 am practice & swam noon instead. I stayed up late again on Tuesday night so I missed Wed 5:00 am practice. Planned to go at noon but my dad asked me to lunch, so I had lunch with him instead, he's 77. Wed afternoon I had another Drs appointment to get the pea sized lump on my right forearm checked, he said it's hard and thinks it's a cyst so I scheduled an appoinment for Wed Feb 1st to get it removed. Might have to be out of the water for a few days after. His assistant offered an appointment on Fri Jan 27th but Larry asked me to do the hour swim on the 28th or 29th.
    Then I slept in Thu Jan 19th & swam at noon.

    TXLA Master's new schedule:
    Sat 1/21 5:30-7 am
    Sun 1/22 none meet at UT
    Mon/Fri 5:00 - 6:30 am
    Tue/Thu 6:30 - 8:00 am
    Wed/Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 -1:15 pm



    Whitney Coached
    SCY UT Swim Center: main pool, north end
    Pool is set up for TXLA's New Years Classic Meet
    5:00 - 6:30 dove in 5:10ish
    wore Speedo PRO jammer
    trained with Natalie Sacco, Todd, Tyler, Larry, Max

    Warm Up
    did easy 50's

    Main Set

    100 Fast from a dive
    cruised it still warming up
    went 56

    200 easy

    8 x 100 fast on 2:30
    held 60's & 61's, went 57 on #8

    100 easy

    50 fast
    went 25

    8 x 50 fr on 1:30 from a push
    went 27's

    150 easy

    100 fast in heats
    went 52

    100 easy

    Left elbow hurts a little


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 24th, 2012 at 10:47 AM by ande

    Categories
    Swim Workouts
  3. 01.20.12 Friday workout

    by , January 20th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave and Dave. Week and a half until taper. Feeling a lot more prepared for this meet than I have in the past. Wore a drag suit for about half the workout. Dropped it to keep up w/ Kent on a 1000 pull. Pool temp 84-85. Not too bad today.

    SCY

    550 Warm up

    3 Times through:
    * 2 Times through:
    ** 25 Kick - :30
    ** 50 Free - 1:00 (2 breaths / 25)
    ** 75 Pull - 1:00
    ** 125 IM - 2:00 (Pick a stroke for extra 25)
    * 1:00 Break
    * 100 Stroke Hard - 2:00 (I did br on 1:19s)
    50 Easy
    I haven't been focusing too much on breaststroke so 1:19s from a push w/ a drag suit seems fairly decent. Hopefully I'll be able to go under 1:10 in the meet.

    1000 Timed Pull open turns every 200 (dropped drag suit)
    50 Easy
    Did 2:20, 2:18, 2:18, 2:15, 2:15. Something like that anyway. Finished on 11:26. Wish I could say this was all me but it had more to do with a nice draft off of Kent.

    25 Easy
    1200 Relay - way too convoluted to explain. I'm not really sure I understood what was going one. 2 lanes, 5 swimmers alternating between 50 free and 50 fly. Kent stayed in his own lane and the rest of us switched in and out. So, Kent did 600 yards total and the rest of us divided up 1800 yards 4 ways for 450 yards each. Kent's lane went 12:03. I think the other was 12:29.

    325 Relaxed fly (cool down)

    (4350 Total)
    Tags: 1000, pull, timed
    Categories
    Swim Workouts
  4. LCM so I decided to do a distance day

    by , January 20th, 2012 at 08:27 AM (Mixing it up this year)
    Since is still swim some distance I figured LCM=distance. My arms felt sore especially since I did some upper body weightlifting last night.

    100,200,300,400@:10 R. Free w/6 SDK's off wall
    500 free kick w/zoomers every 3rd 25 AFAP
    10x100 free w/paddles & bouy #1-4@1:45 #5-7@1:40 #8-9@1:35 #10@1:30 made them all but last one was tough
    6x50@1:20 free as 15m kick/20m swim/15m kick w/snorkle
    200 free EZ

    Total 3000 meters
    Categories
    Uncategorized
  5. Thursday, January 19, 2012 6:30pm

    by , January 19th, 2012 at 11:37 PM (Fast Food Makes for Fast Swimming!)
    Kirk Nelson would be jealous!!!...because I got to swim today!!
    All you have to do it get out of Seattle and the pools are open everywhere!!!

    I got home about 6:00 this evening, it took a long time getting over the passes. We ended up going over Stevens Pass, which was a little longer, but it was actually the safest mountain pass considering all the horrible ice, freezing rain, and crap was further to the south.
    Luckily my brother in law had cleaned out part of my driveway, because there is about 15 inches of snow in the rest of it. I'll probably get out there in an hour or so and finish up the rest of it. Lucky for me also is that the snow on this side of the mountains is light, dry and fluffy, with almost no moisture in it, so it really isn't too bad to shovel out of the way. Problem is, I have a big driveway.

    I cleaned off one vehicle so I could make it over to the YMCA for a quick swim. I got there in time for the final 30 minutes of the evening lap swim. The pool was all to myself, other than a father/daughter who were playing in the public swim side of the pool. Here's what I rushed in:

    SPECIAL NOTE: Nothing feels better than jumping into one of your "home pools".

    Warmup:

    200 Free
    300 Free Pull

    Main Set: Idea from PWB's Broken Mile Set

    6 x 150 Free @ 2:05 (went 1:42/1:44/1:42/1:41/1:41/1:42)
    1 x 300 Free Pull @ 3:45 (went 3:26)
    2 x 150 Free Pull @ 1:55 (went 1:37/1:38)
    1 x 100 Free Pull @ 1:15 (went 1:05)
    1 x 50 Free Swim Fast (went :30)

    Added up this 1650 is a 17:47 (I think I added that up right). My best time last year was 18:07, so doing this broken, and with some of it pull, the 17:47 is probably the correct math.

    Also, while this broken time sounds great, I'm not sure if my little time off from the pool is going to result in a 1650 time close to this on Sunday.

    50 EZ and out
    ----------------
    2200 Yards in 30 minutes

    Updated January 19th, 2012 at 11:50 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  6. Solo under the Bubble at Meyers - 01/19/12

    by , January 19th, 2012 at 08:58 PM (Workout Swimmer)
    Easy day today - it was 30 degrees when I left the house, so I was glad to be going to a pool w/the bubble over it. Swam solo w/some other lap people who seem to be going backwards, poor saps. Seriously, someone needs to tell this one lady that the hand leads the pull through the water, not the elbow!

    600 various stroke/free
    2 x 300 pull no paddles
    500 pyramid IM, regular on the way up, reverse on the way down, dropping the free etc.
    5 x 100 kick on 1:45 w/zoomers
    50 easy
    150 breast/free
    Pull: 2 x 25, 2 x 50, 2 x 75, 2 x 100 on 1:25 base (nice & easy, lots of rest)
    500 every 4th lap breast or back
    150 breast/free
    Total: 3500 SCY
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    Uncategorized
  7. Life after AGP

    by , January 19th, 2012 at 08:17 PM (Chowmi's Blog)
    This week has been so busy! Today was the first day back in the water since last Saturday's 50 free!

    So, what have I been up to this week?

    2 days, about 20 minute dryland circuits included

    heavy rope swings, med ball against the pole, squats and clean & jerks, push ups, walk/jog, and Lebert thing - reverse push ups.

    http://lebertfitness.com/Products/Le...izer/Home.aspx

    I had used them to build up to doing squats without assistance. But I did like them for doing the up-push-ups.

    Today I swam; I only had about 30 minutes:

    500 warm up

    9 x 50 on 1 min
    back kick/board kick/swim


    pull with buoy and green paddles
    100
    75
    50
    25

    kick with board, TYR burner fins
    100
    75
    50
    25

    4 x25
    easy down
    strong swim back about 16's.

    The End

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

    I'll try to join the group masters workout tomorrow for the socialization. I may do mostly kick and fin work.

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

    Next week should be more manageable. I will try to do 2 weeks of 2-sprint days and 1 moderate/easy, and up to 2 weight/dryland type days. I really like the circuit that I am doing. It makes 20 minutes go by really quick and is about right for my attention span - 30 seconds each thing at most, or 1 loop around the track.


    I may add things if I can remember the order of the circuit.

    rope thing
    med bal against pole
    squat with bar
    clean & jerk with bar
    med bal again
    1 loop around track
    yellow lebert thing up-ups.

    repeat 3 times.

    then

    push up pyramid

    Stretch, a lot.

    The End

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

    Don't forget about the mini-tramp! I do use it regularly, and it's pretty much ingrained in my routine. I tramp on it every time I go to the bathroom. It's right in the closet, so if I go to the bathroom, i'll do a couple of bounces, twists, leg kicks and then step off. Seemingly no committment, but days I drink a lot of water.......

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

    Next up!

    02/05/12 50 free, USAS SCY meet (local)

    02/25-26/12 DAMM SCY meet and ROT mystery events

    03/04/12 - possibly USAS SCY sectionals, but undecided. I will make finals if I do reasonably well.

    03/31-04/01 Masters zone meet.

    and then the bonanza of LCM meets!

    04/28
    05/05
    05/19
    06/02
    06/09

    I could swim 5 meets and be done with LCM when the girls get out of school! How awesome is that!!!! I practically won't even have to practice. Just show up each week and race.
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  8. Jan. 18-19

    by , January 19th, 2012 at 05:31 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC and ankle exercises
    explosive leg press, 270 x 3 x 10
    power squat, 250 x 4 x 8
    back extensions w/plate, 25 x 3 x 15
    HS single leg extension, 30 x 2 x 8 each leg
    rear delt fly, 85 1 x 12, 70 x 1 x 12
    triceps press, 25 x 1 x 20
    captains chair, 2 x 20
    knee tuck jumps, 2 x 10

    -- Was going to do good mornings. But the only place I could do it without hoisting all the weight myself was taken. Someone didn't re-rack about 300 pounds of weights. Thanks a lot.
    -- Had to dash out early to pick the fam up at the airport.


    Wednesday Solo Swim:

    Warm up:

    600 various

    3 x 100 w/paddles @ 1:50
    25 scull, 25 caterpillar drill, 50 free

    8 x 25 shooters w/fins

    Speed Work:

    6 x 25 burst @ 1:00
    50 EZ

    VK, 2 x through dolphin kick:
    1 = :15 fast, no fins, holding kick board overhead, :45 rest
    2 = :15 fast in streamline, no fins, :45 rest
    3 = :15 fast, fins, holding kick board overhead, stay at chest level, :45 rest
    4 = :15 fast in streamline, fins, stay at chest level, :45 rest
    50 EZ
    -- #2 was the hardest by far. #3 the easiest
    100 EZ

    7 x (50 AFAP w/fins + 150 EZ) @ 5-6:00
    1-3 fly, low to mid 23
    4-5 breast, mid 28
    6-7 dolphin kick w/board, 24 low
    100 EZ

    Total: 3000 + VK


    Bikram, 90 minutes:

    Made it to the 8:00 pm class. Had one of my favorite instructors, Reggie. He is a "door opener" and there is nothing like getting a waft of cool air during the second half of class. My balance on my left leg was awesome; right leg with dodgy ankle, not so much.


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

    I was happy with the times on the fast 50s, though I didn't feel super snappy. I noticed I was slightly breaking streamline on the second 25 of my flys by lifting my head prior to the breakout.

    I tweaked my ankle on one of the turns. And it had been improving. My right elbow is not improving at all. I thought it would improve with rest, ice and ibuprofen. Doesn't seem to be the case. How long does it take before you start losing upper body strength? Going to the gym is a somewhat frustrating activity these days.

    Updated January 20th, 2012 at 10:25 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -01/20/12

    by , January 19th, 2012 at 03:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    5 X 100 1:40
    1 X 200 3:00
    5 X 100 1:30

    12 X 50 1:05
    #3-6-9-12 are fast

    1 X 50 easy 1:00
    1 x 100 @ 100% 2:00
    1 X 50 easy 3:00
    1 X 50 @ 100% -
    1 X 50 easy -

    1 X 200 kick 4:15
    10 X 50 kick 1:00
    1 X 100 swim

    8 X 150 free 2:15
    Swim: 100 moderate pace/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  10. Thursday - Outta the hospital :)

    by , January 19th, 2012 at 02:16 PM (Fast Food Makes for Fast Swimming!)
    We're outta here!! Being discharged from Seattle Children's Hospital now.
    Benjamin will still be on his meds, but that is for the best. Hopefully it will keep him seizure free like he's been for a few days.

    And I can get back home where THE POOLS ARE OPEN regardless of snow and ice on the ground.

    Gotta get ready for the meet on Sunday in Wenatchee:
    1650 Free, 200 Fly, 100 IM, 50 Fly, 500 Free
    Categories
    Daily Practices
  11. 8 days out today

    by , January 19th, 2012 at 02:10 PM (Nobody Special)
    * Have had back injury steady for 8 days now. Injury is actually upper right quadrant muscle which is causing pain and numbness in right arm as well.

    *Injury cause from swimming - though I'm unsure how - guess is from overuse.

    * To doctor last Friday - prescibed course of steroid, muscle relaxer, and vicadon. I declined vicadin. Supplementing other two with motrin and naproxen.

    *Not able to swim due to severe pain which is slowly receding. Hoped to be back into pool by yesterday but pain is still bad enough to not swim.

    *Able to maintain running one easy mile a day. Back feels loose and better immediately after run but pain comes back. Pain at worst in the morning.
    Categories
    Uncategorized
  12. Thursday, 1/19/12

    by , January 19th, 2012 at 12:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Recovery day!

    Warm up: (1000)
    400 choice, swam as 100 free/100 back
    200 IM kick no board
    - snorkel for all but back
    8 x 50 ds 4 4/55, 4/50
    - went 40->35, 41->37

    Set #1 (1000)
    Free or Back Swim with Fins: effort smooth- 60 - 75%
    10 x 100/10 - 15sr
    85yds Free or Back - 15yds Fly
    - alternated back & free, was around 1:30 on back, 1:25 on free

    Set #2: Flutter/Dolphin kick with fins (500)
    5 x 100/10 - 15sr
    100 choice - did dolphin w/snorkel
    100 12 kicks on front - R side - Back - L siide (around the world)
    100 choice - did flutter on back
    100 Under water - did 360 spin, 4-5 kicks on back, side, front, side. took 10-15 sec rest after each 25
    100 choice - did flutter w/snorkel

    Warm down: (400)
    4 x 100/10sr swim - kick - drill - swim
    alt back & free

    Total: 2900 yards
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  13. 01.19.12 Thursday workout

    by , January 19th, 2012 at 09:10 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~85. Wore a drag suit for about half the workout. I did this workout about a week ago solo.

    500 Warm up

    6 x 50 - :45
    2:00 Break
    800 Free (9:30) - open turns every 200
    100 Easy
    Couldn't have split this one any more even. Went 2:22.5 on every 200. I was faster on Tuesday for the 8 x 100 on 1:10 but I was wearing my Speedo Aquablade. My Nike jammer is about 1 size too large and catches a good bit of water. Its not as bad as a drag suit but it is slower.

    4 Times through
    * 300 Kick - 5:00 (First 2 times I did 250 kick)
    * 6 x 50 - 1:00 Odds stroke, Evens Pull, #5 Hard
    50 Easy

    6 x 50 - :50 Stroke/free
    2:00 Break
    200 Stroke timed (Breast - 2:47)
    It's been a while since I timed any breaststroke. Most of the kick from the previous set was br kick so I was pretty worn out. First 100 felt great. Second 100 not so great. Last 25 was dreadful. I mostly run into severe O2 debt from the pull-outs. Probably why I do better w/ long course. Still, I'm only 7 seconds off my meet time at the end of practice with a slow suit and no dive. I should be able to shave a few seconds off last year's time in Auburn.

    200 Cool down.

    (4850 Total)

    Updated January 19th, 2012 at 09:54 AM by pmccoy

    Categories
    Swim Workouts
  14. I needed this today

    by , January 19th, 2012 at 07:35 AM (Mixing it up this year)
    Strokes felt slow and my aches and pains decided to join me today. Leslie was right when she said this was a challenging hypoxic set. I neede that, my lung capacity was challenged.

    The other challenge I have is my bouyency. I pop to the surface to quickly. You know fat floats so I guess I need to rid myself of the fat.

    I used my new zoomers today for the fin work.

    600 free
    8x25@:35 1 arm fly drill (good for my back)
    3x(4x25)@:45 w/fins #1 shooter #2 build #3 shooter #4 EZ
    50 EZ

    3 times thru
    200@:30 RI*
    150@:30 RI backstroke 6 kicks off wall
    50 at 100 race pace (fly, back, breast) went 41, 41, 52
    100 EZ
    * Round 1 25fly/25free 6 kicks off each wall w/fins
    Round 2 free 6 kicks off each wall
    Round 3 breast w/long pullouts

    2x100 free 50 kick/50 swim w/snorkle kick is sprint swim is w/4-6 beat kick
    150 free

    Total 3000 yards
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  15. Swimmer's high? ...a pair of two-milers

    by , January 19th, 2012 at 01:33 AM (Alex's swim journal)
    The last couple of days I've been getting my body used to swimming for an hour non-stop; not pushing the pace too hard, though (trying to save that for the one-hour postal this weekend).

    I've found some interesting ways to keep count and keep moving in the process. Yesterday's swim was in three 1K segments, almost exactly 20 minutes each:

    4 x 250 (50 EZ/200 harder, but relaxed)
    100 breast stroke
    [3x through for 3300 yards]

    I took no breaks and finished the 3 Km right at 1 hour, then swam an easy 200 to round out to 2 miles... 64 minutes total.

    Today I did another 3500 continuous swim, but I broke it up mentally into seven 500-yard segments: 100 EZ/400 up-tempo. My first 1000 was about 17 minutes, the next 1000 finished at just under the 35-minute mark. At 52:20 I was at the 3000 mark, and I finished the last 500 right about 61 minutes. I actually felt like I was getting stronger in the last 1500 yards. I was tired and could feel the fatigue, certainly, but it seemed easier to be in rhythm... things were just clicking.

    Sort of like runner's high (experienced that a bazillion times; completely addicting!), I knew my body was becoming more tired the farther I went, but some kind of endorphins started kicking in... I was feelin' it!

    I pulled myself out of the pool and I could feel the dull ache through my whole body, which says "good job... you can rest now." I almost couldn't walk straight, it was funny. I probably looked like Bernini's St. Teresa in Ecstasy; I was out of it for a while... in a good way.
    Click image for larger version. 

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  16. 1/18/12 Team Practice

    Nice turn out again tonight. The team seems to be growing which is a good thing. Everyone is getting ready for our state meet next meet which will be at our home pool. Tonight went as like this.

    10 min choice

    2 x 150
    --50 kick/100 cruise

    4 x 500 w/30
    odds 250 build,250 build
    evens 4x 125 @ 2:15 descend

    50 EZ

    4 x 200 @ 3:30
    --50 sprint, 150 cruise flip at the "T",no walls

    400 IM (sort of)
    --25 kick/25 drill/25 swim/25 free

    100 w/d

    4200

    Wasn't too bad tonight and all we had to do was concentrate on changing our speed. I have no problem with increasing my effort but have a hard time seeing the clock while swimming to see how much my pace is changing. The 4 125's felt great and had plenty of rest to do a nice descend. Maybe that is why they felt so good.

    After we wer done the sprinters were still working out so I decided to join them on there last two 50's of 25 AFAP/25 cruise. They get a lot of rest over there in sprinter world. I still am not a sprinter or a distance guy.
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  17. Frustration - no swimming! 01/18/12

    by , January 18th, 2012 at 08:52 PM (Workout Swimmer)
    So, it rained us out this morning. Didn't get to swim Sat, Sun or Monday, swam a paltry 3200 yesterday. I am going to be very very behind on my GTD. I suppose I should take some consolation in the fact that I was 10 miles behind last year, until May. I guess I should be glad, because it's forced rest for the old elbows. My appt with Neuro is in a week. Until then I get to survive on Aleve and Motrin.
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  18. Pretty Spartan IM day 1/18/12

    by , January 18th, 2012 at 03:32 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 100's
    12 x 25 K :45 every 4th sprint did all ~:30/:25
    6 x 50 FR :50

    Pre Main
    4 x 50 FL 1:30 1-3 Drill/Swim, 4 Swim
    4 x 50 BK 1:30 1-3 Drill/Swim, 4 Swim
    4 x 50 BR 1:30 1-3 Drill/Swim, 4 Swim
    4 x 50 FR EZ 1:30

    Main
    10 x 100 1:50 Odds IM/Evens FR EZ
    5 x 100 Fin Kick FR/FLY by 50 O's w/bd-E's on back streamline

    Cool
    300 Swim
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  19. Sarasota Y Sharks Masters 5:30 AM Workout -01/19/12

    by , January 18th, 2012 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    6 X 50 kick -fast- 1:10
    1 X 100 swim

    5 X 100 IM 1:45
    4 X 75 -1 of each- 1:15
    4 X 50 -1 of each- 1:00

    3 X 200 free 4:00
    1 X 100 easy 3:00
    Two rounds. 200's are fast and broken :10 @ the 100.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  20. January 18, 2012

    Warm-up (1200)
    2 x [ 200 swim, 200 kick, 200 drill (50 left arm, 50 right arm, 50 scull + flutter kick, 50 swim DPS) ]

    Kick Set #1 (400 set/ 1600 total)
    4 x 50 @ 1:00 dolphin kick w/fins on back
    4 x 50 @ 1:00*dolphin kick w/fins

    Main Set (2000 set/ 3600 total)
    4 x [ 5 x 100 ] @ 1:40, 1:35, 1:30, 1:25, 1:20
    Descending interval within each set, focus on maintaing stroke count and time (all 1:16 - 1:18)

    Kick Set #2 (500 set/ 4100 total)
    5 x 100 @ 1:50 flutter kick w/fins

    Wrap-up (400 set / 4500*total)
    12 x 25 @ :30 no breather
    100 easy

    * 4500 Total *


    ********************************

    Woot, no cramps!

    Updated January 20th, 2012 at 03:00 PM by eric.carlson

    Categories
    Swim Workouts