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  1. Thursday 3/27/14

    Thursday 3/27

    AM only SCY + weights


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

    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x75 @ 1:20 BR w/ 1/2/3 pullouts per 25
    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x50 @ 1:00 25 under H2O pullouts/25 FAST BR
    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x25 @ :30 BR swim w/ strapless paddles (focusing on in-sweep and catch)

    6x100 @ :10 rest FR swim w/ opposite fin + opposite paddle (switch each 100)

    Total: 3000


    3x10 lat pull down (70, 90, 90)
    3x10 DB shoulder press (20, 25, 25)
    3x10 DB bench press (25, 30, 30)
    3x10 DB single-arm bicep curls (20, 25, 25)
    3x10 DB triceps extension (30, 35, 35)
    2x 3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
    3x15 hip abductor (90)
    3x15 hip adductor (70)
    Swim Workouts
  2. San Francisco from the water

    I enjoyed a wonderful weekend of swimming in San Francisco. Things got off to a bit of a hectic start last Saturday, with some rental car drama as we were returning from Sonoma to the city. Luckily, the car’s problems (it ultimately decided that first was its only gear) occurred very near the airport—I was dropping my husband off for his return flight to NYC before driving up to the swim’s start. I was able drop him at curbside, limp the car over to the return lot, and get a cab up to the swim start in time. Whew!

    On the ride to the meet-up near Fisherman’s Wharf, as it became clear that I would make it in time, my fluster and annoyance gave way to feelings of relief and gratitude that things hadn’t been worse. As the sky lightened I caught glimpses of the Bay Bridge and the water I started to feel excited about the coming swim. As far as I could see, the bay seemed flat and calm, and very beautiful.

    By 7:30 I had found Leslie from Swim Art and fellow swimmer Matthew. Leslie went over the course and procedures with us, and introduced us to our kayakers as they arrived. Everything was very calm and low-key, and I enjoyed getting to know everyone a bit as we prepared to head out. Both Leslie and Barry, my kayaker, encouraged me to sightsee as much as I wanted and enjoy the swim, which was exactly my plan.

    We walked down to the dock, where we met our captain, Brent. We all hopped aboard his inflatable, which took us to the swim start on the far (south) side of the Bay Bridge. The morning was sunny, with air temps in the 50s, and the water was flat and glassy. We saw swimmers heading into Aquatic Park as we were leaving—I learned the next day they were South Enders coming in from a swim from Fort Mason.

    As the kayakers were getting into the water, I got undressed (I’d been wearing my suit since we headed out at 4:30 that morning), lubed up, put in my earplugs (water temp was around 57), and got ready to go. Since it was an informal swim, we each splashed as soon as we got ready. I had been feeling a little nervous about my acclimation—I haven’t been swimming outdoors here since December, and the water temps during my time down in Florida were mostly in the 60s—but as soon as I hit the water I knew I would be fine. It felt nice and cool in a friendly way. I stroked and let the bay water wash all the morning’s worries away from me.

    I got to do freestyle for a minute or so to the bridge before swimming backstroke under it. I stopped briefly directly underneath and appreciated its curving span and its sheer massiveness before continuing on. Barry turned out to be a great kayaker and a wonderful tour guide. Every time I stopped to look around, he would tell me something interesting about the part of the city we were looking at. It was a very conversational and informative swim, and I had a ball just stroking along and seeing new sights and learning new things. We paused for a photo op and synchro moment near the Ferry Building.

    The water was very easy to swim in. We had a strong ebb current with us, with very little wind, and I enjoyed watching the reflective water surface on each breath. There was so much to look at—the San Francisco skyline, the bridge behind me (I turned over to do backstroke every now and again to see how much smaller it had gotten), Alcatraz up ahead (we were more or less heading directly towards it until we rounded the corner near Pier 39). During the briefing Leslie had told us that they were keeping track of a huge tanker that was scheduled to come into the Bay during our swim, about halfway through it passed close by us. Not scary-close, but cool-I-can-see-this-big-ship-up-close-close. We stopped and watched it float by. I waved to whomever was on board, and Barry remarked that this was as near as you ever wanted to be to such a huge ship. I noted its name—“Florida Voyager”—and looked it up after. It’s 600 feet long.

    (I also learned a bit about how such big ships are brought into the Bay. Navigating through the Golden Gate is quite tricky, and there are local pilots—bar pilots—who board the vessels in the open sea, 11 miles out, and pilot them into the bay. The boats from which they board--pilot boats--accompany the larger boats through the channel, and once huge craft is safely through, the bar pilot gets back on the pilot boat to go back out and drive another ship in. There are only around 60 bar pilots, and it’s a demanding and lucrative profession—they earn about half a million a year.)

    Barry was spotting lots of seals and sea lions around us—a juvenile seal apparently followed me closely for a while. I only caught a glimpse or two of their heads above the water, once when he pointed a nearby one out, and another time on a random breath. I was thrilled—seals! I’ve always wanted to swim with one, and out here there were lots.

    As we rounded the corner the Golden Gate Bridge came into view, majestic and orange. We passed Aquatic Park, and Barry pointed out its landmarks, as well as the Marina ahead. There were lots of sailboats out, with some larger ones just beginning a race to the Farallones and back. As I got nearer I could see just how big these larger boats were, and it was thrilling to be swimming parallel to them. They weren’t going very fast, as there was almost no wind—Barry remarked that they were simply riding the same ebb current we were towards the bridge.

    Very soon we were near the Presidio, the huge park from which the GG Bridge sprouts. Alcatraz was behind us, Sausalito and the Marin headlands were up to the right, San Francisco on the left, the bridge ahead and approaching quickly. I found myself doing 1-stroke breathing and sighting frequently, trying to look in every direction and take it all in. We were getting closer to the large sailboats—they were apparently sending them off at intervals with gunshots, although with my earplugs I hadn’t heard the firing. I stopped and looked around, and just delighted in being out in the water amidst it all.

    My route under the bridge seemed to take us among the sailboats, and I just thought to myself how amazing this all was—swimming under the Golden Gate, through a sailboat race, on such a glorious sunny day. I felt very small, and surrounded by awesomely big things. But there’s room for us all in the bay! Right as we went under the bridge the water seemed to develop a little more movement to it, and looking ahead I could see some small swells forming. I think on many swims this part of the bay can be a whirlpool of chop, but on this day it was all easy swimming, and I enjoyed doing backstroke and looking up at the huge bridge above as I finished up. Before I got out I looked longingly at the sailboats that were continuing on out to sea, then climbed up the ladder of the inflatable to head back to land.

    (The sailboats might have been as fascinated with me as I was with them. As I was getting ready to post this entry, I looked online for something about the yacht race to link to. I found a race report, and as I scrolled down it, I found . . . a picture of me, just after I’d swum under the Golden Gate! Apparently someone was up on the bridge photographing the boats, and they included the picture of a swimmer in the final article, without comment. You can see how well supported I was during the finish here, with the kayak on my right and the rib to my left.)

    Several times during the swim my kayaker remarked that this was the calmest he’d ever seen the bay—I really lucked out with both the weather and water temperature, which was higher than normal for this time of year. As a result, this swim was simply easy and pleasant the whole way—nothing felt like a stretch, and I was glad to begin my season with an all-fun-all-the-time outing. Challenging swims bring their own joys, but there’s definitely something to be said for simply relishing a really delightful outing in the water. A big shout-out to Leslie, Barry, and boat captain Brent for their seamless support out in the water.

    The swim was also a great way to start off my stay. I’d only visited the city once before this trip (for a polo tournament in Oakland that left little time for sight-seeing) and didn’t know much about it. I knew the Bay and Golden Gate Bridges were iconic and that it would be beautiful to swim under them, but I didn’t realize to what extent they really bracketed the heart of the city. All during the rest of my (too short!) stay, whatever sight I went to see, I found myself remembering seeing it from the water, and recalling the tidbits Barry had told me it.

    The rest of my stay in San Francisco also featured plenty of time in the water. On Sunday I enjoyed a swim at China Beach, on the ocean side of the city. It’s an absolutely gorgeous beach, with postcard views of the Golden Gate to the north. Locals know various dolphins and porpoises there by name. After a thrilling motorcycle ride out, I had a wonderfully chatty swim with Zina and Jim, then snacked on the communal spread while I met other members of the delightful pod of OW swimmers who congregate there. Zina had described this group to me as being more into the spiritual side of swimming, and I found that description apt. It was a sweet and relaxing way to spend a lazy sunny afternoon.

    After the beach Jim took me to the South End Rowing Club and gave me a tour of the place, along with a quick peek at the Dolphin Club next door. SERC is an amazing facility, and I loved hearing about the club’s various swims and other activities, looking at the historic photos on the wall and appreciating how long people have been passionate about swimming in the Bay’s waters.

    The next morning I went back to SERC for a swim in Aquatic Park. The cove was surprisingly well populated with swimmers for a weekday morning. The previous day I had heard a small boy trying to convince his parents to let him go swim in the ocean: “It’s not cold! There are twenty-seven people out there. It can’t be cold!” It was too foggy to count swimmers on the morning I swam, but I saw plenty of others out enjoying the 50-something water, both in wetsuits and not, and met lots of friendly people in the locker room. What a great city for open-water swimming, and what a great community of welcoming swimmers I got to spend time with, both in and out of the water! I hope to go back again soon.
  3. Thursday, March 27

    by , March 27th, 2014 at 05:18 PM (The FAF AFAP Digest)
    Swam around 1400 with a few bursts today. My shoulder is still achey. My masseuse said I have an inflamed infraspinatus and that seems about right. Whenever I have shoulder issues, it's the same spot. Not sure what brought it on, possibly a lapse in doing my RC/scap exercises. Argh. Hate going into meets in pain. Hope it's better before Zones.
    Swim Workouts
  4. The past few days

    by , March 27th, 2014 at 03:35 PM (Fast Food Makes for Fast Swimming!)
    I've been swimming minimally, just enough to keep my body in shape for the upcoming LMSC Champs meet on April 5-6th over in Moscow, Idaho.

    Monday I got in for about 2000 yards or so, pretty sluggish though because I went in extra early and didn't get to rest a lot the night before.


    Wednesday I swam from about 9:10-9:45am, not much, but did get a fast 100 at the end that I was happy with:

    500 Free warmup
    10 x 50 Flutter Kick w/ board @ 1:00 (:47s)
    300 Free Pull
    (lots of talking)
    100 Free Sprint from a push (went :58)
    1400 Yards


    Thursday (today):

    800 Free warmup
    I was swimming alongside a guy that just 'goes and goes' and has some decent speed as well. It takes my 400 yards to lap him, and I did so twice in my 800. It was nice to have a 'rabbit' of sorts to chase after in my attempt to lap him.

    10 x 50 Flutter Kick w/ board @ 1:00 (:47s)

    4 x 150 Free Pull @ 2:00 (held 1:45s)
    This was the first pulling I've done where I actually sort of 'went for it' with some pressure and speed on my arms. Didn't seem to hurt, but we'll see later today.

    75 EZ
    25 Fly Fast

    2000 Yards in just over 30 minutes
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/28/2013

    by , March 27th, 2014 at 01:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/ 50 swim
    Fins optional

    5 X 100 2:15
    Choice. Focus on perfect technique

    $$$ RACE PACE SET $$$
    3 X 200 broken @ race pace 7:00
    Broken :10 @ each 50

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  6. Week 78 - Thursday

    by , March 27th, 2014 at 09:31 AM (After a long rest)
    I had a late night last night after our user conference which went off great; there is nothing like customers coming in and discussing how they are solving real problems with our solutions. By the time I got home it was gone 10pm and despite sleeping really heavily I woke really tired this morning. I got up but seemed to be in slow mode this morning and ended up being about 10mins late to open up the pool. Today was a meet warm up which again felt pretty good.

    Meet Warm up
    400 free with snorkel
    6x50 catchup on 1min
    4x100 on 2mins holding under 1.25s
    100 easy
    8x50 alternating 50 smooth, 50 fast on 1min
    200 easy

    Total 1800scy

    I held 1.23s on the kick trying to stay relaxed. On the 8x50s I alternated 1650 and 200 pace and felt pretty good.

    Tomorrow we are meeting at the pool and doing a short swim before driving to Houston. Tomorrow night I have the 1650. It will hurt like the mile always hurts but I hope to have a good swim and set a bench mark for Kirk Nelson to chase at Nationals!!!
    Swim Workouts
  7. Week 78 - Wednesday

    by , March 27th, 2014 at 09:21 AM (After a long rest)
    Today was a crazy rush. We had our annual user conference going on today and I needed to be in early. Despite my best efforts I was held up in traffic and ended up being a little late to the pre meeting. I had a good nights sleep and a continuation of our drop taper felt pretty good today.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x100 free with snorkel on 1.30
    4x(2x50 fast kick on 1min, 100 kick smooth on 2mins)
    200 easy
    6x 25 AFAP on 40 seconds from a push with a turn holding 12 or quicker
    200 easy
    6x25 AFAP on 2mins from the blocks with a turn holding 11 or quicker

    Warm down
    200 easy/float

    Total 3400scy
    Swim Workouts
  8. Taper day 4... Pace Out!

    by , March 27th, 2014 at 08:27 AM (Mixing it up this year)
    Was late today, had to put gas in the tank to get there.

    Today was a pace day and a little bit of sprint! What a combo. No 200 Fly today or tomorrow.

    500 free
    500 free kick w/zoomers
    10x50@:55 free w/snorkle & bouy holding 43's
    10x50@:50 free holding 41's
    500 free kick w/zoomers
    6x50 from block 15m sprint rest EZ alt free/fly
    200 free EZ

    Total 3000 yards
    Swim Workouts
  9. Wednesday 3/26/14

    Wednesday 3/26

    AM only SCY

    300 swim w/ under H2O turns at opposite end of pool (too shallow at my starting end to do underwater flips)
    12x25 @ :40 odd: drill, even: under H2O kick w/ fins
    4x75 @ 1:00 swim w/ paddles

    4x100 @ 1:40 FR kick w/ board (1:35, 1:31, 1:31, 1:34)
    200 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:35 FR kick w/ board (1:28, 1:30, 1:30, 1:33)
    200 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:30 FR kick w/ board (1:24, 1:24, 1:26, 1:27)
    200 @ :20 rest BK pull w/ buoy + paddles (A.R.)

    16x25 @ :30 w/ strapless paddles + snorkel
    4 - one-arm FR (alternate R/L)
    4 - scull
    4 - one-arm FR (alternate L/R)
    4 - FR swim

    Total: 4000

    After my lower body lift yesterday, my legs were screaming at me by the end of today's kick set!
  10. 3|26|14 SCM 56 minutes

    20 x 25 on 0:30 fr/fk, S
    • alternate free and flutter kick each 25

    20 x 25 on 0:30 fr, S
    • brisk breakout/stroke transition, easy to wall
    • left shoulder getting a little loose

    150 easy

    8 X 12.5 fk on 1:00 AFAP, S
    • arms back (to rest shoulders)
    • from dig, at pool center
    • 13 - 15's

    10 x 25 FK on 1:00, moderate - fast, hold form and narrow kick
    • 22 - 26's

    250 continuous FK, S
    • sprint kick to ~ 1 - 2 seconds before acidosis then hold an easy kick, repeat
  11. Accupuncture Day 2 (3/26/14)

    by , March 26th, 2014 at 10:37 PM (Trying to Train Smarter, Not Just Harder)
    Had my 2nd accupuncture about 5 days ago, which I didn't really enjoy this time, because he gave me a "massage" which hurt like, well, it hurt a lot. I felt bruised until about yesterday, but swimming wise, on Monday I was fine, Tuesday was fine, today was pretty dang good, actually. So yes, I would recommend accupuncture, but I think I'm done for now. It's too bad I don't have a meet this weekend, darn it.

    500 back/free
    500 pull
    400 kick
    100 easy
    10 x 200; descending intervals
    200 easy
    300 breast/free
    500 breast/free
    2 x 50; sprint the 25, cruise to wall
    100 easy
    4700 LCM
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/27/2013

    by , March 26th, 2014 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout, two weeks out.
    WARM UP:
    2 X 250 4:00
    5 x 100 1:30

    4 x 200 free 3:20
    Fins optional

    6 X 50 kick 1:10
    1 x 100 swim

    5 X 100 2:15
    Choice. Swim all @ 85/90%
    Breaststrokers go 2:30

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    Relay starts

    WARM DOWN: 4 x 50 easy
    Swim Workouts
  13. Taper day 3...seemed slow today but my shoulders don't hurt

    by , March 26th, 2014 at 08:40 AM (Mixing it up this year)
    I am starting the repair process on my muscles they don't seem to hurt as much, nor my elbows. That is thanks to not swimming as hard with paddles. The back is still a pain but that is a different issue.

    Did not feel particularly fast today. My back stroke felt slow and sluggish, kick was lack luster. Freestyle felt decent. The fly felt comfortable but was having an issue with my left leg spasms.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back held 49's
    5x100@1:45 free w/snorkle moderate pace holding 1:30's
    500 free kick w/zoomers
    200 free EZ
    200 fly for time 3:26
    3x100@:15RI free EZ

    Total 3200 yards
    Swim Workouts
  14. Tuesday 3/25/14

    Tuesday 3/25

    AM only SCY + weights


    400 swim every 4th 25 scull
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    4x150 @ 2:10 BK/BR/FR
    4x100 @ 1:30 D1-4 I.M.
    4x75 @ 1:10 FL/BK/BR
    4x50 @ :50 build I.M.O.
    4x25 @ :30 FAST I.M.O.

    warm down the following kick w/ board + fins:
    200 FR
    150 FL
    100 FR
    75 FL
    50 FR
    25 FL

    Total: 3200


    3x10 RDL (60, 70, 70)
    2x10 back squat (95, 125)
    3x10 single leg curl (30, 50, 50)
    3x10 single leg extension (50, 50, 50)
    3x10 glute (50, 70, 70)
    3x15 hip abductor (70)
    3x15 hip adductor (70)

    Updated March 27th, 2014 at 11:46 PM by Calvin S

    Swim Workouts
  15. Workout 03/25/14: evening

    by , March 25th, 2014 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    I was a slug last week. Picked up an extra shift and then life got busy during my long week of work so only one swim. I did manage to play some basketball at my son's school after church on Sunday night - without feeling too horrible yesterday. I skipped swimming last night because the college was showing a rebroadcast of the Bill Nye and Ken Ham creation/evoultion debate, so Preston joined me in watching that before I headed to Men's group for a bit.

    Today was busy as well, but I knew that I could count on making masters tonight. I had a drug task force meeting this morning before going to Chapel, then spent some time at the college's library getting books for a research paper that I am working on for the end of the semester. I don't take the tests since I am auditing the class, but the prof is grading my papers so I am taking advantage of that. A quick nap before a light supper then off to practice (borrowed fromiefer's weekly workout):

    300 FR swim
    100 kick on Back
    100 IM drill
    100 kick on front
    4 x 25 - focus on streamlines

    300 FR Pull with buoy, every 3rd 25 Fast (did 350)

    3 x
    - 25 Stroke/25 fr/25 stroke. :20 sr (did one each IMO)
    - 75 of above stroke. :20 sr
    - 100 DPS free. :60 sr (I did 150's with AP)

    5 min warmdown (did 300)
    (Masters/Rec/2200 yds/60 min)

    Lots of people at practice tonight, eight total in the water. Greg and Gabby did the workout with me, while others did their own thing. A new swimmer, Renee, was there and Carol joined us for the first time since Thanksgiving. Tim, Melissa, and Emily are working on base for tri's. We had a lot of swimmers on Saturday, so I am planning to bring a "Swimopoly" game for this weekend.

    The full results for the Harvard meet have been posted into the USMS database. Click here for the update from Rick. My split request for the 500 and 1000 was not included, so I emailed them earlier today (although it won't be earth shattering if they are missed).

    Other meet news: we have five entries so far for the Bennington meet in a month. I am expecting ~12 from the teams in Western Mass, so things are moving along swimmingly on this front. Also, on 4/12 there is a first-time meet in Northern Vermont (Greg is thinking of goin, but I'll be out of town). Then a meet at UVAC before some other fun in the Adirondacks - lots of opportunites!
    Swim Workouts
  16. 30:00 swim...

    by , March 25th, 2014 at 06:37 PM (Alex's swim journal)
    A steady 1800 today on 1:40/100 pace; followed by some 25s on :30 at a quicker pace. 2000 SCY total.

    I didn't want to do a hard swim, just get my body used to swimming for 25:00+ straight in anticipation of the 1650 this weekend. The 1800 in 30:00 was a nice round number, and mentally kept me from slowing to a slog, while also keeping me from building up too much lactic acid.

    Thought I would post some photos a friend from Milwaukee sent a few days ago. His daughter-in-law was at the last meet in Whitefish Bay by coincidence, so he decided to get my start and finish for the 400 IM:

    Click image for larger version. 

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  17. 3|25|14 SCM (weights yesterday)

    1000 of drills, free and br S
    10 x 12.5M on 1:00 DFS fr AFAP
    2 x 25 on 2:00 fr AFAP
  18. Tuesday, March 25

    by , March 25th, 2014 at 04:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 power kick w/fins, 20 y UW @ :30
    50 EZ

    Main sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ
    1 x 30 burst + cruise backstroke @ 100 pace from the blocks, working on gliding before starting to kick

    2 x (25 AFAP + 75 EZ)

    1 x broken AFAP 50 breast w/fins (25)
    100 EZ

    20 x 25
    odds = backstroke @ 100 pace @ :30
    evens = EZ @ :45
    100 EZ

    4 x 25 free w/fins @ 100 pace @ :30 (11s)
    100 EZ

    Total: 2325


    Going to really shut it down the next few days for the Columbus meet on Saturday. I'm entered in 100 breast, 100 back and 100 free. Will probably just swim the first two. That will be a hard workout and then I'll keep resting for Zones the following weekend. I entered:

    Swim Meet Events

    Gender Distance Stroke Time Date
    5 Female 100 SCY Free 0:59.00 04/05/2014
    23 Female 50 SCY Fly 0:26.40 04/05/2014
    33 Female 100 SCY IM 1:03.50 04/06/2014
    51 Female 100 SCY Fly 1:03.50 04/06/2014

    I will also swim the mixed 200 medley relay (back leadoff for a 50 time), womens 200 free relay (leadoff for a 50 free time (though I already have a decent time this year from the Sprint Classic)), mixed 200 free relay and the womens 200 medley relay. That's four events a day, quite a lot for me. The only one I'm a bit concerned about is 100 fly bc of the shoulder. Fortunately, it feels a tad better today. Getting a massage tomorrow and that should help too.

    There are 447 swimmers signed up for Zones with a few days left to enter. This is less than last year; I hope more people enter at the last minute.

    Updated March 25th, 2014 at 04:36 PM by The Fortress

    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/26/2013

    by , March 25th, 2014 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 x 50 faster 1:00

    4 x 100 free 1:45
    #1: moderate
    #2: 75 moderate/25 fast
    #3: 50 moderate/50 fast
    #4: 25 moderate/75 fast
    Focus on race finishes on 2-3-4

    4 X 75 kick 1:50
    1 X 100 swim

    $$ RACE PACE SET $$

    4 X 25 :45 --1st 25 of 100
    1 X 100 easy 2:00
    2 x 50 1:15 --2nd 50 of 100
    1 X 100 easy 2:00
    1 X 100 @ race pace 2:15
    1 X 100 easy 3:00
    Do it twice

    4 X 50 blocks
    25 sprint and turn/easy return

    WARM DOWN: 4 x 50 easy
    Swim Workouts
  20. Week 78 - Tuesday

    by , March 25th, 2014 at 09:16 AM (After a long rest)
    I had a late night by my standards last night after picking up my new car. I had a great nights sleep and had no alarm issues this morning, although I had to return to the house after leaving my subdivision because I remembered I had the new cars keys and the old ones had the key to the pool. Luckily I figured this out before I got to the pool because that would have sucked. Today's workout was mainly aerobic swimming with a few fast 50 swim and kick at the end.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    500,400,300,200,100 pull on 1.10 base plus 10 seconds
    4x(50 fast on 1min holding 200 pace,3x50 kick on 1min)

    Warm down
    200 easy

    Total 3200scy

    This lower yardage felt good and we should be down to mid 2k tomorrow with a meet warmup on Thursday. This is the first drop taper I have done since being back so it will be interesting to see what it translates to at the weekend. Hopefully some fast swims!!!
    Swim Workouts