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  1. Wednesday, 6/29/11

    by , June 29th, 2011 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    Since I felt so lousy on Monday, I didn't swim yesterday since I felt like another rest day was needed. Must have been what the doctor ordered because I felt GREAT today.


    Warm up (500)
    200 swim, 100 kick, 100 drill/swim, 100 pull/scull by 25's

    Main Set (2000)
    500 free/8:15, went 7:45
    4 x 50 free/1:00 @ 80%, free-went 43-45

    400 free/6:30, went 6:15
    3 x 50 choice/1:05 @ 85%, back-went 50Ī on all

    300 free/5:00, went 4:45
    2 x 50 free/1:00 @90%, went 39, 40

    200 free/3:30, went 3:07
    1 x 50 choice/1:00 @60%, free-went 50

    100 free @ 100%, went 1:23

    rest 60 sec

    Pull (300)
    300 pull max DPS, with buoy and big paddles, was going 14-15 SPL

    Warm down 100 easy

    Total: 2900 meters
  2. Chowmi's favorite sets

    by , June 29th, 2011 at 03:09 PM (Chowmi's Blog)
    Huh? Well, I guess i'll know if i'm actually posting something when I hit enter.

    The FLOG isn't as robust at looking at past sets, so maybe this will work better.

    Skippping to the highlight sets, here are my favorite parts.

    For now......
    This summer, doing whatever the proscribed workout is, modified when necessary. Mostly in the "train to train" mode as well as sprint mode, and have limited the race mode to truly just the actual races.

    Next goal.....
    Staying in arguably the best "train to train" mode in years, and sustaining current model until 08/22/11, when the girls go back to school. Will then target 6 (up to 8) weeks of modified Rich A training (for example, 1 race day, 1 sprint day, 1 aerobic day, and 1 flex day for 4 swims per week, 1 or 2 dryland per week, and between 3-6 stretching sessions). Have banked 3 or 4 free massages so will also incorporate those for that period. Don't want to waste those freebies in case Massage Envy goes out of biz before then.

    Last Friday
    SCM 50/100/150/200 x 2 45 base. I swam all over Ross's feet. I felt guilty about that, but sometimes you just miscalculate so I took one for the lane on the next one....
    challenge part: 1 time thru on the 40 base
    I led the lane! I did the entire set! Busted my guts so no one could draft! What a whooper!

    Nothing Saturday => oops totally forgot I stopped by the LCM meet and did the 400 free! That was fun!

    Sunday sprint day
    Was more like strong pace day
    Main bits:
    LCM 8 x 50 (variables); 1/2 easy/fast; fast/easy, all fast, all easy
    6 x 100 2 easy 1 hard on 2 mins; modified this as 2 x 50 easy, 1 hard fly on the same intervals. Mostly to see the Truth of a 100 LCM fly. I never cheat on fly.
    1 fast 50 fly at the end from a push
    Took a 15 minute walk, and did my Vasa since we'll be gone for the rest of the week.

    Monday nothing

    SCM 4 x 200 1st and last 25 stroke (fly)
    Next set was same thing, 1st and last 50 stroke on same interval; modified as 2 x 50 fly fast with an easy 50 free in between on the same total interval; this worked out well, Bobby P led and did all free, another guy did 50 back/100 free/50 back, and I "skipped" one middle 50 free.

    Last set 3 x 100 descend on 2 minutes; modified as 1 easy free, 1 all out 100 fly; me first, Bobby on the last 100. Amazing how you have just that extra umph when someone is cheering for you. Push time 1:12 on coach Jim & Bobby's count.

    Wednesday, today -nothing.

    Next up: Colorado vacation! Probably just goof around in the gym and do whatever machines there are, and swim 25's easy/kick. Not one for busting my lungs in high altitude training.

    I'll be back on next Wed night, so probably one workout before...Will have a race on Sat/Sun of next weekend. Will be 6th 50 free 'o the season.

    Updated June 29th, 2011 at 04:35 PM by chowmi

  3. Sarasota Y Sharks Masters 5:30 AM Workout -06/30/11

    by , June 29th, 2011 at 12:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 400 7:00
    2 X 200 3:30
    4 X 100 1:45
    4 X 100 kick 2:15

    10 X 50 1:15
    #3-6-9 are fast. Choice.

    1 X 100 @ 85%
    1 X 100 easy
    1 X 100 @ 100%
    1 x 100 easy
    Choice. All 100's on 2:15

    1 X 200 IM 3:45
    4 X 50-1 of each- 1:15
    Three rounds, take a short break after round 2.


    2 X 600 free 9:00
    Negative split both swims

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Wed Jun 29th, 2011

    by , June 29th, 2011 at 12:08 PM (Ande's Swimming Blog)
    Wed Jun 29th, 2011 LCM

    weighed 220 after practice

    Mon double

    Tue skipped, didn't sleep well Mon night Tue morn so I slept in instead of getting up at 5:15 with not much

    Tyler asked me to swim on a
    4 x 100 free relay this Sunday with
    him, Mike Varozza, & Chris Eckerman so I'm going to rest a little & probably shave, time to focus on strength & speed

    Entered LCM Zones Today
    400 IM & 5 events each day
    including 100 & 200 br

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:02
    wore FS PRO jammer
    swam with James, Tyler, Nate, Kelly, & Todd who turned 42 today
    beside Larry

    400 300 200 100

    Main SET: LCM

    2 rounds of
    400 fr 30 sec rest
    300 IM 30 sec rest
    200 fr 30 sec rest
    100 IM 30 sec rest
    8 x 50 k on 55
    50 done 12.5 fast 37.5 easy
    50 with 3 breaths

    R1 4, 3, 2, 1 at 70% effort
    went 5:11 on 4 & 2:34 on 2

    R2 4, 3, 2, 1 at 80% effort
    went =4:56 on 4 & 2:23 on 2
    swam strong but didn't work it

    3 x (150 easy, 50 build, desc)


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
  5. Sprint stroke day

    This morning I swam on my own at the Y. I arrived just as my workout partner from yesterday was finishing up. I laughed when I saw that she was doing one of our wacky 500s from yesterday again (the one where laps that are multiples of 3, 4, and 7 are all different strokes). She said she really liked it. I feel like Iíve done my part to corrupt a die-hard distance freestyler, if only just a little bit!

    Hereís what I did:

    1000 scy warmup (400s, 200k, 200p, 200im)

    1 x 50 (25 build BR kick, 25 easy FR)
    3 x 50 done as (25 build FR w/ last 2-3 strokes sprint BK, FAP back-to-breast turn, 15y sprint BR, 10y easy free)
    1 x 50 easy FR

    1 x 50 (25 build BK kick, 25 easy FR)
    3 x 50 done as (25 build FR w/ last 2 strokes sprint FL, FAP fly-to-back turn, 15y sprint BK, 10y easy free)
    1 x 50 easy BK

    1 x 50 (25 build FL kick, 25 easy FR)
    6 x 25, odds easy FR, evens sprint FL
    1 x 50 easy FR

    1 x 50 (25 build FR kick, 25 easy FR)
    2 x 50 (25 build FR w/ last 2 strokes sprint BR, FAP breast-to-free turn, 15y sprint FR, 10y easy free)
    2 x 25, odd easy FR, even sprint FR
    50 easy FR

    1000 pull, done as (250 fr / 50 bk / 200 fr / 50 bk / 150 fr / 50 bk / 100 fr / 50 bk / 50 fr / 50 bk), build speed throughout 1000

    400 skps warmdown

    The sprinting felt really good (good-pleasurable, not necessarily good-competent). I was just planning to do some fast breaststroke work today, but I liked the little sprint set that I came up with so much I cycled it through all the strokes.

    Iíve been testing out a new pair of goggles, which I got for their looks as much as anything:

    Theyíre not perfectóthe nose piece touches my nose a little too much, and the strap is hard to adjustóbut I really like the checkered frames so I keep wearing them. The lenses are also very clear, so far. Plus making me smile when I put them on counts for something! I might change the strap so it's a different color, if I can find one I like that fits. Or maybe I'll just ink polka-dots on it!
  6. Wednesday Workout

    by , June 29th, 2011 at 09:07 AM (Pete's swim blog)
    Did a little dryland last night. Going to try that 3 nights a week over the next 2 weeks. Probably started too late. Made some suggested changes to my breast stroke pull. It feels better but I'm using different muscles. Should be able to adapt before I taper.


    700 warm up

    100 Free down/Fly back
    200 Kick
    100 Free down/Back back
    200 Kick
    100 Free down/Breast back
    200 Kick
    100 Free
    100 Easy

    200 Free down/Fly back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Back back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Breast back
    400 Pull (Breathe left/right/alternate)
    200 Free

    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast
    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast

    200 Easy

    400 Free
    100 Kick breast - no board
    3 x 200 IM

    200 IM Easy - cool down

    (6100m Total)
    Swim Workouts
  7. Not a bad swim today

    by , June 29th, 2011 at 07:41 AM (Mixing it up this year)
    Felt much stronger than normal. I also used alot of pillows last night to try and prop up my legs and relax my right arm/elbow and just try not to wake up quite as stiff as I usually do.

    1000 Free by 200 s/p/s/k/s
    10x100@1:45 Free w/paddles & bouy went 1:35, 1:32, 1:31, 1:31, 1:31, 1:31, 1:30, 1:31, 1:31, 1:31 which is the best I have done in a long time
    10x50@2:00 Free kick w/snorkle this was slow to start but got faster was only able to get down to 1:21 on these toward the end at the beginning I was only able to do 1:45 that stinks
    500 Free easy w/snorkle and good head position

    Total 3000 meters
  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/29/11

    by , June 28th, 2011 at 04:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:30 5:15
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    1 X 200 kick 5:00 -
    Two times. Round 1 intervals left, 2 right.

    8 X 50 kick -build second 25 to fast- 1:20
    1 X 100 swim

    1 X 50 stroke 1:20
    1 X 100 stroke 2:20
    1 X 50 easy free 1:20
    1 X 50 stroke-fast- 2:00
    Four times through.

    1 X 800
    pull or swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. It Sure Seems Like a Monday....

    by , June 28th, 2011 at 12:34 PM (Year Three: The Road Back)
    Well, I got up to go swim this morning and accidentally knocked my cell phone into water. Ugh! Not exactly the way I wanted to start my day. It's home right now sitting in a bowl of rice. Hope that works....

    Then, once I got to the pool, I scraped up my arm on a misjudged turn while wearing paddles. Ugh!

    I checked the calendar... it's not Monday today. Just feels like it.

    As for practice, since it is Tuesday (really, it is!), it was distance day. Here's what we did:

    150 Warm-Up (supposed to be 400... oh well)

    1 x 750 Free on 13:30 (supposed to be 800)

    4 x 200 on 3:15?? - did 2 kick, 2 free w/ fins
    8 x 100 Pull on 1:40
    16 x 50 on 1:00 - did in groups of four (wore fins): back, fly, 2kick/2 free, fly/back/fly/free
    400 Cool-Down
    Total Meters (for me) - 3700

    On the 200s, I really don't remember the interval. The 3:15 is a total guess. All I know is that I had about 8-10 seconds rest before I had to go again. Not my best practice, but not my worst either.

    On the plus side, our swim meet this weekend is NOT going to be cancelled. This will be my first LCM meet since last July and my second ever LCM meet. I am swimming the 50 Fly, 50 Back, 50 Free, and 100 Free. Should be an interesting (and quick) meet.

    Also on the plus side, it is finally a beautiful day in Central Indiana. The sun is shining, there is a light breeze, and it's not raining!!!! YAY! Can't wait to go home after work and enjoy it!

    Enjoy your swims today!
    Swim Workouts
  10. USMS on local tv!

    by , June 28th, 2011 at 11:44 AM (Pete's swim blog)
    One of the local tv stations did a news story on Brook Pate, the Masters Coach in Huntsville, AL:

    I'm at :26 left in the video... the one doing breast stroke while everyone else is doing back stroke.
  11. 500 Variations

    This morning I has a good swim with a friend at my local Y. Today was my first full workout in over a week, and the goal was simply to get in some easy yardage. We ended up doing a bunch of 500s, but with some little twists to avoid getting too bored. Hereís how it went:

    1000 scy warmup

    4 x 50 pull desc. @ 1:00
    3 x 50 BR drill @ 1:00

    500s set
    6 x 500, FR with traveling 2x50 BK, @ :20-1:00 rest interval, as follows
    1st = 200 fr / 100 bk / 200 fr

    2nd = 50 bk / 400 fr / 50 bk
    3rd = 50 fr / 50 bk / 300 fr / 50 bk / 50 fr
    4th = 100 fr / 50 bk / 200 fr / 50 bk / 100 fr
    5th = 150 fr / 50 bk / 100 fr / 50 bk / 150 fr
    6th = 200 fr / 100 bk / 200 fr

    [I pictured the 2 x 50 BKs being like magnets pulled apart after the first 500, slowly working their way back together as the set progressed. Maybe Iíll call this the magnetic backstroke set from now onówe both enjoyed it so it might be a keeper.]

    Then we did a couple more 500s just for fun, these incorporating a little kick and stroke:

    500 with prime numbered lengths = kick, nonprimes = swim
    500, all FR except for lengths that are multiples of 3 = BR, lengths that are multiples of 4 = BK, and lengths that are multiples of 7 = FL

    350 warmdown

    The last week has been tough for me as Iíve been dealing with some health problems. Everything finally seems back on trackóit was so great to be able to swim strong and finish the workout today while feeling good. I felt grateful the whole time I was swimming for things I generally take for granted.

    I have entered lcm nationals at Auburn, which I can combine with a trip to see family in Alabama. I will be there for the first two days, then the morning of the third day, before flying back to NYC in time for the 5K swim at Coney Island that Saturday. My event choices were determined as much by the schedule as anythingóIím signed up for the 800 FR, 400 IM, 50 BR, 200 BK, 100 BR, and 200 IM (6th event since I might miss it anyway to make my flight). I havenít been training strokes or speed much at all this summer, so I have no idea if Iíll have any success transforming myself back into a pool swimmer in the 3 weeks leading up to the event! Whatever happens will be fineóIím looking forward to the experience of going to a nationals, swimming at the Auburn pool, and seeing my Florida teammates much more than hitting any specific performances at the meet.

    Meanwhile, my next event is quickly approaching. Iím swimming two separate stages in the 8 Bridges swim, on July 8th and 11th. The first stage is 18 miles, the second one 15, both with some current assist. These will be the longest swims Iíve ever done, and Iím getting a little nervous about them! Since my first swim is only 1Ĺ weeks away now, I figure whatever training Iíve done up to this point will have to doóno heroic efforts between now and then. Mostly Iím focused on logistical preparations, like making sure I have everything I need for feedings and such, and deciding which suits to wear. It will be an exciting time!
  12. Tuesday workout

    by , June 28th, 2011 at 09:43 AM (Pete's swim blog)
    Got a little more than I expected today. After the main workout, I moved to an age grouper lane. After a couple hundred easy, the coach said: ok... 4 x 100 on 1:25. At this point, I was closing in on 6k. I decided to just go for it and see what happened. Suprisingly, I had no issues keeping up. After that she went to 4 x 100 on 1:20 at which point I was done.


    400 Free
    300 Kick
    300 Pull
    300 Kick
    300 Free

    8 x 50 Kick
    50 Fly
    200 Free
    50 Fly
    50 Back
    200 Free
    50 Back
    50 Breast
    200 Free
    50 Breast
    8 x 50 Pull

    3 x 100 Kick descend
    50 Fly
    100 Free
    50 Fly hard
    100 Free hard
    50 Back
    100 Free
    50 Back hard
    100 Free hard
    50 Breast
    100 Free
    50 Breast hard
    100 Free hard

    150 Kick/Drill/Swim
    50 Breast
    150 Kick/Drill/Swim
    100 Breast
    150 Kick/Drill/Swim
    100 Breast

    200 Easy
    4 x 100 - 1:25

    2 x 50 Cool down

    (6200m total)
    Swim Workouts
  13. Swim thru the mess that is me

    by , June 28th, 2011 at 07:35 AM (Mixing it up this year)
    This morning the old lady climbing the steps was back, she barely made it up and just fell in the pool rather than dive.

    Had to do some fly to have a chance at a great day later. The elbow was stiff too but obeyed.

    100,200,400,200,100@:15R Free
    1000 kick w/fins alternate by 100's fly/free alternate by 200's kick on back/kick on sides
    10x50@1:15 Fly drill alt by 50 skull/underwater recovery w/fins
    5x100@1:45 Free w/paddles & bouy held 1:36's
    200 Free EASY

    Total 3200 meters
  14. Monday, June 27, 2011 5:45pm (Double)

    by , June 27th, 2011 at 10:27 PM (Fast Food Makes for Fast Swimming!)
    Short and to the point...

    300 (100 Free/50 back)
    300 Free Pull
    200 Fly Drill

    20 x 50 Free
    6 @ :50
    5 @ :45
    4 @ :40
    3 @ :35
    2 @ :30 (these were tough, made the 1st one, but touch n go...2nd one just went AFAP)

    200 EZ
    2000 Yards

    I got one heck of a workout from this short one. Since my work schedule is making me work more, I'm more tired, and also don't have the opportunity to swim as often as before. I'm just trying to maintain now. We'll see how I do in two weeks at the local USA-S meet.

    Updated June 27th, 2011 at 10:48 PM by jaadams1

    Swim Workouts , Daily Practices
  15. Day 2 of the Return

    by , June 27th, 2011 at 09:03 PM (Elise's Fitness Fun)
    Got on the bike today for a little bit of "interval" work. Did 3 x 4 miles with a 1 minute recovery between each 4 mile. Did this solo on a course that is rolling hills with a gradual elevation. Hope to reverse later in the week to have a gradual decline.

    Anyway, first one was a warm-up with an average of 16.1 mph. Next one was average of 19.0 mph (nice to have a computer to push yourself to go a certain speed). Final one was average of 20.1 mph. Did a 4 mile cool-down. Total ride was 17 miles (includes recovery mileage).

    Looking forward to doing the course in reverse at the end of the week and am hoping my averages will be a little higher.

    Tomorrow hope to hit the pool.
  16. June 27, 2011

    by , June 27th, 2011 at 05:11 PM (Workout Swimmer)
    This morning the pool census was low, because there was an age group meet this weekend, and Coach gave the kids the option of coming at 5:30 or 6:30. Of course, I didn't really have an option. . .

    600 back/free
    600 pull, speedplay by 100's
    600 Reverse IM (I hate reverse IM's!)
    600 pull speedplay by 50's
    600 stroke/free w/fins
    8 x 100 kick on 2:15, descend 1-4, 5-8
    6 x 100 on 1:30 - shoulda been 12, but had to get out.

    Total: 4400 LCM

    Commentary: I am always a little bit depressed or demoralized after watching my son & my lane mates swim in a meet. Why is it that I can swim with these kids, do the same workouts, even swimming faster than them at times, yet in the meets I am so much slower? I know masters don't go much faster in meets than in practice, but seriously?
  17. Mon Jun 27th, 2011 LCM

    by , June 27th, 2011 at 04:31 PM (Ande's Swimming Blog)
    Mon Jun 27th, 2011 LCM

    weighed 220 after practice today

    Fri, doubled but didn't blog 2nd WO
    Sat swam easy & didn't blog
    Sun lifted weights

    Tyler asked me to swim on a
    4 x 100 free relay this coming Sunday with
    him, Mike Varozza, & Chris Eckerman
    so I may rest a little this week

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:08
    wore FS PRO jammer
    swam with Mike, Chris, Tyler, Todd, Nate & ??
    beside Marcio Larry & Jim

    2 x (300, 50, 50)

    Main SET: LCM

    5 x 100 fr 70% on 1:30
    held 1:15's

    500 fr

    4 x 100 fr 75% on 1:30
    held 1:12's

    400 fr

    3 x 100 fr 80% on 1:30
    held 1:11's

    300 fr

    2 x 100 fr 90% on 1:30
    held 1:09s

    200 fr

    100 fr FAST went 1:00

    100 fr easy

    assigned 500
    did around 8 50's
    odds easy
    evens fast

    went 26 on last one

    DOUBLED today at NOON SCY, larry did too
    felt good
    dove in at 12:10

    same as this morning

    100 fr fast
    went 52

    25 fr fast at the end of practice
    went 10.0
    felt sloppy & choppy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated June 27th, 2011 at 05:24 PM by ande

    Swim Workouts
  18. Monday, 6/27/11

    by , June 27th, 2011 at 04:25 PM (A comfort swimmer's guide to easy swimming)

    I felt like crap today and was totally not motivated.

    Didn't do the workout that coach sent me. Just used it as a guide and winged it from there.

    Warm up
    400 swim - 200 kick - 200 pull/scull

    Swim Set
    8 x 100/20-30 sr Alternate free and back

    Pull/Swim Set
    4 x 300
    2 pull with buoy and paddles/20 - 30sr
    2 swim 20 - 30sr

    Total: 2800 meters
  19. Yep...It's a Monday....

    by , June 27th, 2011 at 02:42 PM (Year Three: The Road Back)
    What is it about Mondays that they always seem to behave the way they do? When I got up this morning, I learned that my younger sister spent her early am hours in the ER. She had been trying to pick vegetables out of her garden for a late night snack (I know... what WAS she thinking....veggies for a snack?! ) and ended up spearing her finger on a stake.

    Then, I got to swim practice - early, no less. I was excited because I thought I'd get the entire warm-up in. But... when I jumped into the pool, my goggles snapped. Yep... snapped. The plastic piece holding the nose piece together simply snapped. Ugh... at least I had another pair of goggles in my bag. Guess it's time to hit up Swim Outlet again.

    As for today's practice, here's what I did:

    100 Warm-Up
    4 x 100 on 2:15 Kick 1>4
    8 x 50 on 1:05 25 Drill/ 25 Swim
    8 x 50 on 1:05 Match and Descend by 2,
    8 x 25 on :35 hard/easy, easy hard by 12.5
    1 x 200 on 6:00 BROKEN 200 every 50 for 10 seconds rest. Got 2:43.
    16 x 50 on :55 PULL Descend by time 1>4, 5>8, 9>12
    400 Cool-Down
    Total Meters - 2900

    To be honest, I'm not sure whether I was happy or not with my broken 200. It felt really bad - like I had no speed at all. But... the last time I raced a 200-meter free (last July), I raced a 3:06. So.... I don't know. I just can't seem to find any speed at all. Just overall kind of frustrating - and my coach is trying to change my arm motion on my freestyle. All in all, it will be a good change, I think. I can definitely feel a much better catch when I do it her way. BUT... I can only do it slowly right now and I'm supposed to have a meet on Saturday (if it doesn't get cancelled for lack of entries). So.... .

    Those are my trials and tribulations for today. I'm off to vacuum my house - because having a clean"er" house will make me feel a bit better. Crazy, isn't it?

    If you're headed to the pool, enjoy your swims. I'll check in tomorrow.
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/11

    by , June 27th, 2011 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45 3:30
    4 X 100 2:00 1:45
    Two times.

    1 X 200 kick + 100 swim

    4 X 50 -descend 1-4 to 85%- 1:15
    1 X 100 @ 100% 3:00
    Choice. Three times through.

    3 X 400 free 6:00
    Descend 1-3


    4 X 250 IM 4:45
    Cycle 100 of each stroke through the four swims.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts