View RSS Feed

All Blog Entries

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/14/2013

    by , January 13th, 2014 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    1 X 50 fast 1:00 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:00
    1 X 75 build 1:30
    1 X 100 fast 2:15
    Four rounds, choice.

    8 X 50 kick 1:15
    odd: moderate even: fast
    1 X 100 swim

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    Descend 200's 1-3
    100'S; each round faster

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  2. Monday, January 13, 2014 6:30-7:15am

    by , January 13th, 2014 at 11:17 AM (Fast Food Makes for Fast Swimming!)
    Wow, the day after a meet swim isn't all it's cracked up to be!! I felt good for about 50 yards, and after that it just...
    I don't think the 6 degree temperature increase from the one pool to the other is very good either. I really enjoyed the 78 I swam in yesterday. 84 is just way too relaxing to lap swim in!

    Cooldown from yesterday's meet practice:

    500 Free
    (500/500)

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    4 x 50 Flutter Kick w/ board @ :50 (last 3 were touch and go)
    2 x 50 Flutter Kick w/ board @ :45 (I just kicked another 100 at this point)
    (1000/1500)

    5 x 100 Free Pull @ 1:20 (1:15-16s)
    (500/500)

    500 Free

    -------------------------
    2500 Yards
  3. 1|12|14 - 45 SCM minutes / maybe I should not dolphin kick

    by , January 13th, 2014 at 07:59 AM (Blog)
    24 x 25 free on 1:00, warm up through beginning of set
    • maintain 17 - 15's by 6th one


    200, total of various glides - getting better at streamlining

    I suck at dolphin kicking

    Updated January 14th, 2014 at 11:48 AM by __steve__

    Categories
    Uncategorized
  4. Recovery day or was it...

    by , January 13th, 2014 at 07:37 AM (Mixing it up this year)
    Yesterdays swims went well but the 200 fly did not go like I had hoped. I knew I had to attack it more and I did, I died after the first 100. Oh well I will try again in February, March and April. A 50 free after the 200 fly is not a good idea, especially when my coach puts my time in at a 28 instead of the 30 I told him to use. The 400 IM went really well and I was really just cruising that one. I would love to see how it could have gone if I attacked it.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/strapless paddles & bouy descend went 2:52, 2:49, 2:47, 2:44, 2:40 that was all I could muster today
    500 free kick EZ w/zoomers every 3rd lap AFAP
    6x100@:15RI w/snorkle #1 free swim #2 free underwater recovery #3 free kick #4 free swim #5 torque drill w/paddles #6 accordian drill
    200 free maintain 6 beat kick
    200 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  5. Sunday, January 12, 2014 Winter Inviational Meet Results

    by , January 12th, 2014 at 10:54 PM (Fast Food Makes for Fast Swimming!)
    This was more of a survival type swim meet for me today. I haven't been swimming a whole lot over the past couple months with my mother in law gone, as well as my house rebuild project going on. The first "problem" is solved as my MIL is back, but the house fixup will be going for a while.


    I did minimal warmup, figuring that it wasn't going to help me that much, but too much could hinder my performance by taking away valuable energy.

    I'm getting all these splits off the computer timing tapes, which I luckily have since I'm the Top Ten/Records guy for the LMSC. They have an old cable for the timing system and it doesn't transfer the touchpad 50 splits from the timing computer to the laptop with Meet Manager, so they have to manually enter all the finish times. Doing splits would be way too much work...but I can look after the fact at my own times.

    All splits from the tape and my rough estimate subtraction math...

    400 IM - 4:52.34
    29.0 / 1:02.78
    39.1 / 39.0
    42.5 / 42.8
    34.0 / 32.3

    I knew this race was going to be tough, but I didn't expect to see 1:02 on the wall as I was going on my back. It definitely hurt, and I just held it together as best I could.

    400 Free Relay (did leadoff leg): 27.27 (55.42) - we were 2nd place on the relay
    My goggle filled with water off the dive, I just swim this relaxed, breathing every stroke. Powered off the 50 turn with about 10 SDKs and came home as best I could...that's why it was nearly even splitting for a 100.

    200 Free - 2:00.28
    28.11 / 30.7 (58.84)
    31.2 / 30.1 (1:01.3)
    Originally my intention was to swim the 200 Fly in this race, but I decided otherwise on that after the 400 IM earlier. Wise choice on my part.
    Looking back at the tape splits, I can see just how close this was.
    I was 0.02 ahead at the 50, about 0.3 ahead at the 100, 1.1 ahead at the 150, and then barely touched him out on the finish by 0.07. This young buck 23 year old always seems to be a little Sammy save-up when it comes to races like this. I had to really put my head down for the final 6-7 stroke cycles (normally I'd probably have taken 5 breaths or so during this), but it's probably what got me the win.

    200 Medley Relay - (Fly split) - went 26.4 - 1st place on the relay
    I figured I could do a 50 okay.

    200 Fly - 2:17.44
    28.96 / 33.9 (1:02.89)
    37.1 / 37.4
    I didn't feel "normal" on this race, and just held it together by backing off after the 100. I managed to keep my breathing pattern good, just backed off the intensity. Happy to have lived through another one!

    200 Free Relay - anchor leg 24.1 - we got 1st place by about 1 second.
    Came from behind throughout the relay after we gave away a 4 second deficit on the 1st leg. I dove in basically tied with the other team's final swimmer. It's fun finally have a relay team group in my workout group that I can finally race with. In the past I'd be the young gun with a bunch of AARP members.

    50 Fly - 27.09
    I got beat on this one by about 1/2 a second. I just wasn't ready to sprint on this one, but I was gaining on the 2nd length. ...just 5 more yards...

    500 Free - 5:27.41
    30.4 / 32.9
    33.5 / 34.0
    33.6 / 33.0
    32.9 / 32.7
    32.4 / 31.7
    I managed to negative split this one 2:44.4 to 2:42.9 (about 1.5 seconds!)
    I was definitely a hurting guy prior to this race...fully exhausted, and just dove in swam "EZ" at the beginning. I glanced at the clock at the 200 and it said 2:10. In my head I thought that was wayyyyy too slow, so I tried to crank it up and actually felt really good doing so. Go to the legs!! That's why I do those insane kicking sets even now in my YMCA lap lane practice!
  6. Friday, Jan 10, 2014

    by , January 12th, 2014 at 10:44 PM (Trying to Train Smarter, Not Just Harder)
    Brazilians visiting the age group team again this week & next - sorta crowded in the pool. Also, new guy showed up - 23 yo who's been out of the water 8 months and says he's super out of shape, but looks like he's gonna be super fast once he gets back into it - we spent to much time talking and getting to know him (rather talk than swim, I guess!)

    600 back/free
    600 pull
    20 x 100 @ 1:40 - sounds like an easy interval, doesn't it? hahaha - not when you're not used to LC & you have to do TWENTY of them!! Luckily I got 15 sec rest or more on all of 'em.
    200 easy
    8 x 4-cycle speed play @ :30
    200 easy
    6 x 100 kick @ 2:15ish (hard to see the clock due to the fog & distance)
    500 pull no paddles
    300 breast/free by 50s
    Total: 5200 LCM
    Categories
    Uncategorized
  7. 4500 yards

    by , January 12th, 2014 at 09:52 PM (Alex's swim journal)
    We did the 80 x 25 workout today and I added some IM work afterward (moderate pace).

    Here's how it went down:

    WU (500):
    400 EZ on 7:00
    100 IM on 2:00

    MS1 (2500):
    20 x 25 BK on :45 (these were :19-:20 range)
    100 recovery
    20 x 25 FR on :45 (these were :15-:16, maybe a :14 in there)
    100 recovery
    **
    2 x 50 fr off the blocks (hard, the first one we didn't get a time on b/c of a stopwatch issue; the second one I brought in at 31.13, but didn't have much in the tank... so I'm guessing that first one was faster; darn you, stopwatch!)
    **
    20 x 25 FLY on :45 (was holding :20-:21 on these for the most part)
    100 recovery
    20 x 25 BR on :45 (working hard to hold :25)
    100 recovery

    MS2 (1500):
    1 x 400 IM on 8:00 (6:50)
    100 recovery
    2 x 200 IM on 4:00 (3:25s)
    100 recovery
    4 x 100 IM on 2:00 (these were slow and relaxed, trying to cool down)
    100 recovery/cool-down
    Categories
    Uncategorized
  8. Sunday, Jan. 12

    by , January 12th, 2014 at 05:06 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness/Home

    RC/scap ex
    battle ropes, 6 x :15 AFAP + :30 rest
    power wheel roll outs, 3 x 15
    flutter kicks on bosu, 100
    long arm crunches, 2 x 50
    single leg deadlifts w/DBs, 20 x 2 x 12 each leg
    extreme angle iso squat, 2:00
    explosive push on double cable machine, 35 x 2 x 30
    explosive leg extension, 75 x 3 x 15
    lows row, 90 x 1 x 8, 100 x 6 -- think I shouldn't have done 100, my elbows are kinda sore from that
    overhead squats, 45 x 3 x 8
    squat jumps w/bar, 45 x 2 x 8
    calf raises, 90 x x 6
    good mornings, 70 x 3 x 8


    Stretching/Yoga, 20 min

    Swimming, 700 yards

    -- I just hopped in the pool for an easy swim. The pool is just like all the other crappy LA Fitness pools. It was also cloudy and hard to see the wall.


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

    Going to get in a swim tomorrow and then I have a massage booked for Tuesday. It's one of the gift certificates my team gave me and he comes highly recommended. I did read with interest in Swimmer that David Guthrie swears by frequent massage (and his P2Life supps). I'm going to try having a protein shake before bedtime to see if that has any effect. Fort Son swears by that too.
  9. Week 67 - Sunday

    by , January 12th, 2014 at 11:17 AM (After a long rest)
    My coach asked me to be at the pool at 7.30am this morning for a meet warm up, fast swim and warm down. So last night I set my alarm for 6.30am. Unlike the rest of the week I was awoken by the alarm shortly followed by my wife shouting at me; she did not realize I was swimming this morning and she was not happy. I need to do some groveling once she is up and about this morning.


    Despite this I headed to the pool this morning and did a meet warm up, followed by a fast 100 off the block followed by 4 fast 25s, using the electronic timing setup for the meet.


    Warm up
    400 swim with snorkel concentrating on being long in the pool.
    8x50 catchup on 45
    4x100 kick on 2mins holding 1.25s
    4x50 up tempo on 45s holding sub 30s


    Main set
    100 AFAP from a dive
    200 easy
    2x(2x25 the first from the block with a turn, 15 seconds rest and then another 25 from a push with a turn)


    Warm down
    400 easy


    Total 2400scy


    I felt good in the warm up and overall strong. I went 50.1 from the dive on the electronic timing system at the pool, which was about .5 seconds quicker than I went at the meet in December(still slightly slower than my meet swim in Nov). Despite not being a 100 swimmer i can swim quite quick in this event and since i dont feel easy speed yet I was pleasantly surprised and generally very happy with this effort. I think this is a good sign for next weekend. Fingers crossed with another week of rest i will hit my taper just right next weekend. The fast 25s I went 10.7 and 10.8 from the blocks and 11.7 and 11.8 from a push. These were again good times for me to my feet.
    Categories
    Swim Workouts
  10. 01|11|14

    by , January 12th, 2014 at 10:48 AM (Blog)
    Weights




    SCM

    30 x 15.5 turn drill (hypoxic) on 0:20
    • from low 11's to 9's
    • not quite to failure by last but close
    • 1 to 1 work to rest average

    10 x 50 free WF on 1:00
    • 40ish

    5 x 50 free WF on 1:30 - maintain steady 6-beat (with no partial kicks) while permanencing to stroke rhythm
    • 30's

    2 x 25 FK well rested for times
    • 18 - 19's





    Right knee tender from (likely) a dryland activity

    Have noticed my free 6-beat had distilled down to a KICK-KICK-kick-KICK-KICK-kick that I assume attributed from a body driven style. Maybe I can improve from redeveloping the kick. All but one (Nystrand) 50fr superhero's kick solid every beat. My upper body leads the stroke and the core kinda connects it to the kick, and the kick also showed where my stroke is lacking, which is likely the cause. Had some difficulty at first, but after leading with the kick, and adjusting stroke to it did I pinpoint the cause finding my rhythm was off rotating left (driving left shoulder down).

    Updated January 12th, 2014 at 03:52 PM by __steve__

    Categories
    Uncategorized
  11. A good first day of this kids meet

    by , January 11th, 2014 at 08:19 PM (Mixing it up this year)
    I managed a great 200 breast considering I don't swim it much because of my knees. My 200 IM was 5 seconds faster than my best last year.

    Tomorrow is the 200 fly, 50 free and 400 IM to finish my IMX. I want to go 3:12.07 or better tomorrow in the 200 fly. Hopefully I can get there.
    Categories
    Uncategorized
  12. Sat., Jan. 11

    by , January 11th, 2014 at 05:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    650 various
    4 x 25 shooter w/fins @ :40
    50 EZ

    Main Sets:

    2 x 25 burst SDK + cruise from a push @ 1:00
    5 x 30 burst SDK + cruise back from the blocks
    100 EZ

    4 x (broken 100s + 100 EZ)
    done as 4 x 25 @ :40 @ target 100 pace, no fins
    1 = free, goal = 14+ (13/14/14/14)
    2 = free, goal = 14+ (13/14/14/14)
    3 = breast, goal = 18+ (17/17+/18/18 high)
    4 = flutter kick w/fins, hold :11s

    300 EZ

    After the first set, I was pretty convinced that I couldn't do 20 x 25 @ 100 pace without fins. But I decided to give it a try with freestyle, expecting to miss a few. I also bumped the interval to :45, consistent with what Rushall says is acceptable for older drop dead sprinters.

    20 x 25 @ :45 free, no fins
    -- trying to hold 14+s
    -- made them all except #20 where I cramped and couldn't swim through it.
    -- getting to 30 of these reps seems really hard

    200 EZ

    Total: 3000


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

    I was pretty tired when I got in the pool. My shoulders felt fatigued form all the fly yesterday. But that didn't stop me from having a good workout.

    I've been thinking a lot about USRPT lately. So far I have the following thoughts:

    1. RPT is not all that new. Salo and his high intensity style workouts have been around for awhile.

    2. Rushall takes the idea of RPT and isolates it to the exclusion of everything else -- literally.

    3. He ignores research on the important of strength training.

    4. He is a bit cult-like in his declarations. Sometimes I feel like he's a swimming scientologist.

    5. I don't think USRPT applies at all to 50s, and Rushall seems to have conceded that they're unique.

    6. I think equipment helps and can transfer. Honestly, fins helped me become a great kicker.

    7. I don't mind using his 20-30 x 25 set to train for 100s, but that won't be the exclusive way I train for them. I will still use high intensity max rest sets as well.

    8. His sets are a great way to maximize your race pace training. But is maximizing RPT really a value in and of itself? More is better just for neural patterning? How much neural patterning do we need?

    9. Do you really have to go all in with USRPT? Or can you dabble in it for certain events?
    Categories
    Swim Workouts
  13. Lackluster

    by , January 11th, 2014 at 05:21 PM (Alex's swim journal)
    Yesterday I got in for a throw down challenge workout that Scotty texted me, but just didn't have the energy at the end of the day... I was swimming slower than I have swum in a couple of years; just not recovering as quickly from the hard workouts this week. Here was the set:

    6 x 500 on 10:00
    swum as...
    500 EZ warm-up
    500 back
    500 free
    500 breast
    500 free
    500 fly*

    *I was so worn out by this time that I decided to break up the fly into 5 x 100 on 2:00. Ran into Scotty today and he said when he did the workout (the one he proposed!) he felt too tired so left out fly altogether... I win. (Though his 500 times were a lot better on the rest). My EZ free warm-up actually felt quite hard even though it was slower than my usual warm-up pace. My third freestyle 500 was basically just a slow recovery swim. I was sore and ached all over.

    Today I did 20 minutes (4K) on the rowing machine and 20 minutes of stretching on the mat to try to loosen up... even the rowing feels hard now. I got into the pool and did 1700 in drill after that. Not very impressive. hopefully i'll be a little better recovered for tomorrow's 80 x 25 on :45 workout with the gang.

    YTD totals:
    Swimming = 16.75 miles
    Rowing = 23K

    Updated January 12th, 2014 at 01:05 PM by mcnair

    Categories
    Uncategorized
  14. Caps (and Goggles) off to Coach!

    If you are a Masters swimmer, you know there are a lot of swim meets during the winter months that you can choose (or not) to participate in. In our area, we have a series of meets that start in November and go through March. There is one meet per month. Our Coach, Sue, usually trains our group in such a way that those who wish to compete in the meets are prepared to do so. There is an extra boost to this training that starts in January. That means interval speed training, starts of the blocks, IM sets (or stroke sets-doing something other than Freestyle), and general technique work. Meanwhile, back at the U.S. Masters - national level, there is a competition called the 1 Hour Postal Swim that runs from 1-31 January. Yes, that's right. You guessed it. We are training for meets, but we (many of us, anyway) are going to participate in the Hour Postal, as well. We don't often get much in the area of long swims to prepare for the Postal because we are stroking it out and doing shorter distances to prep for meets. This year, thanks to Sue (and the wonderful management at our pool), we are being given the opportunity to train for the Postal. We are getting an extra hour of practice one day a week for the next couple of weeks to do some long swims. Yay! I am so excited! Wish us luck! And, here's hoping the weather doesn't ruin our long swim training time!
  15. Week 67 - Saturday

    by , January 11th, 2014 at 10:28 AM (After a long rest)
    I woke up early again this morning and once again felt pretty good. My daughter had two school events on Wednesday and Friday; her squad does not swim on Thursday and there is a meet this weekend she is not swimming. As a result she would have missed 5 days of practice and with her having an open meet next weekend we decided she would swim with me on Thursday and today. She did awesome on Thursday as I previously blogged. Today she did even better, swimming with the masters and doing most of the sets we did and this time without fins. I am so proud of her.


    Today's workout was a mix of aerobic and up tempo pace work.


    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    12x50 drill swim by 25 on 1min


    Main set
    4x(200 even pace on 2.30, 50 back on 40 fast, 50 easy recovery on 2mins)
    3x400 swum #1 with snorkel and over kicking, #2 perfect stroke, #3 strong on 6mins
    4x25 swum, 12.5 easy, 12.5 fast with turn, and 10 seconds rest


    Warm down
    100 easy


    Total 3900scy


    I felt quite good on the 200s going 2.01,2.00,2.00,1.59 by round. The 50s back felt really strong and I held 31s throughout. This set was good because we had lots of rest. My daughter did 150s to my 200s but on the same times on her 150 as my 200 and the same time on the fast 50 back. On the 400s the last one I went 4.15 and felt pretty good(probably 80-85% effort) the other two I held 1.10 pace per 100. I am slowly starting to feel better.

    We are doing a meet warmup, one quick swim, and a meet warm down tomorrow. It's been good the past three days swimming under 4k and I am really looking forward to next week. I have arranged to be off work on Thursday so will shave down after a short swim ahead of the meet Friday. Can't wait.

    Have I said, I am so proud of my daughter, she rocked today!
    Categories
    Swim Workouts
  16. 1|10|14

    by , January 11th, 2014 at 06:47 AM (Blog)
    Weights

    SCM

    200 WARMUP

    20 x 25 @ 1:00
    Drill, bk, drill, br
    Categories
    Uncategorized
  17. Friday 1/10/14

    Friday 1/10

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board 25 FR/25 BR
    100 I.M. drill

    5x100 @ 1:20 D1-5
    8x25 @ :40 V.S.
    100 EZ

    4x75 @ 1:20 BEST AVG (41.4, 41.6, 42.4, 42.5)
    3x100 @ 1:10 AE (1:03, 1:03, 1:03)
    4x50 @ :50 200 PACE (BK - 33.2, 34.1, 35.0, 35.1)
    3x100 @ 1:10 AE (1:03, 1:04, 1:04)

    Total: 2900

    PM swim:

    2x
    300 swim
    4x75 @ 1:30 k/dr/sw I.M.O.
    4x75 @ 1:00 Descend by 25

    3x
    8x50 @ :40 swim w/ grab paddles
    12x25 @ :15 rest odd: V-sit scull, even: under H2O FL kick

    4x100 @ 1:45 FR kick w/ board
    200 @ 2:40 BK pull w/ buoy + paddles
    4x100 @ 1:40 FR kick w/ board
    200 @ 2:40 BK pull w/ buoy + paddles
    4x100 @ 1:30 FR kick w/ board

    100 EZ

    Total: 5600
    Categories
    Swim Workouts
  18. Friday, Jan 10

    by , January 10th, 2014 at 03:48 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x 25 AFAP from the blocks + 75 EZ
    -- IM order
    -- I felt really sore from weights, but my times were typical of what I usually go sore or not
    100 EZ

    20 x 25 fly @ 100 pace w/fins @ :40
    -- My goal time was 11 high-12. I made them all! I was quite surprised given how sore I felt.
    -- I did reduce the # of SDKs off the wall to 8-9.
    -- I guess next time I do this set I will add repeats. I don't think I can reduce the interval yet and Rushall specifies 30 x 25.

    300 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :35
    -- I reduced the interval on these. My goal time was still 12.
    -- I missed #11 and skipped #12 and then made the rest.
    -- I took 9-10 SDKs off the wall.

    225 EZ

    Total: 3500


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

    I quite like the Rushall 25 sets for working on 100 pace. I didn't have any lactate acid build up. The hypoxic element and my lack of aerobic conditioning are really the limiting factors. Well, and the 25s do get more difficult as you progress. It was a mental challenge for me to get through 20 x 25 fly. But doing this set will give me some confidence for my 100 fly this season. Yeah, I know Rushall doesn't like fins, but I'm never doing that many 25 flys without fins or my shoulders would likely break off.

    I've been doing weights for 4 weeks now. I am due for a recovery week where I skip them. That will make my pool workouts more pleasant for sure!

    I did enter myself in the Allegheny Y meet on Jan. 19. But I am not at all exciting about racing right now, so I may bail. We'll see as it gets closer.
    Categories
    Swim Workouts
  19. Friday, January 10, 2014 6:45-7:45am Meet Prep...I guess??

    by , January 10th, 2014 at 03:35 PM (Fast Food Makes for Fast Swimming!)
    I figure that swimming 2-3 days a week is sufficient enough to keep my body in shape. Actually keeping it in superb racing form, I doubt it, but we'll just have to see with this weekend's meet on Sunday. At least it's right here at home.

    I also have to deal with a 12 hour workshift tonight, ending at 3:00am, then have to wake up on limited rest to prepare for and host a birthday party for my daughter...then off to work again Saturday afternoon again. I love my job sometimes!!

    All this in turn with working on my house project has made me one tired James, but that's not going to stop me from giving it all I can at the meet. I did hold back a little bit on my event selection, but not much.
    400 IM, 200 Fly (in the 200 Free event), 200 Fly, 50 Fly, 500 Free.

    It's a low turnout this year, at least on the online entries...only about 40 or so. We'll see how many paper entries got turned in. This LMSC tends to have quite a few of mail in entries as the online thing just went "live" with us last season...but it is catching on quickly.


    My swim this morning...as I drug myself across the pool deck before waking up on splashdown:

    Warmup:
    500 Free
    (500/500)

    Kick Set (all flutter kick w/ board):
    4 x 50 @ 1:00
    3 x 50 @ :55
    2 x 50 @ :50
    1 x 50 @ :45
    4 x 50 @ 1:00
    3 x 50 @ :55
    2 x 50 @ :50
    1 x 50 @ :45
    (1000/1500)
    That double descend was fun...especially on the 2nd one but I made them all

    4 x 175 Free Pull @ 2:15 (held them between 2:00-2:03)
    100 EZ
    (800/2300)

    4 x 75 Free @ 1:15 (attempt to hit or beat my college lifetime best 100 Free time - 46.75)
    I was around :46-:47 on all of these. Hard to believe I used to be that fast.
    100 EZ
    (400/2700)

    -----------------------------
    2700 Yards

    I was lazy at this point and got out...plus I had to meet my dad back at home to work on the house.
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/13/2013

    by , January 10th, 2014 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    4 X (8 X 50
    Round 1: kick on 1:15
    Round 2: free :50
    Round 3: stroke--2 of each-- 1:15
    Round 4: 25 sprint/25 easy- choice - 1:15
    Break between rounds

    4 X 400 pull 6:15
    1-3: negative split #4 best effort

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts