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  1. 3/26/11 1st swim since Monday

    by , March 26th, 2011 at 09:30 AM (The Labours of SwimStud)
    Haven't felt well all wee battle a bad cold...but a few days of only hurt my GTD mileage nothing else...

    I went today as I felt a little clearer in the sinuses and I had a good swim.

    Warm Up
    300 with forearm fulcrums I've been tweaking my shoulder by pushing down a bit in my pull...the fulcrums will help me train out of this little habit I've picked up.

    100-500-100 Pyramid on a 1:45 base. I got good rest and pushed the back half of the set.


    500 with fins alt FR/FL by 25

    100 IM with lane mate


    2 x 100 EZ

    Travelling back to Harvard in a bit to see my 9 yer old son swim in YMCA New Englands....he is just all about his name going up on the board. I hope he doesn't stop mid swim to check if it's there.
  2. 7th meet in 60 days!

    by , March 26th, 2011 at 12:08 AM (Fast Food Makes for Fast Swimming!)
    Tomorrow will be (yes this is right) my 7th meet in a ~60 day period. The Inland NW Champs meet. I'm pretty much swimming my "off" events at this one...aside from the 400 IM or course.

    Here's my path:
    Jan. 23rd,
    Feb. 5th,
    Feb. 13th,
    Feb. 21st,
    Mar. 5th,
    Mar 12th,
    and now Mar. 26-27th!

    For the ~90 period I'll be adding the Apr. 9th for Zones, and April 30-May 1st for Nats for a total of 9 meets over a roughly 90 day period.

    Call me stupid, dumb, energizer bunny, or all 3!! I'm still swimming fast, and having fun!

    The key is rotating the events around too...there's no way I would repeat meet after meet of the same ol' stuff.
    Crazy thing is that at the awards/annual meeting there, I'm not even eligible for the "waterlogged award" (which they give to the people that attend all LMSC meets in the season), because I missed one of the LMSC meets to go to the NW SCM Zone meet outside the area in November!!
  3. Carpe Noctem

    by , March 25th, 2011 at 11:16 PM (Too Neurotic to be Suitably Aquatic)
    After this evening's workout, I have a new appreciation for those who workout any time but first thing in the morning. I don't know how you do it, because I was dragging ass.

    I worked out with The Tall Guy at the upstate college pool with a workout from a fast lane teammate:

    1000 (SKIPS)

    200 @ 3:00
    175 / 25 on 2:35 & :25
    150 / 50 on 2:00 & 1:00
    125 / 75 on 1:45 & 1:15
    100 / 100 on 1:30 & 1:30
    75 / 125 on 1:15 & 1:45
    50 / 150 on 1:00 & 2:00
    25 / 175 on :25 & 2:35
    200 @ 3:00

    200 choice
    200 choice kick
    200 choice drill
    200 choice kick
    200 choice

    4x50 25 EZ / 25 all out

    200 warm down (twirly backstroke)

    =4200 SCY

    I don't know why I bothered to type those intervals, I didn't make them after the first 2 200's. My arms wouldn't go, I couldn't shake the long week, and my dinner kept threatening to come back up. The Tall Guy put his drag suit on, and was going slow to help me pace, but I still couldn't keep up. The IM's were supposed to be on intervals as well, but I decided it was a better night to work on technique.

    I'm feeling impatient. I want to be a faster swimmer NOW. The next time I can get in the pool is Sunday, and I'm thinking I should do some short speed stuff, maybe some kicking. I'll have to take some time to search around here for some workout inspiration.

    An issue I'm having with that kind of workout (I don't call myself neurotic for nothing) is that I can't stand the idea of driving all the way to the upstate pool and not get the yards in. Somehow I've got to pep talk myself into believing that quality over quantity is a thing. And I'll have to stop using evening swimming as an excuse, because it's the new reality now that I don't get the pool time I used to.
  4. Friday, March 25

    by , March 25th, 2011 at 11:00 PM (The FAF AFAP Digest)

    RC work, 10 minutes

    med ball slams, 3 x 10
    power wheel roll roll outs, 2 x 15
    hanging knee tucks, 2 x 15
    russian twists on incline, 25 x 2 x 25
    nautilus lower back machine, 12 0x 2 x 15
    HS iso lateral hi row, 190 x 3 x 5
    skull crushers, 50 x 2 x 10
    box jumps, 2 x 10



    I wanted to go to yoga today as well, but life just got in the way. No stretching this evening either as I was taking Lil Fort and a couple friends to "Diary of a Wimpy Kid, Rodrick Rules." Tomorrow is my off day, but I should have some time in the late afternoon to get to the gym for RC work and stretching.

    Mr. Fort is getting up at 5:00 am to run in the National Half Marathon. He's running it with his training partner at marathon pace as a "training run." I think he's insane to get up at the at time for a training run ...

    Received my Swimmer Magazine. Though I can understand the appeal of OW swimming in the abstract, I have to agree with the Wookiee -- especially the part about pools being comparatively cleaner. The Potomac River and the Bay are rather disgusting here. But Geek's comment that "if you want to push off concrete repeatedly, do jumping jacks" was pretty funny.

    FYI. psych sheet for Y Nat is out. At least on the women's side, it looks slower than usual to me.

    Updated March 25th, 2011 at 11:37 PM by The Fortress

    Strength Training and Dryland Workouts
  5. One Day To Go...

    by , March 25th, 2011 at 08:24 PM (Year Three: The Road Back)
    The state meet for Indiana is tomorrow and Sunday. Guess I'll find out if all the work I've done lately in the pool has paid off or not. Of course, having to deal with the side/back muscle pull and then leg cramps this week make me wonder if I'll see improvement or not. I'm trying to simply look at this as a warm-up for Y Nationals that are three weeks away. Guess I'll just do my best and see what happens. For the last workout before the meet, here is what we did:

    400 Warm-Up
    4x 50 Drill/Swim on 1:00
    3 x 100 Free on 1:40 (moderate pace - held 1:22s)
    1 x 200 Kick on 4:00
    4 x 25 Kick Fast on :45
    1 x 200 Free Easy
    1 x 200 Free ALL OUT w/ fins - got 2:05
    400 Cool-Down
    13 x 25 Block Starts (worked mainly back starts)
    Total Yards - 2325

    Working on my backstroke starts with my coach today was monumentally helpful. I never realized that throwing your arms to the side instead of straight over your head could result in a much more pain-free entry . When we were done working on the starts, I felt much more confident in my backstroke start. Needless to say, however, my back/shoulders were pretty red from my early start attempts. Guess we'll see what happens on Sunday.

    As to the meet, here's what I'm swimming (in addiiton to any relays the coach puts me in):

    - 200 Free (goal time is 2:28)
    - 50 Fly (goal time is to go under :33 for the 1st time)
    -100 Fly (goal is to better my 1:19 and not get DQ'd)

    -50 Free (goal is to break :30 for the 1st time)
    -50 Back (goal is to better my :38)
    -100 Free (goal is to go 1:06-low 1:07)

    Wish me luck and happy swimming to you!
    Swim Workouts
  6. DOUBLE FAST Friday Mar 25th, 2011

    by , March 25th, 2011 at 05:34 PM (Ande's Swimming Blog)
    DOUBLE FAST Friday Mar 25th, 2011

    7 days til Zones & 34 til Nats
    working on: losing some weight, getting stronger in the weight room & faster in the pool.

    Zones Entries:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    [ame=""]Lost Motivation?[/ame]

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, SCY main pool for swim downs after fast swims
    noon to 1:15
    dove in on around 12:09
    trained beside Darby, James,
    wore FS PRO LEGS

    Board said 15 min choice

    Main SET:

    assigned 7 x 100 fast best average on 8:00
    did: 5 x 100 fast best ave
    dove off blocks,
    first 50 2 beat kick 2nd 50 6 beat kick, concentrated on pushing off deeper and SDKing went
    1) 54
    2) 53
    3) 53
    4) 53
    5) 53
    6) skip
    7) skip

    changed from FS PRO legskin to FS 1 jammer

    did 3 x 25 fr fast on about 5:00
    1) ???
    2) 9.9
    3) 9.8

    25 easy

    tired want to get FASTER
    time to CPP for ZONES

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Swim Workouts
  7. One-sided swimming

    I had a nice swim this morning at Riverbank with a couple of swim buddies. The pool was hopping—at one point we three were sharing the lane with four or five others, but they came late and left early. We did complementary workouts—ie same intervals, if not the same swims. My goal today was to get in some sprint work, then get in some easy- to moderate-paced yardage while working on breathing to my left. I didn’t do so well on the left-breathing thing. (Sometimes it seems like I would have an easier time with that if we circle-swam clockwise--does seeing other swimmers' recovering hands, and paddles, so close your face, with no lane rope in between, scare anyone else?)

    Here’s what I did:

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

    3 x (6 x 50 @ 1:10ish, :30 rest)
    First round was 25 build FR/ 25 easy
    Second round was FR sprint progression (2 strokes sprint, 4 strokes, etc. up to 12)
    Third round was 5 BK sprint progression + 1 easy

    500 FR pace

    6 x 100 kick @ :05 rest

    3 x 200 FR desc.
    100 easy
    200 pull w/ paddles
    100 easy
    200 IM

    200 easy pull w/ paddles
    300 warmdown + play

    I wore my red rhinestone goggles during part of this morning’s swim—they’re a little dark for indoors, but I felt like the Elton John of lap swimmers.

    There is a meet next weekend at Asphalt Green, one of my home pools, and I am trying to decide if and what I want to swim. The meet is Sat. night (50s and 100s of all 4 strokes) and Sun. morning (200s and all 3 IMs). I know I don’t want to do both sessions, and I would like to swim a workout Saturday morning, since it’s one of my 2 weekly chances to get in a 2-hour lcm session. So I’m leaning towards doing a few events Sunday morning—given that event lineup, with the magic of split requests I can swim pretty much any event I want. I haven’t swum a 100 FL this season yet, so I might do it during the 400 IM (I think that would be easier than doing it as the opening of the 200 FL). I’m hoping that I can convince some other OW swimmers to do the meet then go out to the beach afterwards for an ocean dip.

    (I never ever thought I would want to skip doing a meet to not miss training time, but that's where I seem to be at the moment. It's very strange.)

    This is clinic weekend for me. Tomorrow afternoon I’m doing a 3-hour 3-stroke clinic with Karlyn P-N that TNYA is sponsoring. Then on Sunday afternoon I’m heading out to Brooklyn with Mr. Addict to do an (erg machine) rowing clinic, together with a college buddy of his. It should all be interesting and fun.
  8. Sarasota Y Sharks Masters 5:30 AM Workout -03/28/11

    by , March 25th, 2011 at 02:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout

    WARM UP:
    2 X 250 4:15
    3 X 150 2:15
    4 X 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or IM

    10 X 25
    odd: build to race finish
    even: blocks-sprint 25

    1 X 400 free OR 300 IM
    Focus on great turns and streamlines

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Friday, 3/25/11

    by , March 25th, 2011 at 12:31 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1050)
    3 x 100 Free/10sr, With Fins – smooth builds
    200 IM Kick
    3 x 50/1:00 desc
    200 Choice Drill
    - did fist and 1 arm, back & free
    8 x 25/30 Strong
    - IM order

    Main Set: (800)
    8 x 75/1:30 VERY Strong Efforts
    - 25 normal swim (B2)/25 (B3)/25 (B4)
    - ave 1:00 on these
    16 x 25/40 FAST – with Fins
    Odds – Dolphin Kick Under Water
    Evens – Swim Choice of stroke
    - alt fly/back/free

    Back With Fins (600)
    12 x 50/1:00 strong, 12.5y under water
    - was going 35-37, started with 12 SDK going past mid pool, by the end was at 8 SDK coming up just short of mid pool. Took an extra minute rest after 6 then finished set.

    Finish Drills Set (200)
    8 x 25/40
    Back – Fast with strong kickouts
    Fly – Fast with Strong kickouts
    - 1-4 back, 5-8 fly

    Cool Down
    5 x 50/1:00 easy free

    Total: 2900 yards
  10. Mar 25 - Friday light (x2)

    by , March 25th, 2011 at 11:26 AM (Dan's hobby/obsession)
    Today was kind of a hodge-podge workout dreamed up by one of my MYM teammates. Then the coach showed and decided to add a 500 Time Trial.

    I wasn't really sure what today would be, so I decided to wear my square-leg drag suit instead of my normal 2 pairs of jammers. I felt a little sluggish today, so maybe that was why.

    200 warm up
    3x200 (fr pull, br (pull 100/swim 100), fly (4x50)) about :30 rest
    5x100 (IM, fr, ba, br, IM) - intervals were 1:45 - 2:00, A little slow, so I tried to swim these "fast", but wasn't really feeling the speed this morning.
    4x50 IM order @ 1:00
    500 "for time" 5:50
    25's from mid point - nail the turn & breakout
    Total 2,100 SCY

    Like I said, I was feeling sluggish today, but I was very happy with the 500 time. I swam the 500 at Juanita a few weeks back and only got a 5:44, so 5:50 from a push, sharing a lane with 2 people, and wearing a drag suit was a good time for me. Of course, now I'm feeling a little guilty about the seed time I put for the 500 at PNA zones in a couple weeks, but I'll get over it.

    I was going to be near another pool around the time of their masters workout, so decided to stop by for their practice. I was hoping for some sprint work from the blocks, but they were just doing some light drillwork - at least I got to use the blocks to work on my backstroke start. It still needs work, but, like my breaststroke, it's not going to get any better if I don't keep trying.

    600 warm up
    400 IM drill w/ fins kick/scull/drill/swim by 25's
    3x250 alt. stroke/free by 50 - 2 back, 1 fly
    6x100 pull @ 1:30 - descend 1-3, 4-6
    12 x 50 @ :55 IM order kick/swim by 25
    50 cool down
    + practiced some backstroke starts

    3,000 SCY

    Updated March 25th, 2011 at 03:35 PM by larsoda (added 2nd workout)

    Swim Workouts
  11. FAST Friday Mar 25th, 2011

    by , March 25th, 2011 at 10:43 AM (Ande's Swimming Blog)
    FAST Friday Mar 25th, 2011

    7 days til Zones & 34 til Nats
    working on: losing some weight, getting stronger in the weight room & faster in the pool.
    For Zones I Entered the:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl
    Not sure If I'm going to really the
    1650, 500 or 1000 but there are no deck entries and I wanted to give myself some options incase I decided to swim them or go for splits. Will probably skip the 1650 to rest up for the 400 IM, we'll see.

    Men's Div 1 NCAAs have begun
    GO HORNS! so far they are 1st but Stanfor and Cal are right there. [ame=""]2011 NCAA RESULTS[/ame]

    [ame=""]Lost Motivation?[/ame]

    Subscribe to Ande's Swimming Blog

    Lifted Weights before practice today & I'm getting stronger. Plan to lift Sun, Tue, & Thu

    Whitney Coached
    UT, SCY main pool and diving well for swim downs after fast swims
    6:30 - 8:00
    dove in on around 6:35ish
    trained beside Chris, Jim, Larry, Marcio, Max, Mike, Nate, Ned, Todd, Tyler,
    wore FS 1 Jammer

    Board said 15 min choice

    Main SET:

    10 x 100 fast best average on 10 minutes in heats leaving at 0 & 5:00 after
    dove off blocks, did the first 5 50 2 beat kick 50 6 beat kick
    1) 53
    2) 52
    3) 52
    4) 52
    5) 52
    6) skip
    7) 50 changed into FS PRO legskin & wore a cap

    did 150 to 200 swim down after each swim

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Does anyone read my blog to the end?

    Updated March 25th, 2011 at 05:21 PM by ande

    Swim Workouts
  12. Friday, March 25, 2011 5:30am

    by , March 25th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    Warmup: (this is basically my meet warmup too...I don't do too much)
    300 Free
    200 IM Drill

    2 x 50 Fly Drill/Fast by 25s

    1 x 200 IM FAST from a push went 2:18 (masters best 2:10.30)
    Got in my 200 IM swim that I didn't get to in last night's practice. Felt really good. Going to have a good 400 IM tomorrow at the meet.

    50 EZ

    4 x dive 12.5s

    50 EZ and out
    1000 Yards
  13. MATT Friday Workout

    by , March 25th, 2011 at 09:30 AM (Pete's swim blog)

    400 Warm up

    16 x 100 - 1:15 (1:15 rest every 4 100s)
    50 Easy

    3 times through
    * 100 Stroke - 1:40
    * 50 Kick/50 Free - 1:30
    * 100 IM - 1:40

    7 x 125 - 1:45 (evens optional IM)
    25 easy

    200 Cool down

    (4050 total)

    This was a mix of our "favorite sets". I struggled badly through the 16 100s. Pool heat really got to me today but I haven't been feeling 100% for a while.
    Swim Workouts
  14. Long Course ---Finally ---Friday Flyer!

    by , March 25th, 2011 at 08:06 AM (Mixing it up this year)
    Yeah!!! a Long Course day. My last hard day before taper starts.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 sprint went 3:27, 3:30, 3:31, 3:25, 3:21
    5x100@2:00 Free sprint (middle 1/3) from the 15 meter mark in to the wall and back out the rest is easy free held 1:43's
    500 Free broken 1,2,3,4@:10R

    Total 3500 meters
  15. Thursday, March 24, 2011 7:15pm at the Y

    by , March 24th, 2011 at 11:56 PM (Fast Food Makes for Fast Swimming!)
    Didn't wake up for practice this morning...maybe because I swam the night before. Oh least I'm using my Y membership for admission rather than the cash I was paying out before.

    2 x (100 Free/50 Back)
    300 Free Pull
    200 IM Drill

    8 x 25 SDK w/ full fins @ :40 (odds on back, evens on stomach)
    was holding :12-:13 on each one of these, on my stomach stayed underH20 until the "T" at the end, back was about 15 meters underH20

    100 Free EZ

    Now the plan was to swim a race paced 1/2 distance of each event I am doing this weekend (1000 Free, 400 IM, 200 Breast, 200 Back, 100 Breast, 50 Breast) These were all from a push since there's no diving at the YMCA pool

    1 x 500 Free (I cheated and did pull) went 4:48 (I also miscounted and stopped at the 450 OOPS!) Still it was a good swim...would've been 5:20ish. I've been only a 5:17 in a meet this year.

    200 EZ

    1 x 200 IM - I was out strong, :30 at the fly, feeling great on the back, until near the end of the 50 back...CRAMP in the calf! I just stopped and stretched it out.

    200 EZ

    1 x 100 Breast - went 1:16 - my masters best w/ dive is a 1:09.2, so from the push this time was pretty good.

    200 EZ

    1 x 100 Back - 2nd 25...same thing with my other calf...cramp!! That's it...I was done for the day. Not enough hydration in my body...and probably a little overzealous a couple days after being sick for a few days.

    200 EZ and out
    ~2600 Yards

    Other than the cramping, which I'm not overly concerned about, I feel great in the water. I'm expecting another weekend of fast swims. Inland NW Champs @ Univ. of Idaho - Moscow
  16. Thursday March 24

    by , March 24th, 2011 at 11:27 PM (Keepin Track 2010)
    600 WU
    100 K no fins
    3x50 Pull FR, 3x50 Swim FR
    200 K with fins alt 50 BA 50 FL use board
    4x25 FL drill

    300 IM broken at 50's on 2'
    300 IM broken at 25s on :45 (rest :30 between each stroke)
    100 IM broken at 25's with fins

    easy 100

    200 Kick with fins and NO BOARD alt 50 FL and 50 FR

    2x (50 drill SPEC, 4x50 SPEC (alt 50 RACE on :45 and 50 easy on 1:15 twice)

    200 WD
  17. Thursday

    by , March 24th, 2011 at 09:47 PM (Swimming, Life, and Other Stuff!)
    Tonight was a quick 1,600 warm-up swim. This week-end is our state meet. I'm taking tomorrow totally off. I feel the older you get the more rest you need before a 2 day meet. I will be pretty much in a dead run all day at work tomorrow so I'm hoping I'll be loose and ready to swim.

    1 more week of school till spring break! I headed down to Florida which means I'll get a week to swim with the St. Pete Masters! Sweet!

    Time to move to the man cave and comfortably position my lazy self for the Butler game!!! I hope I can remain awake for the whole thing!
  18. Slight Taper

    by , March 24th, 2011 at 07:48 PM (Workout Swimmer)
    Swam sorta easy yesterday morning with Jennifer - still got in the requisite distance, but did some "speed work" with her - which means I tried really hard to go fast enough to draft off her! Today went to Meyers at lunch, OMGoodness it was beautiful outside! Water felt great on the skin - muscles not so much. Glad I went easy today & am skipping tomorrow to rest for my very first meet in over 15 years!!

    Swam with Russ and Brooke and Tyler - that's it!
    2 x 50 on :40
    one on 1:00
    4 x 50 on :40
    one on 1:00
    6 x 50 on :40
    one on 1:00
    4 x 50 on :40
    one on 1:00
    2 x 50 on :40
    EZ 50

    2 x 75 (kick, stroke, free)
    2 x 125 (1st & last 25 EZ, middle 75 hard)
    2 x 75 (kick, stroke, free)

    4 x 50 under/overs on 1:00

    3 dive & 12 1/2 sprints (actually kept my goggles on!) Woo Hoo!

    Total: 2000 (seriously?)

    Atlanta on Saturday & Sunday!!
  19. Taper (?) Day - State Meet Two Days Away

    by , March 24th, 2011 at 05:28 PM (Year Three: The Road Back)
    So today was another interesting day. Again, we didn't do much of a taper. The 20x75 set, I still managed to hold the :57s that I typically hold. Of course, I was worried about my calf muscles cramping by the end of the set, so I pulled the last four - and managed to hold 1:01s. Not bad all said. Anyway, here's what we did:

    400 Warm-Up
    1 x 100 Kick on 2:00
    4 x 25 Kick faster on :30
    4 x 100 Free Drill Cycle on 2:15
    20 x 75 Free on 2:00 (held :57s - swam first 14, pulled last 6)
    300 Cool-Down
    Total Yards - 2800

    I realized today that I need to do a couple practice backstroke starts, but today wasn't the day to do them. Tomorrow is intentionally written at about 1800 yards, so there should be plenty of time after that to get in block & back starts. Whew! The problem with my backstroke starts is that I always go too deep and stall underwater. I lose all of my momentum before I pop to the surface and can get my arms going. That being said, I've also made pretty big strides in the strength of my dolphin kicks since I last raced backstroke, so maybe that difference will really help. I guess time will tell...

    Happy swims to you!
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -03/25/11

    by , March 24th, 2011 at 04:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45

    1 X 200 kick 4:15
    4 X 50 kick 1:00

    6 X 25 kick-fast- :45
    1 X 100 easy swim

    4 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 FAST

    2 X 100 easy swim down 2:00

    4 X 100 best stroke(no free or IM) 2:15
    Swim the same way as the 4 100's free above

    2 X 100 easy swim down 2:00

    5 X 50
    from the blocks, 25 sprint and turn, easy finish.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts