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  1. Sarasota Y Sharks Masters GOLD Workout 5/22/17

    by , May 19th, 2017 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:45 [5:00]
    6 x 50 1:15 [1:15] stroke 2 of each
    1 x 200 3:30 [3:00]
    4 x 50 1:00 [1:00] desc
    1 x 100 1:45 [1:30] IM/stroke
    2 x 50 1:00 [1:00] choice

    Kick set
    4 x 100 2:30 [2:15] last 25 fast

    Freestyle set
    3x
    3 x 50 1:05 [1:00] strong & desc 1-3
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    1 x 50 1:30 [1:30] perfect stroke
    1 x 100 2:15 [2:00] 85-90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2 choice]

    Free/pull set
    3 x 100 1:45 [1:30] desc
    3 x 100 1:45 [1:30] neg split
    3 x 100 1:45 [1:30] strong pace, be consistent
    3 x 100 1:30 [1:20] make them

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. Budapest Week 3 - Thursday

    by , May 18th, 2017 at 09:14 PM (After a long rest)
    Since I missed the opportunity to swim LCM on Monday I choose to go as fast as I could through the strength portion of my typical back and arm workout, followed by a longer swim.

    Weights

    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)

    swimming pool setup LCM
    400 free with snorkel
    6x50 catch-up on 1min
    3x200 kick with fins on 2:50
    6x200 free with snorkel on 2:50

    i really did not get going on the swimming portion today but the weights made me sweat pretty good.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 5/19/17

    by , May 18th, 2017 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2 x 150 3:00
    3 x 100 1:45
    6 x 50 1:15 stroke 2 of each
    6 x 50 1:00 desc 1-3/4-6

    Main set
    1 x 200 5:00 kick
    1 x 200 4:30 IM/stroke
    1 x 200 4:00 free neg split
    1 x 100 2:30 kick
    1 x 100 2:15 IM/stroke
    1 x 100 2:00 free strong
    2 x 50 1:15 kick
    2 x 50 1:15 stroke (best stroke)
    2 x 50 1:00 free strong

    Free/pull set
    4x
    1 x 200 3:30 long & strong
    1 x 100 1:45 85%
    1 x 50 1:15 easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 5/18/17

    by , May 17th, 2017 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:00 [1:00]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] kick

    Freestyle sprint set
    4x
    1 x 50 1:05 [1:00] easy
    1 x 50 1:05 [1:00] 25fast/25easy
    1 x 50 1:05 [1:00] fast

    IM/stroke set
    1 x 50 1:15 [1:15] fly
    1 x 300 6:00 [5:30] IM
    1 x 50 1:15 [1:15] back
    1 x 200 4:00 [3:30] IM
    1 x 50 1:15 [1:15] breast
    1 x 100 2:00 [1:45] IM
    1 x 50 easy

    Free/pull set
    2x
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  5. Budapest week 3 - Wednesday

    by , May 17th, 2017 at 08:33 AM (After a long rest)
    Yesterday my daughter had her end of year 7th grade ceremony which was fun to attend. I did not remember from my sons time in 7th grade how many different awards they hand out at these events. In elementary school it was A and A/B honor roll whereas this was at least 10 different potential awards. Despite it taking forever it was fun.

    Last night my daughter also played in the honors band spring concert at the high school. My son did not want to go but my wife and I went to support. Not my thing but it was great to see and hear my daughter play her Oboe.

    I had had a solid night of sleep last night but again was quite tired when the alarm went off. Playing catchup on sleep is tough. I actually felt pretty decent in the water today. Normally Wednesday is 200 race pace day but today was long aerobic work. At first this sounded horrible but by the end of the main sets I felt good. Maybe this was what I needed; a long swim.

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50
    100 ez

    main sets
    3x800 #1 breathing 3,5 by 25, #2 build each 100, #3 fast with :30 rest after each 800
    200 easy
    4x(2x75 with fins streamline back kick on :55, 25 underwater on :30)
    100 easy
    12x25 as open, close, easy on :30
    4x25 no breath afap on :30

    warm down
    200 easy

    on the 800s I was 9:05,8:55,8:33. I felt good on the last one in particular. On the kick I was coming in on :45s. Nothing special on the 25s but I felt good.
    Categories
    Swim Workouts
  6. Budapest Week 3 - Tuesday

    by , May 16th, 2017 at 08:49 PM (After a long rest)
    I had an awesome weekend fishing in east Texas but as is always the case when I go fishing in east Texas it makes for a long weekend. We fished both Saturday and Sunday from 4am to midnight. We caught a lot of big bass and enough crappie for a very large dinner on Saturday. It is so pretty in east Texas with the big lines and the lake I was fishing is so pretty. If only I had an odd $8-10millikn laying around in my checking account I could make it permanent.

    My my daughter was not feeling so great yesterday and I used it as an excuse to try to catch up on my sleep.

    Today i I felt like I had been out of the water to a few days. Today was tough.



    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x(100 kick on 1:40, 50 back at 200 pace on :40)
    100 easy
    7x200(odds free on 2:20, evens back on 2:40)
    16x25 underwater on :30

    Warm down
    400 free breathing 3,5,7,9 by 25

    i was told to hold 1:25s on the kick and :30s on the 50s back. I was more like 1:27s on the kick and :31s on the back. The 200s I cruised the free but felt awful on the back. I was holding 2:10 on the free and 2:20 on the back. Hopefully I will feel better tomorrow.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 5/17/17

    by , May 16th, 2017 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 3:00 [2:30]
    6 x 50 1:15 [1:15] stroke 2 of each
    6 x 50 1:15 [1:15] kick 25fast/25easy
    4 x 100 1:45 [1:30]

    Freestyle sprint set
    2x
    1 x 50 1:15 [1:15] easy
    1 x 100 1:45 [1:45] fast
    1 x 100 2:15 [1:45] easy
    1 x 50 1:00 [1:00] fast

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 50stroke/50free
    1 x 50 1:15 [1:15] stroke fast
    1 x 50 1:15 [1:15] free easy

    Free/pull set
    1 x 200 3:20 [3:00] mod
    1 x 200 3:20 [3:00] 150mod/50strong
    1 x 200 3:20 [3:00] 100mod/100strong
    1 x 200 3:20 [3:00] 50mod/150strong
    1 x 200 3:20 [3:00] strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 5/16/17

    by , May 15th, 2017 at 11:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2x
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    3 x 100 2:30 [2:15] kick

    IM/stroke set
    2x
    1 x 50 1:15 [1:15] 25fly/25back
    1 x 50 1:15 [1:15] 25back/25brst
    1 x 50 1:15 [1:15] 25brst/25free
    1 x 150 3:15 [2:45] IM [fly/back/brst]

    Free/pull set
    1 x 300 5:00 [4:30] long & strong
    2 x 200 3:20 [3:00] neg split
    3 x 150 2:30 [2:15] last 50 strong
    4 x 100 1:40 [1:30] desc 1-4
    5 x 50 :50 [:45] all strong

    Warm down

    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 5/15/17

    by , May 14th, 2017 at 09:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [5:00]
    2 x 100 2:15 [2:00] IM/stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15] 25easy/25fast

    IM/stroke set
    3x
    3 x 50 1:15 [1:15] stroke desc 1-3
    1 x 50 1:30 [1:30] free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set [Jay Eckert's fav set but with slightly less yardage]
    1 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    2 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    3 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    3 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy
    2 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy
    1 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  10. Budapest Week 2 - Friday

    by , May 12th, 2017 at 08:40 PM (After a long rest)
    I had a great night of sleep but was still pretty tired this morning. Despite this I had a good workout today.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x100 free on 1:10
    100 easy
    6x(50 fly on :40, 50 back on :40, 50 free on :35)
    200 easy
    5x50 kick on :55
    5x50 kick on :50
    5x50 kick on :45
    16x25 underwater on :30

    Warm down
    200 easy

    I swam next to two of the kids in my daughters training group(13-14 year olds), one boy and one girl. This was a hard workout. I held my own but these kids are going to be a really special group from Rockwall. There around 10 kids who are on the path to D1 swimming and I believe several who have the potential do be really special. I held 1:03-1:04s throughout the aerobic 100s and actually felt pretty good. The fly,back, free Set was plain hard. My fly is 1 arm these days and I am trying to avoid hurting both my elbow and shoulder. I was coming in on :35s on the fly, :33s on the back and :31s in the free. The kick was pretty easy until the 5 on :45 where I held :41s. The underwater was awful. I can do almost unlimited on :40 but the interval goes below that and eventually I start to hurt. I was hurting after 4 today but made them.

    Now I am off to east Texas for a couple days with my son. Can't wait to hang out and see the beautiful big pine trees and wild life.
    Categories
    Swim Workouts
  11. Budapest Week2 - Thursday

    by , May 11th, 2017 at 05:43 PM (After a long rest)
    My crazy travel day yesterday ended around midnight and this morning started early since my daughter had morning workout this morning. Despite being really tired I hauled myself out of bed this morning, so I could both workout but more importantly spend time between the house and the pool and the pool and the house with my daughter(these times are often so insightful and I have a really cool kiddo).

    My workout was pretty pathetic today but I worked out. I was down on the weight on several exercises.

    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    20minutes of stretching

    After spending so much time on the plane recently my back has been pretty tight so I spent extra time today stretching and this helped enormously.

    I am in East Texas this weekend fishing with my son and I am really looking forward to it!

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 5/12/17

    by , May 11th, 2017 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    4 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    6 x 50 1:00 [1:00] free desc 1-3/4-6

    Kick set
    1 x 100 2:30 [2:15]
    6 x 50 1:20 [1:15] 25mod/25fast

    IM/stroke set
    3x
    2 x 50 1:15 [1:10] stroke
    1 x 100 2:15 [2:00] IM
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    2 x 200 3:20 [3:00] neg split
    4 x 50 1:00 [1:00] descend
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :55 [1:00] descend
    2 x 100 1:40 [1:20] strong
    4 x 50 :50 [1:00] fast

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
    Categories
    Uncategorized
  13. Hour-swim fundraiser gives SSLF a boost

    by , May 11th, 2017 at 11:52 AM (Ask the ALTS Experts)
    In this edition of Ask the Lead ALTS Instructor, we hear from Bill Meier, who used his position as head Masters coach to facilitate a fundraising drive for the Swimming Saves Lives Foundation.

    How did you inspire your swimmers to raise money for SSLF through the one-hour swim?

    My team, the Simon’s Rock PaceMakers, has been doing the USMS 1-Hour ePostal National Championship in January for many years. It is one of our yearly training milestones and an event that a large percentage of the team looks forward to. As a team, the event has grown from a few masochists meeting at a predetermined date to trade swimming and timing duties to the whole team gathering on a Saturday morning, taking turns with a stop watch (or cell phone!) and swimming, and then everyone retiring to the nearest watering hole to rehydrate. If misery loves company, the hour swim takes that company and turns it into a party!

    I believe that any event that involves the PaceMakers should evolve. With the expansion of the hour swim into a true team event, I wanted to use the momentum and put it toward a good cause. The hour swim is traditionally about personal goals – how far you went last year/how much farther can you go this year. The similarity to a swimathon is unmistakable, except there is no charity benefiting from our efforts. This year, we reconsidered this missing element and decided to add one in.

    The Swimming Saves Lives Foundation is the charitable arm of U.S. Masters Swimming. This year, it gave close to $90,000 in grants to our fellow Masters clubs and swim-lesson providers so that they can provide swim lessons to adults in their communities. Each year, requests for grants increase and the number served is only limited by the amount of money in the foundation coffers. The more money available, the more lives will potentially be saved!

    As plans developed for our team event on Jan. 28, I sent an e-mail to my swimmers explaining that I would like to turn the hour swim into a fundraiser for the most appropriate charity I could think of – the Swimming Saves Lives Foundation. I created a simple pledge sheet that gave donors the option to contribute a fixed amount or an amount based on laps completed. At the top of the sheet, I included a brief explanation of SSLF, the goals of the grants, and our tax ID number. The last sentence asked to have all pledges in by the end of February. At the next practice, I encouraged people to read the e-mail and consider this idea.

    As literally the first Masters club to take part in the April is Adult Learn to Swim Month campaign, as past recipients of SSLF grants, and as a group of people who have gotten used to a coach who likes to experiment, the swimmers on my team are generally willing to give anything a try at least once! The 400 IM – sure! Volunteer lessons for the community – alright! A swim-bike-swim-bike-swim – uhm…OK! I like to give to my team. I don’t like to take, and I especially don’t like to ask for money. My approach to this new fundraising experiment was to throw it out there and see what happens. What happened gives me hope for the future!

    By the following week, people were bringing me checks. Before practices, swimmers showed me full pledge sheets. On deck, swimmers compared notes on what to say to friends concerning this project. Most of all – everyone was EXCITED. My swimmers were saying things like, “If I can do another 500, I’ll make this much more money.” The fundraising actually became a motivator to do more laps.

    Each week, I would remind people that the hour swim was approaching, and that we were doing this as a fundraiser. I put a folder on my door with extra copies of the pledge sheet. Besides that, I did nothing else, feeling that the importance of the SSLF mission would be all the motivation needed.

    The actual hour swim was more festive than ever before. The best quote of the day was, “I feel like I’m swimming for all the people who made pledges.” We had introduced an element of giving back to an event that was previously focused on the individual, and from my experience with the PaceMakers, this can be quite powerful. The rehydration party post-swim was one of the more memorable events I’ve had with this group of athletes.

    By the end of February, after weekly reminders, the team brought in over $5,000 with little extra work on my part. Any extra work, though, was completely offset by the effect this project had on my team. Once again, we had experienced the power that “giving back” can have on a group of like-minded individuals. I would strongly recommend helping your team experience this also.
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 5/11/17

    by , May 10th, 2017 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    4 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    4 x 100 2:30 [2:15] last 25 fast

    Freestyle set
    3 x 50 1:00 [1:00] 25fast/25easy
    3 x 50 1:00 [1:00] build to fast
    3 x 50 1:00 [1:00] fast
    1 x 50 easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke (1 mod, 1 fast)
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst]

    1 x 50 easy

    Free/pull set
    4x
    3 x 100 1:40 [1:30] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  15. Budapest Week 2 - Wednesday

    by , May 10th, 2017 at 10:42 AM (After a long rest)
    Work took me to Seattle today. Kirk Nelson arranged for me to swim with him(thanks buddy) this morning. I was quite tired before, during and after today's workout but it was great to swim and briefly catch-up with Kirk. I swam at Iowa while Kirk swam at Michigan State in the late 80s and early 90s and we know a few people on each other teams. Today's workout was great but was definitely more on the straight swimming side than I am used to.

    My whirlwind travel day finishes about midnight tonight when I get back to Dallas. These one day trips are pretty tough but they do minimize the amount of time I have to be away from the kids and DeAnna.

    Pool setup scy

    800 with :45 rest
    300 at threshold pace +1 with, :45 rest
    700 aerobic :45 rest
    300 at threshold pace -1 with, :45 rest
    700 aerobic :45 rest
    300 at threshold pace -3 with, :45 rest
    4x175 back from 70% with :20 at each 25
    5x(5x25 free holding under :15s on :45,:45,:30,:45,:15)
    200 easy

    i was not really on pace today but descended the 300s going(about) 3:24,3:20,3:15. The analog clock and the diving board made it a little tough to see. Despite being relatively slow today in a strange way it felt good to just swim. We don't do any long straight swimming sets so this was a nice change. On the 175s as 25s back I descended from :17s to :15s. On the 25s free I started to feel pretty tired but held :14s throughout.

    A big thanks goes out to Kirk for arranging the opportunity to swim with his USAS team. I hope we are both injury free and in racing shape next spring; I hope to see you in Indy. We will be the old guys in the age group again.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 5/10/17

    by , May 9th, 2017 at 11:19 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:15]
    4 x 100 2:00 [1:45] 50st/50fr
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Main set
    2x
    1 x 200 5:00 [4:30] kick
    4 x 50 1:15 [1:15] stroke (fly, back, brst, easy free)
    6 x 50 1:00 [1:00] free (alt 2 fast/1 easy)

    Free/pull set
    1 x 400 6:40 [6:00] long & strong
    2 x 200 3:20 [3:00] neg split
    4 x 100 1:40 [1:30] desc

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  17. Budapest week 2 - Tuesday

    by , May 9th, 2017 at 08:36 AM (After a long rest)
    I had a really good night of sleep and was still feeling a little tired this morning. I love it when you go to sleep in one position and wake up in the exact same position; this morning was such a morning.

    I felt much much better in the water today and despite the nagging pinch in my left shoulder it was no where near as bad today.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x75 kick on 1:10
    2x(3x300 free on 3:40 descend 1-3, 2x100 kick as active recovery on 1:45, 2x50 fast back on :40)
    100 easy
    8x75 as 50 Back, 25 no breath free on 1:10
    8x50 breast(why?) working on timing of kick and shooting on 1min
    10x50 with snorkel on :35

    warm down
    200 ez

    i did really well on the 300s going 3:17,3:14,3:10 on round 1 and 3:15,3:10,3:05 on the second round. The kick I was holding 1:27s and the back I was :31/:32s. One of my training partners is a breastroker and she has struggled with timing of the kick and shoot so we did a few 50s working on this. I hated this part! On the 50s on :35 I cruised and was holding :32s throughout. I felt good in the water today. Now I need to string a few of these together.

    I am off to Seattle tonight for another whirlwind 24hrs.
    Categories
    Swim Workouts
  18. Budapest Week 2 - Monday

    by , May 8th, 2017 at 02:05 PM (After a long rest)
    This morning should have been real course but for some reason the life guards did not flip the pool so we swam scy.

    i felt pretty stiff stiff from weights yesterday but had a decent workout. my daughters workout group were next to me and I am so glad I decided not to join them. They did 3xT20s trying to increase effort 1-3. She went just shy of 1900 on the last T20. OMG she has improved so much in such a short time.

    My workout was not not easy but I decided to do a different aerobic set.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 kick on 1:20
    4x(300 on 3:30, 200 on 2:20, 100 on 1:10)
    i decided to do 1min between rounds today which made this a lot easier
    200 easy
    16x25 back on :30 holding 200 pace

    warm down
    300 easy

    The kick I was coming in on 1:05-1:07s. I held 1:05 pace throughout the aerobic set despite discomfort in my left shoulder. The 25s I was off on my pace and held :16s. I was pretty tired after this workout.

    My daughter and I had a great discussion about her season goals on the drive home. I cherish these kinds of discussions.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 5/9/17

    by , May 8th, 2017 at 08:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    Y-Nats is over, so we're getting back to our normal yardage. LC season is upon us.

    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke, 2 of each
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    2 x 100 2:40 [2:15]
    6 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 200 4:00 [3:30] IM
    [50s: RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 150 2:30 [2:05] last 50 strong
    3 x 100 1:40 [1:30] neg split
    6 x 50 :50 [:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  20. Budapest Week 1 - Sunday

    by , May 7th, 2017 at 11:04 AM (After a long rest)
    The meet is still going on at the pool and since it's a level 3 meet the pool was setup scy. As I have been doing for a while now I am using Sunday as an extra strength training opportunity.

    Weights

    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes stretching

    Swim
    100 free
    4x50 free on :55
    4x50 free on :50
    4x50 free on :45
    8x50 kick on :50
    4x50 easy with about 10 seconds rest

    I was tired today in the weight room but felt pretty good in the pool.

    Categories
    Swim Workouts