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  1. Drylands, Saturday, Sept. 11

    by , September 11th, 2010 at 08:35 PM (The FAF AFAP Digest)

    broomstick twists, 25
    windshield wipers, 25
    burpees with air squat, 10
    reverse scoop w/25 lb plate, 1 x 15, & w/30 lb DB, 1 x 15
    sieber squats, 25, every 5th one airborne
    supine superman streamline ("SSS") on bosu, 2 x 1:00*
    [nomedia=""]YouTube - Bosu Streamline on the Back[/nomedia].
    box jumps, 2 x 10
    lower back/tricep exercise, 2 x 25**

    skull crushers, 50 x 1 x 10, 60 x 1 x 10
    back squat, 100 x 2 x 8 on power rack
    standing straight arm lat pulldown, 150 x 2 x 8
    lunges, 50 x 1 x 10, 60 x 1 x 10

    RC exercises

    * This seems like a very effective core exercise. And I could definitely have held it longer. It hits the same areas as planks, moreover, without any shoulder stress. Nice.

    ** A trainer showed me this exercise. It's hard to describe. I used the lat pulldown machine, a pole and the wall. You kneel on the lat pulldown bench and hook your feet under, grab a long pole about mid way down, plant the pole in the intersection of the wall and floor, then lower body down and then back up. Seemed to really hit the lower back and triceps. Would probably work even better with a weight belt

    25-30 minutes of stretching, light yoga and foam roller work

    15 minutes in steam room and whirlpool



    I thought about all the comments, all very insightful, on my blog from a couple days ago. I've tentatively concluded:

    1. My dryland sessions are too long and I need to leave when appropriate and resist the urge to do more. I did less today, I believe, and cut back on the number of reps and on some core work.

    2. Do less core work in the gym, but make sure the work I do "counts" and is hard. Plus, if I don't do some core work behind hard strength work, what will I do -- talk to myself?

    3. Keep doing some plyos in a moderate amount. I don't think there's any need to go crazy on these anyway.

    4. Focus more on pure strength and less on fitness. This one is hard for me, and somewhat contrary to my nature. It might result in faster swimming, but less fun in my dryland workouts. I have been shirking raw strength work lately, probably over the last year. I'm not sure how much this has negatively effected me though. My times from Atlanta were fairly comparable to the year before. Perhaps a very slight drop off in the 50s. On the other hand, I was wearing a Jaked instead of a B70, so theoretically they should have been faster.

    5. I hate back and front squats though. Tried back squats again today. I just can't stand having the bar on my back/shoulder area. So I think I either have to do overhead squats or those bulgarian single leg squats. Any other suggestions? Carry on with goblet squats?

    6. I like deadlifting much more than back squats. Not sure this is a substitute for all squats though. And, apart from front and back squats, I've surprisingly grown rather fond of other forms of squats and squat plyos.

    7. I still want a sled ... I hope you're using that, Geek!

    Today, I saw something I'd never seen before. At FortSon's CC race, for which it was almost 80 degrees as the varsity goes last, I saw a kid projectile vomiting the last 200-300 yards of the race. No idea how he could even manage to keep running! FortSon did OK, got a wicked cramp that killed his last 1K or so (which is usually his strength), but still started out faster than he did last year.

    Updated September 11th, 2010 at 08:40 PM by The Fortress

    Strength Training and Dryland Workouts
  2. Meet Day and still stuffed up

    by , September 11th, 2010 at 05:59 PM (Mixing it up this year)
    Did not feel particularly healthy today but still going to swim as best I can. The coaching really takes alot out of me.

    500 Free
    500 Kick
    400 IM as drill fly, pull back, kick breast, swim free
    2x50 from dive breakouts

    100 Back 1:21.42
    100 Free 1:07.59

    Not too great today but I lost my voice from yelling for everyone and was standing around all morning long.

    The team did great too. Coach opened a few eyes for her new swimmers by showing them she can swim and not come in last.
  3. 9/11/10 10k Race Day

    by , September 11th, 2010 at 02:07 PM (The Labours of SwimStud)
    Well today is a date of sadness and reflection for most of us. It was nice to have something upbeat to do today. A 10k race to raise $ to fight childhood obesity.

    I biked over 6 miles to the next town to the race, had about an hour 15 rest then ran 10k in 47.x, which is about a 7.42 mile pace. Refuled and hydrated a bit and then rode the 6 miles home. My legs had nothing for the worst hills but I felt I didn't need to prove anything so I walked and drank my water.

    About to head down to town for another charity event that raises money to support families with children suffering from cancer.

    Sad date...uplifting weekend.

    Updated September 11th, 2010 at 06:15 PM by SwimStud

  4. Weekly recap ending Sept 10, 2010

    by , September 11th, 2010 at 01:36 PM (Swim like an Orca, but faster !)
    Aquasol 5:30-7:00pm

    Warm 100FR, 100BK, 200IMdrill, 200K (600)
    10x25K on :30(250/850)
    10x25FR on :30 (250/1050)
    10x50FR Scull/Swim on 1:15 (excessive rest due to sharing lane)
    5x200 P on 3:30 (again excessive due to sharing lane) (2:40)
    2x200 BR odd lap 2 pulldowns (400/2950)
    10x50 FR Pace on 1:00 (today was rough, :34-:36) (500/3450)
    200 cool 3650 scy

    This was the first week in a long time that I actually got to swim everyday. On Thursday I made the morning and afternoon sessions. Coach Janine has been pushing me through 200IM's and Pace work to get my 100FR time below a minute for Sept. 24 meet in Grass Valley. I kept whining this week about how the 200IM's never get any easier.
    The weather has been colder making for chilly exits to the showers and on Tuesday morning it was 43°.
    In all don't feel as fast as I was in the late spring of 2009, I'm 10-15 lbs heavier, not in fat but more muscle mass. Although my strokes have improved I still have to work hard to focus on every move and apply myself in order to make the intervals, in other words it doesn't just come naturally. Working proper technique into developing muscle memory is very hard work for an aging man.
    I feel discouraged at times to just quit and just do what other fitness freaks do, run on a treadmill and lift a few weights, but I'm determined to just keep it up. And I thank God for the blessings of having a pool to go to in a country that's rich enough to even have multitudes of swimmers in programs like Aquasol.
  5. Mellow Saturday workout

    This morning I swam the early LC AGUA workout. Here’s how it went:

    600 lcm warmup

    4 x 200, RIM (100m kick on back / 50m 1-armed drill, changing arms at 25 / 50m swim as slow as possible) [The goal on the swimming part of these was to swim slowly enough to minimize momentum, then identify places in the stroke where balance becomes challenging. My balance challenge on freestyle is my breathing, and I’ve decided that the fix is not necessarily a change in my head or stroke motion but rather keeping my core firmer during that part of the stroke.]

    8 x 50, IM order twice through, working on “soft” entries by focusing on hand position

    3 x 100 @ 2:00, breathing 5/5 on first 100 (ie 5 breaths on 1st length, 5 on second), 5/4 on 2nd 100, and 4/4 on 3rd 100 [The first of these was very challenging, and I had a scary moment on the 2nd when I got dizzy and my vision started going dark at the edges. I sat out for a bit until I felt better. I’ve had problems with vasovagal syncope before (ie fainting because my blood pressure drops), and I know that hypoxic sets can sometimes trigger this reaction for me. It hadn’t happened in a while, though, and I had managed to do a limited breathing set on Wednesday with no problem, so I decided to chance it. Bad decision—I think I’ll go back to being cautious, and just working on doing bilateral breathing when we do limited breathing sets.]

    Heartrate set:
    200 swim
    50 easy
    300 swim
    50 easy
    400 swim
    50 easy
    500 swim
    50 easy
    600 swim
    [The goal on this set was to measure our heart rate after the initial 200, then keep it at about the same place during all the other swims—ie, to pace ourselves by effort rather than by clock. My hr fell a bit during the set (140, 144, 138, 132, 132).]

    300 warmdown
  6. Freestyle Veggies, Friday, Sept. 10

    by , September 10th, 2010 at 09:58 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Arrived and put on the 2XU wetsuit. Wetsuits are so much easier to get on than B70s.

    Warm up:

    700 various

    Transition Set:

    8 x 50
    odds = free @ :50
    evens = backstroke kick @ 1:00

    1 x 100 good cruise

    I had contemplated doing a long freestyle set with my wetsuit on. But, that was a non starter. Even though the water was 80, I was roasting after 1200. So I stripped off the wetsuit and carried on with my "freestyle veggies" workout, which I did solely out of a sense of obligation to my Savageman relay mates.

    Main Set:

    30 x 100, done as:

    2 rounds of:

    5 x 100 free @ 1:20
    5 x 100 backstroke kick w/fins @ 1:20
    5 x 100 free w/paddles & fins @ 1:20

    :20 seconds transition between sets of 5
    50 EZ between the sets of 15

    I broke it up this way to not drown of boredom and to avoid losing count. I started off easy, basically cruised the kicks (by far the easiest part), and then picked up the last 5. I was holding 1:06-07s on #11-15 each set. I was faster if I remembered to kick, something I frequently forget to do in freestyle. I didn't push it too much, as I was trying to get into a good rhythm. I am very pace impaired sort.

    200 EZ

    Total: 4400



    Short rest freestyle is absolutely dull as hell to do on your own. No idea how anyone does it. I do not enjoy this type of solo workout. It would be much more palatable with a team.

    And, wow, was that wetsuit floaty. Compared to my workout suit, I was very buoyant. Much more so than a tech suit. But I felt very uncomfortable around the neck, like I was vaguely choking. I hope I can ignore this sensation. Hopefully, it's because I'm not used to wetsuits, at all.

    I've also resolved to do somewhat more freestyle without fins just focusing on kicking. I've always tended to do long freestyle sets or long aerobic sets with fins b/c of stress on the shoulders, sore shoulders, shoulder paranoia, shoulder anxiety, actual shoulder issues, etc. And it's certainly produced a lot of leg strength (and can ramp up the cardio). But, as I was telling Speedo the other day, my shoulders feel surprisingly good these days. I think next week, which is a relative rest week after killing myself for 3 weeks, I will do some mellow pace freestyle really focusing on kicking. (This also makes sense according to Chowmi's post on the Myth #9 Busted thread.) I do plenty of dolphin kicking and backstroke kicking, but very little freestyle kicking integrated with freestyle swimming. Of course, I say this now ... I may be sick to death of freestyle after doing (for me) an insane amount of it lately. I'm a sprint stroker at heart.

    I can't go to my team practice tomorrow because it conflicts with Fort Son's race. So I will hit the gym and hope to get to my team practice on Sunday.

    Happy weekend! Good luck to everyone at Big Shoulders.

    Updated September 10th, 2010 at 10:09 PM by The Fortress

    Swim Workouts
  7. FAST Fri Sep 10th 2010

    by , September 10th, 2010 at 05:37 PM (Ande's Swimming Blog)
    FAST Fri Sep 10th 2010

    It's official!
    Swim Faster Faster has had more than 200,000 views
    hope it helps you swim faster faster

    Subscribe to Ande's Swimming Blog

    weigh around 200

    Whitney Coached
    6:00 TO 7:30 am
    Austin Mabel Davis pool
    swam with nate, tenielle, ned, doug, jim,
    dove in on around 6:15ish
    wore brief

    500 easy


    10 x 100 fr on 2:30
    held 9, 10's, 11's & a 12, went 1:06 on last one

    300 easy

    5 x 200 on 5:00
    swam first one & went 2:35
    skipped 2, 3, & 4
    went 2:19 on #5

    100 easy
    Swim Workouts
  8. Finaly I get time to post

    by , September 10th, 2010 at 04:10 PM (Adventures in Swimming)
    Swam a few times the last week.

    Coached the Sharks Today
    Swam the workout after work today.

    30 x 100

    1-4 Swim, :05r

    5-8 50 Kick / 50 Drill :10r

    9-12 IM or Choice Stroke :15r

    Now it gets hard

    13-20 or 8 x 100
    ODD's 100 HARD!! Get Time, No Rest
    Even's 100 Active Recovery :20 or so rest

    21-26 or 6 x 100
    Odd's Kick, Build to FAST
    Even's Active Recovery Swim :20 or so rest

    27-30 Pull, no rest

    Warm Down

    Now I'm going to mow my lawn.
    I hate mowing. I'd rather be swimming.
  9. Friday morning workout

    This morning I swam the early AGUA workout. Marco coached, and here’s what we did:

    600 lcm warmup

    4 x 250 @ :15 rest: 1st=FR swim; 2nd = drill; 3rd = kick; 4th = choice (100 BK/ 50 BR / 100 BK for me)

    5 x 100 reverse IM @ 2:00

    8 x 50 FR: 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45

    4 x broken 400 FR: 1st = 300 ez/100 fast; 2nd = 200 fast/200 easy; 3rd = 150 fast/100ez/150 fast; 4th = 4 x 100 fast; all have :15 rest at breaks [I worked at letting “pretty” swimming be the constraint within which I did the fast swims on these—if I felt my stroke getting ugly, I focused on technique rather than just thrashing around. For me, that meant keeping my kick steady and thinking about power rather than quickness on the armstrokes. On the 3rd 400, I set a get-out time for myself of <2:10 on each fast 150, and barely made it. I then did a 200 easy warmdown instead of the last broken 400.]

    I was semi-brave today and led my lane on the first 3 sets, but bagged out on the 400s set, when I went in the back of the lane instead and enjoyed swimming really slowly on the ez parts of the set.

    Yesterday I did weights and plyo, and I was feeling it in the water this morning. Stretching after workout felt really great though.

    There’s a cool swimming event going on here today—an attempt by 4 swimmers to break the record of 5:45 for swimming around Manhattan. I’ll be following the swimmers on-line and in person as they come by my part of the Hudson—based on the schedule they posted, it looks the current will really have them flying down the west side!
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/13/10

    by , September 10th, 2010 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 3:00
    4 X 50 descend 1:00 1:00
    Two times. Round 1 intervals left, 2 right.

    1 X 100 IM 1:45
    4 X 50 1:00
    Three times through.
    Round 1 50's: fly 2: back 3: breast

    10 X 50 kick
    5 on 1:05
    5 on 1:00

    3 X 200 3:00
    3 X 50 1:15
    3 X 150 2:15
    3 X 50 1:15
    3 X 100 1:30
    3 X 50 1:15
    50's are choice and are: 2 fast/1 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. 9/10 Brown bag workout

    by , September 10th, 2010 at 10:11 AM (Random Nonsense)
    Warm up
    - 300 swim
    - 200 kick
    - 4x50 drill swim
    - 400 pull
    - 100 free/non-free by 25
    Main Set
    - 3x200 on 2:40 descend 1-3 (fail, didn't descend)
    - 4x100 on 1:20 (2s rest avg)
    - 2x200 on 2:40 hold 2:20 (fail, only had 2s rest)
    - 4x100 on 1:20 (couldn't even make the interval)
    - 1x200 on 2:40 goal 2:05 (2:15)
    Cool down
    - 200 ez

    Brown bag: When you want to hide something that causes embarrassment, you put it in a brown bag.

    Hawaii was an enjoyable trip, but apparently trips to Asia make me faster and trips to Hawaii make me slower.

    My stroke never really felt connected today, and that is typical when I have been out of the water for a while. A week makes more difference than I would have thought. I did much more hiking in HI than swimming.
  12. 9/10/10 When did I become an IM Furrreeek?

    by , September 10th, 2010 at 10:10 AM (The Labours of SwimStud)
    I obviously have some sort of deranged mindset at the moment...look at this workout I did.

    Warm UP
    600 FR/BK by 100. Yes, Fort... BACKSTROKE in warmup.
    IM Set 1
    3 x this set
    300 No Fly RIMO by 25
    200 EZ 4:00
    200 IM
    100 EZ 2:00

    IM Set 2
    12 x 50 IMO 1:00 Tough but I made it through

    Cool Down

    8 x 50 FR

    I feel pretty haughty about getting through this set in about 85 minutes. My arms hurt from lifting and I never managed to swim it off. I am debating lifting today as I have 10K run tomorrow and I don't want any weird, stiff-leggy muscle movements wrecking my gait and giving me a back spasm
  13. Birthday Blog

    by , September 10th, 2010 at 08:43 AM (Swimming, Life, and Other Stuff!)
    Did you know the USMS forum sends you a text message on your BD? Very cool I'd say!
    I just had 20 or so of my favorite 5th graders come down and sing Happy BD to me!!!! I got tears in my eyes cause it made me feel so special!!!
    WELL..................tomorrow is Big Shoulder's 5K. I decided to go ahead and work today. I found a couple NASTI friends who couldn't leave till after 5:00p.m. so we will basically sleep/ swim/come home.
    I am scared shi_l_ss!!! The water is 64 degrees currently and they're expecting rain storms tomorrow morning.
    I feel like I'm in good shape and could do a personal best 5K(it would be my 1st race in 55-59) but I'm not sure I can make a 5K in water that cold. I took a nice Blue Seventy wetsuit from the store and practiced with it last night. I didn't like the constricting nature of the suit; it really pressed hard on my chest. I'm just torn about what to do. If I don't wear the wetsuit I will wear my BlueSeventy Nero and 2 caps. I probably won't make a decision till right before the race although right now I'm leaning toward the wetsuit.minutes. I wish I could go up there early today and try it out!
  14. Normal practice even before a meet

    by , September 10th, 2010 at 08:08 AM (Mixing it up this year)
    500 Free
    500 Free kick w/fins
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 swim
    2x400@7:00 Free w/paddles & bouy went 6:00 and 5:52
    200 Free easy

    Total 3000 meters

    Seemed to get faster the more I did.
  15. Thursday w/Speedo, Sept. 9

    by , September 9th, 2010 at 05:26 PM (The FAF AFAP Digest)
    I hauled my unrefreshed, allergy addled, geriatric feeling (Jimslie) body to the pool for a lunchtime swim with Speedo. We did the following:

    Swim/SCY @ Oak Marr:

    Warm up:

    800 various

    8 x 25 shooters w/fins

    Kick Set:

    Pete and I did a portion of a kick workout we did frequently last year. I thought it was 5 x 200 kick, but it was 6. I took a nature break and did an easy 100 during #6, as I wasn't expecting it. My times were faster than I expected.

    5 x 200 backstroke kick, no fins @ 3:30

    I cruised #1, and immediately cramped. (I fear my allergy meds are causing dehydration.)

    Then I went: 2:56, 2:53, 2:52, 2:51.

    I looked back at a couple of my previous sets. I usually cruise #1-2 and then go.

    On 2/4, I went 2:56, 2:53, 2:56, 2:51
    On 12/28, I went 2:59, 2:56, 2:55, 2:53

    So today's set was a slight improvement over last time. I didn't kill the SDKs. I took 8+ on the first 25 and then 6 (usually) thereafter.

    100 EZ

    20 x 50 Petra Paddle Drill Set @ :45

    Extra :15 between sets of 5 to switch paddles
    I left my fins on to float my shoulders, which are still sore, but didn't kick much.

    1-5 w/strokemaker paddles (I don't use Pete's he man version)
    6-10 reverse paddle drill
    11-20 swim (I joined Pete in ditching the paddles)

    The last 5 I tried to pick up the pace and went high 30s, breathing every stroke.

    200 EZ

    Total: 3300



    It was great to swim with Pete again today and we mulled over a number of topics such as:

    1. If fins increase your leg strength and endurance, do paddles increase you shoulder strength and endurance? And is that why Petra (Mason sprint coach) is obsessed with them?

    2. What nickname is Geek going to come up with to ride Pete about Gaga?

    3. Why do Mrs. Speedo and I so get irked when our children or spouses eat something before dinner or fail to eat the delicious food we make them?

    4. How much dryland work is sufficient? Pete is considering cutting back to 2x per week. I am thinking my sessions are too long and that I can't recover quickly enough. I perused my last 80 minute session and see that I started off with 3 x 75 med ball slams and 75 push ups before I even hit the weight room ...

    5. Life would be infinitely improved if we could have a daily massage.

    6. Pete needs to keep taking his 100 back out fast to keep putting up stellar times. I need to do this as well (I did it, finally, in Atlanta) and not die the last 15 yards.

    7. Pete and I agreed that "that perfect blend of caring and not caring" (from Andre Agassi's autobiography) produces the best meet prep and results.

    8. Petra really likes to train her sprinters with hypoxic freestyle. Pete likes oxygen. And, despite my love of underwater dolphin work, I insist on breathing every stroke in freestyle, except during a race or timed swim. I just don't buy those 3-5-7 breathing sets, so refuse to do them.

    Tomorrow, I am going to haul myself out to Mason to swim in a cool pool and do some aerobic set. Trying to decide whether to swim in regular suit, B70 or wetsuit. I saw a couple tris using full sleeve wetsuits today at Oak Marr. No idea how they do that when the pool is 84 degrees ...
    Swim Workouts , Test Sets
  16. Thursday, 9/9/10

    by , September 9th, 2010 at 02:45 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    1 x 400 Swim free
    1 x 200 build by 50's Odds - kick, Evens - swim
    4 x 100/2:00 50 dps - 50 swim strong effort
    (was going 15-16 spl and swimming these around 1:20-22)

    Main Set
    2 x 150 Free/3:30 50 kick - 50 drill - 50 build
    (2:45 on both)
    1 x 200 Free/4:00 smooth build
    4 x 50/1:00 ds
    (went 39-37-36-33)

    2 x 150 Back/3:45 50 kick - 50 drill - 50 build
    (2:50, 2:45)
    1 x 200 Back/4:00 smooth build
    4 x 50 Back/1:05 ds
    (went 45-43-42-39)

    Warm down
    200 easy

    Total: 2600 yards
  17. Wednesday, 9/8/10

    by , September 9th, 2010 at 02:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    20-30 sr after each distance
    800 NS continuous freestyle swim (went 11:50)
    700 NS continuous free pulling (went 10:10)
    600 NS continuous Flutter kick w/fins (went 9:30)
    500 NS continuous Free build by 100's (went 7:15)
    400 NS continuous Free 50 drill - 50 swim (drill was DPS (16 spl) went 6:10)
    300 NS continuous Free ds by 100's to fast (went 4:15)
    200 NS continuous Free Strong Swim (went 2:45)
    100 NS continuous Free Smooth (went 1:30)

    Total: 3600 yards
  18. Tuesday, 9/7/10

    by , September 9th, 2010 at 02:34 PM (A comfort swimmer's guide to easy swimming)
    I have been lax about posting. So its time to catch up.

    No workout on Monday since the pool was closed for the holiday.

    SCY, Solo

    Warm up (all Freestyle)
    400 swim
    (around 6:10 on this. Started real slow and gradually increased.)
    200 kick
    (kicked half w/ board and half on my back)
    6 x 100/1:50 build
    (kept these around 1:20-22)
    3 x 50/1:00 ds
    8 x 25/30 strong
    (around 17-18)

    Kick: (800)
    400 kick - no fins
    (about 8:15)
    4 x 100/2:00 kick w/fins
    (kicked on back - was 1:18-1:20 on these)
    1:00 rest

    4 x 75/1:45 scull - drill - swim

    Cool down
    (350 y of easy swimming)

    Total: 3000 yards
  19. Thu Sep 9th 2010

    by , September 9th, 2010 at 02:30 PM (Ande's Swimming Blog)
    Thu Sep 9th 2010

    It's official!
    Swim Faster Faster has had more than 200,000 views
    hope it helps you swim faster faster

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    Subscribe to Longhorn Aquatics Email lists

    It's flooding down in Texas
    USGS Info
    I live on the San marcos river which is in the Guadalupe River Basin, the blanco river feeds into it
    Austin is the Colorado River Basin. The hardest rains hit way south and west of where I live but we got over 8 inches.

    weigh around 200

    Whitney Coached
    6:30 TO 7:30 am
    Austin Mabel Davis pool
    swam with marcio todd lovato doug ritchie
    dove in on around 6:15ish
    wore brief

    300 easy


    5 x 200 fr on 2:50
    made em

    100 easy

    4 x 200 fr on 2:45
    made em

    100 easy

    3 x 200 fr on 2:40
    made em

    100 easy

    2 x 200 fr on 2:35
    made em

    100 easy

    200 fr strong
    went 2:20
  20. Sarasota Y Sharks Masters 5:30 AM Workout -09/10/10

    by , September 9th, 2010 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Twice through. Round 1 intervals left, 2 right.
    Descend 50's on both rounds.

    5 X 200 pull
    2 on 3:00
    3 on 2:40

    1 X 200 kick 4:15 4:00
    4 X 50 kick 1:00 :55
    Two times. Round 1 intervals left, 2 right.

    1 X 100 moderate 2:00
    1 X 75 fast 1:10
    1 X 100 moderate 2:00
    1 X 50 fast :50
    Four times through. All choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts