View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 9/20/17

    by , September 19th, 2017 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 2:00 25st/25fr
    8 x 50 :50 choice

    Main set
    1 x 200 4:30 kick
    1 x 200 3:30 IM
    1 x 200 3:00 pull
    2 x 100 2:15 kick
    2 x 100 2:00 IM/stroke
    2 x 100 1:30 pull
    4 x 50 1:15 kick
    4 x 50 1:05 stroke choice
    4 x 50 :45 pull

    Sprint set
    5x
    1 x 50 1:00 easy
    2 x 25 :45 sprint
    2 x 25 :45 easy
    1 x 50 1:00 sprint
    [RD1 best stroke (no free), RD2-3 choice stroke, RD4-5 free/choice]
    [All easy swims can be free]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  2. "No flip turns!"

    by , September 18th, 2017 at 06:18 PM (The FAF AFAP Digest)
    I went for a 7 mile hike yesterday with Mr. Fort. Today, I swam at LA Fitness in Bridgeville. Midway through my workout, the lifeguard screamed at me (no joke, I was berated) for doing flip turns. Flip turns while I was swimming in a swimming pool ... Apparently, I was getting the pool deck wet. We can't have that in a pool, can we? I told her that I didn't feel obligated to stop doing flip turns, so she glared at me the rest of my workout and ranted to herself. Then I had a word with management on my way out. Crochety old lady! There is no pace clock there, so I just estimated intervals.


    Swim/SCM/Solo @ LA Finess:

    Warm up:

    500 various

    20 x 25 power kick @ :45
    50 EZ

    Main sets:

    20 x 50
    odds = 100ish pace (mix of free, back, breast and kick)
    evens = EZ
    100 EZ

    2x
    10 x 25 dolphin kick on back @ 100 pace, arms at side @ :45ish
    100 EZ
    10 x 25 flutter kick @ 100 pace, arms at side @ :45ish
    100 EZ

    100 EZ

    Total: 2950


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


    Really happy there was no pace clock there ... I'm sure my 100ish efforts don't correlate to my usual 100 pace times. Although I was swimming in SCM, so don't really know those times anyway. My fin free felt much better today, more efficient. Not unexpectedly, my legs were tired from treadmill work/walking. That stuff just does not mix well with swimming. But my shoulders/chest felt fine. My arm doesn't swell up anymore in the pool than it does on the treadmill with a raised heart rate, and even then it's only minimal.
    Categories
    Swim Workouts