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  1. Sarasota Y Sharks Masters 5:30 AM Workout 12/23/2014

    by , December 22nd, 2014 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 75 1:15 1:10
    3 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick
    3 on 2:15
    3 on 2:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    Four rounds.
    100's: round 1 fly, 2 back, 3 breast, 4 IM

    12 X 100 pull
    3 on 1:30
    3 on 1:20
    4 on 1:15
    2 swim down on 2:00

    4500Y
    Categories
    Swim Workouts
  2. Fri & Sun, Dec. 19. 21

    by , December 21st, 2014 at 08:25 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 50 fly drills
    50 EZ
    10 x 25 SDK @ 100 pace to 15m and cruise
    100 EZ

    Main Sets:

    Decided on a mega kick workout bc now my other shoulder is sore ...

    2 rounds w/fins:
    4 x 100 backstroke kick @ 1:45, hold under 1:05
    R1 went 1:04, 1:02, 1:02, 1:01
    R2 went 1:01, 1:03, 1:01, 1:01
    1 x 50 EZ @ 1:00
    8 x 25 kick @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    4 x 25 fast kick @ :30
    150 EZ

    Then did another 4 x 100 backstroke kick @ 2:00, hold under 1:00
    -- went :59, :58, :59, :58
    100 EZ

    Total: 3600


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


    Sunday: Swim w/Jim @ Sewy

    Warm up:


    700 various

    Main Sets:

    8 x 25 SDK to 15 m then cruise @ :45
    50 EZ

    8 x
    75 cruise @ 1:15
    25 fast @ 100 pace @ :45
    100 EZ

    8 x 25 SDK to 15 m then cruise @ :45
    50 EZ

    5 rounds w/fins:
    1 x 100 @ 1:30
    2 x 50 breath control
    -- I did the 50s as UW 15m+ each length

    100 EZ

    Total: 3300


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

    Jim and I were both beat today. He, from not taking a day off. Me, from a bout of insomnia last night. I just cruised almost everything today. I am better at cruising and staying in recovery mode than Jim. He can't help himself descending most sets. Hopefully, I can have at it tomorrow after cruising today. I am ahead of my usual schedule with tree done, gifts wrapped, xmas treats made. Just waiting for last minute gifts and getting ready for a xmas party we're throwing on Dec. 27. Busy times ...
    Categories
    Swim Workouts