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  1. Week 103 - Monday

    by , September 15th, 2014 at 03:58 PM (After a long rest)
    The weather this weekend was awesome and I spent a lot of time outdoors finishing an outdoor project I have been working on since the spring(with a heiatus over the summer because it was too hot). Long story short I am working on a gabion basket wall along the back of my property near the creek. I picked up another couple eof tonnes of rock and moved this and then back filled with top soil and finally added sprinklers along the top side of the wall where we plan on planting shrubs(green wall). It looks great but was back breaking!

    I slept like a baby last night and woke up feeling pretty good. Todays workout was a version of our every other week test set of 300's and I am pretty pooped as I write this:

    Main set
    400free with snorkel
    6x50 catchup on :45

    Main sets
    5 x(2x300 pull on 4mins, 50 afap on 1min)
    100 easy
    10x75 on 1:20 swum as 50 kick 25 drill

    Warm down
    100 easy

    Total 4900scy

    I started out holding 3:05 and dropped to 3:03s on the last 4x300's. My arms were burning pretty bad. On the afap 50's I started out at 26 high and on the last round went 25 flat. Unlike last week where I was hurting before I got in the pool from weights, today I worked this set hard and was hurting from work in the pool. I am heading back to the pool tonight to lift.

    I did my 3rd yoga class on Saturday and I am really enjoying it. Its much harder than I thought it would be but the flexibility exercises and core strength exercises are awesome. I am definitely going to keep this up.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-09/16/2013

    by , September 15th, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds.
    Descend both IM's 1-3 by round

    1 X 200 free 3:00 3:00 3:00
    4 x 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  3. Felt like a sluggard today

    by , September 15th, 2014 at 07:31 AM (Mixing it up this year)
    I just didn't have the speed I normally do on a monday. I was working on trying to get my trigger points worked out yesterday so alot of my muscles were sore like a deep tissue massage would feel like a day after.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/strapless paddles & bouy holding 2:46's
    500 free kick w/zoomers mod to fast
    5x100@2:00 free w/snorkle focus on the catch
    8x25@:45 burst and cruise free this actually felt good

    Total 3200 yards
    Categories
    Swim Workouts