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  1. Budapest week 9 - Monday

    by , July 3rd, 2017 at 02:48 PM (After a long rest)
    I had a great night of sleep last night and felt really good this morning other than tightness across my shoulders. I am so overdue a massage I am thinking this will be a gift to myself I will arrange for when I get back fro my Colorado.

    Todays practice was good.

    Pool setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    main sets
    12x50 free on :45 with instructions to get heart rate up.
    15 min kick as far as possible
    200 easy
    10 min swim as far as possible trying to beat the kick distance
    200 easy
    12x50 with fins on 1min as odds 25 underwater, 25 fly, evens 25 underwater, 25 free
    8x100 on 1:30 as 50 Back, 50 free

    warm down
    200 easy

    i went 800 on the kick, and went 825 on the swim. On the 100s back,free I was tired but was coming in on 1:18s.

    Tomorrow is travel day to Colorado and leave at 6am. We are flying to Denver and then driving to Grand Junction with a few sight seeing stops along the way.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 7/5/17

    by , July 3rd, 2017 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM interval left, SCY interval right

    Warm up
    1 x 200 3:45 [3:15]
    2 x 150 2:45 [2:15]
    3 x 100 2:15 [2:00] IM
    4 x 50 1:00 [1:00] choice

    Main set
    3x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:00 [1:45] IM
    1 x 100 1:45 [1:30] free
    [Desc by round]

    Sprint set
    6x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] 25fast/25easy w/good dolphin kicks & breakout
    1 x 50 1:30 [1:30] fast w/good dolphin kicks & breakout
    [RD1-3 stroke, RD4-6 free]

    Freestyle/pull set

    4 x 200 3:05 [2:45] [150 long & strong, 50 fast]
    1:00 rest
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. 7|2|17 SCM and quick drylands

    swam for about 90 min in the heat and sun, didn't take note or performed specifics sets, just swam at various speeds above and UW. Work to rest was about 1 to 1



    drylands for about 20 min
    1 set of leg presses
    1 set of leg push downs on dip assist mach
    1 42" box jump
    single leg box jumps on and off of 12" stand both fwd and to side
    stretched
    Categories
    Uncategorized