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  1. Sarasota Y Sharks Masters GOLD Workout 10/6/17

    by , October 5th, 2017 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15 alt 1fast/1easy

    Main set
    4x
    4 x 25 :40 sprint 20, shut it down
    2 x 50 1:10 build
    1 x 100 2:00 IM/stroke fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    1 x 100 1:30 easy
    1 x 100 1:30 strong
    1 x 100 1:30 easy
    2 x 100 1:30 strong
    1 x 100 1:30 easy
    3 x 100 1:30 strong desc 1-3
    1 x 100 1:30 easy
    4 x 100 1:30 strong be consistent on pace

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. Wed Oct 4

    by , October 5th, 2017 at 09:30 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 choice
    4 x 100 IM drill @ 2:10
    6 x 50 kick swim @ 1:05
    -- I did them all kick, UW 15m each length
    50 EZ

    Main sets:

    3 rounds:
    1 x 25 @ :30 drill
    1 x 50 @ 1:00 drill, swim
    1 x 75 @ 1:30 drill, swim, sprint
    1 x 100 @ 2:00 drill, swim, fast, sprint
    1 x 75 @ 1:30 sprint, easy
    1 x 50 sprint, easy
    1 x 25 sprint
    1 x 100 EZ (I did 2 of these as 50s)

    I didn't really follow this pattern. I did a mix of 100 pace fly, back and breast, 25s and 50s, some hypoxic work and easy kicking

    8 x 100 IM @ 2:00, descend last 4
    YUCK!
    -- I did the first 4 cruise free. I did a couple fast 50 back kicks on the last 4, cramped on another, cruised another
    100 EZ

    8 x 25
    odds = free no breath, evens = sprint
    -- I did all breast @ 100 pace
    200 EZ

    Total: 3650


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


    The all out 25s swim that I did on Sunday did not seem to agree. So I hit the treadmill for a couple days. And I just did 100 pace stuff last night. But I did a fair amount of it, so was pretty bushed afterward. We an an Olympic semi-finalist from 2016 swimming with us last night in the fast lane. She had a beautiful backstroke.
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    Swim Workouts
  3. 10/5/17 Workout

    by , October 5th, 2017 at 09:14 AM (Swimming Through Jello)
    10/5/17 Pool Workout

    Sprint day today!

    200 sw/200 k/200 p

    4x100 RIMO K/S/D/S 1:45

    4x50 fr d1-4 :60 (:35, :32, :30, :25)

    100 EZ

    8x50 sprint off blocks IMO/EZ (fly :25 low, back :26 low, breast :31, free :23 low)
    8x25 sprint off blocks IMO/EZ (fly :11 mid, back :11 high, breast :14 low, free :10 mid)
    8x25 fins UW kick/EZ :30

    200 warm down

    2300

    //So I can still kind of sprint, I guess... and by "kind of" I mean I can do all-out 50s slightly slower than I used to take out 200s! 4 weeks 'til the meet, let's see how much I can improve from this.
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