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  1. Sarasota Y Sharks Masters GOLD Workout 9/28/17

    by , September 27th, 2017 at 03:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    3 x 50 1:05 stroke 1 of each
    3 x 50 1:00 desc 1-3
    1 x 200 4:30 kick

    Main set
    3x
    1 x 50 1:15 kick
    1 x 50 1:15 drill
    1 x 50 1:15 perfect stroke
    1 x 200 3:30 IM
    [50s: RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arm stroke w/flutter kick working on driving head and arms forward]
    [Back drill: 2-arm swim working on entry placement of hands (wide)]
    [Brst drill: brst arm stroke w/ flutter kick working on fast hands recovery]

    Sprint set
    2x
    2 x 50 :50 [:40]
    3 x 50 :55 [:45]
    4 x 50 1:00 [:50]
    [RD1 best stroke, RD2 free intervals right]
    [As intervals increase maintain same sprint effort]

    Free/pull set
    3 x 150 2:10 last 50 strong
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  2. Mon-Tues, Sept 25-26

    by , September 27th, 2017 at 01:07 PM (The FAF AFAP Digest)

    Monday:


    was on the treadmill and did 2000 EZ at LA Fitness


    Tuesday: Swim/SCY @ Pitt

    Warm up:

    400 various

    16 x 25 back kick @ :40
    -- just cruised these ...

    Main sets:

    16 x 25 @ :40
    -- can't remember exactly what was assigned, def some backstroke
    -- I did the first 10 x 25 odds = fly (! first time) evens = EZ and some shooters and power kicks on the rest

    5 x 100 back @ 1:50
    -- I did odds back, evens back kick < 1:10

    8 x 50 @ 1:00 (did 9 inadvertently)
    -- I did 25 fast back @ 100 pace with fins (13s) + 25 EZ
    50 EZ

    6 x 100 back @ 1:40
    -- I did 6 x 50, odds = free @ 100ish pace with Lochte turns, evens = EZ
    50 EZ

    8 x 25 @ 1:00 @ :40, odds = sprint back
    -- I did 3 of the 4 fast ones (breast), but then cramped
    -- I was really too tired to sprint well at this point
    100 EZ

    1 x 100 fast (no, cruised it)
    1 x 100 EZ

    Total: 3300


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


    Another night at Pitt, this time with a more doable workout. I tried fly for the first time in 11 months and it only felt slightly weird. Backstroke felt smoother. I'm hoping I can use my little paddles soon. I read the other day that Ray Looz (Lily King's coach) assigns a lot of breaststroke with fins and paddles.
    Categories
    Swim Workouts