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  1. Saturday swim

    what a great weekend! No rain!! And was able to put in some good swim time Saturday afternoon!!

    500 easy free
    8 75's kick w/o board, 4&8 max effort
    6 100 pull, tight turns,dolphin off wall
    12 50's swim drill all strokes,free,back,breast,fly
    6 50's free hard
    500 easy
    Swim Workouts
  2. Express Workout

    by , January 23rd, 2017 at 05:51 PM (Elise's Fitness Fun)
    Got a bad, bad case of food poisoning last week, and so I have not been in the water in a week! I got in today at lunch and took it very easy.

    300: 100 swim, 100 kick flutter with fins, 100 free swim with paddles

    2 x 300 kick with fins on 5:00

    100 easy swim

    I know that this is ridiculously short, but I am still very weak. My goal in getting back in shape is to build up my core first. I always had a strong core and strong kick. I believe these both took a big load off my shoulders. Before I start doing too much with the arms, I want to make sure I have that great core strength again.
  3. Sarasota Y Sharks Masters GOLD Workout 1/24/17

    by , January 23rd, 2017 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    2 x 200 3:15
    4 x 50 stroke 1:15
    4 x 100 1:30
    4 x 50 descend :50

    Kick set
    1 x 100 2:15
    6 x 25 sprint :40

    Freestyle sprint set
    2 x 50 moderate 1:00
    2 x 100 85-90% 2:30
    2 x 50 moderate 1:00
    4 x 50 85-90% 1:30
    2 x 50 moderate 1:00
    8 x 25 sprint :30
    1 x 50 easy

    IM/Stroke set
    2 x 50 free moderate 1:00
    2 x 100 IM/stroke 85-90% 2:30
    2 x 50 free moderate 1:00
    4 x 50 stroke choice 85-90% 1:45
    2 x 50 free moderate 1:00
    8 x 25 stroke choice sprint :35
    1 x 50 easy free

    Free/pull set
    3 x 100 1:30
    3 x 100 1:20
    3 x 100 1:15
    1 x 100 easy warm down

    Total: 4350 yards
  4. Back to kicking again and again and again!

    by , January 23rd, 2017 at 12:34 PM (After a long rest)
    I have been back in the pool kicking for about 3 weeks now. At first I could not streamline but each day it has got better and better. My aerobic side is ok but I struggle getting my heart rate high enough by just kicking despite going as hard as I can. We did this little set last week:

    400 kick
    6x50 kick on 1min
    8x(100 kick on 1:40, 50 kick on 1min)
    10x50 streamline back kick with fins on :35
    16x25 kick on :30 alternating flutter and IMO no free
    10x50 with fins on :35
    200 easy float

    and this today

    400 kick
    6x50 kick on ::55
    5x100 kick on 1:45
    4x100 kick on 1:40
    3x100 kick on 1:35
    2x100 kick on 1:30
    1x100 kick on 1:25
    100 easy
    8x100 kick on 2mins best average
    100 easy
    8x25 underwater with fins on :30
    100 easy

    At first the kicking was fun since I had not swum in a while but now my legs are tired all the time and I get bored doing all the kicking. Tom has done a great job mixing up workouts to accommodate me but I so desperately want to swim. I have a doctors appointment on 9th Feb and I am hopeful that I will be able to gradually start swimming after that.

    At this point I have almost a complete range of motion and according to the physical therapist I am about 4 weeks ahead of schedule. The sight of the operation looks pretty gnarly but the scar is going to be pretty skinny by the looks of things.
    Swim Workouts