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  1. Sarasota Y Sharks Masters GOLD Workout 5/11/17

    by , May 10th, 2017 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    4 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    4 x 100 2:30 [2:15] last 25 fast

    Freestyle set
    3 x 50 1:00 [1:00] 25fast/25easy
    3 x 50 1:00 [1:00] build to fast
    3 x 50 1:00 [1:00] fast
    1 x 50 easy

    IM/stroke set
    2 x 50 1:15 [1:15] stroke (1 mod, 1 fast)
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst]

    1 x 50 easy

    Free/pull set
    3 x 100 1:40 [1:30] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
  2. Budapest Week 2 - Wednesday

    by , May 10th, 2017 at 10:42 AM (After a long rest)
    Work took me to Seattle today. Kirk Nelson arranged for me to swim with him(thanks buddy) this morning. I was quite tired before, during and after today's workout but it was great to swim and briefly catch-up with Kirk. I swam at Iowa while Kirk swam at Michigan State in the late 80s and early 90s and we know a few people on each other teams. Today's workout was great but was definitely more on the straight swimming side than I am used to.

    My whirlwind travel day finishes about midnight tonight when I get back to Dallas. These one day trips are pretty tough but they do minimize the amount of time I have to be away from the kids and DeAnna.

    Pool setup scy

    800 with :45 rest
    300 at threshold pace +1 with, :45 rest
    700 aerobic :45 rest
    300 at threshold pace -1 with, :45 rest
    700 aerobic :45 rest
    300 at threshold pace -3 with, :45 rest
    4x175 back from 70% with :20 at each 25
    5x(5x25 free holding under :15s on :45,:45,:30,:45,:15)
    200 easy

    i was not really on pace today but descended the 300s going(about) 3:24,3:20,3:15. The analog clock and the diving board made it a little tough to see. Despite being relatively slow today in a strange way it felt good to just swim. We don't do any long straight swimming sets so this was a nice change. On the 175s as 25s back I descended from :17s to :15s. On the 25s free I started to feel pretty tired but held :14s throughout.

    A big thanks goes out to Kirk for arranging the opportunity to swim with his USAS team. I hope we are both injury free and in racing shape next spring; I hope to see you in Indy. We will be the old guys in the age group again.
    Swim Workouts