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  1. Budapest Week 3 - Friday

    by , May 19th, 2017 at 04:22 PM (After a long rest)
    I slept great last night. We had storms come rolling through last night and according to my wife it was loud. I did not hear a thing.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    6x100 kick on 2min
    5x100 free on 1:35 holding 1:15
    4x100 free on 1:30 holding 1:15
    3x100 free on 1:25 holding 1:15
    2x100 free on 1:20 holding 1:15
    1x100 free on 1:15 under 1:15
    100 easy
    16x50 with fins on 1min odds 37.5 underwater 12.5 fly, evens 25 underwater 25 back

    warm down
    200 easy

    i held 1:45s on the kick Set. I then successfully held 1:15s through the5,4,3,2,1 Set going 1:12 on the last one. I was actually tossing up going on the faster interval but did not think I could hold 1:10s throughout.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 5/22/17

    by , May 19th, 2017 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:45 [5:00]
    6 x 50 1:15 [1:15] stroke 2 of each
    1 x 200 3:30 [3:00]
    4 x 50 1:00 [1:00] desc
    1 x 100 1:45 [1:30] IM/stroke
    2 x 50 1:00 [1:00] choice

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

    Freestyle set
    3x
    3 x 50 1:05 [1:00] strong & desc 1-3
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    1 x 50 1:30 [1:30] perfect stroke
    1 x 100 2:15 [2:00] 85-90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2 choice]

    Free/pull set
    3 x 100 1:45 [1:30] desc
    3 x 100 1:45 [1:30] neg split
    3 x 100 1:45 [1:30] strong pace, be consistent
    3 x 100 1:30 [1:20] make them

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized