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  1. Sarasota Y Sharks Masters GOLD Workout 5/29/17

    by , May 29th, 2017 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:30]
    4 x 100 1:45 [1:30]
    8 x 50 1:05 [1:00] choice

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    Freestyle set
    1 x 100 2:00 [2:00] easy
    1 x 100 2:00 [2:00] 90%

    IM/stroke set
    1 x 50 1:15 [1:15] perfect stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2/3/4 choice]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    4 x 150 2:15 [2:05] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
  2. Budapest Week 4 - Friday, Saturday, Sunday

    by , May 28th, 2017 at 08:09 PM (After a long rest)
    It's been a busy few days first with work and then the kids. This is a catchup post.

    Friday. Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    4x(50 IMO by round on :50, 2x25 IMO by round on :25, 200 IM on 2:30)
    100 easy
    5x(150 free on 2mins, 100 free on 1:10, 50 free on :30)
    8x75 kick with fins on 1min as over,under,over
    100 easy
    8x50 on 1min beat Stewart set. 2 people relays where they did a 50 each and rested between 50s. OMG I was whooped.

    Warm down
    200 easy

    I was joined by one of the girls from my senior group who is an IM swimmer and she was hauling butt on the first set with 200 IMs. I was coming in between 2:25-2:27. This was a really tough set. I felt much better on the free aerobic Set and was going 1:35s on the 1:50,1min on the 100 and :27-:28 on the 50s. The 50s at the end were just a beat down. I did not beat the guys on any of the 50s and held basically the same time as the previous 50 times.

    Saturday. Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    5x100 kick on 2mins
    5x(2x100 on 2:30 as 100 Free fast, 100 kick with fins fast. Try to beat the person in the next lane
    200 easy
    100 afap with fins
    50 no breath
    50 afap from a dive

    warm down
    200 easy

    this was low yardage but it hurt so bad. I was not even that fast today. I was 1:06s on the swims and 1:10 on the kick with fins. The 100 afap with fins I went :58. On the 50 afap I was a :28. I am swimming ok but just don't have a third or fourth gear yet.

    Sunday. Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :55

    main set
    3x(400 on 5mins, 300 on 3:45, 200 on 2:30, 100 on 1:15) all done as pull with paddles and snorkel. 30 seconds rest between rounds.

    Warm down
    300 easy

    After feeling like I had no third or fourth gear yesterday i was determined to make this Set and I actually did really well today. I was really pushing the 400s and was 4:48,4:48,4:50 by round. The 300s I was a smudge slower going 3:37,3:38,3:40 by round. The 200 and the 100s were the toughest part of the set and I went 2:23,2:25,2:25 by round and 1:13,1:13,1:13 by round. I was really sore after all this pull but it made me feel good that I am nearly back to where was last summer on a pull set like this.
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