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  1. Monday 7/23/18

    AM LCM Solo @ LRRC
    PM LCM w/ Trip @ LRRC

    AM swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:45 BK k/sw/dr/bld w/ fins
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ paddles

    4/6/2 off EVERY wall:
    4x100 @ 1:15 (1:10, 1:12, 1:12+, 1:13)
    100 @ 2:00 BK
    3x100 @ 1:15 (1:12, 1:13, 1:13)
    100 @ 2:00 BK
    2x100 @ 1:15 (1:12+, 1:13)
    100 @ 2:00 BK
    100 @ 1:15 (1:07)

    6x50 FL kick w/ fins + BD
    2 @ :50
    2 @ :55
    2 @ 1:00

    4/6/2 off EVERY wall:
    4x50 @ :40 (:33, :34, :35, :35)
    50 @ 1:00 BK
    3x50 @ :40 (:33, :34, :35)
    50 @ 1:00 BK
    2x50 @ :40 (:34, :34+)
    50 @ 1:00 BK
    50 @ :40 (:31)

    150 EZ

    Total: 4400

    PM swim:

    400 swim "long and loosen"

    15x100 @ 1:40 breathe every 4 pull w/ paddles
    ** Try to keep lowest stroke count possible. I was as low as 25 strokes/50, and my highest was 28 strokes/50.

    100 EZ

    Total: 2000

    Updated July 24th, 2018 at 03:16 PM by Calvin S

    Categories
    Swim Workouts
  2. Workout 07/23/18: evening

    by , July 23rd, 2018 at 09:02 PM (Maple Syrup with a Side of Chlorine)
    Took the weekend off from swimming and enjoying some quality family time. The age group team has a meet tomorrow night during out regular Masters time so I hit the pool before dinner tonight...

    200 free/200 back/200 im drill
    1000 shark swim
    300 as: 25 DPS, 25 fast, 25 DPS; alternating free and back by 75
    100 loosen and out
    [Solo/Masters/2100 yds/35 min]
    ====================
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 7/24/18

    by , July 23rd, 2018 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    6 x 50 1:30 [1:15] kick
    3 x 100 2:00 [1:45] 50st/50free
    4 x 50 1:00 [:50] desc 1-4

    Main set
    6 x 50 1:30 [1:15] stroke
    6 x 50 1:30 [1:15] free
    [1/4 build, 2/5 easy, 3/6 fast]

    Sprint set
    2 x 50 2:00 blocks choice
    2 x 50 4:00 blocks race pace
    [relay starts]

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    1 x 400 6:40 [6:00] long & strong
    4 x 100 1:40 [1:30] desc 1-4
    8 x 50 1:10 [1:05] odds: stroke, evens: free
    4 x 100 1:40 [1:30] desc 1-4
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 2200/4000
    Categories
    Uncategorized
  4. 7/23/18 Workout

    by , July 23rd, 2018 at 09:59 AM (Swimming Through Jello)
    Took the weekend off workouts - did lots of fun stuff instead since the wife didn't have to work any camps this weekend for the first time since May. Went to a farmer's market, the zoo, water park, took the dogs to the dog park and a local sculpture park, did yard work. Good weekend. Back in the water Monday at the normal pool finally!

    Monday, 7/23/2018 Pool Workout
    Lindbergh HS, SCY

    400 fr :45 rest
    300 50 1-arm dr, 25 sw fr/bk/fr/fl :30 rest
    200 neg split :15 rest
    100 build to 90%

    3x50 k 1:10
    100 fr 1:30
    3x50 dr 1:00
    200 fr/bk x25s 3:30
    3x50 k 1:10
    300 p/pads & snorkel 4:30
    3x50 dr 1:00
    400 k/fins fast

    6x50 ch/fr easy 1:00

    4x{100 neg split 1:30
    75 1:10 last 25 fast
    50 EZ :50
    25 FAST :30
    :30 rest}
    25s fl/bk/br/br

    200 warmdown

    4100y
    Categories
    Uncategorized