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  1. Saturday 6/2/18

    AM SCY Solo @ LRRC ďLactic HoldĒ

    400 swim (200 FR/200 BK)
    300 pull w/ paddles + SNKL
    200 kick w/ BD (25 FR/25 BR)
    100 progressive scull w/ buoy + SNKL

    6x50 @ :40 D1-3, 4-6
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    2x
    4x25 @ :10 rest 12.5 FAST UW FL kick/12.5 EZ
    100 @ 2:00 FAST (:55-, :54+)
    3x100 @ 1:15 lactic hold
    2:00 REST

    400 EZ kick w/ fins + BD (100 FL/100FR)

    Total: 3000

    Didnít have long to workout today. Wanted to swim short course yards, and wanted to beat the heat and the crowds at the pool. I had deal with both anyways, and it got to a point that trying to do 1-2 more rounds of the set was going to be near impossible, so I called it quits and warmed down. Somewhat of a shame since I was really feeling good on the fast swims. Also had meant to do the kick with my parachute. Unfortunately it broke on #2 of the first round. The thing was almost 10 years old, and has broken in the past and I have fixed it, but now the actual chute broke off from the nylon harness and is beyond repair.

    Updated June 4th, 2018 at 11:43 AM by Calvin S

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 6/4/18

    by , June 2nd, 2018 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    3 x 100 2:15 [2:00] stroke/IM
    3 x 100 2:30 [2:15] kick

    Freestyle set
    2x
    6 x 50 1:00 [:50] pace
    1 x 200 3:30 [3:00] long & strong holding pace

    Sprint set
    6 x 100 2:00 [2:00] alt 1 easy/1 fast
    6 x 50 1:00 [1:00] alt 1 easy/1 fast
    [All swims choice]

    Meet swimmers set
    4x
    1 x 50 1:30 blocks sprint 25 then easy
    1 x 100 2:30 build first 50 to race finish, solid turn & breakout, then easy

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  3. Friday 6/1/18

    PM LCM Solo @ LRRC "Just clownin' around"

    9x100
    4 @ 1:40
    3 @ 1:30
    2 @ 1:20

    3x100 @ 2:30 "Rouse 100s" w/ fins (because nothing says long course swimming like some Rouse 100s!)

    400 SMOOTH

    Total: 1600

    Just wanted to kill some time before I got my kids out of daycare and took them to the pool. Didn't really show up with a plan of action. Really just wanted to see if I could complete any Rouse 100s. They were tough, but doable. Will work more into practice next week.
    Categories
    Swim Workouts