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  1. Catch-up

    by , April 26th, 2017 at 10:39 PM (After a long rest)
    Crazy busy week so far but I have managed to put together a tough 3 days of swimming.

    Monday

    Stretched for 30 minutes

    Pool setup LCM

    Warm up
    400 Free on 6mins
    6x50 catch-up :55

    Main Sets
    6x50 kick on 1min
    10x100 Free on 1:20 trying to hold 1:15 or faster
    100 easy
    3x200 kick with fins on 3mins
    12x50 odds free working on DPS, evens back medium on 1min

    Warm down
    200 easy

    Held 1:14-1:15s on the 10x100s and this was 3 seconds per 100 faster than last week.

    Tuesday

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    4x(200 free on 2:10, 100 Fly(1arm) on 1:30, 100 kick on 1:40)
    100 easy
    12x25 back drill odds catchup, evens 3,2,1 drill on :30
    4x(100 free on 1:05, 100 IM on 1:25, 50 back afap on 1min)
    200 easy
    10x50 free with snorkel on :33
    100 easy
    50 breast from a dive

    Warm down
    100 double arm back

    I found this workout very tough and really struggled on the 10x50s on 33s. The first round of 200,100,100 was not as bad as it sounded but I was really feeling it by the last round. This was a touch and go set. The 100,100,50 Set was not much better however I was able to get 4-5 seconds on the free and about 15 seconds on the IM and a bunch of rest on the fast 50.

    Wednesday

    Pool setup scy

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

    Main sets
    2x4x75 rotating IM on 1:10
    1000 for time
    200 easy
    12x25 Back drill on :30
    8x100 back on 1:20
    100 easy
    6x100 kick on 1:45 as 50 fly kick on a board and 50 flutter on a board

    Warm down
    200 easy

    My back was very sore today and the workout really sucked. I was not expecting the 1000 swim but Tom said he wanted a benchmark for the season. I don't plan on swimming the 800 Free at worlds because I just don't think I will be ready for it. That said I do plan on getting back to the middle and long distance events so think it makes sense to rebuild my aerobic base. 2 years ago I did a 1000 in 10:53. Today I was 11:23. Not great but I have a baseline time and suspect I will get back pretty quick. The 8x100s Back felt surprisingly smooth and I held 1:10s. I did have the tought that perhaps I should have done the 1000 as Back. The kick I held 1:27s.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 4/27/17

    by , April 26th, 2017 at 12:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:20
    2 x 100 1:40
    6 x 50 1:00 stroke 2 of each
    2 x 100 1:30

    Kick set
    3 x 50 1:15
    6 x 25 :45 fast

    Main set
    2x
    4 x 25 :45 perfect stroke
    3 x 50 1:15 build to race pace
    4 x 100 2:00 alt 1 fast/1 easy
    [RD1 stroke/IM, RD2 free]

    Race pace blocks set
    4 x 50 3:00 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    6 x 150 2:05 last 50 strong

    Total w/optional: 3800 or 3900
    Categories
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