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  1. Sarasota Y Sharks Masters GOLD Workout 5/18/17

    by , May 17th, 2017 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:00 [1:00]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] kick

    Freestyle sprint set
    4x
    1 x 50 1:05 [1:00] easy
    1 x 50 1:05 [1:00] 25fast/25easy
    1 x 50 1:05 [1:00] fast

    IM/stroke set
    1 x 50 1:15 [1:15] fly
    1 x 300 6:00 [5:30] IM
    1 x 50 1:15 [1:15] back
    1 x 200 4:00 [3:30] IM
    1 x 50 1:15 [1:15] breast
    1 x 100 2:00 [1:45] IM
    1 x 50 easy

    Free/pull set
    2x
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  2. Budapest week 3 - Wednesday

    by , May 17th, 2017 at 08:33 AM (After a long rest)
    Yesterday my daughter had her end of year 7th grade ceremony which was fun to attend. I did not remember from my sons time in 7th grade how many different awards they hand out at these events. In elementary school it was A and A/B honor roll whereas this was at least 10 different potential awards. Despite it taking forever it was fun.

    Last night my daughter also played in the honors band spring concert at the high school. My son did not want to go but my wife and I went to support. Not my thing but it was great to see and hear my daughter play her Oboe.

    I had had a solid night of sleep last night but again was quite tired when the alarm went off. Playing catchup on sleep is tough. I actually felt pretty decent in the water today. Normally Wednesday is 200 race pace day but today was long aerobic work. At first this sounded horrible but by the end of the main sets I felt good. Maybe this was what I needed; a long swim.

    Pool setup scy

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

    main sets
    3x800 #1 breathing 3,5 by 25, #2 build each 100, #3 fast with :30 rest after each 800
    200 easy
    4x(2x75 with fins streamline back kick on :55, 25 underwater on :30)
    100 easy
    12x25 as open, close, easy on :30
    4x25 no breath afap on :30

    warm down
    200 easy

    on the 800s I was 9:05,8:55,8:33. I felt good on the last one in particular. On the kick I was coming in on :45s. Nothing special on the 25s but I felt good.
    Categories
    Swim Workouts