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  1. Budapest Week 7 - Monday

    by , June 12th, 2017 at 01:28 PM (After a long rest)
    I went fishing yesterday afternoon with my son. The weather forecast was awesome(overcast with a light breeze); unfortunately it was wrong and it was very sunny and windy(15mph) which made kayaking very very challenging. Despite the difficulties of fishing we had fun and as always it was great hanging with my son. The pond we went to is about 30 miles north of where we live in the country. The pong is 25 acres and is really quiet with the only sound coming from the many cows in the fields.

    We did not get back til about 9pm so I went to bed later than normal(which was worth it but I will be tired tomorrow). I slept great and woke up feeling good.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    Main Sets
    3x(3x300 pull with paddles and bouy on 3:45 descend 1-3)
    100 easy
    4x150 kick with fins on 2:30 as streamline flutter on back, streamline fly on back, streamline flutter on back
    12x50 4 fly, 4 back, 4 free on :50 odds drill, evens build
    100 easy
    4x100 on 2mins as 25 free afap, 50 easy, 25 back afap

    Warm down
    4x100 on 2mins no faster than 1:30 slow perfect free

    I felt great in warmup but after the first round of 300s started to tire, but held my stroke long and was getting between 3-8 seconds rest per 300 in the round. I held it together pretty well until the last round and on the last 2 came in right at the interval. I was whooped after this set, but I was very happy with the pace. The kick was easy and I used it as active recovery. My lats hurt pretty bad after the pull so I kicked wriggling around trying to loosen my lats in the streamline position(not easy). The drill/build was very unimpressive and was really a continuation of the active recovery. The 4x100’s was hard but I went after the fast 25s and felt pretty decent by the end. On the warm down Tom insisted on no faster than 1:30 which sounds easy but I learnt that my sink speed is faster than 1:30 so had to really try to not compromise stroke for speed. On the last one he said if I did not slow down I would be doing a 400 fly, so I swam with my legs split wider than my shoulders and basically dragged my legs and went 1:31 

    Looked at my title just now and realized I am almost half way through the training for Budapest! I only have about 6 weeks til we taper!!!! Planning on one more phase of increased distance and intensity after this week, before I head to Colorado with the kids for their training camp(and I get to train at altitude for 10 days).
    Categories
    Swim Workouts
  2. Budapest Week 6 - Sunday

    by , June 11th, 2017 at 10:28 PM (After a long rest)
    I slept well last night and felt great when I woke up. Practice felt good but I was tired after weights.

    Weights
    10 minutes on stationary bike. Heart rate to 145
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    2x(2x10 lunges with 20lb weights)
    10 minutes on stationary bike. Got heart rate to 160.
    10 minutes stretching

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    4x100 streamline kick with fins on 1:30
    3x(4x50 as open,close,easy,fast on 1min)
    200 easy

    My legs hurt a lot today.

    This afternoon I went fishing with my son. Did not catch much but had a lot of fun.
    Categories
    Swim Workouts
  3. Budapest week 6 - Saturday

    by , June 10th, 2017 at 02:04 PM (After a long rest)
    We had Indian for dinner last night and the. I once again headed to bed early. I had a great night of sleep and headed to the pool looking forward to working out with Bill and the rest of the Rockwall gang. Today I arrived early and again swum 90 minutes. I hope to do more 90 min workouts next week and then step it up again for two more weeks before I head to Colorado with the seniors for their training camp.

    Today i I was tired and in particular my arms were heavy but I felt great in the water and felt strong. Today was one of those bottle the workout up days where I wish I swam this good everyday. This was a huge contrast from Wednesday where I felt so so so bad and swam bad too.

    Pool setup LCM

    Warm up
    8x100 on 1:45 odds 50 Kick, 50 swim, evens 50 swim, 50 kick

    main sets
    6x(2x50 back on 1min, 100 Free as 25 ez, 25 fast, 50 stroke counting on 1:40)
    200 easy
    4x100 free on 1:40 at 400 pace
    200 easy
    4x100 free on 1:30 at 400 pace
    200 easy
    4x100 free on 1:20 at 400 pace
    200 easy
    4x100 free on 1:10 at 400 pace
    100 easy
    8x50 as 25 fast, 25 easy on 1min

    warm down
    200 easy

    i knew today was going to be a good practice when I was going 1:14s on the transition sets 100s going very smooth on the easy parts. On the 100s at race pace Tom to,d everyone to go 1:40,2min, 1:30, 2min which was my plan, but I felt good and decided to just keep dropping the interval. I held 1:06/1:07 for all of them except the last 2 where I went 1:08/1:09. Tom said my back was purple but I really did not feel that bad. Towards the end I just could not go faster and my arms felt heavy the whole way. I would never have thought I would be able to go this fast after going so slow on Wednesday, but I did. I focused on the very next 100 and never thought too far ahead. I was whooped at the end of practice and had a foggy head while I was coaching but it was worth it.
    Categories
    Swim Workouts
  4. Budapest Week 6 - Friday

    by , June 9th, 2017 at 07:51 PM (After a long rest)
    I went to bed at 6:45pm last night and slept solid. I literally don't think I moved. I woke just before my alarm was due to go off and felt so much better than earlier in the week.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    Main sets
    12x50 kick on :55
    6x(100 free on 1:30, 2x50 back on :45)
    12x50 with fins on :50 odds 25 under water, 25 back, evens 25 no breath free, 25
    4x(100 free afap on 1:45, 50 ez on 1:15)
    10x50 free on :45 breathing 3,5,7,9 focusing on overkick

    Warm down
    200 easy

    Today was a good workout. The early kick was tough. In fact I don't believe we have done 50s on this quick an interval LCM in a long time. I was getting 3-5 seconds rest and it was tough. Interestingly I swam way faster on the 100 free on the next set despite feeling very relaxed. I was going 1:12/1:13s throughout and then went :38/:39s on the back. The underwater with find were harder than it first sounded and I was tired at the end. I was not expecting the afap 100s but again did ok going 1:06s until the last one when I put on just paddles(no bouy) and went a 1:03. If only I could surgically implant paddles. The last set we worked on overkicking with a breath control pattern and again this was tougher than it sounds.

    Today was good and I hope I am gradually getting used to the longer workouts. Work has been kicking my butt and hopefully with a new guy I brought on a week ago life will start to ease up a little; famous last words.

    One of my training partners(Bill) who moved to Indiana is back this weekend so we will have fun with him tomorrow.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 6/12/17

    by , June 9th, 2017 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    3 x 100 2:00 [2:00] [50 fist drill/ 50 swim]
    2 x 100 1:45 [1:30]
    3 x 100 2:00 [2:00] [50 stroke/ 50 free]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15]
    1 x 100 easy swim

    IM/stroke set
    1 x 50 1:15 [1:15] fly
    1 x 200 4:00 [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 200 4:00 [1:45] IM
    1 x 50 1:15 [1:15] free

    Free/pull set
    2 x 300 5:00 [4:30] neg split
    3 x 200 3:20 [3:00] desc 1-3
    6 x 100 1:40 [1:30] hold strong pace

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  6. Budapest week 6 - Thursday

    by , June 8th, 2017 at 05:48 PM (After a long rest)
    I have a lot going on at work right now and woke at 2:30am thinking work. Realized I have a trip to the bay in 2 weeks and I have not booked travel. As a result of my mind starting to run 100mph I was unable to go back to sleep. I was like a zombie when my alarm went off but did manage to get up and head to the pool. Yesterday I decided I was going to get an extra hour of sleep and skip lifting today(based on yesterday’s stellar workout). I was again really tired but actually did ok today.

    Pool Setup LCM(Finally)
    Warm up
    400 free with snorkel
    6x50 catchup

    Main Sets
    2x(50 Kick on 1min, 2x50 free build on :50, 50 Kick on 1min)
    1000 Free for time
    200 easy
    6x100 streamline back kick with fins on 1:40
    10x50 build on :50 odds free evens back

    Warm down
    200 easy

    On the 1000 swim I looked up at 400,800 and 1000. I was 4:53 at 400, 9:53 at 800 and 12:23 at 1000 which was a 1:14.8 average. Not super-fast but I will most definitely take this one after yesterday’s crappy workout performance. On the kick I was holding 1:10’s. My back felt great on the 10x50’s.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 6/9/17

    by , June 8th, 2017 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:15] stroke choice
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    Main set
    4x
    1 x 50 1:20 [1:15] build to race finish
    1 x 50 1:20 [1:15] 90%
    1 x 50 1:20 [1:15] easy
    [RD1 best stroke, RD2 choice stroke, RD3/4 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 150 2:30 [2:15] last 50 strong
    6 x 100 1:40 [1:20] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  8. Budapest week 6 - Wednesday

    by , June 8th, 2017 at 08:48 AM (After a long rest)
    Tuesday I was really tired and ended up going to bed before 7pm. I had a decent night of sleep but woke feeling even more sore and tired than when I went to bed. This tiredness carried into and throughout my workout. I knew I would hit a wall at some point but did expect it so soon after ramping up my training. This was probably the worst I have felt and performed in a couple years. My arms were heavy the whole workout. I just could not shake it! After practice I realized I did not eat dinner on Tuesday night and ate a small kind bar before practice so suspect that this contributed to the feeling.

    Pool setup scy(again)

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

    main sets
    400 free on 5:30 breathing 3,5 by 25 at 80% effort
    400 IM negative split each 100 on 5:30
    400 free afap on 5:30
    200 easy
    4xbroken 200s on 4mins as #1 50,100,50 #2 100,50,50 #3 4x50 #4 150,50 with 5 seconds after the 50, 10 after 100, 15 after the 150
    200 easy
    10mins vertical kick as 1min vertical kick(alternating flutter kick arms out and fly kick arms out), :30 bounce off bottom and get as far out of the water as possible in streamline position
    10x50 free on 1min with 10, 9,8,7,6,5....,1 breaths per 50
    10x25 back on :30 with 10,9,8,7,....,1 stroke per 25

    warm down
    200 easy

    The 400 free afap I was 4:05 and beat. This was the highlight of the workout. The 200s I was 1:59,2:01,2:05,2:05. The rest was ok but I just had that feeling of being whooped the whole workout. One of my team mates suggested I took up something more sedentary like bridge or dominoes. He said he had never heard me complain and moan so much!
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 6/8/17

    by , June 7th, 2017 at 12:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 300 5:30
    3 x 50 1:15 stroke
    3 x 100 1:45
    3 x 50 1:15 stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2 x 100 2:30
    4 x 50 1:20 last 25 fast

    Main set
    6 x 100 2:15 free [alt 1 fast/1 easy]
    8 x 50 1:30 stroke [alt 2 fast/2 easy]

    Free/pull set
    1 x 400 6:40 long & strong
    4 x 100 1:40 last 25 fast
    4 x 100 1:40 pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 6/7/17

    by , June 6th, 2017 at 03:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    10 x 100 2:00 [1:45]
    [Alt 1 free/1 IM/stroke]

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast
    1 x 100 easy swim

    Main set
    3x
    1 x 50 1:30 [1:15] build to race finish
    1 x 50 1:30 [1:15] 25 sprint/25 easy
    1 x 50 1:30 [1:15] 90%
    1 x 50 1:30 [1:15] easy
    [RD1 best stroke, RD2 choice stroke, RD3 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 100 1:40 [1:30] neg split
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  11. Budapest week 6 - Tuesday

    by , June 6th, 2017 at 08:58 AM (After a long rest)
    Tuesday and Thursday are my crazy days where I lift and then swim. I swam for just under 90 mins(I ran out of time). Today just felt like a big rush. I was at the gym at 4:20am and lifted until the life guards arrived at 5:15 and then swam until the life guards cleared the pool at 6:45. I felt very tired the whole workout today; I guess yesterday took it out of me combined with the early start.

    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs, 30 seconds with 10lb dumbells doing freestyle stroke)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)

    pool setup scy - Tom assures me we will be doing more LCM

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

    main sets
    6x200 free on 2:20
    100 easy
    6x(2x50 free on :35, 100 kick on 1:40 as active recovery, 2x50 finger tip drill on :50)
    4x150 build free on 2mins

    warm down
    5x100 Free focused on bilateral breathing on 1:30

    nothing here was really hard, but I was really tired. The warm up told me I lifted hard and faster than normal. Nothing really fast today with a lot of aerobic swimming. The 150s should have been get up and race and I just did not have it today so did them build.

    Updated June 6th, 2017 at 12:48 PM by StewartACarroll

    Categories
    Swim Workouts
  12. Budapest week 6 - Monday

    by , June 5th, 2017 at 01:33 PM (After a long rest)
    I had a decent night of sleep last night. Today was the start of building yardage and I did a 90 min workout.

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

    Main sets
    3x4x150 on 2mins as 100 free, 50 stroke choice descend 1-4
    100 easy
    8x125 with fins as 75 kick on :55,25 underwater on :30, 25 back on :25
    6x100 IM on 1:25
    4x75 as 50 free, 25 breast on 1min
    2x50 dive sprints on 2mins
    500 breathing 3,5 by 25 descending by 100

    Warm down
    200 easy

    Despite the yardage I actually felt better as the workout went along. The 12x150s I wore a snorkel and ripped it off at 100 to transition to 50 back. I descended on each round from 1:45 to 1:39. I was coming in at 1:05 to 1:02 on the 100. I felt pretty crappy on this set but like the whole workout felt better at the end than the beginning. The 125s I was consistently getting 10-12 rest on the 75, took one breath in the underwater and was :12-:13 on the back with fins. The 100 IMs I was consistently coming in on 1:12s. The 75s I was going :31-:32 on the free and getting about 5-7 seconds rest between 75s. The dive sprints I was :24 and :25 but slipped on the start on the second 50. I was still pretty happy with how I felt in the water. Tom has been asking me to bilateral breath which I struggle with so we did the 500 at the end working on bilateral breath control.

    I swam for about 90mins this morning and this was more yardage than usual. My plan for the next 6-7 weeks is to increase overall weekly distance and to continue with the intensity(injury and old body permitting).

    Water Rat sent a post showing 16000 registered attendees for Budapest which will be wild. I finished my registration since apparently I did it wrong first time and did not get a confirmation. I still have no confirmation of the evens other than an online payment invoice. The system really does suck! I still have family to register.

    My events are:

    Tuesday 15th August - 200 Back
    Wednesday 16th August - 200 free
    Thursday 17th August - 50 free
    Saturday 19th August - 100 Back
    Sunday 20th August - 400 free

    I was tempted to do the 100 free instead of the 50 free but it would have meant a double on Tuesday and with so many entries I did not want to be at the pool all day. Should be a good lineup and should be fun. Now I have to try to figure out how to register my family.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 6/6/17

    by , June 5th, 2017 at 11:22 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:30]
    2 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] stroke 2 of each
    2 x 100 1:45 [1:30]
    1 x 200 3:30 [3:00] choice

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

    Main set
    3x
    1 x 100 2:00 [2:00] easy
    3 x 50 1:15 [1:15] desc 1-3
    [RD1 stroke, RD2 free, RD3 choice]
    1 x 50 easy

    Free/pull set
    3x
    1 x 100 1:45 [1:30] mod
    3 x 50 1:00 [1:00] desc 1-3
    3 x 50 1:00 [1:00] mod
    1 x 100 1:45 [1:30] strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  14. Budpest Week 5 - Saturday

    by , June 4th, 2017 at 09:28 PM (After a long rest)
    Pool setup LCM

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

    main sets
    8x50 on 1min odds as 1 stroke fly, 2 strokes breast, 3 strokes fly, etc, evens 3 strokes free, 4 strokes back, 5 strokes free, etc
    4x200 on 3:15 odds 50 kick, 50 swim, 50 kick, 50 swim, evens 50 swim, 50 kick, 50 swim, 50 kick
    6x100 IM on 1:40 odds as fly,breast,back,free evens as fly,back,breast,free

    warm down
    300 easy
    Categories
    Swim Workouts
  15. Swimwear in Training and Competition

    by , June 4th, 2017 at 11:41 AM (Rules Committee Blog)
    Questions regarding swimwear seem to be a constant for masters swimmers.

    The latest issue of SWIMMER magazine features the ROKA SIM PRO II Buoyancy shorts (page 40). The article stresses its use for learning swim skills and training. It is great to know that there are products available to assist swimmers with these all-important skills.


    However, the article omits the all-important, specific statement that the suit is illegal for USMS competition and highlights the need to remind swimmers that there may be many products suitable for training, but not approved for competition.

    The swimwear rules are covered in article 102.12. Article 102.12.1D says that only suits complying with FINA swimsuit specifications may be worn in a USMS sanctioned or recognized competition. Suits are now tested and approved by FINA for the material (they must be made of textile materials), buoyancy, and permeability in order to ensure compliance with FINA standards.

    A complete list of FINA approved swimwear may be found here.
    http://www.fina.org/content/fina-approved-swimwear

    In addition, there are several important requirements specified in article 102.12 for all pool competition.


    • Swimmers are permitted to wear only one swimsuit in one or two pieces.
    • For men, the suit may not extend above the naval or below the knee.
    • For women, the suit may not cover the neck, extend past the shoulders, or extend past the knee.
    • Swimwear may include a swimsuit, no more than two caps, and goggles. Ear plugs and nose clips are allowed, but armbands and legbands are not considered part of the suit and not allowed.


    Exceptions to these rules for verified medical conditions, religious beliefs, or other circumstances may be approved by the Rules Committee Chair on a case-by-case basis. With medical exceptions, we do our best to consult experts and determine the best solution for the swimmers. Therefore, swimmers seeking an exception are responsible for requesting such an exception and must allow enough time for an evaluation, which sometimes takes several days, up to a few weeks, depending on the circumstances. Asking for a medical exception the night before a meet is likely to result in disappointment!

    The rules for open water and long distance races are covered in 303.7.2 are similar for category I swimwear (i.e., no wetsuits). Men are permitted upper body coverage in open water races and the FINA list includes swimwear specifically approved for open water races. When category II swimwear is permitted, wetsuits, neoprene caps, or other heat-retaining swimwear may be allowed at the discretion of the event director if the water temperature is not greater than 78 degrees F.

    Articles 102.12 and 303.7.2 also mention the use of tape. There are many good products on the market to assist with training and recovery from injuries. But, again, many products that may be suitable for training are not approved for competition.

    USMS rule 102.12.1E (governing pool events) says that “Any kind of tape worn on the body is not permitted unless approved by the referee”. USMS rule 303.7.3C (governing long distance and open water event) also says that "Any kind of tape worn on the body is not permitted unless approved by the referee." The use of tape in competition is limited to situations involving verified medical conditions. The application of tape is intended to be for situations such as wound closure, taping of fingers or toes (no more than two), taping to secure medical devices, or other limited uses that would not provide any competitive advantage. The use of any kind of tape that purports to provide muscle compression; muscle, joint, or ligament stabilization; or other physical benefits, including therapeutic elastic tape or similar products, is never permitted in USMS competition.
  16. Sarasota Y Sharks Masters GOLD Workout 6/5/17

    by , June 4th, 2017 at 10:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    12 x 50 1:15 [1:15] choice

    Kick set
    4 x 150 4:00 [3:30] last 50 fast

    Main set
    3x
    1 x 100 2:15 [2:00] IM/stroke
    1 x 100 2:15 [2:00] free
    [Desc each swim by round]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  17. Workout 06/03/17: morning

    by , June 3rd, 2017 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    4 x 75 on 1:30 breathe 3/5/3
    4 x 100 on 2:10 descend 1->4 [backstroke]
    4 x 150 on 2:45 first recovery, switch fast 50 last to first on 2->4
    4 x 50 vertical kick into 50 swim

    100 loosen and out
    [Masters/Rec/2200 yds/55 min]
    -------------------------------------
    Categories
    Swim Workouts
  18. Budapest Week 5 - Friday

    by , June 2nd, 2017 at 08:03 PM (After a long rest)
    I had a good night's sleep but woke early. Today's swim was good but I was really tired at the end of practice. My pace is coming back slowly but I still tire easier than I would like.

    Pool setup scy

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

    main sets
    6x125 on 1:40 as 100 free, 25 Back
    100 easy
    6x(2x50 kick on :45, 2x50 free on :35, 2x25 kick on :22.5, 2x25 free on 17.5, 20 seconds additional rest between rounds)
    200 easy
    4x100 back afap on 3mins

    warm down
    200 easy

    on the 125s I was trying to push the 100 and the. Use the Back as active recovery. I was hand touching at 100 and was going 1:02-1:03 and an easy 25 Back. On the kick,swim set I was pushing the 50s and the 25s as active recovery. This was a pretty tough set. I was pretty whooped after the 50s and 25s. The 100s back I was swimming these from a push rather than a back start and was pacing one of the woman in my training group who was swimming them free. I held 1:02-1:03 on all of them. I was tired.
    Categories
    Swim Workouts
  19. Budapest Week 5 - Thursday

    by , June 1st, 2017 at 09:56 PM (After a long rest)
    I got back from Phoenix last last night and it was an effort to get up and go to the gym this morning. I forced myself up but only made the gym part of my workout. I need to step up my pool work but work travel makes this hard. It's ok!!

    weights/Dryland

    10 minutes on stationary bike
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    5x(:30 pull downs on ski machine, :30 easy)
    2x(5x(:45 abs, :15 easy) 1 min between rounds
    10 minutes on Stationary bike
    10 minutes stretching

    this was the same as last weeks weights but it felt much harder for some reason.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 6/2/17

    by , June 1st, 2017 at 11:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    6 x 50 1:15 stroke choice
    6 x 50 1:30 kick
    4 x 100 1:45

    Main set
    8 x 50 1:15 Alt 1stroke/1free
    [perfect stroke on all]

    Sprint set
    2x
    1 x 100 2:00 race pace
    1 x 50 2:30 easy
    1 x 50 1:15 race pace
    1 x 100 3:30 easy
    [RD1 stroke, RD2 free]

    Free/pull set
    2 x 200 3:20 neg split
    4 x 100 1:40 desc
    12 x 50 1:00 pace

    Warm down
    4 x 50 1:00

    Total: 4000
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