View RSS Feed

Recent Blogs Posts

  1. "No flip turns!"

    by , September 18th, 2017 at 07:18 PM (The FAF AFAP Digest)
    I went for a 7 mile hike yesterday with Mr. Fort. Today, I swam at LA Fitness in Bridgeville. Midway through my workout, the lifeguard screamed at me (no joke, I was berated) for doing flip turns. Flip turns while I was swimming in a swimming pool ... Apparently, I was getting the pool deck wet. We can't have that in a pool, can we? I told her that I didn't feel obligated to stop doing flip turns, so she glared at me the rest of my workout and ranted to herself. Then I had a word with management on my way out. Crochety old lady! There is no pace clock there, so I just estimated intervals.


    Swim/SCM/Solo @ LA Finess:

    Warm up:

    500 various

    20 x 25 power kick @ :45
    50 EZ

    Main sets:

    20 x 50
    odds = 100ish pace (mix of free, back, breast and kick)
    evens = EZ
    100 EZ

    2x
    10 x 25 dolphin kick on back @ 100 pace, arms at side @ :45ish
    100 EZ
    10 x 25 flutter kick @ 100 pace, arms at side @ :45ish
    100 EZ

    100 EZ

    Total: 2950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Really happy there was no pace clock there ... I'm sure my 100ish efforts don't correlate to my usual 100 pace times. Although I was swimming in SCM, so don't really know those times anyway. My fin free felt much better today, more efficient. Not unexpectedly, my legs were tired from treadmill work/walking. That stuff just does not mix well with swimming. But my shoulders/chest felt fine. My arm doesn't swell up anymore in the pool than it does on the treadmill with a raised heart rate, and even then it's only minimal.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 9/19/17

    by , September 18th, 2017 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:20
    4 x 75 1:30 25st/25fr/25st
    4 x 75 1:10
    4 x 75 1:30 IM

    Kick set
    4 x 125 2:45 last 25 fast

    Stroke set
    4x
    6 x 25 :40 2-drill, 4-swim
    1 x 100 2:15 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: 2 strokes left arm, 2 right, 2 both]
    [Back drill: double-arm swim]
    [Brst drill: 2 kicks, 1 pull...breathe on pull only]
    [Free drill: swim right arm only, breathe left / swim left arm only, breathe right]

    Free/pull set
    6 x 75 1:10 last 25 strong
    1 x 75 1:10 easy
    5 x 75 1:05 neg split
    1 x 75 1:10 easy
    4 x 75 1:00 desc 1-4
    1 x 75 1:10 easy
    3 x 75 :55 make them
    1 x 75 1:10 easy

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  3. 9/18/17 Workout

    by , September 18th, 2017 at 09:47 AM (Swimming Through Jello)
    9/17 Rest

    9/18 Pool Workout

    200 free/100 back/200 kick/200 pull warmup

    100 IM K @ 2:00
    100 IM Dr @ 2:00
    100 IM DPS @ 1:40
    100 IM @ 1:40
    (1:16 on 3, 1:12 on 4, just getting heart rate up)

    100 Fr 1:30/200 Fr 3:00/300 Fr 4:30/200 Fr 3:00/100 Fr 1:30
    //That escalated quickly. 300 is long-distance for me at the moment. Held about 1:13 for the 200/300/200.

    6x100 K @ 2:00
    //Built up through the set, down to 1:24 on the last 100

    6x50 Pull @ :50 2 Fr/1Bk

    100 warmdown

    3000 yards

    //Wooo! Hit 3K!

    Updated September 18th, 2017 at 10:49 AM by JPEnge

    Categories
    Uncategorized
  4. 9/16/17 Workout

    by , September 18th, 2017 at 09:43 AM (Swimming Through Jello)
    Short garage weights workout

    Barbell warmup, stretch

    BtN Push Press - 45/3, 95/3, 145/3, 165/3, 185/3, 195/3,3,3

    PSn + Sn - 95/1+1, 145/1+1, 165/1+1x2, 175/1+1x2, 185/1+1x2

    //Sluggish and kinda sloppy. Meh.
    Categories
    Uncategorized