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  1. Fri-Mon, Oct 20-23

    by , October 23rd, 2017 at 04:34 PM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Sewy

    There was no Pitt practice bc of a meet, so I headed to Sewy. But it was hot, late (7:30 pm start) and there was a hard lactate production set assigned (ew!). So I felt like I phoned this one in ... Just did some 100 pace work here and there and tried hard on the 25s.

    8 x 50 @ :50
    8 x 25 kick @ :30, 15m+ UW
    50 EZ
    ?? something else assigned here ...
    3 rounds:
    1 x 100 fast
    1 x 50 EZ @ 2:00
    1 x 75 fast
    1 x 50 EZ @ 2:00
    1 x 50 fast
    1 x 50 EZ @ 2:00
    1 x 25 fast
    1 x 100 EZ


    Saturday:

    6 mile hike with Mr. Fort


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst SDK from blocks, cruise back
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- times all good except fly a tick slow again
    100 EZ

    4 x 25 @ 100 pace
    -- decided I was too tired to do any race pace work, so did a garbage yards vascularization set

    16 x 50 @ :20 rest
    odds = free, evens = back
    100 EZ

    Total: 3100



    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    10 x 25 back kick @ 100 pace @ :40
    100 EZ

    8 x 50 cruise, alt free & back
    150 EZ

    Total: 2950


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


    Got quite a bit of swimming in the last few days. But, man, does sprinting make me tired. My body is definitely not used to it yet. Still, I seem to be making some progress.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 10/24/17

    by , October 23rd, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 50 1:05 stroke
    3 x 100 1:30
    4 x 50 :50 desc

    Kick set
    1 x 400

    Main set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 perfect stroke
    1 x 100 2:00 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: fly arms, flutter kick]
    [Back drill: 2-arm swim]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]
    [Free drill: fist drill]

    Sprint set
    3x
    1 x 50 1:00 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:00 fast
    [All rounds are choice]

    Free/pull set
    20 x 50 :50 pace
    1 x 500 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized