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  1. Monday 6/11/18

    AM LCM w/ BASH @ Blue Ash YMCA Main Pool “I.M. Mornings”
    PM SCY w/ BASH @ Ferris Pool “Doin’ work”

    AM Swim:

    600 Swim
    3x200 kick @ 5:00
    #1 - S-line in back
    #2 - Board
    #3 - Snorkel (50 FR S-line/50 FL H.A.S.)

    ALL PULL w/ SNKL @ :10 rest
    50 w/ paddles
    100 w/ paddles
    150 w/ paddles
    200 w/ paddles
    250 w/ SP
    300 w/ SP
    350 w/ SP
    400 no paddles

    4x
    300 (200 IM drill/sw / 100 FR)
    6x50 @ 1:10/1:15 (BR) FAST IMO by RD

    5x50 @ 1:00 EZ
    3x
    5 fast FL VKs in streamline
    5 fast FL kicks off wall
    200 EZ

    200 IM broken :20 @ 50 (2:40)
    10 T-sprints (2 UW/3 Fast FR x2)
    150 EZ

    Total: 6200

    PM Swim:

    600 (100 FR swim/100 FR kick w/ BD)

    2x
    8x100 @ :10 rest 2 FR/2 I.M.
    odd: w/ anti-paddles
    even: swim
    2x
    6x50 @ :50 FR kick w/ BD
    100 @ 2:00 EZ

    2x500 @ :30 rest pull w/ SNKL
    done as follows:
    25 scull/25 pull
    25 scull/50pull
    25 scull/75 pull
    25 scull/100 pull
    25 scull/125 pull

    4x
    3x50 @ :20 rest (33 FAST/17 EZ)
    100 EZ

    4x100 @ 1:30 SMOOTH

    Total: 6200

    Updated June 29th, 2018 at 04:25 PM by Calvin S

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 6/11/18

    by , June 11th, 2018 at 11:21 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    8 x 50 1:05 [1:00] choice
    3 x 100 1:45 [1:30]

    Kick set
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]

    Stroke set
    3x
    1 x 50 1:20 [1:15] perfect stroke
    1 x 100 2:20 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst]
    1 x 50 easy

    Sprint set
    4 x 50 2:00 [2:00] sprint
    3 x 50 1:30 [1:30] sprint
    2 x 50 1:00 [1:00] sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    5 x 100 1:40 [1:30] long & strong
    5 x 100 1:35 [1:25] neg split & desc 1-5
    5 x 100 1:30 [1:20] make them

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. 6/11/18 Workout

    by , June 11th, 2018 at 08:53 AM (Swimming Through Jello)
    Monday, 6/11/2018 Pool Workout
    CMS, LCM

    Got in a little late so didn't get as much warmup as usual.

    200 fr/100 bk/100 k

    2x250 4:15
    8x50 k IMO 1:15

    5x100 o-fr 1:45 e-IM 2:00
    8x50 o-bk 1:10 e-fr 1:00 desc by pairs

    3x200 o-p/pads & snorkel 3:15 e-k/fins 3:30
    8x50 IM switch 1:10 push pace

    100 warmdown

    3300m

    Felt better than Sunday actually. Still not used to hauling my butt through that much water between the walls!
    Categories
    Uncategorized