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  1. Friday 2/8/19

    PM SCY @ UALR "Valentine Invitational" Day #1

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x (I.M.O.)
    4x25 @ :10 rest
    1 - drill
    1 - swim
    1 - drill
    1 - build

    2x25 @ :30 SMOOTH FL
    50 @ :50 PACE BK
    50 @ :50 PACE BR
    100 @ 1:20 STRONG FR

    350 EZ

    400 assorted warm-up pre-race

    400 I.M. - 4:31.04
    27.73/31.60 (59.33)
    36.30/36.80 (1:13.10)
    37.64/38.47 (1:16.11)
    31.90/30.60 (1:02.50)
    I suppose I can't be upset with the time. Coming off being sick, heavy training, and heavy lifting, this was a tough race to try to contest. I didn't have any sort of goal time in mind, although I would have liked to have had my BK split under 1:10 and my FR split under 1:00, but my legs were just so heavy.


    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    Total: 3400

    SHOUT OUT: Trip swam a very respectable 5:37 500 FR as well.

    Updated February 9th, 2019 at 12:14 PM by Calvin S

    Categories
    USA-S Swim Meets / Events
  2. Sarasota Y Sharks Masters GOLD Workout 2/11/19

    by , February 8th, 2019 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    4 x 50 1:20 [1:15]
    1:00 [vertical kick]

    Freestyle set
    2x
    1 x 300 5:00 [4:30] long & strong
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:40 [1:30] desc 1-3

    Sprint set
    4x
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] fast
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized