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  1. 1/11/18 - Speed & Power

    by , January 11th, 2018 at 11:33 AM (A comfort swimmer's guide to easy swimming)
    Warmup (900)
    300 choice
    4 x 50/:55 free w/paddles, descend to 200 pace (went 40-38-37-36)
    4 x 50/1:30 power kick 10 SDK off each wall (ave 55)
    2 x 25/15sr V sit scull
    5 x 20 free in & outs w/ drag race start & fast flip turn
    50 EZ

    Main Sets (1800)
    6 x 25/1:00 burst + cruise (2 each fly-back-free)
    50 EZ

    8 x 50/1:30 as
    1 = fast 10 SDK from blocks + cruise
    2 = fast 15 SDK from blocks + cruise
    3 = EZ
    4 = fast 12 SDK + fast fly to wall from blocks + 25 cruise
    5 = EZ
    6 = AFAP backstroke from blocks (went 36)
    7 = EZ
    8 = EZ

    Free
    4 x 25/1:00 swim w/parachute & paddles (18)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 15-16)
    100 EZ @ 3:00

    Back
    4 x 25/1:00 swim w/parachute & paddles (22)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 17-18)
    100 EZ @ 3:00

    Kick
    4 x 25/1:00 kick w/parachute & fins
    50 EZ @ 2:00
    4 x 25/1:00 fast kick w/fins
    100 EZ @ 3:00

    Warm down
    250 EZ

    Total: 2800
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  2. 1/11/18 Workout

    by , January 11th, 2018 at 09:00 AM (Swimming Through Jello)
    Thursday, 1/11/2018 Pool Workout

    Time trial day!

    200 fr/200 k/200 p
    8x50 k/dr, dr/b :60 IMO
    8x25 open/close :30 IMO
    100 EZ

    4x(50 FAST off blocks IMO, 100 EZ) 5:00

    //24.2 fly, 25.0 back, 28.6 breast, 22.8 free. Ran out of gas by the end again but the overarching word of the day was "sloppy." Got caught underwater multiple times, glided into walls, mistimed turns, rushing catches and not grabbing water. Might have went past 15m on backstroke. Second 25 of breast was just flat. My sprint free is a mess - my stroke rate is way too slow but somehow I'm also spinning my wheels. Despite all of that, I'm fairly happy with the times, they are not far off of what my last meet times converted too, and at 6am with fairly dead legs. I just know I have a lot of cleaning up to do.

    200 warmdown
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  3. Sarasota Y Sharks Masters GOLD Workout 1/12/18

    by , January 11th, 2018 at 08:01 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :40 stroke
    6 x 50 1:00 choice

    Kick set
    2 x 100 2:15
    10 x 25 :45 fast

    Stroke set
    4x
    1 x 100 2:00
    1 x 75 1:30
    1 x 50 1:00
    1 x 25 :45
    [RD1 fly, back, brst, free, RD2 back, brst, free, fly]
    [RD3 brst, free, fly, back, RD4 free, fly, back, brst]

    Freestyle/pull set
    4 x 25 :30 mod
    5 x 75 1:10 last 25 strong
    6 x 125 1:50 neg split
    5 x 75 1:10 last 25 strong
    4 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4250
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