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  1. Swim workout

    1000 w/u

    200 streamline kick
    200 streamline back kick
    200 breast kick
    200 dolphin

    2x200 pull
    2x200 pull

    200 streamline kick
    200 streamline back kick
    200 breast kick
    200 dolphin

    2x200 pull

    200 Butterfly as 50 kick 50 fly
    200 backstroke as 50 streamline kick 50 backstroke
    200 breaststroke as 50 kick 50 breaststroke
    200 Freestyle as 50 streamline kick 50 Freestyle

    200 cool
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  2. Sarasota Y Sharks Masters GOLD Workout 11/17/17

    by , November 16th, 2017 at 05:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Kick set
    1 x 200 4:30
    4 x 50 1:15 desc
    8 x 25 :45 fast

    Stroke set
    4x
    2 x 25 :40 drill
    2 x 50 1:05 perfect stroke
    2 x 75 1:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: 3 stroke right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: fist drill]

    Free/Pull set
    6x
    1 x 125 1:50 long & strong
    1 x 75 1:10 strong
    [Be consistent on all 75s]

    Warm down
    4 x 50 1:00

    Total: 4200
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    Uncategorized
  3. Mon-Wed, Nov. 13-15

    by , November 16th, 2017 at 12:27 PM (The FAF AFAP Digest)

    Monday: Swim/SCY/Solo @ Sewy


    Warm up:

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

    Main sets:

    4 x (broken 75s @ 100 pace @ :10 rest each 25 + 75 EZ)
    100 EZ

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

    16 x 50 various @ :20 rest
    100 EZ

    Total: 3150


    After a lot of traveling and four days in Quebec and out of the pool, I felt like absolute crap on Monday. Like I was swimming thru mud. The warm pool temps didn't help either.



    Tuesday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    5 x 50 burst + cruise
    50 EZ

    9 x (25 AFAP + 75 EZ) @ 2:30-3:00
    100 EZ

    16 x 50 odds = cruise free, events = cruise back
    50 EZ

    Total: 3000



    Wednesday: Swim/SCY @ Pitt

    Some core and RC work in the afternoon with a few miles on the treadmill. Then went to Pitt and did:

    Warm up:

    450 various
    8 x 50 IM order drill @ 1:05
    8 x 25 shooters @ :40

    Main sets:

    3 rounds:

    6 x 50 @ 1:00, odds = 35 m fast @ 1:00
    -- I did #1 and #4 fast @ 100 pace and cruised the rest
    1:00 rest
    1 x 200 IM or stroke fast @ 3:30
    -- NO! The first round I did a 100 IM fast and cruised a 100. The next two rounds I did 50 AFAP + 150 EZ
    1 x 50 EZ @ 1:30
    4 x 25, odds = AFAP @ :30, evens = EZ
    1:00 rest
    1 x 100 fast stroke or IM (skipped all of these and did a 100 EZ instead. just could not do this after the prior fast stuff.)
    1 x 100 EZ @ 3:00

    50 EZ

    Total: 3650


    Ah, the cool water at Pitt was such a relief after 2 days of hot water. Despite skipping the 100s at the end of the rounds, I felt like I got in plenty of sprint work. Did a :22 backstroke kick with fins on the last round. I'm feeling a bit beat up after 3 days in a row of race pace work. Will just go on the treadmill today and maybe do some stretching.

    Updated November 16th, 2017 at 12:33 PM by The Fortress

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    Swim Workouts