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  1. 11/16/18 Workout

    by , November 16th, 2018 at 09:24 AM (Swimming Through Jello)
    Friday, 11/16/2018 Pool Workout

    Snow day yesterday. Pool and work were both closed. I was still sore from the workout Wednesday so I just took it as a rest day. Back to the pool today - with a different training group since my usual doesn't have Friday practice.

    200 fr/100 bk/200 k/200 p

    1x200 fr 3:00
    2x175 fr 2:40
    3x150 fr/bk/fr 2:20

    4x125 o-fr 1:50, e-IM+fr 2:00
    5x100 k/fins 1:30

    6x75 o-fr 1:10, e-fr/bk/fr 1:20
    7x50 o-fr :45, e-st :50
    8x25 o-RIMO :20, e-EZ :40

    200 IM dr warmdown

    3900y

    Still struggling to make easy six-beat kick freestyle feel comfortable.
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  2. Thursday 11/15/18

    PM SCY Solo @ LRRC

    400 swim
    300 pull w/ paddles + SNKL
    4x50 @ :55 FR kick w/ BD
    4x25 @ :30 V.S. swim
    50 EZ

    3x100 @ 1:20 @ MILE PACE +1, PACE, -1 (1:03, 1:02+, 1:02- )

    150 EZ

    Total: 1500
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  3. Sarasota Y Sharks Masters GOLD Workout 11/16/18

    by , November 15th, 2018 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    2 x 150 2:30 [2:15]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    2 x 100 2:30 [2:15]
    1:00 [vertical kick]

    Main set
    3x
    1 x 50 1:15 [1:15]
    1 x 100 2:15 [2:00]
    1 x 100 2:15 [2:00]
    1 x 50 1:15 [1:15]
    [RD1/3 both 100s fast, RD2 both 50s fast]
    [All other swims easy w/good technique]
    [All swims choice]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] build
    1 x 100 1:40 [1:30] build
    1 x 200 3:20 [3:00] neg split
    1 x 400 6:40 [6:00] long & strong

    Warm down
    4 x 50 1:00

    Total: 4100
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