View RSS Feed

Recent Blogs Posts

  1. Sun-Tues, March 11-13

    by , March 13th, 2018 at 06:00 PM (The FAF AFAP Digest)

    Sunday: Swim/SCY/Solo @ BP


    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 25 burst + cruise, mostly from the blocks
    100 EZ

    4 x (25 AFAP + 75 EZ) from the blocks

    4 x (broken AFAP 50, :10-:15 rest, + 150 EZ)
    -- 2 swim, 2 shooters

    Total: 2250



    Monday:

    Drylands: 50-55 min

    single leg deadlifts, good mornings, tricep press, hip thrusters, resisted standing broad jumps, altitude drops, med ball slams, extreme angle step ups w/bar, push press, explosive leg extensions

    3 miles on treadmill



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters

    Main sets:

    2 rounds w/fins
    20 x 25 IM order @ :45 @ 100 pace
    200 EZ

    10 x 25 back kick @ :40 @ 100 pace
    100 EZ

    Total: 2450

    5 miles on the treadmill



    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I defaulted to 100 pace today because I was tired from the weekend's sprint workouts and weights yesterday. I'm still somewhat ambivalent about my "comeback" ... it's frustrating to feel physically limited and I know it's going to take awhile to be swimming/racing fit again. But I nonetheless purchased a new tech suit today to use this spring as there are only old ones in my closet. Though I like Arenas, I wasn't moved to pay $550 for the newest model. So I opted for the new A3 VICI suit. And, unlike, Arenas, it comes in black!

    Updated March 14th, 2018 at 10:22 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 3/14/18

    by , March 13th, 2018 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 vertical kick
    1 x 50 1:30 [1:15] fast

    Stroke set
    4 x 50 1:15 [1:05] fly
    4 x 50 1:15 [1:05] back
    4 x 50 1:15 [1:05] brst
    4 x 50 1:00 [1:00] free
    1 x 200 IM

    Free/pull set
    3 x 200 3:10 [3:00] long & strong
    3 x 150 2:20 [2:10] last 50 strong
    3 x 100 1:30 [1:20] neg split
    3 x 50 :50 [:50] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized