View RSS Feed

Recent Blogs Posts

  1. Wednesday 1/23/19

    AM SCY Solo @ LRRC "Oh shoot, a new 'chute!" or "Power Day"
    PM SCY w/ Trip (sort of*) "I.M."

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 w/ BD
    odd: 50 BUF kick/25 pull
    even: 50 pull/25 FAST kick

    6x50
    1 @ :40
    1 @ :35
    1 @ :30

    100 EZ

    4x25 @ :45 FR FAST w/ chute (III**)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST w/ chute (IIII)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST w/ chute (III)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST
    200 FLOAT

    Total: 2200

    ** My new parachute is the FINIS "Drag+Fly." It has Roman numeral-esque markings on the side to denote resistance levels. It goes from full open (almost no resistance) to full closed (maximum resistance), with 5 levels in between(see attached photo).

    Click image for larger version. 

Name:	099.jpg 
Views:	4 
Size:	406.9 KB 
ID:	11811
    Attachment 11810

    PM Swim:

    6x100 @ :10 rest
    odd: FR
    even: I.M. #1 kick, #2 drill, #3 swim

    2x
    2x100 @ 1:40 FL SMOOTH w/ fins
    3x50 @ :50 BK FAST
    3x50 @ :50 BR FAST
    2x100 @ 1:40 FR N.S. w/ fins
    1:40 REST

    8x25 @ :30 PERFECT STROKE!
    odd: FR w/ 4/6/2 turns
    even: BK w/ 5 FL kicks off wall

    Total: 2200

    * Trip did 30x50 @ :50 500 PACE (I think?). I was in more of an I.M. mood, so my set was timed to coincide with his 50s so that we could race on some of them.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 1/24/19

    by , January 23rd, 2019 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    2 x 100 1:45
    4 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    2 x 50 1:15 build
    4 x 25 :45 fast

    Main set
    2x
    1 x 100 2:00 perfect stroke
    1 x 100 2:00 fast
    1 x 75 1:30 perfect stroke
    1 x 75 1:30 fast
    1 x 50 1:00 perfect stroke
    1 x 50 1:00 fast
    [RD1 stroke/IM, RD2 choice]

    Freestyle set
    4 x 75 1:15 desc 1-4
    2 x 150 2:15 neg split
    1 x 300 4:30 long & strong
    2 x 150 2:05 neg split
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  3. 1/22-1/23 Workouts

    by , January 23rd, 2019 at 09:42 AM (Swimming Through Jello)
    Tuesday, 1/22/2019 Garage Lifting

    Going light-ish for meet week and no CF workout.

    Power Clean - 45/5, 135/3, 165/3, 185/3x5

    Shoulder Press - 45/5, 75/5, 105/5x3


    Wednesday, 1/23/2019 Pool Workout
    Warm pool today. Excuses, excuses. Not brimming with confidence for this weekend but I'm sure it will be alright.

    800 SKiDS

    6x25 :40 no breath
    5x50 :50 back
    4x75 1:30 p br5/7/9
    3x100 1:30
    2x150 2:10 overkick last 50
    1x200 2:50 k/fins
    2x150 2:10 overkick last 50
    3x100 1:45 back
    4x75 1:30 k
    5x50 1:00 VS (open/close/easy/build/fast)
    6x25 :30 FAST

    100 easy
    6x25 o-fast off blocks, e-ez
    150 warmdown

    4000y
    Categories
    Uncategorized