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  1. PROGRESS!!

    by , February 14th, 2017 at 04:55 PM (Elise's Fitness Fun)
    I don't feel like I have gotten in a whole bunch, but even with what little I have done, I feel like I have made progress. One thing is for sure - I feel better in the water than I did a couple of weeks ago.

    Friday, February 10
    Warm-up: 300 - 100 kick, 100 pull, 100 swim
    5 x 100 Free on 2:00 Descend - Get 5 seconds faster with each 100
    5 x 100 Dolphin Kick on Back on 2:00 - Get 5 seconds faster with each 100
    200 fly drill
    100 easy

    I was really surprised as did as well as I did on the sets. I used to do these type sets when I was preparing for middle-distance races. On the kick set, I was just a few seconds off where I was 6 years ago.

    Tuesday, February 14
    4 x 500 kick with fins on 7:30
    Odds: Alternate 100 free kick with board and 100 back kick (no board)
    Evens: Alternate 100 dolphin kick on back and 100 back kick
    100 easy

    I am loving working my legs. My approach here is to strengthen my core before I start using my arms more. Unfortunately, during the 6 year break I have taken, I have gained 15 pounds. I want to make my core strong before I place a demand on my shoulders to pull more weight than they are used to. In the process of strengthening my core, I am also hoping I can drop a few pounds. My goal is to add 500 more calories of activity per day while cutting back 250 calories on food. I don't do diets well, so adding more activity and cutting out 250 calories a day seems like a manageable goal.
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  2. Water, Feb. 11-14

    by , February 14th, 2017 at 02:39 PM (The FAF AFAP Digest)
    Saturday:

    3 miles on treadmill

    Swim/SCY/Solo @ BP:
    600 various kick
    20 x 25 power kick w/arms at side
    100 EZ
    10 x (25 fast kick + 25 EZ kick)
    400 various

    Total: 2000



    Sunday:

    I went to watch the masters meet at Lebo HS. It was fun to see some swim friends. They even have fins on the blocks there now. And the water temperature is warmer. So I might have to venture there again.

    11 miles on treadmill in 2 segments



    Monday:

    30 minutes of core/yoga/rehab ex

    7 miles on treadmill



    Tuesday:

    40 minutes of drylands

    Swim/SCY @ LA Fitness
    500 various
    6 x (25 fast + 75 EZ)
    300 EZ
    Total: 1400

    4 miles on treadmill



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


    Well, I've dipped my toe back in the water. Refreshing! But it is SO boring to do nothing but kick with your arms at your side. I did invest in the Arena power breather snorkel, since I'm not supposed to be turning my neck much. I like it better than the previous ones I've owned. I'll probably try to get in the water a few times a week. I can't see boring the crap out of myself on a daily basis! Oddly, it was more tiring swimming just 2000 yards than doing 10 miles on the treadmill ...

    Updated February 14th, 2017 at 02:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 2/15/17

    by , February 14th, 2017 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up

    2x
    1 x 200 3:30 [3:15]
    2 x 50 1:10 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    10 x 50 1:15 [1:10] [1 easy/ 1 hard]

    Freestyle sprint set
    2x
    1 x 100 1:45 [1:40] moderate
    1 x 50 1:00 [1:00] 85%
    1 x 50 1:15 [1:10] moderate
    1 x 100 2:00 [1:50] 85%

    IM/stroke set
    2x
    1 x 100 2:00 [1:45] free moderate
    1 x 50 1:15 [1:15] stroke 85%
    1 x 50 1:15 [1:15] free moderate
    1 x 100 2:15 [2:00] IM 85%

    Free/pull set
    1 x 400 6:40 [6:00] long and strong
    4 x 100 1:40 [1:30] negative split
    4 x 100 1:30 [1:20] descend

    Warm down
    4 x 50 1:00

    Total: 4300
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