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  1. Sarasota Y Sharks Masters GOLD Workout 11/7/17

    by , November 6th, 2017 at 03:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc

    Kick set
    1 x 100 2:30 [2:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    Main set
    3x
    4 x 50 1:10 [1:05]
    3 x 100 2:10 [2:00] desc 1-3
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/pull set
    4 x 50 1:00 [1:00] stretch it out
    3 x 100 1:40 [1:30] desc 1-4
    3 x 200 3:10 [3:00] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
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  2. 11/6/17 Workout

    by , November 6th, 2017 at 09:58 AM (Swimming Through Jello)
    11/6/17 Pool Workout

    Stretched it out a little today but still not a bad workout.

    200 fr/100 bk/200 k/200 pull/100 IM dr

    32x25 8 ea stroke :35 EZ speed - little break between strokes
    (fly :14, back :14-:15, br :16, fr :12)

    5x100 fin kick 1:30
    6x75 pull w/paddles 1:10

    150 warmdown

    2700
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  3. Ozark LMSC SCM Champs

    by , November 6th, 2017 at 09:54 AM (Swimming Through Jello)
    11/4/2017 - Meet day!

    Warmup -
    200 sw/200 k
    8x50 k/dr-dr/b :60
    3x100 free 1:30
    100 EZ
    4x25 shooter off blocks
    100 EZ

    Events (with SwimSwam time conversions, helpful for me because I haven't swam SCM in decades)-

    50 Breast 31.23 (28.13)
    //Jammed the turn! Mistiming walls is a constant theme here, not used to SCM! Stroke rate was great and felt like I got stronger as the race went on.

    50 Fly 26.57 (23.93)
    //And glided into this turn. A little herky-jerky stroke but held it together well.

    50 Back 27.58 (24.84)
    //Spinning my wheels a bit, plus glided into the turn. Lots I could improve on this one.

    100 IM 1:03.48 (57.19)
    //Started running out of gas here - only a couple heats between 50 back and this. Consequently it was pretty sloppy.

    50 Free 25.31 (22.80)
    //Calf cramp! I think I will just reserve judgement on this event 'til next time :P

    Happy overall. Some times (50 breast and 50 fly) that I would be happy with in any context in college, and 50 back is as good or better than I'd do in season in college. Definitely ran out of gas by the end - my lactic acid buffering is apparently not as good as it used to be, who'd have guessed taking 6 years off and coming back to 2 hours in the pool a week instead of 20 would do that?

    About 200 warm up and 200 warm down between events, so probably a bit more than 3000 meters all told.
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