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  1. Thursday 8/23/18

    PM LCM 1/2 Solo 1/2 w/ Trip @ LRRC "Felt like I was swimming through pudding."

    2x
    400 swim every 4th 25 scull w/ SNKL
    12x25 @ :30 w/ fins
    odd: FL UW kick N.S.
    even: FL swim SMOOTH
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:40 FR kick w/ fins + BD

    8x200 @ 3:00
    odd: FR SMOOTH
    even: I.M. D1-4 (2:54, 2:49, 2:45+, 2:41)

    8x100 @ 1:40 FR swim w/ opp fin + opp paddle + SNKL

    Total: 5000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 8/24/18

    by , August 23rd, 2018 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4 x 75 1:45
    8 x 25 :45 fast

    Main set
    4x
    3 x 75 1:30 [#1 stroke, #2 IM or 25st/25fr/25st, #3 free]
    [Desc by rounds 1-4]

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4
    1 x 300 4:30 long & strong
    [Goal: be consistent on effort and pace for both 300s each round]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. 8/22-8/23 Workouts

    by , August 23rd, 2018 at 10:22 AM (Swimming Through Jello)
    Wednesday, 8/22/2018 Running Workout

    Went to Crestwood Park to do something different, some interval work today. Haven't just run "fast" in awhile. Looked at Google Maps afterward, the long loops measured out at 1080m and the short loops at 615m.

    1 long loop jog, stretching, plyos

    3x 1 long loop, 3 min rest - 4:08, 4:00, 3:58 (~6:00 mile pace)
    2x 1 short loop, 2 min rest - 2:10, 2:08 (~5:40 mile pace)

    warmdown with some softball catch


    Thursday, 8/23/2018 Pool Workout

    Calves sore from running, actually body in general fairly sore from past couple days.

    200 fr - 3x50k 1:10 - 300 IM K-D-S - 3x50k 1:10 - 200 build - 3x50 D1-3 1:00

    3x{5x100 3 add-on fast 25s, 1 EZ, 1 FAST 1:40
    5x50 ascend 1-5 1:00}
    1-fr, 2-p/pads, 3-k/fins

    2x{4x25 push underwaters IMO :40, 50 EZ 1:00}

    200 warmdown

    3900y
    Categories
    Uncategorized
  4. Wednesday 8/22/18

    PM LCM Solo @ LRRC

    400 swim w/ 4/6/2 turns
    300 pull w/ paddles + SNKL
    200 FL kick w/ fins + BD
    100 progressive scull w/ buoy + SNKL

    6x200 @ 3:00 kick w/ fins 10 UW FL kicks off every wall

    8x100 @ 2:00 pull w/ paddles
    4 - 50 BR/50 FR
    4 - 50 BK/50 FR

    2x100 @ :20 rest EZ kick w/ fins + BD
    50 EZ
    50 SMOOTH NO BREATH

    Total: 3300
    Categories
    Swim Workouts