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  1. Wednesday 1/22/14

    Wednesday 1/22

    PM only SCY

    2x
    5x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25

    4x under H2O returns
    100 EZ

    3x
    6x100 @ 1:15 D1-3, 4-6 to FAST w/ paddles
    4x75 @ 1:15 last 25 FAST w/ fins

    100 EZ

    2x
    4x25 @ :15 rest scull
    10x25 @ :25 FR kick w/ board
    4x25 @ :15 rest scull
    200 @ 3:30 FAST FR kick w/ board (2:55, 2:53)

    400 EZ

    Total: 6000

    Except for one fast 100 where I lost a paddle, I basically held 1:03-1:04, 59-1:00, and :54-55 on each set of 3 100s. I definitely feel like a truck ran over me after yesterday's practice
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/23/2013

    by , January 22nd, 2014 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40

    1 X 500 kick

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Pull two rounds.
    Round 1 intervals left, 2 right.

    4 X 200 IM 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  3. Workout 01/22/14: noon

    by , January 22nd, 2014 at 02:49 PM (Maple Syrup with a Side of Chlorine)
    Well, I've made good on my gridge with James thanks to my beloved Pat's getting bounced from the Superbowl hunt:

    200 Fr/200 Bk/200 IM drill/400 Shark Swim warmup

    200 Perfect Stroke FR with AP
    6 x 125 on 1:50 (fast first and last 25, cruise the middle)
    100 social kick (we'll, I talked myself up for what was next ...)

    1000 FLY, done as:
    10 x 50 on :50 (got 7-8 sec rest on all), right into
    20 x 25 on :30 (went :15 on the last one )

    200 float and out
    (Solo/Rec/3250 yds/75 min)
    ----------------------------

    With temps struggling to get on the postive side of zero today (it was -7 when I went to the pool at 11:30), the crowds were away. Probably due to dead batteries. The pool emptied out so I launched into the set, since part of the gridge was to do it with the next practice. I did DPS fly and was happy to see #10 on the 50's, knowing that the little extra rest on the 25's would be very welcome. It was

    Off to watch the boys and girls team's play bball this afternoon, then relaxing for the rest of the night. Now, where is that ibuprofen ...
    Categories
    Swim Workouts
  4. Burn baby Burn those thigh muscles

    by , January 22nd, 2014 at 08:48 AM (Mixing it up this year)
    Luckly Julie and I are skilled at just splitting the lane. If we had to circle I would have been running over her and others.

    Today I also did my leg set that really does burn my thighs. Burn baby burn.

    500 free
    500 free kick w/zoomers

    10x100@1:30 Free w/paddles & bouy went 1:25, 1:25, 1:25, 1:25, 1:24, 1:24, 1:23, 1:22, 1:22, 1:19
    10x50@1:00 free kick on back w/zoomers went 45, 45, 47, 47, 46, 46, 46, 46, 46, 46

    500 free w/snorkle as alt 100 swim/100 drill
    500 free kick w/zoomers by this time my arms and legs were both fried

    Total 3500 yards
    Categories
    Swim Workouts