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  1. Thursday 1/30/14

    Thursday 1/30

    PM only SCY

    3x
    600 swim
    8x25 @ :15 rest scull w/ snorkel
    4x75 @ 1:30 k/dr/under H2O kick (on back) w/ fins

    6x
    mid-pool 25s working on I.M. exchanges

    6x
    15M drag race w/ fins

    25 FAST (10.7 --> with a REALLY bad dive)
    25 EZ

    800 EZ (kicked w/ board + fins 100 FR/100 FL)

    Total: 4500 (ish)

    Today was recovery day, hence the LONG warm-up and warm-down but very little else.
    Categories
    Swim Workouts
  2. 1|29|14 weights and 1|30|14 SCM

    by , January 30th, 2014 at 03:04 PM (Blog)
    Weights on 1|29
    about 75 minutes, worked every muscle group


    SCM 1|30
    about 15 minutes dryland warmup and stretching, and 32 minutes in pool

    20*25 on 0:30 free - F, S

    • 1 - 10 warmup
    • 11 - 20 hold 16 - 15's

    14*25 on 0:45 free - F, S

    • 15 - 14's

    10*25 on 1:00 free - F, S

    • 14 - 13's and a 12 on the last

    25M warmdown

    Impressed the snorkel did not catch to the side once.

    Was close to failing (aerobically) near the 20th of the 0:30, and the 14th on of the 0:45. Acidosis was felt but maintained and under control.

    Other than joint load, the 10 on 1:00 produced more acid and of course did not tax the aerobic part. With 1 to 3.5 (work : rest) that makes sense when 47 seconds was the rest interval.

    I wouldn't have been able to get this type of training without the fins and snorkel

    Updated January 30th, 2014 at 03:58 PM by __steve__

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  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/31/2013

    by , January 30th, 2014 at 01:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    1 X 200 3:30 3:20
    4 X 75 1:20 1:15
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy --

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 X 50 breast 1:10
    4 X 50 free--85/90%-- 1:00
    4 X 50 swim down 1:00

    4100M
    Categories
    Swim Workouts
  4. Week 70 - Thursday

    by , January 30th, 2014 at 11:53 AM (After a long rest)
    Today was a recovery day. I felt good and swam this aerobicaly.

    4x(4x100 on 1.10, 200 kick on 3.30, 500 swim negative split on 6mins)

    Total 4400scy

    i used round 1 as a warm up and went very easy.
    Categories
    Swim Workouts
  5. Workout with team

    I swam the morning workout at John Jay with Team New York. I had four nice lane mates for the following:

    600 scy warmup

    200 FR @ 2:50
    4 X 50 FL/BK @ :55
    200 FR @ 2:50
    4 x 50 BK/BR @ :55
    200 FR @ 2:50
    4 x 50 BR/FR @ :55
    200 FR @ 2:50
    8 x 50 FR fast @ 1:00 [I did odds fastish, evens moderate]

    300 kick, alternating right side / left side / back by 25s

    4 x 125 pull @ 2:00

    4 x 125 (3 IM with rotating extra 25, 1 all stroke choice) @ 2:20

    250 warmdown + synchro swim with Hannah

    That was it! It was the good way to start a busy day.

    I leave for another extended stay in Florida / Alabama tomorrow. Iím very lucky I didnít try to go a couple of days earlieróit sounds like things have been an icy mess both at the beach and in my hometown in southeast Alabama, with roads closed countywide in both places. It looks like temps are forecast to get back to seasonal highs (60s +/- 10) by the time Iím down there. Iím hoping to get in a good amount of outdoor swimming over the next month.

    Correction to yesterdayís fun fact: Mr. Addict pointed out that Iím in fact older than the Super Bowl. It was born in 1967, a little over a year later than me, but it started out as Super Bowl I, while my age at birth was 0, hence the confusion. Oh well!
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