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  1. Fri-Sun, April 27-29

    by , April 29th, 2018 at 05:46 PM (The FAF AFAP Digest)

    Friday night: Swim/SCY @ Sewickley


    Warm up:

    500 various
    8 x 50 free w/paddles @ :50

    Main sets:

    6 x 100 free @ 1:30, first and last 25 fast
    -- I cruised these and did the odds kick

    8 x 50 w/fins @ :55
    -- I did them 25 shooter + 25 EZ

    8 x 50, 25 fast + 25 EZ

    4 x 50 fast from the blocks
    NO! I don't even like diving off the blocks at Sewy ...
    Instead, I did 16 x 25 @ 100 pace @ :45

    100 EZ

    Total: 2800



    Saturday:

    11 miles on the treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    2 rounds with fins:

    4 x 25 IM order @ 100 pace @ :40
    4 x 25 flutter kick @ 100 pace @ :40
    4 x 50 back kick, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    4 x 100 free w/paddles, descend (R1 @ 1:50, R2 @ 2:00)
    4 x 25 flutter kick @ 100 pace @ :40
    1 x 200 EZ

    Total: 3150


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


    I was super tired after yesterday's effort on the treadmill ... Wasn't sure I could do a meaningful swim today. But the legs held up reasonably well. I went straight to the pool from brunch with no workout in mind. I think I need to consult my old HIT workouts and arm myself with some decent sets to do, since I'm not laser focused on sprinting right now.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 4/30/18

    by , April 29th, 2018 at 08:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke 2 of each
    4 x 50 1:00 [:50] desc 1-4

    Freestyle set
    2 x 400 6:30 [5:45] long & strong
    2 x 200 3:10 [3:00] neg split
    2 x 100 1:40 [1:30] desc 1-2
    2 x 50 :50 [:45] strong

    Kick set
    3x
    1 x 50 1:30 [1:15] 25easy/25fast
    1 x 50 1:30 [1:15] 25fast/25easy
    1:00 [vertical kick]

    Main set
    3x
    1 x 100 2:00 [1:45] easy
    1 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    1 x 100 2:00 [1:45] fast
    [Fast swims: RD1 best stroke, no free, RD2-3 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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