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  1. Wed., May 9

    by , May 9th, 2018 at 09:17 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt

    Warm up:

    350 various (skipped 150)
    4 x 100 kick choice @ 2:15
    -- skipped #4
    8 x 50 w//fins @ 1:00, 25 fly drill + 25 back @ 1:00

    Main sets:

    12 x 50 @ 1:10
    odds = fast fly @ 100 pace
    -- I spent more time UW as this set went on ... did one of the fast ones breaststroke instead
    evens = EZ back
    50 EZ

    12 x 50 @ 1:10
    odds = fast back @ 100 pace
    evens = EZ back kick
    100 EZ

    3 x 100 IM descend @ 2:15
    -- My arms wouldn't even move on freestyle, so I did the last 25 back kick
    50 EZ

    6 x 50 @ 1:15, 35m fast then cruise
    odds = fly, evens = back
    50 EZ

    Total: 3100 m


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

    I was on the treadmill Mon & Tues and went to Pitt tonight. A LCM workout seems way harder than many miles of "climbing" on the treadmill. But I felt like I had a good workout. Oddly, in a reversal of my initial phase, my short axis strokes feel good and my long axis strokes feel meh.

    Good luck to all those swimming at Indy!
    Categories
    Swim Workouts
  2. Wednesday 5/9/18

    PM LCM Solo @ LRRC

    600 swim (100 FR/50 BK)
    6x150 @ 2:30 25 UW/25 kick S-line/50 dr/50 sw w/ fins + SNKL

    5x200 @ 2:50 pull w/ paddles + SNKL D1-5 (2:37, 2:33, 2:27, 2:25, 2:23)

    100 EZ

    Total: 2600

    CORE7 post swim.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 5/10/18

    by , May 9th, 2018 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Primarily a freestyle workout today...

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Freestyle sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    2 x 50 2:00 [2:00] race pace

    Freestyle swim/pull set
    6 x 50 :55 [:50] pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1:00 [vertical kick]
    1 x 400 10:00 [9:00] build each 100 to fast
    1:00 [vertical kick]

    Warm down
    4 x 50 1:00

    Total: 4000
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  4. 5/9/18 Workout

    by , May 9th, 2018 at 08:24 AM (Swimming Through Jello)
    Wednesday, 5/9/2018 Pool Workout

    Still somewhat sore. Legs working fairly well despite that. Unsure if taper timing will hit right.

    200 fr/100 bk/200 k
    8x50 k/dr dr/b IMO :55
    3x100 fr 1:20 aerobic (1:01)
    100 EZ

    3x50 IM transitions easy speed 1:00
    100 EZ
    3x50 IM transitions FAST 1:10
    100 EZ
    4x25 IM transition turns
    4x25 fast off blocks (25 easy between)
    200 warmdown

    2200

    Meet warmup tomorrow, drive to Indy, loosen up swim in afternoon. Hopefully quad soreness is gone by then.
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