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  1. Tuesday, Jan 22 - A Combo Sprint and Kick Workout

    I don't think I have ever done so much kicking in one workout - I probably need to but don't. I have an internal debate about whether my kick is hopeless or rather working on it will help. So, I don't know about the kicking, but I do know that I need to work on sprinting more. Did that some today; but, I know I have a hard time kicking in a sprint mode - it's more like a controlled hard swim.

    Shared a lane with Dave B for while and swam with Peter, Dave M., Roger, Danny, and Meredith. Afterwards, Roger told me we had 8 people going to the Auburn meet, including 2 ladies. That will be exciting because we will be able to do all the relays and Roger will be swimming with both his son and his daughter. Now if Dave B. can get his son and daughter to go....

    250 Free
    4x100 Alt IM and Kick on 2:00
    4x50 on 1:00 Hard and descend
    50 Back
    2 times thru
    250 Kick
    50 Free Hard
    4x25 Fly/Back

    50 Back Sprint
    3 times thru
    250 Kick
    4x25 (Breast -1st time, Free 2nd, IM - 3rd)
    50 (Back - 1st, Back - 2nd, Free - 3rd)

    250 Kick
    5x100 Free w/paddles on 1:25
    5x100 Back w/paddles on 1:30
    100 Free
    200 Back w/paddles
    4x50 IM
    100 Free

    4800 yards
    110 minutes
    Categories
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  2. Tuesday 1/22/13

    Tuesday 1/22

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.:
    Max out on thrusters (145 lbs)

    W.O.D.
    8:00 AMRAP:

    10 kettle bell swings @ 44 lbs
    15 wall balls @ 20 lbs
    20 double unders

    Results: 4 rounds + 10 kettle bell swings

    PM swim:

    500 swim
    400 pull w/ buoy + strapless paddles + snorkel
    300 I.M. k/dr/bld

    12x50 @ :50
    2 - stroke count
    2 - build (while maintaining above stroke count)

    3x
    100 @ 1:40 drill
    2x100 @ 1:30 4/6/2 turns
    3x300
    RD1 @ 3:25 (3:22, 3:17, 3:17)
    RD2 @ 3:20 (3:13, 3:13, 3:14)
    RD3 @ 3:15 (3:10, 3:14, 3:13)

    3x100 @ 1:30 4/6/2 turns

    2x
    8x50 @ 1:00 kick w/ 1 fin FAST
    2x400 @ 4:30 opposite fin/opposite paddle N.S.

    100 EZ

    Total: 8200
    Categories
    Swim Workouts
  3. Tuesday, January 22, 2013

    by , January 22nd, 2013 at 10:31 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 73%

    Warm up
    400 Swim as RIMO
    2 rounds of;
    2x50 FR Kick on 1:00, 44-44/44-43
    2x50 FR Scull/kick on 1:00, 42-40/40-39
    2x50 FR Swim on 1:00, 28-28/28-27

    *Set 1*
    400 D kick as 2(100 w/bd, 100 on/bk) RI
    300 Fly as 4(25RA/25LA/25 Swim) RI
    8x50 D kick on 1:00 desc 1-4,5-8 RI
    3x100 Fly on 1:40 as 25RA/25LA/50 Swim

    *Set 2*
    4x50 BK kick on 1:00 desc 1-4,5-8 RI
    300 BK Swim as 4(50 smooth, 25 FAST) RI
    200 BK kick RI
    6x50 BK on 1:00 desc 1-3,4-6

    *Set 3*
    200 BR Kick RI
    300 BR as 25K, 50 Swim w/snorkel RI
    4x50 BR kick on 1:00 desc 1-4 RI
    300 BR as 25K/bk, 50 Swim

    *Set 4*
    1000 FR Steady State swim w/snorkel, fins, paddles

    *Set 5*
    FR Swim FAST with fins/paddles
    4x50 on 1:30; 25-25-25-24
    3x50 on 1:30; 25-25-24
    2x50 on 1:30: 25-25
    1x50; 24

    Warm down
    300 DPS ABPT

    Comments:
    Swim all four strokes and did some speed work with the fins and paddles.
    Categories
    Swim Workouts
  4. 3100 SCY in IM work

    by , January 22nd, 2013 at 06:46 PM (Alex's swim journal)
    Mercifully, the temp in the pool was much more comfortable today; probably 83-84 at the start and headed down to 82 by the time I finished today, making it much easier to get through the workout. The water temp had to be low 80s at the highest this afternoon for a HS meet. Worked on my speed (such as it is!) today:

    WARM-UP:
    400 EZ Swim on 7:30 (6:50 fr)
    4 x 50 fr on 1:00 (walked these back from :43 to :40)
    300 in kick work (mostly breast)

    MAIN SETS:
    16 x 25 fly on :45 (:18-:25)
    1:00 rest
    100 fly recovery (1:52)
    1:00 rest
    16 x 25 back on :45 (mostly :21)
    1:00 rest
    100 back recovery (1:50? can't remember)
    16 x 25 breast on :45 (:22-:23)
    1:00 rest
    100 breast recovery (1:45)
    16 x 25 free on :45 (:16-:18)
    1:00 rest
    100 free (1:21)

    COOL-DOWN:
    200 IM EZ (3:50)

    Couple of notes: the work on 25s really helped me focus on faster turnover in the back and breast portions; the free was a piece of cake; and the fly wasn't too bad, after going out in :18 I held back to focus on form... and maybe 25 yards is the ideal distance for me to do that with fly now, since it is so new to me. My endurance with fly is getting better though; today I did 550 total fly, which is the most I've ever done of that stroke in a single workout.

    Don't know if anyone else has had this problem, but my kick on breast and fly is asymmetrical. I'm pretty sure it has to do with an old hamstring injury in the left leg and IT band injuries on the right, which have created structural imbalances over the years... I'm working on that in part with yoga; but the asymmetry is really noticeable on the strokes where you really have to have a symmetrical kick... they don't want to work together. I tried slowing it down and focusing on my breast kick out-sweep on back and front, bringing the feet together is getting easier, but one leg wants to sweep out and down, the other out and up even as I try to lock down the rest of my body in the horizontal plane.
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  5. Tuesday, Jan. 22

    by , January 22nd, 2013 at 06:29 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 15 min
    leg abdutors, 120 x 3 x 8
    free power punch, 30 x 1 x 30, 35 x 1 x 30, 40 x 1 x 30
    -- got this exercise from: http://www.swimmingworldmagazine.com...tion/33146.asp
    -- not sure yet, but I kinda liked it.
    seated narrow grip row negatives, 70 x 3 x 10
    good mornings, warm ups, 75 x 3 x 8
    explosive glute isolator, 40 x 3 x 12, 10, 8 each leg
    wrist curls, 50 x 3 x 10
    resisted track start jumps w/belt, 50 x 1 x 10
    standing power wheel roll outs, 2 x 8
    captains chair leg raises, 2 x 25
    altitude drops (from 4 foot box) + squat jump, 2 x 5
    knee tuck jumps, 10
    extreme angle isometric squat, 4:00


    Recovery Swim (Or should I say Recovery Kick?)

    600 various
    5 x 50 caterpillar fly drill w/MF @ 1:10
    50 EZ
    18 x 25 DPK shooters w/MF @ :40
    -- 6 back, 6 belly, 6 right side
    100 EZ
    4 x (4 x 25 shooters @ :10 RI + 100 EZ)
    -- kick to 15 m each length
    -- 2 with fins, 2 w/o
    -- the ones w/fins, I did a shooter on the 4th 25
    50 EZ

    Total: 2100


    Back to Gym:

    I took Lil Fort to the gym to run on the treadmill today bc it is so cold outside. I did 45 minutes of a few more RC ex and stretching. Definitely more than I would have done at home


    ++++++++++++++++++++++++++++++++++++++++

    Interesting NYT article on the "Secret to Success": http://www.nytimes.com/2013/01/20/op...cess.html?_r=0. Could definitely apply to some masters swimmers.
  6. 1|22|13

    by , January 22nd, 2013 at 03:37 PM (Blog)
    SCM at club

    1600

    Warmup
    350 consisting of easy fr from a dive and easy fly back with 0:20 rest

    Set I
    4 x 50 FK/BK @ 3:00
    - kick from dive AFAP (19's for each)
    - back was low to mid 20's
    Set II
    Human Paddle Drill with snorkel
    - 550
    500 more of drills
    Getting the blues, phase 2 winter blues. Can't wait until spring

    Updated January 22nd, 2013 at 04:59 PM by __steve__

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  7. Sarasota Y Sharks Masters 5:30 AM Workout -01/23/2013

    by , January 22nd, 2013 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    2 X 100 1:45 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    4 X 100 IM descend 1-4 1:45
    1 X 300 IM 5:15
    4 X 100 IM descend 1-4 1:40

    3 X 100 free 1:40
    1 X 100 @ 100%-choice- 2:30
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  8. Tue Jan 22nd, 2013 scy

    by , January 22nd, 2013 at 01:14 PM (Ande's Swimming Blog)
    Tue Jan 22nd, 2013 scy

    days till my next meet
    Days Till

    Swam: Fri, Sat, & Mon but not Sun
    Thinking about doing the hour swim tomorrow or Sunday

    Whitney Coached
    6:30 - 8:00 dove in around 6:45ish
    LCM UT Swim Center main pool
    Swam with David beside Tyler Mike, Pat, Jason, & Larry

    Warm up
    missed it

    Main Set

    16 x 25 fl on 25, did 1 arm stroke drill

    8 x 100 done 50 FL 50 BK on 1:25 or 30

    16 x 25 bk on 25

    6 x 100 done 50 bk br on 1:40

    16 x 25 br on 30

    4 x 100 done 50 br 50 FR

    16 x 25 FR on 30

    2 x 100 IM fast

    10 x 25 k
    odds easy
    evens fast

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  9. Still trying to find a theme

    by , January 22nd, 2013 at 11:17 AM (Chowmi's Blog)
    Hello again! Long time no post! I'v gotten out o the habit of reading posts on the forums/blogs as I have slowly become more and more addicted to parent portal. One time I was checking it and saw the grade CHANGE! How thrilling.

    I still haven't found my motivation of what to do - quest for 23 50 free, max top ten times, fly theme, 200 back, final frontier 200 breast, win workouts (ie, join the equipment crowd), or do another round of P90X? I just can't decide!

    In the meantime, I have been doing more fly, mostly because I only want to do 1/2 of the sets, and not for any goal in particular. The coralary to sickfish's training for the fly, I am doing fly as endurance for free but at 1/2 the yardage.

    Here was yesterday's workout: SCM Baylor Fitness Center

    600 warm up

    14 x 100's done as
    4 x 1:30
    1 easy
    3 x 1:25
    1 easy
    2 x 1:20
    1 easy
    1 : 15
    1 easy
    ===> That would be a serious no. I did the 100's as 50 flys, decending by each set. Started at 39 and worked down to 35 on the last one. Summary: I am out of fly shape! I was pretty tired by the last one. And they were sort of hard!

    4 x 150 on 3 min:
    100 kick/50 swim
    I put on my fins and went a modest speed. This entire set was a recovery set.

    10 x 50's as:1:00/1:30(?)
    2 x fast
    1 easy
    2 x fast
    1 easy
    2 x fast
    1 easy
    1 fast
    ======> The set was about to start so I had to come up with an answer right quick, so I said, "I'm doing something that does not including doing the full set! You guys go!" And then the pressure was on to think of something, and that something was:
    4 x 50's fast within the same time, so I would average 2:30 per 50. Now, stupid me, I should have just done #1, 4, 7, and 10 fast, but I banked a bit of rest and did #1, 3, 7 and 10 fast, descending free 50's. I went 38 36 31 31. I thought if it hurts this bad, just bite the bullet and go as low as you can, skipping over the 35-32 range. 31 isn't so great, but after the first fly set, I was more tired than I thought. I just didn't have it at the end!

    Easy 50
    The End

    +++++++++++++++++++++++++++++++
    The frustrating thing is that the constant state of being is in "almost good shape". AGS is the new elite conditioing. I did the legs and back P90x routine and now my rear end is entirely sore. A few weeks ago, at my non-peak muscly stage, I was swimming faster. So not that I am attempting to get in good overall shape, it's an effort to swim at modest AGS speed. I am thinking I should not worry about "training" so much as doing drylands to simply stay in good middle age woman shape, and always swim at the high end of AGS.
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  10. 01.22.13 - Tuesday workout

    by , January 22nd, 2013 at 10:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Aundrey, Roger, Meredith and Danny. Still feeling weak today but better than yesterday. At least the aches have subsided a bit. Mostly felt like I was swimming in syrup.

    700 Warm up

    4 x 100 - 2:00 odds IM drill, evens kick
    4 x 50 - 1:00, descend to 200 pace
    50 Easy


    5 minute hard kick w/fins (made 350)
    4 x 25 -:45 hard fly
    5 minute hard kick, no fins (made 300)
    4 x 25 -:45 hard back
    1 x 50 - 1:00 hard fly
    5 minute easy flutter kick w/fins (made 300)
    4 x 25 -:45 hard breast
    1 x 50 -1:00 hard back (:40)
    5 minute hard kick w/fins (made 300)
    4 x 25 - :45 hard free
    1 x 50 -1:00 hard breast (:38)
    5 minute kick hard kick, no fins (made 250)
    4 x 25 - :45 hard kick
    1 x 50 -1:00 hard free (:32)
    5 minute easy flutter kick w/fins (made 300)

    4 x 100 IM - 1:25
    4 x 100 Kick - 1:40
    4 x 100 Pull - 1:10

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  11. Quick and EZ stretch out

    After last nights swim I decided to shake my tail out of bed and swim a little before taking our girls to school. Nothing too exciting here.

    300 IM (K,DR,SW)
    200 w/bouy breathe 3,5,7,3 by 50
    4 x 50 build @ 50

    2 x through
    100 drill r/20
    200 build to sprint r/30
    4 x 50 build @ 60
    round 1 back
    round 2 breast

    some backstroke starts while I had a lane to myself

    200 float

    1900

    Note to self, work more fly in on these solo swims.
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  12. Week 16 - Monday evening

    by , January 22nd, 2013 at 08:31 AM (After a long rest)
    This was my first double workout day as opposed to a workout and loosen up swim. This evening I had to rush around to make practice and showed up a few minutes late. My wife has the flu, so I took my daughter to practice, which left me 45 minutes to drop her off, make and eat dinner and get back to the pool. I ended p eating oatmeal on the way back to the pool which was not ideal since I swam on a full stomach. After practice I headed home to sower and then had to drve to the airport to pickp some Korean guests who are visiting us with work. A really long day!

    Warm up
    1000 free, breathing 3 and 5 by 25, and no breathing inside the flags
    6x150 kick on 2.40

    Main set
    5x300 IM on 4.30, swim, drill on odds, drill swim on evens
    10x100, 2 on 1.05, 2 on 1.20, trying to hold 1 minute pace

    No warm down I had to bolt.

    Totlal 4200

    The 300 IMs were pretty easy, but the 100s were not. I was able to do the 1.05s but they were more like 1.03 pace as opposed to the minute pace I was asked to hold. I felt very tired when I was done. This cycle ups the yardage considerably and I will be doing doubles Monday, Wednesday and Friday.mtis week is going to be tough with work, but I will try as best as possible to make the sessions.

    Updated January 22nd, 2013 at 08:55 AM by StewartACarroll

    Categories
    Swim Workouts
  13. Easy or hard set ... just depends on the effort put in

    by , January 22nd, 2013 at 08:29 AM (Mixing it up this year)
    Not a bad workout for my sore shoulders, managed to hold my pace on each section.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers every 3rd lap fast

    36x50@:55 free #1-12 w/strapless paddles & bouy holding :42-43, #13-24 long and loose holding :44-45, #25-36 strong holding :42-43

    200 EASY free w/snorkle as 25 kick/25 swim/25 catchup drill at the hips/25 swim repeat

    Total 3000 yards
    Categories
    Swim Workouts
  14. Mon, Jan. 21, 2013 7:00-9:00pm

    by , January 22nd, 2013 at 01:48 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Free/25 V-sit scull)

    12 x 50 w/ paddles and buoy @ 1:20
    Odds Front Scull, Evens Pull Swim breath every 3
    (1200/1200)

    10 x 100 SDK w/ fins @ 1:15 !!!!!!
    I did first 5 w/ long fins (went 1:00/1:06/1:07/1:10/1:12)
    took long fins off 'cause my feet/calves were beginning to hurt
    Last 5 w/ short fins (went 1:18/1:19s, last one 1:15)
    (1000/2200)

    Main Set:

    8 x 100 IM FAST @ 2:30 (went 1:09-1:13s)
    1:00 rest
    8 x 100 Stroke FAST (did breast) @ 2:30 (went 1:20-1:22s)
    1:00 rest
    8 x 100 Free** FAST @ 2:30 (went 1:00-1:02s, last one :57)

    100 EZ
    (2500/4700)

    4 x 25 Free FAST @ :45

    200 EZ

    ------------------------------
    5000 Yards


    ** I had the Washington State H.S. Girls State Champ in the 100 Free on my @ss during this set, and she kept me going. A few times she was dropping :59s on me when I was at 1:01/1:02s

    Coach John said we're going to start doing a lot more of this type of EN3 type of work over the next few weeks, leading up to the age groupers championship season over the next few months. Should be fun! (good thing I'll be missing March with them)
  15. Sat continued

    Since we needed to hop out of the pool early on Sat, coach wanted us to finish up with the set we cut short.

    500 mix up
    4 x 50 @ 1:00 200 pace
    100 sprint @ 1:45
    200 cruise
    2 x 50 @ 1:00 200 pace
    100 sprint @ 1:45
    2 x 50 @ 1:00 200 pace
    200 cruise
    100 sprint @ 1:45
    4 x 50 @ 1:00 200 pace
    200 cruise

    12 x 100 @ 2:00
    -#2,4,6,9,12 were descend from 85% to 100%
    -others were choice cruise
    100 EZ

    6 x 100 with paddles r/10 done as
    -25 back, 50 free, 25 breast

    broken 500 (sprint all of it)
    25 r/30
    25 r/10 + 50 r/45
    25 r/10 + 50 r/10 + 75 r/60
    25 r/10 + 50 r/10 + 75 r/10 + 100

    100 w/d

    4500

    I did MUCH better than I did on Sat. This didn't look too bad on paper but if you really put the effort in it was painful. I kept my stroke together but the legs weren't all there tonight. I blame it on work Sat after practice and yardwork all day on Sun. Plan on doing some solo stroke work tomorrow am.
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  16. Workout 01/21/13:

    by , January 21st, 2013 at 09:49 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM Drill

    3 times through:
    - 100 kick on 1:40
    - 200 swim on 2:40

    100 w/d
    (Solo/Rec/1600 yds/30 min)
    ----------------------------------

    Quick swim before work, didn't really want to get or of bed and almost missed adult swim altogether. Basketball was canceled last night, so I was able to watch the Patriots stumble to a loss
    Categories
    Swim Workouts
  17. Heat wave continues as arctic cold tightens its grip...

    by , January 21st, 2013 at 07:36 PM (Alex's swim journal)
    The temps outside have plummeted, we'll be -20 to -30 windchill by tomorrow morning; the actual air temp will be -5. The coldest it's been here in over a year. So, of course, the pool at the Y must be the hottest it's ever been... how ironic! The lifeguards today confirmed what I suspected yesterday, weekend water temps got up to at least 90. It was 90 degrees this morning after they had already turned the heater completely off. By the time I did my lunchtime swim it was back down to around 87. Apparently, they had someone in to fix the heater in the warm water therapy pool last week and they think that they must have adjusted or "fixed" the lap pool as well! The noodle riders and side-stroke/elementary backstroke seniors love it; there's an extra spring in their step. I'm having to scale back on the workouts and am running out of water at an incredibly fast rate. Today I wanted to get 4000 in, but settled for 3000 and backed off of my more aggressive interval in the last 1000. Here's what I did:

    WARM-UP (probably unnecessary):
    400 fr on 7:30 (6:43)
    4 x 100 pull and fr on 1:50 (1:30-ish)
    1:00 break
    4 x 50 on 1:00 (:40-ish)
    2-3 minute break

    MAIN SETS:
    10 x 100 on 1:45 (alt. fr and pull: frs 1:21-1:26, pulls 1:30-1:40)
    5 x 200 IM on 5:30 (mostly 3:30-3:35; last one in 3:45--my cool-down!)

    I originally wanted to do the 200 IMs on 4:30, but I was running "hot" and needed the extra time to get my heart rate back down a little and my body cooled. It didn't help that my legs felt like hardened cement the entire practice (I added squats to my lunges in the conditioning workout yesterday and I was definitely feeling it today). Scotty swam these 200 IMs with me, if he hadn't been there my times would have been glacial slow... as if they weren't bad enough already

    There is hope that the temps in the pool will be back to normal by midweek, though. Yay! I'm thinking about what I should enter for the February meet in Madison; I would have like to do the 50s I had planned for a final set today (25 back/25 breast--working on increasing my turn-over in both events and the transition turn for IM at the same time); it might have given me a better idea of what to enter. Definitely want to try the 50 breast, 100 back, and 200 IM... not sure about the rest; 200 free is the first event of the day (how cruel!). Something else I think is cruel after struggling through IMs for two days in a hot pool: evil-stroke is the third leg of the IM, traditionally the hardest leg of any race anyway... cruelty! cruelty I tell you!
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  18. 1|21|13

    by , January 21st, 2013 at 05:24 PM (Blog)
    SCM at club

    1820 M

    Warmup
    500 of various

    Set I
    5 x 50 Fr @ 3:00
    - do 25 fast and on 0:30 do another, repeat on 3:00
    - first 25's were 15.X, and the second 25's were about 17
    - hypoxic out, and 2 - 3 breaths back
    Set II
    4 x 50 (Fr/Fr, Fr/Bk, Fr/Fl, Fr/Br)
    - did free as an easy sprint then on about 0:30 stroked back
    - unknown interval

    Set III
    Pool now empty so: 40 x 15 Turn Drill @ 0:30
    - hypoxic
    - between 9 - 12 seconds each

    18 x 15 Turn Drill @ 0:20
    - same as above

    Shoulder felt great throughout. Dude with pressure washer started blasting away at the 4 - 8' wide deck so the crud rinse was plastering my mesh bag and getting in the pool. CO, NOx and CO2 fumes were also building up so I got out and did weights:

    Weights at club
    Worked every muscle group


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  19. Monday, Jan. 21

    by , January 21st, 2013 at 05:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/MF @ :40
    -- 4 back, 4 belly, 4 right side
    50 EZ

    Main Sets:

    6 x 25 burst + cruise, fast hands drills @ 1:00
    100 EZ

    3 x (7 x 50) @ 1:30
    1 = burst + cruise
    2 = 25 AFAP
    3 = 37.5 fast
    4 = EZ
    5 = AFAP, did that on first round, too tired, changed to 100 pace
    6 = EZ
    7 = EZ
    R1 = fly w/fins (10 high, 23)
    R2 = back (12 high from blocks, 25 w/fins)
    R3 = evil w/fins (12, 28)

    100 EZ

    2 x (6 x 25 AFAP shooter w/MF @ 1:00 + 100 EZ @ 2:00)
    -- held 8s with MF

    50 EZ

    5 x 50 @ 1:45
    25 kick w/parachute & fins + 25 EZ
    50 EZ

    Total: 3200


    +++++++++++++++++++++++++++++++++++++

    I deliberately went to the pool during the Inauguration speech. That was a good plan because as soon as it was over people started flooding in. I planned on getting in a solid speed workout today despite the meet yesterday. And I did, though my body wasn't excited about AFAP 50s without more rest. My dodgey left shoulder has been feeling a bit dodgey lately. Not sure if I slacked off on the RC exercises too much with a week+ away from the gym or if I've been doing too much free with my beloved agility paddles. I fear it is the latter. So I focused more on kicking today and may for awhile. I'm due for another PRP session on the elbow soon, so that will necessitate kicking as well.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/22/2013

    by , January 21st, 2013 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds, round 1 left, 2 right.

    1 X 200 kick + 100 swim

    2 X 150 2:15
    1 X 50 fast 1:00
    2 X 150 2:15
    2 X 50 fast 1:10
    2 X 150 2:15
    4 X 50 fast 1:15
    1 x 50 easy

    3 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    5 X 250 pull 3:45
    #1: cruise
    #2&3: last 50 fast
    #4&5: last 100 fast

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts