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  1. Having Fun

    by , March 4th, 2017 at 11:37 PM (Elise's Fitness Fun)
    A busy week kept me from getting in much in the way of working out, but still enjoyed what I did.

    Friday
    Did an easy 1000 yard swim. Very easy like a warm-up. Just wanted to stay loose.

    Saturday
    A very active day! Started off this morning with the following swim:

    300 easy warm-up

    8 x 25 drill on :45 - odds are 3 rt/3 Lt/3 full fly, odd are heads-up free

    8 x 25 drill on :45 - odds are 12.5 underwater, 12.5 stroke, evens are double-acting back

    8 x 25 drill on :45 - odds are fly AFAP with fins, evens are kick on back

    100 easy

    1000 yards

    Early this afternoon, I took my dog out to the track and we did a 1.5 mile walk/ run as follows:

    Walk 400 meters

    1600 meters as follows:. Sprint the straights, walk the curves

    Walk 400 meters

    This evening, I bowled 4 games. Hoping to join a league this summer!
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  2. Workout 03/04/17: morning

    by , March 4th, 2017 at 05:37 PM (Maple Syrup with a Side of Chlorine)
    In with the team this morning.

    200 free/100 kick/200 pull
    4 x 100 pull on 2:10 (used blue paddles and snorkel)
    4 x 75 k/s/p on 2:45 (just kicked snorkel and AK)

    Fort speed set that I like to use...
    1 x 25 Fast ... 1 x 50 ez
    1 x 50 Fast ... 2 x 50 ez
    1 x 75 Fast ... 3 x 50 ez
    1 x 100 Fast ... 4 x 50 ez

    I worked with team on turns/streamline as they did 5x50 free
    200 loosen and out
    [Masters/Rec/2150 yds/60 min]
    ------------------------------------
    Good turnout with Eric, Noah, Melissa, Libby, Rebecca, Mary, and Kevin. Trying to remind the body that fast-twitch muscles exist. Also worked on pacing with the 100.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 3/6/17

    by , March 4th, 2017 at 09:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    4 x 50 stroke 1:15 [1:15]
    3 x 100 1:45 [1:30]
    4 x 50 stroke 1:15 [1:15]
    6 x 50 free desc 1-3/4-6 1:00 [1:00]

    Kick set
    1 x 100 2:30 [2:15]
    6 x 50 25mod/25fast 1:20 [1:15]

    Free/pull set
    3 x 200 neg split 3:20 [3:00]
    4 x 50 descend 1:00 [1:00]
    2 x 150 last 50 strong 2:30 [2:15]
    4 x 50 descend :50 [1:00]
    1 x 100 strong 1:40 [1:20]
    2 x 50 fast :50 [1:00]

    IM/stroke set
    3x
    2 x 50 stroke 1:15 [1:10]
    1 x 50 free easy 1:15 [1:10]
    1 x 50 stroke, strong 1:45 [1:30]
    [RD1 fly, RD2 back, RD3 breast]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
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