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  1. 1|8|18 drylands

    These treadmill workouts are actually kind of fun, for the boring activity of running no where, sweating, and making cardiovascular noise.

    Treadmill LT
    2 min 2 mph
    4 min 5.5 mph
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    4 min 7.5 mph 3% incline
    2 min 2 mph 3%
    2:30 7.5 mph 6% (last week was just 1:45)
    2:00 2 mph 6%
    1:30 7.5 mph 9%
    2:00 2 mph 9%
    0:45 7.5 mph 12%

    Glute mach. 1x17x70 ea leg
    Leg pushdowns on dip assist mach. 1x10x90 ea
    • mostly abducted hips

    Dips 1x10
    Lat mach 1x10 light weight
    Lateral raises 1x30x7.5
    plyometrics 10 min
    wheel pose x 3
    core 10 min
    hip and side 7 min

    Updated January 8th, 2018 at 09:43 PM by __steve__

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  2. A new year, a new resolve.

    by , January 8th, 2018 at 12:31 PM (A comfort swimmer's guide to easy swimming)
    I decided that this year I would resume serious training and do some meets. So, since I have already made NQT's for 4 events for this year's spring Nationals, My training and racing the next 4 months will be geared to competing in Indy in May.
    I am revisiting the HIT workouts that Fortress posted in 2012 with some modifications, mostly shortened to fit the time I have available to swim.

    So here's what I did this morning:

    Warm up (900)
    300 free & back
    4 x 50/:55 free w/paddles, descend to 200 pace
    4 x 50/1:20 power kick 8-10 SDK off each wall then strong flutter kick on surface
    2 x 25/15 SR V sit scull
    5 x 20/45 free in & outs w/drag race start & fast flip turn
    50 EZ


    Main Sets:
    2 x through
    4 x 25/:40 as:
    1 = 12.5 EZ/12.5 fast 2 = 12.5 fast/12.5 EZ
    3 = fast 4 = EZ


    12 x 25/:40
    odds = 12.5 smooth free/12.5 fast fly
    evens = EZ


    2 x (4 x 25 + 50) kick w/fins
    25s = fast kick @:40
    50 = EZ @ 1:20


    3 x (4 x 50 w/fins) @ 1:30
    -- 1 round each fly, back, free
    1 = 25 smooth/25 @ 100 pace
    2 = EZ
    3 = AFAP
    4 = EZ


    Warm down
    100 EZ


    Total: 2700 yards

    Updated January 8th, 2018 at 02:44 PM by poolraat

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  3. Sarasota Y Sharks Masters GOLD Workout 1/9/18

    by , January 8th, 2018 at 07:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    6 x 50 1:05 stroke 2 of each
    2 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2x
    2 x 50 1:15
    1:00 [vertical kick]
    2 x 50 1:15

    Freestyle/pull set
    4 x 100 1:30 long & strong
    4 x 75 1:05 last 25 strong
    4 x 50 :45 desc 1-4
    4 x 25 :30 strong
    4 x 50 :45 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 100 1:30 strong & consistent

    Stroke set
    4x
    1 x 100 1:45 reverse IM
    1 x 100 1:45 IM
    1 x 50 1:00 easy free

    Warm down
    4 x 50 1:00

    Total: 4500
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