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  1. Happy 4th of July

    by , July 4th, 2013 at 01:05 PM (One Stroke at a Time)
    Wednesday July 3rd
    LCM

    500 (every 5th length non- free)
    8 x 50 on 1:05 odds drill/swim IM Order evens fast/easy free
    2 x 10 x 50 on 1:05 #s 1,5,8 and 10 fast the rest recovery
    Round 1 breast, round 2 free
    100 easy
    3 x 100 kick 2:00
    3 x 100 pull 1:35
    100 easy
    2700 meters

    I wasn't entirely sure I wanted to exercise yesterday. I was pretty tired but knew there would be no work-outs today or tomorrow. I had to pick up my son so was going to the pool anyway and decided if it was long course I would swim. It was and I did. I had to buy my son off with the I Phone and a few dollars to stay after he finished his practice. (It's amazing what little can buy off a 9 year old).

    My favorite part of this work-out was watching David Guthrie (you may know him as the fastest breaststroker over 50) swim. He trains with us and sometimes I just like to sit back and watch!

    I wanted to thank everyone for their encouragement. Hopefully, the next swim will be Saturday.
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters 5:30 AM Workout -07/05/2013

    by , July 4th, 2013 at 11:32 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 6:30
    2 X 200 3:20
    4 X 100 1:40


    1 X 100 kick 2:30
    8 X 50 kick 1:15

    3 X 200 4:00
    3 X 150 3:00
    3 X 100 2:00
    3 X 50 1:00
    swim #1 is build, #2 is fast, #3 swim down
    All choice

    WARM DOWN: 4 X 50 easy

    4200M

    Updated July 5th, 2013 at 04:09 PM by SharksMasters

    Categories
    Swim Workouts
  3. Wednesday, July 3, 2013 6:30-8:15pm

    by , July 4th, 2013 at 01:27 AM (Fast Food Makes for Fast Swimming!)
    Casual day - Assistant Coach Anne was in charge, as John is taking a day off prior to his road trip to a large prelim/finals meet in Montana this weekend. Teams from the 4 LSC's in the area are all converging for a LC Meter competition.

    Warmup:

    800 Free
    (800/800)

    Anne was making this up as we went...I could tell as she was talking to herself trying to think of sets, intervals, etc.

    8 x 100 going 50 Front Scull/50 Free Fast @ 2:00
    did these with about :15/:20 rest
    (800/1600)

    12 x 50 w/ long fins @ LIFO
    going 8 SDKs then surface for 2 Fly strokes, submerge 8 SDKs, up for 2 Fly strokes, etc.
    (600/2200)

    4 Rounds of 4 x 50s, followed by 100 "EZ"
    Each round of 50s is one stroke, must do all 4 strokes, but not important the order.
    Intervals were given for the strokes, which were fast:
    We did:
    4 x 50 Free @ :45
    1 x 100 Free @ 2:30
    4 x 50 Back @ :55
    1 x 100 Free @ 2:30
    4 x 50 Fly @ :50 (this got fun)
    1 x 100 Free @ 2:30
    4 x 50 Breast @ 1:00
    1 x 100 Free @ 2:30
    (1200/3400)

    1 x 400 IM Cruise - I ended up descending the 2nd half of the swim, passing Henry in the breast, and rocketing home in the free - went 6:00 - The fly was painful, and the backstroke was a cooldown from that pain.
    3 x 100 Free @ LIFO (approx. 1:40) Desc. 1-3
    went 1:20/1:16/1:12
    (700/4100)

    200 EZ

    ----------------------------
    4300 LC Meters


    Pretty easy practice overall. And a good mix of different stuff. It's good to switch coaches now and then, instead of the same ol' stuff all the time. Now we get the 4th of July off from the pool, and I get it off from work as well!! We usually work with the cherries going, but this year, my plant and day shift is off.