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  1. 7/13-7/14 Workout and Meet

    by , July 14th, 2018 at 08:05 PM (Swimming Through Jello)
    Friday, 7/14/2018 Pool Workout
    Whitecliff Park, SCY

    Decided to sleep in a little and went to the city pool in the afternoon. Bad idea, it was hot and the sun was hot. I think I heat exhausted myself.

    200 fr/100 bk/200 k/200 p
    8x50 k/dr dr/b IMO 10 sec rest
    2x100 free aerobic 20 sec rest

    4x50 pull reverse paddles 15 sec rest
    4x50 pull paddles 15 sec rest

    8x25 o-fins UDK, e-EZ 20 sec rest per pair
    8x25 o-fast stroke e-EZ 20 sec rest per pair

    200 warmdown

    2300

    Saturday, 7/14/2018 Ed & Ruth Shea Invite
    SIU-C Pool, LCM

    Still feeling the heat exhaustion a little... not much oomph in my warmup or races. This might be the start and end of my Master's long course racing experience, I like the turns :P

    200 fr/100 bk/200 k
    8x50 k/dr dr/b IMO 1:05
    2x100 aerobic 1:30
    200 EZ
    3x75 dive fast 25, ez 50

    About 300 warmup and warmdown between races

    100 Free - 59.09 - Just felt sloppy the whole time. Not pulling much water.
    100 Breast - 1:15.43 - Slightly better. Was snappy on my pullouts and the first 50 felt good. Lost a lot of stroke rate going through the back half.
    100 Fly - 1:03.87 - Was kind of dreading this race the whole day. Took it out smooth, was behind by a head at the turn and picked up the pace a bit without dying completely at the end.
    50 Free - 26.19 - OK all things considered.
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  2. Workout 07/14/18: morning

    by , July 14th, 2018 at 05:55 PM (Maple Syrup with a Side of Chlorine)
    I had a quick recovery workout on Tuesdays, primarily because the age group team in town hosted a swim meet without telling us ahead of time. Did 1200 yds in about 20 minutes.

    I took today off from work to attend a wedding on my wife's side of the family, but was able to get in the water before heading out. Here's what we did...

    200 swim/100 kick/200 pull

    4 x 100 on 1:50 swim [1 ez,1 fast] - did back then IM
    1 x 50 ez kick
    4 x 150 on 3:30 pull [descend] - I did 200s with snorkel
    1 x 50 ez kick
    4 x 75 on 1:30 [1 ez,1 fast] - did k-s-p with fast swim = RIM order
    1 x 50 ez kick
    4 x 50 on 1:00 [even]
    1 x 50 ez kick
    [Masters/Rec/2400 yds/60 min]
    ====================

    I added some in the main set because I needed to skip out on the 300 warmdown. Felt good on the 200's and hit 2:29, :28, :28, :26 so pretty much hit the descend. I am sure that I will get some dancing moves in later at the reception
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 7/16/18

    by , July 14th, 2018 at 12:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Pan American Masters Championships are two weeks away!

    Warm up
    2 x 200 3:30 [3:15]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30] desc 1-3

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]

    Main set
    6 x 100 2:10 [2:00] alt 1stroke/1free
    6 x 50 1:20 [1:10] alt 1stroke/1free

    Meet swimmers set
    3x
    1 x 50 1:30 [1:15] build to race finish
    1 x 50 1:30 [1:15] 25sprint/25easy
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:30 [1:15] easy
    [All swims choice]
    MEET SWIMMERS WARM DOWN

    -OR-

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 100 1:40 [1:30] desc 1-3
    3 x 200 3:10 [2:45] neg split & desc 1-3

    Warm down
    4 x 50 1:00

    Total: 3200/4100
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