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  1. Sunday 5/6/18

    AM LCM @ UALR "Spring Splash Day #3"

    400 swim (every 3rd 50 BK)
    8x50 @ :10 rest
    odd: k/dr
    even: dr/sw
    8x50 @ :15 rest V.S.
    25 DIVE FAST + 75 EZ

    200 FR - 2:17.90 (1:05.34/1:12.56) - Not exactly thrilled with this time, but I was out late with the wife at a Cinco De Mayo party last night and so waking up early for a swim meet was a struggle. I think I also felt some effects by this point in the weekend from not being able to warm down after any events (particularly after the 400 FR yesterday).

    Total: 1500

    Updated May 6th, 2018 at 10:50 PM by Calvin S

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  2. Friday & Sunday, May 4-6

    by , May 6th, 2018 at 04:57 PM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 choice
    12 x 50 @ 1:00, KDS by 50
    8 x 50 @ 1:10, no fins
    8 x 50 burst + cruise w/fins @ 1:00
    — skipped a couple of these to get out and use my inhaler

    Main sets:

    2 rounds:
    1 x 50 kick AFAP @ 1:00
    1 x 100 EZ @ 2:30
    1 x 100 AFAP, no I cruised this
    1 x 100 EZ @ 3:30
    1 x 50 kick AFAP @ 1:00
    1 x 100 EZ @ 2:30
    1 x 100, 2nd 50 fast @ 2:00
    1 x 100 EZ @ 3:30

    — I didn’t do very well with this set. I think warm up was too long and arduous. Swimming 100 long course felt like open water swimming. On the EZ 100s, I did 2/3 of them as turn around 50s. I worked the fast 50s. Did 3 back kick, going 28s, and a breast 32 (with fins).


    Saturday: off


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    4 x 50 w/paddles, 25 scull + 25 torque drill
    4 x 25 shooters @ :40
    5 x 30m, burst 15 m from the blocks, cruise back

    Main sets:

    5 rounds:
    25 shooter + :15 seconds fast VK + :5 rest + 12.5 UW SDK + 12.5 sprint to the wall + 50 EZ
    note: this was not easy ...

    4 rounds:
    4 x 50 free w/paddles @ 200 pace
    :30 rest
    4 x 25 @ 100 pace @ :40, IM order by round
    1 x 50 fast kick @ 100 pace, IM order by round
    1 x 100 EZ

    Total: 3250


    ———————————————————


    I came armed with a couple of my old HIT sets so that I didn’t bore myself to death. Couldn’t find them on the website; had to google. Had a lovely weekend, but am a bit peeved our WiFi is out. Verizon repairman here.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 5/7/18

    by , May 6th, 2018 at 10:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    1 x 200 3:30 [3:15] alt 50st/50fr
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke

    Freestyle set
    2x
    4 x 150 2:30 [2:15] desc 1-4
    1 x 300 5:00 [4:30] long & strong

    Kick set
    3x
    1 x 100 2:30 [2:15] build
    1:00 [vertical kick]

    Main set
    4 x 50 1:15 [1:05] #1 80%, 2 85%, 3 90%, 4 95%
    4 x 100 2:00 [1:45] #1 80%, 2 85%, 3 90%, 4 95%
    4 x 50 1:15 [1:05] #1 80%, 2 85%, 3 90%, 4 95%
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4100
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