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  1. Green Leafy Vegetables and Your Mind

    by , January 9th, 2018 at 02:54 PM (Sports Medicine Blog)
    A recent longitudinal study published December 20, 2017 online in [I]Neurology [I] found that older people who consumed 1-2 servings of green leafy vegetables daily were cognitively 11 years younger than those who rarely or never consumed green leafy vegetables. The study involved 960 individuals as part of the Rush Memory and Aging project with the average age of 81 years, average education of 14.9 years, and mean follow-up of 4.7 years. The researchers were able to tease out the phytonutrients most responsible for the beneficial effects: folate, lutein, and carotenoids. Green leafy vegetables include spinach, kale, collards, and dark lettuce. Aside from this study, research has been done on the MIND diet, which is a modification of the DASH diet and Mediterranean diet, emphasizing green leafy vegetables. This diet also is associated with a decrease in cognitive decline. So eat those green leafy vegetables!
    Tags: diet, mind
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  2. Tuesday, 1/9/18 - 2800 yards

    by , January 9th, 2018 at 12:45 PM (A comfort swimmer's guide to easy swimming)
    Warm up (900)
    300 swim 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
    2 x 25/10 sr V sit scull w/paddles
    5 x 20 backstroke in & outs w/drag race start & fast turn
    50 EZ

    Main Sets (1700)
    4 x 25/30 strong free
    4 x 50/1:10 IM order
    2 x 75/1:30 free w/paddles & overkick
    2 x 100/2:15 IM, 2nd one faster
    50 EZ

    w/fins:
    4 x 25/30 power kick 10 SDK
    4 x 50/1:15 1st 25 16-18 SDK/2nd 25 8SDK & EZ
    4 x 50/1:15 kick Back
    2 x 50/10sr EZ flutter kick w/board, big amplitude, stretching ankles

    4 x 100/2:00
    1 = smooth
    2 = break :5 @ 50, hold same time (incl break)
    3 = break :5 @ 50 & 75, hold same time ( “ )
    4 = break :5 @ 25, 50 & 75, hold same time ( “ )

    Warm down
    200 EZ free & back

    Total: 2800 yards
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  3. Sarasota Y Sharks Masters GOLD Workout 1/10/18

    by , January 9th, 2018 at 09:02 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Main set
    1 x 300 4:30 pull
    1 x 200 3:30 IM
    1 x 100 2:15 kick

    1 x 300 5:15 IM
    1 x 200 4:30 kick
    1 x 100 1:30 pull

    1 x 300 6:30 kick
    1 x 200 3:00 pull
    1 x 100 1:45 IM

    Sprint set
    4x
    1 x 100 1:45 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 100 1:45 fast
    [RD1 best stroke, RD2 stroke, RD3 free, RD4 choice]

    Warm down
    4 x 50 1:00

    Total: 4300
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  4. 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 10:43 PM by __steve__

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  5. A new year, a new resolve.

    by , January 8th, 2018 at 01:31 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 03:44 PM by poolraat

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

    by , January 8th, 2018 at 08:58 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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  7. 1|7|18 dryland

    Treadmill Lactate sprints
    11 x 0:30 7mph@20% on 3:00
    • walk 2mph@10% during rest int
    • the last one was ~0:20 8mph@20%




    Weights
    leg press - 1x20x180
    • full reps - legs touch chest

    standing calf raises - worked up to 5x500

    incl DBBP - 1x20x40#
    lat mach - 1x20x90
    DB shoulder raises - 1x30x7.5#
    Back ext - 1x12
    leg pushdowns on chin assist mach 1x10x80 ea
    • hip fully abducted

    dips - 1x10



    Really miss the pool even though it consists of just kicking. The closest pool (scm pool that breaks down more than functions) has a water temp that of tap. There is still too much ice on the roads for me to travel 20 min for a swim. Treadmill sets also seem to be augmentative towards kick sets
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  8. Workout 01/06/18: morning

    by , January 6th, 2018 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/100 easy
    4 x 50 burst and cruise

    1 x 400 on 7:00 neg split [did 500: 3:15, 3:14]
    1 x 50 kick
    1 x 300 on 5:30 pull [did 400]
    2 x 50 on 1:05 [easy,fast]
    1 x 200 on 4:00 [alt free/stroke - did 300]
    3 x 50 on 1:05 [fast,easy,fast]
    1 x 150 dolphin dives
    4 x 50 on 1:05 [fast,easy,fast,float]
    1 x 100 fast [did back - 1:09]

    200 loosen and out
    [Masters/Rec/2950 yds/65 min]
    -----------------------------
    So we have been hammered with cold weather (highs in the teens, windchills -30+] and snow so I have been getting in my drylands! The cars have been starting without too much of an issue. The other plus has been that the pool has finally cooled a bit...it was 84 today but 79 on Tuesday night!

    Updated January 8th, 2018 at 10:44 PM by rxleakem

    Categories
    Swim Workouts
  9. How do I make sure my record counts?

    by , January 6th, 2018 at 03:07 PM (Rules Committee Blog)
    Swimmers often ask: "What do I need to do to make sure my record (or potential top 10 swim) counts?" There are several things for which swimmers can look to ensure that their swims count for records and top 10.

    Meet Directors and LMSC Officers should be aware of these requirements and provide the necessary resources to recognize official times. However, some meets may require action by the swimmer, so it is good to be aware of the rules and read the information in the meet announcement carefully.

    Is the meet sanctioned or recognized by United States Masters Swimming (USMS)?

    Sanctioned meets are required to follow all of the rules of competition which should ensure times may be used for all official purposes. Times from sanctioned meets are generally submitted by the LMSC for consideration without any further action required by the swimmer, but if you have questions on the status of a record application, you can follow up with your LMSC Top 10 recorder.


    • The meet announcement must have a statement that says "sanctioned by (LMSC name) for USMS, Inc."
    • All participants in USMS sanctioned meets must be members of USMS, so the meet entry process should include verification of membership and a liability release.
    • Times from sanctioned meets must be submitted for FINA world record consideration within 60 days of the swim.


    Recognized meets may also be used to achieve USMS records and top 10 rankings. These are usually meets conducted by other organizations, but the host has agreed to conduct the meet under USMS rules so the times may be used for official purposes. A USMS observer must be assigned to the recognized meet by the LMSC. The USMS observer must submit a written report to the LMSC verifying whether the relevant USMS rules were followed. The meet announcement should state that the meet is recognized by USMS and swimmers could ask the meet director if these conditions have been satisfied.

    Times from recognized meets are not automatically submitted for consideration, so it is the swimmer's responsibility to submit the times and documentation to the appropriate LMSC Top 10 recorder. This may include the need to submit documentation on the pool measurement (see below).

    A few additional notes on recognized meets:


    • USA Swimming sanctioned meets are automatically recognized without the need for a formal application for recognition. USMS members who compete in a USA Swimming meet, as a USA Swimming athlete, may submit their times for consideration, but proper documentation (including pool measurement verification for USMS records) is required.



    • FINA will not accept times from recognized meets for world record or world top 10 consideration.



    • Times achieved by USMS members at events sanctioned by a FINA member federation (i.e., a masters meet in another country) may be submitted without a formal application for recognition as long as the USMS swimmer registers for the meet as a USMS member.



    • Times achieved at FINA World Masters Championships will automatically submitted for USMS record and top 10 consideration.


    Is the timing system sufficient to allow for records and top 10?


    • World and USMS records now require automatic timing (automatic start and touchpad finish). Without touchpads, it is not possible to achieve a record.
      • In the event of a touchpad malfunction, records may also be achieved using a semi-automatic backup system with three, two, or one button(s).
      • If the touchpad and buttons both fail, a single watch may be used to establish a top 10 time, but watches may not be used to establish records.
      • A minimum of two timers is advised in the event that one of the buttons also malfunctions.




    • If touchpads are not in use, a semi-automatic system (buttons) or watches may still be used to establish USMS top 10 times, but a minimum of two valid times are required.


    If touchpads are in use and there are at least two timers assigned to each lane, operating buttons and watches, all swims should count for records and top 10 barring complete failures of all timing systems (extremely rare). If touchpads are not in use and there are at least two timers per lane, all swims should count for top 10 consideration.

    Have the pool measurement rules been satisfied?


    • Sanctioned meets must have a statement in the meet announcement that indicates whether the pool measurement is on file with USMS and is in compliance with USMS rules, so check for this statement. For recognized meets, swimmers may need to check with the meet director if this information is not provided.



    • If a bulkhead is in use, the bulkhead placement must be confirmed with a measurement before and after each session. For recognized meets, swimmers may need to check with the meet director to ensure that this requirement is met and to obtain a copy of the measurement to submit to your LMSC Top 10 recorder.


    Are there enough officials?


    • There should be a minimum of two deck officials for the duration of the meet. There must be a meet referee, a starter, and two stroke and turn officials, but the referee and starter may perform the duties of a stroke and turn judge.



    • Officials must be certified by an approved certifying body (USMS, USA Swimming, NCAA, or High School Federation). The LMSC should verify that these requirements are met, but swimmers could also check with the meet director or meet referee at recognized meets.


    Is the documentation sufficient to accompany the record application?


    • Record applications must include a copy of the official meet results, timing system printout, and a copy of the heat sheet. A copy of the swimmer's birth certificate must accompany the record application or be on file with USMS.



    • Formal record applications are not required for swims at USMS National Championships or FINA World Championships.


    If I swim an event and miss the record, can I ask to re-swim the event later in the meet in another attempt to break the record?


    • No, except for postponement or a foul, there are no provisions for re-swimming a race. Time trials may only be conducted at short course yard (SCY) meets, but additional time trials or additional events may not be added to meet once the order of events is published in the meet announcement.


    Can I ask my LMSC to sanction another meet for me to attempt a record?


    • An LMSC can sanction a meet at their discretion pursuant to LMSC policies, but any event offered at a sanctioned meet must be offered to all age groups and both genders. The order of events must be published in the meet announcement at least one week prior to the entry deadline.


    Can my relay leadoff or initial split be submitted for a record application or top 10 consideration?


    • A relay leadoff split may be submitted provided automatic timing is used (touchpads) and the second swimmer does not start in the water.



    • A leadoff split may be submitted provided automatic timing is used and a written split request is submitted prior to the event (for backstroke events) or prior to the end of the meet (all other events).



    • For USMS national championship meets, leadoff and initial splits will automatically be submitted for consideration without the need for a written request (except for backstroke events).
  10. 1|4|18 dryland LP

    Weights (chest, back, shoulders) very light weight, 20 -30 reps, 2 - 3 sets per muscle group



    Treadmill - lactate production
    9 x 1:00 (work) on 4:00 (rest) on 15% incline
    work: 4, 5, 6, 6, 6, 6, 6, 6, 6 mph
    rest: 2 - 1.5 mph




    Practiced hand-to-big-toe yoga stretch standing on a balancing bosu ball (12 minutes of many attempts). Quite difficult to perform, managed 3 seconds tops and just 1 second, or total fails for the rest.

    1 x 42” box jump well cleared
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  11. 1|2|18 landbased LT

    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%
    1:45 7.5 mph 6%
    2:15 2 mph 6%
    1:45 7.5 mph 6%
    2:15 2 mph 6%
    1:45 7.5 mph 6%


    7.5 @ 3%, 6% = 8.5, 9.3 ( https://www.hillrunner.com/calculato...e-conversions/ ) Leg turnover faster than 7 min irritates my pelvic muscles where the incline does not.


    1 set weights legs
    farmers DB walk up / dwn flight stairs #70

    3 min 1.5 mph 20% with pair of #25

    Updated January 4th, 2018 at 09:36 AM by __steve__

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  12. Sarasota Y Sharks Masters GOLD Workout 1/4/18

    by , January 3rd, 2018 at 09:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    4 x 25 :30 strong

    Kick set
    2 x 100 2:15
    1:00 vertical kick
    4 x 50 1:15

    Main set
    2x
    2 x 25 :40 drill
    1 x 50 1:10 strong
    3 x 25 :40 perfect stroke
    1 x 75 1:30 strong
    4 x 25 :40 mod
    1 x 100 2:00 strong
    [RD1 stroke, RD2 choice]

    Freestyle/pull set
    4 x 50 :45 desc 1-4
    4 x 100 1:30 last 25 strong
    4 x 200 3:00 neg split
    4 x 100 1:30 last 25 strong
    4 x 50 :45 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4500
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  13. Workout 01/02/18: evening

    by , January 2nd, 2018 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    I kinda fell off the blog scene at the end of December, I did compete at the New England SCM champs - discovered that not training for the 200 back makes it a painful swim (went 2:31, should be good enough for a top ten time), the 50 free was not horrible (27high), and my 100 fly felt great (came in at 1:08). Looking to swim near Albany, NY, next weekend, maybe something in Feb, and gearing up for the Harvard meet in March. Complete things with our mini meet the first Saturday of April, and maybe something else that comes up.

    Workout today was in the New Year theme...

    200 free/100 kick/200 pull/50 choice
    20 x 50 (4 each on 1:05, :60, :55, :50, :60)
    18 x 25 (10 on :30, 8 on :35)
    200 loosen and out
    [Masters/Rec/2250 yds/55 min]
    --------------------------
    Fun little 2018 with some hard efforts alternating with easy on the 25's

    Updated January 8th, 2018 at 10:48 PM by rxleakem

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 1/3/18

    by , January 2nd, 2018 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:45
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 200 4:30
    6 x 50 1:15 desc 1-3/4-6

    Stroke set
    3x
    4 x 25 :40 reverse IM order
    1 x 100 2:00 IM

    Freestyle/pull set
    1 x 400 6:00 long & strong
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 neg split
    1 x 100 1:30 mod
    1 x 100 1:20 mod
    1 x 200 2:40 neg split
    3 x 100 1:20 desc 1-3
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 4500
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  15. 12|31|17 scm _ kick IM 200’s

    by , December 31st, 2017 at 08:12 PM (Blog)
    SCM

    17 x 200 IM kick
    • ea 25 of fly kick as 12.5 UWDK (stop midway to briefly breathe) 12.5 UW Atlantis kick
    • 50 frog and 50 free kicks were done with board and snorkel


    Felt fine but started getting leg cramps on 14th 200 during a flip. Straight leg flips with soft pushes remedied the situation


    Felt good swimming over an hour without any shoulder discomfort (usually happens 15 minutes of using arms)



    Yesterday - weights, very light upper body, 1 set heavy lower body

    Updated January 1st, 2018 at 03:32 AM by __steve__

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  16. A Few Changes (January–February 2018)

    by , December 30th, 2017 at 04:31 PM (SWIMMER Editorials)
    You might notice a few changes in the issue of SWIMMER you’re holding (or viewing through your My USMS account).

    For starters, art director Annie Sidesinger has made subtle tweaks to give the 2018 book a fresh look while retaining its elegance and simplicity. (Get-out swim if you can spot the changes—just tell your coach I said it was OK.)

    Because we’re all about brawn and brains as well as beauty, we’ve adjusted a few departments and columns, based on reader feedback. Many readers—of all interests and abilities—rely on the Training and Technique department for swimming advice, so we’ve expanded it again.

    A new T&T column, “Psych Sheet,” will focus on the less-tangible aspects of training. Whether you swim for fun and fitness or are racing for records, a significant factor in swimming well has nothing to do with how high your elbows are. You might need coping skills to overcome prerace anxiety or motivation to stop hitting the snooze button at 5 a.m. Marty Munson, a content strategist who’s written and edited for Dr. Oz The Good Life, Shape, Prevention, and many other publications, will be seeking advice from mental health and performance experts and bringing it to you on page 6.

    We’re bringing the “2-Minute Tune-up”—a quick-hit topic that can be read in 2 minutes and remembered for your next trip to the pool—back to T&T. Yes, it takes more than 2 minutes to make the changes once you get there, but you’re in good hands with veteran swimmer and journalist Jeff Commings. A former NCAA All-American and longtime Masters swimmer, he’ll be sharing his accumulated wisdom—and a practice set to go with it—on page 7.

    Bo Hickey, a strength and conditioning specialist with Ritter Sports Performance, will be breaking down dryland exercises that are good for swimmers and showing you how to do them correctly and safely in “Dryland Difference” on page 11. Everyone’s favorite science writer Jim Thornton will be contributing our physiology features in 2018, in addition to his Healthy Swimmer column, “Check-up,” now on page 12.

    And managing editor Daniel Paulling will be uncovering inspirational stories and writing about everyday swimmers in Swimming Life, which you’ll find on page 46. We’re excited to be adding new writers to our already deep talent pool and grateful for the opportunity to bring you the best swimming magazine possible.

    Always, thanks for reading.
    Categories
    Staff Blogs
  17. 12|25|17 to 12|29|17

    by , December 29th, 2017 at 08:46 PM (Blog)
    Been out of pool due to superficial injury while cutting parsnips for Christmas dinner. Got sidetracked while dicing away and mistaken my thumb for a carrot. Superglue and a latex bandage worked well.

    12|25
    Post Christmas dinner yoga
    30 x DD(downdog) to chaturanga
    30 x touch toes, to half way up, to toes again, then all the way up
    20 x (ea leg) DD, to DD with leg up, to warrior, to fwd warrior arms back

    12|26
    treadmill - lactate production
    8 x 0:30 on 3:00
    • e.g, 0:30 @ 20% inc and 7mph, then walk remaining 2:30 @ 2mph

    12|27
    just did 5 sets of farmer walks up/down stairs with dumbells

    12|28
    treadmill - lactate tolerance
    5.5mph 4min
    2mph 2min
    6.5mph 4min
    2mph 2min
    7.5mph 4min
    2mph 2min
    7.5mph at 3% inc 4min
    2mph 2min
    7.5mph at 6% inc 1:30min

    then did weights/ other drylands for full body

    12|29
    SCM
    11 x 200 IM kick
    • fly as 12.5m UWDK, stop for breath, 12.5 UW atlantis kick x 2
    • breast and free used a snorkel and board
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  18. Sarasota Y Sharks Masters GOLD Workout 12/28/17

    by , December 27th, 2017 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 desc 1-4

    Main set
    2x
    1 x 200 4:20 kick
    2 x 100 1:50 IM
    4 x 50 1:05 IM order
    8 x 25 :40 choice desc 1-4/5-8

    Freestyle/pull set
    3x
    1 x 25 :30 easy
    1 x 50 :50 mod
    1 x 75 1:10 build
    1 x 100 1:30 last 25 strong
    1 x 150 2:10 last 50 strong
    1 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 12/27/17

    by , December 26th, 2017 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    8 x 75 1:20
    8 x 50 1:05 stroke
    8 x 25 :30 strong

    Kick set
    2x
    1 x 25 :45 easy
    1 x 50 1:15 build
    1 x 75 1:45 strong
    1:00 vertical kick

    Stroke set
    6x
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 brst, RD2 back, RD3 fly, RD4 fly, RD5 back, RD6 brst]

    Freestyle/pull set
    1 x 50 :45 mod
    1 x 100 1:30 last 25 strong
    1 x 150 2:15 last 50 strong
    1 x 200 3:00 neg split
    1 x 250 3:45 long & strong
    1 x 250 3:20 long & strong
    1 x 200 2:40 neg split
    1 x 150 2:00 last 50 strong
    1 x 100 1:20 last 25 strong
    1 x 50 :40 strong

    Sprint set
    3x
    1 x 50 1:00 25easy/25fast
    1 x 50 1:00 25fast/25easy
    1 x 50 1:15 fast
    [RD1 best stroke no free, RD2 free, RD3 choice]

    Warm down
    4 x 50 1:00

    Total: 4250
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  20. 12|22|17 scm

    by , December 23rd, 2017 at 10:03 PM (Blog)
    11 x 50 flutter kick on 1:30
    • 1:10’s - 15’s

    7 x 50 kick on 1:30
    • as 25 flutter / 25 (o) frog (e) fly
    • 1:12’s - 18’s




    drylands - very light upper body, 1 set of legs

    Updated December 24th, 2017 at 03:14 PM by __steve__

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