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  1. Budapest week 6 - Thursday

    by , June 8th, 2017 at 05:48 PM (After a long rest)
    I have a lot going on at work right now and woke at 2:30am thinking work. Realized I have a trip to the bay in 2 weeks and I have not booked travel. As a result of my mind starting to run 100mph I was unable to go back to sleep. I was like a zombie when my alarm went off but did manage to get up and head to the pool. Yesterday I decided I was going to get an extra hour of sleep and skip lifting today(based on yesterday’s stellar workout). I was again really tired but actually did ok today.

    Pool Setup LCM(Finally)
    Warm up
    400 free with snorkel
    6x50 catchup

    Main Sets
    2x(50 Kick on 1min, 2x50 free build on :50, 50 Kick on 1min)
    1000 Free for time
    200 easy
    6x100 streamline back kick with fins on 1:40
    10x50 build on :50 odds free evens back

    Warm down
    200 easy

    On the 1000 swim I looked up at 400,800 and 1000. I was 4:53 at 400, 9:53 at 800 and 12:23 at 1000 which was a 1:14.8 average. Not super-fast but I will most definitely take this one after yesterday’s crappy workout performance. On the kick I was holding 1:10’s. My back felt great on the 10x50’s.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 6/9/17

    by , June 8th, 2017 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:15] stroke choice
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    Main set
    4x
    1 x 50 1:20 [1:15] build to race finish
    1 x 50 1:20 [1:15] 90%
    1 x 50 1:20 [1:15] easy
    [RD1 best stroke, RD2 choice stroke, RD3/4 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 150 2:30 [2:15] last 50 strong
    6 x 100 1:40 [1:20] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  3. Budapest week 6 - Wednesday

    by , June 8th, 2017 at 08:48 AM (After a long rest)
    Tuesday I was really tired and ended up going to bed before 7pm. I had a decent night of sleep but woke feeling even more sore and tired than when I went to bed. This tiredness carried into and throughout my workout. I knew I would hit a wall at some point but did expect it so soon after ramping up my training. This was probably the worst I have felt and performed in a couple years. My arms were heavy the whole workout. I just could not shake it! After practice I realized I did not eat dinner on Tuesday night and ate a small kind bar before practice so suspect that this contributed to the feeling.

    Pool setup scy(again)

    warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    400 free on 5:30 breathing 3,5 by 25 at 80% effort
    400 IM negative split each 100 on 5:30
    400 free afap on 5:30
    200 easy
    4xbroken 200s on 4mins as #1 50,100,50 #2 100,50,50 #3 4x50 #4 150,50 with 5 seconds after the 50, 10 after 100, 15 after the 150
    200 easy
    10mins vertical kick as 1min vertical kick(alternating flutter kick arms out and fly kick arms out), :30 bounce off bottom and get as far out of the water as possible in streamline position
    10x50 free on 1min with 10, 9,8,7,6,5....,1 breaths per 50
    10x25 back on :30 with 10,9,8,7,....,1 stroke per 25

    warm down
    200 easy

    The 400 free afap I was 4:05 and beat. This was the highlight of the workout. The 200s I was 1:59,2:01,2:05,2:05. The rest was ok but I just had that feeling of being whooped the whole workout. One of my team mates suggested I took up something more sedentary like bridge or dominoes. He said he had never heard me complain and moan so much!
    Categories
    Swim Workouts