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  1. 9/14/17 Workout

    by , September 14th, 2017 at 08:31 AM (Swimming Through Jello)
    Pool Workout

    //Still feel the groin, no breaststroke for now. Doubled up on back because I've lost my touch on what used to be my best stroke!
    //Sprint day today - I've written out a few weeks of two-per-week program leading up to the meet in November... going to do one longer distance aerobic day and one sprint day per week.

    200 swim/200 kick/200 drill

    12x25 :30 K/Dr/Build Fl/Bk/Fr/Bk
    12x25 :30 Des 1-3 Fl/Bk/Fr/Bk (:13 fly, :14 back, :12 free, :13 high back)
    16x25 :30 1-Underwater, 2-EZ, 3-Breakout, 4-EZ Fl/Bk/Fr/Bk

    10 min vertical kick - :30 flutter, :15 dolphin, :15 rest
    //A little harder to keep 195# afloat than 170#!

    200 warmdown

    1800 + 10min vert kick
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  2. 9/13/17 Workout

    by , September 13th, 2017 at 08:15 AM (Swimming Through Jello)
    Crossfit Workout

    Warmup - 500m row, shoulder and hip activation

    Strength -
    A) Bench Press 45/10, 135/10, 165/10, 155/10,10,10
    B) DB Upright Row - 35/12,12,12,12

    Conditioning -
    5 minute clock
    50 wall ball shot (20#/10'), then AMRAP 12 DL (185), 12 bar facing burpees
    2 rounds + 21 reps
    5 min rest

    5 minute clock
    35 wall ball shot, then AMRAP 9 DL (225), 9 bar facing burpees
    2 rounds + 5 reps
    5 min rest

    5 minute clock
    20 wall ball shot, then AMRAP 6 DL (275), 6 bar facing burpees
    3 rounds + 2 reps

    //Groin feels better. Definitely much looser. Swimming tomorrow so we shall see if breaststroke feels normal or not.
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  3. Quad look back hack

    by , September 13th, 2017 at 01:17 AM (Of Swimming Bondage)
    Outside of the super-suit era (yeah, like 8 or so years ago), I did my best SCM IM performances in the fall of 2013, so, as I try to get back into IM racing shape, I looked back to this week four years ago and found the perfect workout to start off my week: doing the "Grant Hackett 200" test set with the hard efforts as IMs, repeating the same workout I did on 2013-09-14 (http://forums.usms.org/entry.php?30240-Hacking-IMs):

    Warmup sets (800):

    • 1 x 200: IM k/d
    • 4 x 50: on 0:50, w/snorkel, gentle descend free
    • 8 x 25: on 0:35 odds/evens, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast

    • 4 x 50: on 1:00, IM order, build to semi-fast
      • Was 0:38+, 0:40, 0:45, 0:36


    Hackett 200 Test Set (2,000)

    • 16 x 50: on 0:50, every 4th one at target 200 race pace
      • 09/14/13 - IM - 35, 35+, 41, 32+ = 2:24
      • 09/12/17 - IM - 37+, 38, 44, 35 = 2:34+

    • 1:00 rest
    • 12 x 50: on 0:55, every 3rd at target race pace
      • 09/14/13 - IM - 34+, 34, 40, 31+ = 2:20
      • 09/12/17 - IM - 37+, 38+, 43, 35 = 2:34

    • 1:00 rest
    • 8 x 50: on 1:00 every other one at target race pace
      • 09/14/13 - IM - 33, 34, 40, 31 = 2:18
      • 09/12/17 - IM - 37, 37++, 43, 34 = 2:31++

    • 1:00 rest
    • 4 x 50: on 1:05, all at target race pace
      • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • 09/12/17 - IM - 35, 37, 42+, 34 = 2:28+


    Cool-Down (200)



    • 4 x 50: active recovery w/snorkel on 0:50, 0:55, 1:00


    TOTAL: 3,000 SCM

    Comments:
    • While it definitely felt good to try to go hard again, the clock is a brutal mistress.

    Updated September 13th, 2017 at 01:23 AM by pwb

    Tags: hackett
    Categories
    Swim Workouts
  4. Workout 09/12/17: evening

    by , September 12th, 2017 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    The Rec Center has reopened after a two week closure for cleaning. Masters tonight with the Noah, Greg, and Jim:

    - 200 swim/100 kick/200 pull
    - 4 x 50 on 1:10 burst and cruise
    - 100 choice

    4 x 125 on 2:10 (fast last 25)
    1 x 300 DPS
    4 x 75 on 1:40 (descend 1->4)
    1 x 200 kick/pull by 50

    200 loosen and out
    [Masters/Rec/2300 yds/60 min]
    ---------------------------------------

    My work schedule is still not conducive to swimming, but I plan to make the commitment to swim with the group every Tuesday evening. We'll see how long this goes...

    Updated September 22nd, 2017 at 09:55 PM by rxleakem

    Categories
    Swim Workouts
  5. 9/12/17 Workout

    by , September 12th, 2017 at 11:34 AM (Swimming Through Jello)
    (Note: The 9/10 date for Monday's workout should obviously by 9/11... whoops)

    9/12/17 - CrossFit Workout

    Warmup - 200m run, 3x(3 burpee broad jump, 10 bar good morning, 10 kip swings), stretching

    Strength - Back Squat
    135#/5, 195#/5, 230#5, 265#/7, 195#/10,10,10
    //Meh on the set of 7. Groin still feels a bit tweaky.

    Conditioning -
    7x(400m run, 12 UB toes to bar) @ 3:00
    2:14/2:11/2:12/2:14/2:14/2:14/2:14
    //Surprised how consistent I was, got close to hitting a wall but didn't quite.
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  6. Don't Call it a Comeback + 9/10/17 Workout

    by , September 12th, 2017 at 11:30 AM (Swimming Through Jello)
    OK, I guess it is a comeback. I swam through college (Missouri S&T '11), took a ~6 year break from the pool during which I ran a half marathon, picked up CrossFit and weightlifting, not to mention 20 pounds of bodyweight!

    Recently, my finacee and I made a move to Crestwood, MO, and we happen to have a club with a Masters training group 5 minutes from our house. So, I decided to dip my foot back in. Registered for USMS, talked to the team and did my first official workout Monday. I signed up for a SCM meet 8 weeks out as a goalpost. I'll still be doing CrossFit 3-4 days a week, and I will swim 2 days a week for now.

    Onto Day 1 of logging:
    9/10/17 (8 weeks out from Ozark SCM Champs)

    100 Fr/100 Bk/200 K/200 P warmup

    4x50 K/Dr :60, 4x50 Dr/Bu :60 IMO

    5x100 Fr 1:30 (held ~1:08)

    4x50 K Board 1:05
    6x50 Pull :50

    100 Cooldown

    2100m

    //Tweaked my groin a bit breaststroke kick with the board. Will have to stretch that out and see how it feels. Not terrible for first day back, I suppose.
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  7. 1st 400 IM in 10 months

    by , September 9th, 2017 at 05:57 PM (Of Swimming Bondage)
    I've been farting around in the pool lately, a bit more focused than I was over most of the year, but still going only about 10K total yards per week and still reluctant / fearful to push anything too hard. As I'm swimming the Jamina Winston meet in Mesa - https://www.clubassistant.com/club/m...i=153531321456 - in two weeks and I have been swimming about 95% pain-free in my shoulder, I decided that I really need to get off my butt and start doing some workouts. My efforts since my last post (http://forums.usms.org/blog.php?5013-pwb) have all been variants of that, some a bit longer, many shorter.

    Today, I decided to look at my entries for the meet:

    Event
    Number
    Sex Distance Stroke Time Date
    4 Men 50 SCM Breast 0:39.99 09/23/2017
    9 Men 100 SCM IM 1:09.99 09/23/2017
    12 Men 200 SCM IM 2:28.99 09/23/2017
    16 Men 50 SCM Free 0:29.99 09/23/2017
    20 Men 400 SCM IM 5:19.99 09/23/2017

    ... and try each event in the order above from the blocks in my backyard. Thanks to my great new clock (https://www.1001pools.com/single-pos...gles-Swimnerds), I was able to see in very big, bold digits just how far I have to go!!

    Warmup sets (950 SCM)
    • 1 x 400: IM, kick-drill by 25
    • 6 x 50: on 0:55, free swim, descend in 3s, 1st 3 w/snorkle (0:40 -> 0:38), 2nd 3 straight swim (0:38 -> 0:36)
    • 8 x 25: on 0:40, odd laps easy drill, evens build swim
    • 1 x 50: scull


    Meet Simulation (1,800 total)
    Race the above 5 events in order, with a 4 x 50 active recovery after each (on 0:45, 0:50, 0:55, 1:45 to 2:15) with the 1st two 50s free and 2nd two 50s back
    • 50 breast - 0:40
    • 100 IM - 1:19+
    • 200 IM - 2:49
    • 50 free - 0:31
    • 400 IM - 5:43


    TOTAL: 2,750 SCM

    Comments:
    • When I made my entries, I looked at my slowest ever recorded race times and then added what I thought was a sufficient buffer to reflect my lack of training. Clearly, I have a long way to go in two weeks!
    • However slow I was, it felt good to actually try to swim fast.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 9/8/17

    by , September 7th, 2017 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 100 1:45 50st/50fr
    4 x 50 :50 choice

    Kick set
    8 x 50 1:15 25fast/25easy

    Main set
    4x
    4 x 25 :40 perfect stroke
    2 x 50 1:05 desc
    1 x 100 2:00 IM/stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 150 2:05 desc 1-4
    4 x 150 1:55 strong

    Warm down
    4 x 50 1:00

    Total: 4800
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  9. Changes to FINA Rules

    by , September 6th, 2017 at 08:01 PM (Rules Committee Blog)
    United States Masters Swimming (USMS) is a member federation of FINA - Federation Internationale de Natation Amateur - the international governing body for aquatic sports. Both USMS and USA Swimming follow the rules of FINA so world records and world top 10 performances can be recognized and so we can have consistency in the rules within the sport.

    FINA typically considers rule changes during the first year of the quadrennial (the year after the Olympics) when the FINA Congress meets at the World Championships. This is a long process that begins almost a year prior to the Congress when member federations have an opportunity to propose changes.

    The FINA Congress met on July 21, 2017 at the World Championships in Budapest. There were two changes approved to the swimming rules (those affect USA Swimming and USMS) and one change specifically approved for masters.

    The first change to the swimming rules is not really a substantive change at all, just a clarification in wording. FINA deleted a sentence from the rule that said "underwater kicking on the side is permitted". That does not mean that underwater kicking on the side is suddenly illegal in butterfly. FINA simply thought that the sentence was redundant and decided to take it out of the rule. The USMS rule does not have this language and since there is no change in how the butterfly will be judged, we dont need to change the USMS rules. Keep those underwater kicks!

    The second change affects the freestyle leg of individual medley and medley relay events. You might recall that in 2015, FINA issued an interpretation of the current rule that said swimmers cannot be in a position on (or towards) the back when swimming freestyle in an IM or medley relay event. This is because being in a position on the back constitutes a legal backstroke and swimmers are not permitted to repeat a stroke previously swum on the freestyle leg of an IM or medley relay (butterfly, backstroke, or breaststroke). This interpretation had the unintended consequence of making it illegal to execute a freestyle turn and leave the wall on your back, even if only for a short time followed by a correction to a position on the breast.

    The rule change would still prohibit swimming in a position on (or towards) the back for most of the freestyle leg of an IM or MR event. But, swimmers will now be permitted to leave the wall on the back, as long as you return to a position on (or towards) the breast before any stroke or kick.

    The third change affects the timing systems required to set a world masters record. Previously, FINA accepted world records when timed with an automatic timing system (touchpads), a semiautomatic primary timing system (automatic start with a button finish), and hand-held watches. Less than 5% of world records in recent years were set with any timing system other than automatic (touchpads). FINA will no longer accept world record applications unless timed with an automatic primary system (touchpads). In the event of a touchpad malfunction, FINA will accept record applications from a one, two, or three button semiautomatic backup system. Buttons may only be used as backup in case of touchpad failure, they may not be used as the primary system for records.

    These changes are effective September 21, 2017. Since USMS automatically adopts changes from FINA, the IM rule will also take effect in USMS sanctioned meets on this date. With our upcoming USMS National Convention, we will be distributing the rule changes to LMSC officials at convention and prior to September 21 to ensure that everyone is informed of the changes.
  10. Sarasota Y Sharks Masters GOLD Workout 9/7/17

    by , September 6th, 2017 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30

    Kick set
    3 x 100 2:15
    6 x 25 :40 sprint

    Main set
    5x
    1 x 75 1:30 build
    1 x 50 1:00 sprint
    1 x 25 1:00 easy
    [RD1 best stroke, RD2/4 stroke choice, RD3/5 free/choice]

    Free/pull set
    2x
    4 x 100 1:30 long & strong
    4 x 75 1:05 neg split
    4 x 50 :50 desc
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
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    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 9/6/17

    by , September 5th, 2017 at 02:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM
    4 x 100 1:30
    4 x 75 1:45 kick

    Main set
    4x
    1 x 100 2:00 IM
    1 x 75 1:40 kick
    1 x 50 1:00 stroke
    1 x 25 :40 free

    Free/pull set
    4x
    1 x 300 4:15
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 5000
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    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 9/5/17

    by , September 1st, 2017 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 2:00 50st/50fr
    3 x 100 1:30 desc 1-3

    Kick set
    6 x 50 1:15 desc 1-3/4-6
    6 x 25 :40 sprint

    Main set
    4 x 25 :25 IM order
    3 x 100 2:00 50fly/50free desc 1-3
    4 x 25 :30 IM order
    3 x 100 2:00 50back/50free desc 1-3
    4 x 25 :35 IM order
    3 x 100 2:00 50brst/50free desc 1-3
    4 x 25 :40 IM order
    3 x 100 2:00 50freefast/50free desc 1-3

    Free/pull set
    4 x 100 1:30 desc 1-4
    1 x 200 3:00 strong
    3 x 100 1:30 desc 1-3
    1 x 150 2:15 strong
    2 x 100 1:30 desc
    1 x 100 1:30 strong
    1 x 100 1:30 mod
    1 x 50 :45 strong

    Warm down

    4 x 50 1:00

    Total: 4650
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  13. Haven't Tried A Swim Meet Yet? Go for It! (SeptOct 2017)

    by , August 31st, 2017 at 03:54 PM (SWIMMER Editorials)
    In 2007, as a new Masters swimmersix or so months inI waited behind the blocks for my first swim race in 30 years. I was in the first heat of the first event, the 1,000-yard freestyle. The Star-Spangled Banner played as I stood alongside my fellow competitors, none of whom I knew, in my plain, wide-strap practice suit, new team cap, and comfortable goggles.

    When the anthem started, I was shocked to feel an unfamiliar maybe forgottenanxiety and emotion. My eyes stung and suddenly I was 12 years old again and all the other girls had grown taller and I hadnt and I knew I was going to choke and.

    I didnt know most of the people on my new Masters team because I practiced at an off time, and I really had no idea why I even signed up for this dumb event. Waves of regret lapped at my toes as I stepped up on the blocks.

    But off I went and before I knew it, 40 lengths went by. After the race, someone asked me, How did it go? Basking in a sense of accomplishment, I was proud to report, It was great!

    What I didnt know: Around length 27, the swimmer counting for me dropped the plastic lap counter into the (deep end of) the pool. She dived down, retrieved it, and scrambled back on to the bulkhead. Officials and coaches buzzed briskly to the end of my lane to see what, if anything, needed to be done. She had some difficulty with the wet numbers and there was confusion as to what number should be displayed.

    But I never noticed a thing.

    Such is the power and magic of a competitive event, even if youre not really a competitor. Although I had some long-ago age-group experience, I was a noob that day. I have no recollection of what place I came in or what my time was. I just remember feeling the exhilaration of doing something seemingly frivolous, yet oddly important to me.

    Some of my swimmer friends have literally started from scratch, learning to swim at 40 or 50 and never imagining they would step up on those (frightfully high) platforms, dive in, and race other swimmers. But they did, and have reported similar experiences at their first meets (minus any lap-counter snafus). They, too, dont remember speedy times or ribbons or glory. But they cherish those moments and how they felt when they touched the wall for the first time in a meet.

    Looking through the images captured in Riverside, Minneapolis, and Budapest this year, Im reminded of how much fun championship swim meets can be. Yes, the nonswimmers in your life wont understand why you would hang out all day or weekend or week(!) in the sun or inside a biodome-like natatorium, only to leap off the blocks occasionally, pitting yourself against faster swimmers. No, you probably wont win anything. But you wont care.

    Youll be too busy cheering for your teammates and discovering (or rediscovering) the crazy fun of relays. If you travel to an unfamiliar city, you and your swim peeps will enjoy exploring it after the meet, taking pics, and creating memories that will last a lifetime.

    Set your sights for Spring Nationals in Indianapolis or Pan-Ams in Orlando for 2018.

    Updated December 30th, 2017 at 03:25 PM by Editor

    Categories
    Staff Blogs
  14. Sarasota Y Sharks Masters GOLD Workout 9/1/17

    by , August 31st, 2017 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 75 1:15 desc

    Kick set
    4 x 75 1:45 last 25 fast

    Main set
    3x
    1 x 25 :40 fly or brst
    1 x 50 1:00 back or free
    1 x 75 1:30 brst or fly
    1 x 100 2:00 free or back

    Sprint freestyle set
    3x
    1 x 25 :30 easy
    1 x 50 1:00 mod
    1 x 75 1:15 build
    1 x 100 1:45 sprint

    Free/pull set
    3x
    4 x 100 1:30 desc 1-4
    1 x 200 3:00 strong

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 8/31/17

    by , August 30th, 2017 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:15
    5 x 50 1:05 stroke
    2 x 125 2:00
    5 x 50 :50 desc

    Kick set
    1 x 250 5:30
    5 x 50 1:15 25fast/25easy
    1 x 100 easy swim

    Main set
    3x
    1 x 100 2:00 stroke
    1 x 100 2:00 IM
    1 x 100 2:00 free
    [RD1 stroke fast, RD2 IM fast, RD3 free fast]
    [Non fast swims are perfect stroke]

    Free/pull set
    1 x 400 6:00 long & strong
    1 x 300 4:30 neg split
    1 x 200 3:00 last 50 fast
    1 x 100 1:30 mod
    1 x 100 1:20 mod
    1 x 200 2:40 last 50 fast
    1 x 300 4:00 neg split
    1 x 400 5:20 best effort

    Warm down
    4 x 50 1:00

    Total: 4700
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  16. Lake George Open Water Swim (5k)

    by , August 29th, 2017 at 04:30 PM (aztimm's training blog)
    I've been wanting to do this swim for several years, and this year the stars finally aligned and I was able to do it.



    The air temp was a chilly morning for the swim, in the low 40s when I first got up, but was near 60 when I started. Close to 70 when I finished.
    Reported water temp was 73, which I felt was perfect. There were warm and cool spots, but overall I felt fine from that end.

    For the 2.5, 10k, and 5k there were about 250 people registered. I did the 5k, and I'd guess about half of all registered also did that.

    The start was a little rough, but I've been in worse. It was surprising how shallow the water was and for about 100 yards or so.
    I had some goggle/contact issues for the first 200-300 yards and had to slow to a breaststroke to adjust a few times. It eventually worked itself out.

    I don't really have any complaints about the race...just my performance in it. I didn't swim at all for a week before so I wasn't the most prepared I could be. I was traveling and walked/jogged every day on the hotel treadmill. Heck, I even paddle boarded in Lake Champlain a few days before (should have just swum there). So my legs definitely weren't fresh. I expected my overall time to be in the 1:30-1:45 range and I finished right around 1:45 (+ a few seconds). There was a little bit chop. It was rougher going one direction, but seemed to push me the other (the course was 2 loops).

    My Apple Watch actually did record this course, both the map (I'll paste in) and even 100 yard splits. My splits were mostly consistent...just consistently slow. Actually I'm not quite sure how accurate they are, as some actually do vary.



    Overall this was a great swim. Fantastic support. They do a dinner the night before, but I didn't attend. Great food after the event. Incredible mountain views while swimming (the picture I posted above doesn't do any justice). Great cheering/announcement as people finished.
    The only downside is that the location is a bit remote. There isn't a heck of much in Hague, NY. I stayed in Lake George, about 45 min away. Since I drove in from Burlington, VT, I drove via Hague (even stopped to check things out) to give myself an idea of the distance. But the location seemed to give the event an extra sense of quirkiness.
    I'd definitely do this swim again.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 8/30/17

    by , August 29th, 2017 at 02:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:45 50catch-updrill/50swim
    4 x 100 2:15 kick
    8 x 25 :40 choice

    Main set
    4x
    1 x 150 3:00 50kick/50drill/50swim
    1 x 75 1:30 IM
    3 x 25 :40 stroke desc 1-3
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: one arm, switching every three strokes]
    [Back drill: 25 right arm only, 25 left arm only]
    [Brst drill: 2 kicks, 1 pull breathing only on pull]
    [Free drill: Fist drill]

    Sprint set
    4x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 fast
    1 x 25 :30 easy
    [All swims are choice]

    Free/pull set
    5 x 75 1:10
    5 x 75 1:05
    5 x 75 1:00
    5 x 75 :55

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 8/28/17

    by , August 27th, 2017 at 10:29 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    5 x 100 1:45
    6 x 50 1:05 stroke 2 of each
    4 x 50 :50 desc

    Kick set
    2 x 150 3:20
    8 x 25 :40 sprint

    Main set
    3x
    6 x 25 :40 stroke 2 of each
    1 x 150 3:00 IM strong

    Sprint set
    4x
    1 x 50 1:00 mod choice
    2 x 25 :30 sprint choice

    Free/pull set
    5 x 150 2:15 long & strong
    4 x 150 2:00 desc 1-4
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 8/25/17

    by , August 24th, 2017 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/st
    4 x 75 1:45 kick
    4 x 100 1:30

    Main set
    10 x 75 1:20 strong last 25
    10 x 50 1:05 build
    10 x 25 :40 sprint
    Odds: stroke, Evens: free on all

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:15 strong
    3 x 100 1:30 desc 1-3
    1 x 100 1:45 strong
    3 x 75 1:05 desc 1-3
    1 x 75 1:15 strong
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4800
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 8/24/17

    by , August 23rd, 2017 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    3 x 100 1:45 50fist drill/50swim
    6 x 50 1:00 choice

    Kick set
    2 x 100 2:15
    4 x 50 1:05

    Main set
    4x
    4 x 25 :40 perfect stroke
    1 x 50 1:00 easy free
    1 x 100 2:20 fast 85%
    [RD1/3 stroke/IM, RD2/4 choice]

    Free/pull set
    3 x 200 3:00 long & strong
    3 x 200 2:50 neg split
    3 x 200 2:40 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized