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  1. Wednesday 3/27/19

    PM SCY Solo @ LRRC "I.M."

    500 warm-up I.M.
    12x50 @ 1:00 kick I.M.O. w/ BD (except BK)
    8x75 @ 1:20 focusing on transitions
    odd: FL/BK/BR
    even: BK/BR/FR
    2 - drill
    2 - fast inside flags (fast turn)

    12x25 @ :40 mid-pool 12.5 BK/12.5 BR working on crossover turn

    3x400 @ 4:40 pull w/ paddles + SNKL

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  2. Sprint Day - 3/27/19

    So I signed up for my first ever Masters meet in Nashville in May, just in the 50 and 100 free and so I've been trying to do one true sprint workout a week. Because I only have access to train scy and the meet is lcm, I am trying to add 25 extra to help with endurance. So typically I'd do this main set as 100's and 50's, but I beefed it up for the sake of racing again (it's been over a decade).

    W/U (1200):

    300 swim
    200 IM drill w/ fins
    6x50 kick w/ fins @ 1:00
    8x25 fast/easy, easy/fast, fast, easy x 2
    200 pull long & smooth

    Main (900):

    3x125 FAST @ 2:30
    50 easy
    3x75 FAST @ 1:45
    50 easy
    4x25 FAST @ 1:00
    100 easy

    Total: 2100

    I originally wrote the workout to add 8x50's stroke - 25dr/25sw at the end, but to be honest I was spent after the main set so I left it at that. If you need more warm down, feel free to add those 50's at the end.
    Categories
    Swim Workouts
  3. 3/27/19 Workout

    by , March 27th, 2019 at 08:38 AM (Swimming Through Jello)
    Wednesday, 3/27/2019 Pool Workout

    Bringing yardage down a bit for Ozark Masters Champs this weekend. Not quite peaking, I definitely already did that for Sectionals and three weeks is a little quick to bring it all the way up and back down again. More of a drop taper.

    1000 mix warmup

    8x75 1:20
    o-SLOB dolphin/free/SLOB dolphin
    e-free/long UDK/free
    1-4 no fins, 5-8 fins

    5x{2x100 pull 1:30 br 3/4/5/7 x 50
    50 free w/fast kick 1:00}

    12x25 VS :30 fl/bk/br

    3 starts + 25 ez

    100 warmdown

    3400y

    An IBD flare up is the best way to make you feel completely out of control of your own body. Super uncomfortable and definitely not getting good sleep the past week. Somehow I'm still swimming pretty fast, but after the meet this weekend I'm taking a week completely off.

    Updated March 27th, 2019 at 01:23 PM by JPEnge

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