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Swim Workouts

  1. Friday, Sept. 6

    by , September 7th, 2013 at 11:11 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt:

    Warm up:

    700 various
    4 x 50 scull w/agility paddles @ 1:05
    12 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 fly @ :30
    50 EZ
    -- My breakouts were so horrendous, I just desisted. I was too tired too really work on them.

    5 x (4 x 50 @ :40 + 50 EZ) w/fins
    -- 2 free, 3 kick
    -- these quasi broken 200s are about as "aerobic" as I get on my own.
    50 EZ

    3 x (4 x 50 drill, IM order) @ 1:00
    100 EZ

    Total: 3500


    I wasn't feeling much like speed work after yesterday's workout and some mental fatigue. You need to be really dialed in mentally to go true AFAP. So glad it's the weekend. It has been a really rough week with Lil Fort. She has a soccer game today. Hoping to get her out of the house now for a run with Mr. Fort. Endorphins good!
    Swim Workouts
  2. Week 49 - Saturday

    by , September 7th, 2013 at 10:11 AM (After a long rest)
    I had a good nights sleep but I was still sore when I woke this morning. Not the same overall ache from yesterday but my tri's, Lat's and chest were still sore. These areas remained sore throughout today's workout but I felt a little better after I got warmed up. Our main set today was 200s which as I have blogged previously I find the hardest distance to train for. I had a decent set today.

    warm up
    8x100 on 1.25 with snorkel

    Main set
    3x200 swim descend 1-3 on 2.40
    3x200 pull with paddles descend 1-3 on 2.40
    3x200 back descend 1-3 on 2.40
    3x200 swim descend 1-3 on 2.40
    no rest between sets
    400 easy with 10 or fewer strokes per 25
    2x(2x50 swim with fins on 30, 50 back with fins on 30, 50 easy on 1.30)

    Warm down
    100 easy

    Total 4100scy

    On the first set of 200s I struggled getting going on the first 200 but finally got into a rhythm after the first one and went, 2.05, 2.01, 1.58. The second set I went 2.04, 2.00, 1.57. The back set was interesting because I seldom do back and I don't recall the last time I tried doing quick 200s. My times were surprisingly consistent and went 2.20s on all three despite trying to descend. The last set of 200s I went 2.01, 1.59, 1.56. The 50s with fins were pretty easy and I think I need to drop my 50s with fins times to 27.5s for these short sets. I held 25s on the frees and 27.x on the back. I hope to feel better soreness wise on Monday after a nice couple of days of rest.
    Swim Workouts
  3. 09.06.13 - Friday workout

    by , September 6th, 2013 at 02:56 PM (Pete's swim blog)
    Swam w/ Dave and Meredith. Dave B and Roger dropped by for a quick swim in prep for their triathlon. Felt decent today.


    600 Warm up

    5 x 100 - 1:30 odds IM, evens stroke
    100 Easy

    4 Rounds of:
    * 2 x 50 Stroke - :45 (did these IM Order by round)
    * 2 x 50 Easy free - :45
    * 2 x 50 Kick - 1:00 (did these IM Order by round)
    * 2 x 50 Easy kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 - 4:30, Convert free -> stroke by round
    100 Easy
    The original interval for the 300 was 4:00. We dropped it back so we could make it. I did breaststroke. Dave and Meredith did fly. I kept up with the flyers and was actually pulling away from them at 150 yards. At 200 yards, I hit a wall and started having problems on my pull-outs. They both blew past me on the last 25. Ended up making 4:25.

    4 x 50 - 1:00 Kick w/ fins, underwater down, easy back
    4 x 50 - :50 IM Order
    4 x 50 - :40 Free, made :35s

    200 Cool down

    (5700 total)
    Swim Workouts
  4. Friday, September 6, 2013 9:00-10:15am

    by , September 6th, 2013 at 02:55 PM (Fast Food Makes for Fast Swimming!)
    I'm starting to enjoy these early morning swims. I get there at the beginning of the late morning/lunch swim (9:00-1:00pm), and can always get a lane to myself. It's so vacant that everyone is that way though, and at times there are open lanes. The water walkers in the open area of Lane 1 & 2 actually outnumber us at times.

    This also marks another day in history. I'm back up to 3 practices in a single week!! I haven't been this waterlogged since the end of July!


    400 Free
    200 SDK w/ short fins on back
    400 Free Pull

    10 x 50 Flutter Kick w/ board @ 1:00 (went ~ :53s)

    10 x 150 @ 2:20 (25 Fly Drill, 25 Fly Swim up-tempo, 100 Free EZ) - went ~ 1:55-2:00
    not extremely grueling, but enough to make my body question what my mind was thinking.

    4 x 100 Free Pull @ 1:30
    4 x 100 Free Pull @ 1:25
    4 x 100 Free Swim @ 1:20
    just EZ swimming all of these around 1:15s/100


    4300 Yards - not sure what happened today, but I made it well over 3K.

    It's nice to just get out and swim, without trying to pressure myself with making extreme intervals, or having a bunch of upcoming meets to worry about. I still have that internal drive keeping me going, though not sure what I'm aiming for now.
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/09/2013

    by , September 6th, 2013 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:15 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 2:15
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 sprint :40 #8 on 1:40
    Two rounds. Choice.

    1 X 400 free 6:00 5:20
    4 X 100 free 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Workout 09/06/13: morning

    by , September 6th, 2013 at 09:49 AM (Maple Syrup with a Side of Chlorine)
    The first week of school has been going well, with the kids (Preston and the his exchange siblings) settling into new routines without much difficulty. I spent a few days at the college tiling, and was able to sit in on the whole class that I am auditing last evening. I'm going to work on harvesting in the garden (apples, beans, potatoes) this weekend, and checking on the grapes as I should be jamming (well, more precisely, jelly-ing) in the next few weeks. I was able to get in this morning for a swim:

    - 200 Fr/200 Bk/200 IM drill
    - 4 x 25 burst and cruise

    Kick Swim Pull (board/agility paddles/buoy)
    050 100 200
    100 150 300
    050 100 200

    5 x 100 on 1:30
    - odds = Fr (work on no-breathe through flags)
    - even = stroke (Bk/IM)

    200 loosen and out
    (Solo/Rec/2650 yds/45 min)

    Having been on a relative holiday from swimming over the last two weeks, I can definitely feel that my kicking and swimming speed are diminished, which the clock confirms. I am planning to add in some more structured dryland activities this fall and also continue to change my diet, working to eliminate more processed foods. I have been eating more fruits and veggies, including daily smoothies with my homemade yogurt, which has gotten me down ten pounds since July. This goes along with trying to declutter the excess stuff around the house, mostly paperwork that is no longer needed as well the garage and all of the mysteries it contains
    Swim Workouts
  7. Week 49 - Friday

    by , September 6th, 2013 at 08:21 AM (After a long rest)
    My daughter did her first private lesson with my coach last night, working on her turns. While she swam I lifted. I ended up doing the circuit training I did last spring and by the end was really really sore. This morning was pretty miserable and in fact kept waking last night each time I would move in my sleep. Today's swim felt good in that it loosened me up and this was a great workout for doing this. We ended up doing a ton of yardage in the 70-75 minute swim.

    Last nights weight workout

    10 min warmup on the vasa swim trainer.

    4x(10xbench press, 10x seated row hands inside, 10xseated row hands outside, 10xlowe back curl, 20xleg extension, 10xmilitary press, 10xinclined bench press, 10xlat pull down hands inside, 10lat pull down hands outside) these were done continuously with no rest and each circuit I increased each machine by a plate.

    Todays swim

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 swum 12.5 streamline kick, 12.5 free,m12.5 streamline kick, 12.5 free on 1min
    500 swim swum with odds overkcik fast, evens long stroke easy

    Main set
    3x1000 free on 11.30

    Warm down
    300 easy

    Total 5000scy

    i went 5.25 on the 500 and felt pretty good despite stiffness in my tris and lats. The young Jr racer was in my lane again today which kept me pushing throughout the whole workout. She did 800s to my 1000s and I did everything I could to finish when she finished. This was the first set of 1000s I have done in quite a while and probably the best I have done since I got back in the pool. I went 10.35, 10.41, 10.37. The last one in particular I had to push the whole way whereas the first one I got in a groove and cruised.

    Updated September 6th, 2013 at 04:21 PM by StewartACarroll

    Swim Workouts
  8. Getting better but not 100% yet & wo-manatees have returned

    by , September 6th, 2013 at 07:42 AM (Mixing it up this year)
    I don't think I will ever be 100% because of my back but the head cold is subsiding some and the lower back is feeling better that it had.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle, paddles & bouy holding 1:35's as a relaxed pace
    800 IM switch order to fly,bk,fr,br w/zoomers each 200 as 50 rt arm/50 lt arm/50 kick/50 swim on br do 100 pull/50 kick/50 swim
    400 free fast pace had to swim around 3 wo-manatees
    3x100 choice EZ lots of rest because I had to look for an opening in the lane where I wouldn't mow the 3 wo-manatees down. But since it was warm down that was fine.

    Total 3000 meter
    Swim Workouts
  9. Finally! Thursday, Sept 5

    by , September 5th, 2013 at 05:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull/drill w/agility paddles @ 1:05
    12 x 25 shooters w/fins @ :40 -- I did an actual back shooter for the first time in months!
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    -- relieved to see that my times were about the usual on these

    6 x (50 AFAP + 150 EZ)
    -- fly (23 high), breast (28), fly-back (24), 3 x kick (25+s)
    -- these times weren't too bad either, but technical execution was way off

    8 x 50 DPS free w/paddles @ 1:00
    100 EZ

    Total: 3900


    Finally swam in a nice pool today -- Pitt -- for the first time since June. Deep, cool, digital clocks everywhere. Ahhhh ... Also tried doing some real AFAP work for the first time in awhile. I felt pretty discombobulated. My breakouts were also atrocious. Shallow pools create bad habits, I guess. Unfortunately, that was the only decent part of the day. Lil Fort is not adapting well. The magnitude of change is great -- new city, new house, new school, new everything. She had her first XC race today with her middle school team. She tried to refuse to race and claimed she didn't feel well. Her coaches (who are great) somehow jollied her into it and she did win. I was worried she was going to tank it on purpose. So there is no happiness in mommy land right now. I think it's going to take a looong time. I'm not sure how focused I'll be on training until she's more settled.
    Swim Workouts
  10. Thursday, Sept. 5, 2013 ...a page from Leslie

    by , September 5th, 2013 at 02:45 PM (Fast Food Makes for Fast Swimming!)
    I was looking through the blogs the other day, and saw that Leslie had written a workout for the "A Group" masters practice group at Pitt, and it looked pretty good. I decided to give it a shot on my own this morning at the Y, and luckily had a lane to myself.
    I have to admit, I'm more out of shape than I thought, 'cause I had to bail on the workout after 3000 yards. Thanks Leslie!

    Warmup (slightly modified from her assigned one):

    100 Free
    100 Stroke (Back)
    200 Free Pull
    200 SDK w/ short fins on back
    100 Stroke (Back)
    100 Free

    5 x 200 Free Pull w/ TYR Catalyst paddles (her plan was paddles only) @ 2:30
    ranged from 2:20-2:22
    I hit on the first one at 2:20, and knew this was going to be a killer, especially in my "out of shape" state that I'm currently in. Glad there was only 5 of them...though 3 would've been better.

    about a minute rest

    5 x 100 Free (50 Fastish / 50 EZ cruise) @ 2:00
    my total times were around 1:13s, but the first 50 was up-tempo
    5 x 100 IM @ 2:00 (held around 1:25s)
    I was just swimming these, and couldn't put forth much more effort.

    200 EZ and out

    3000 Yards in ~45 minutes


    There was another round of 5 x 100s after the IMs but I couldn't remember what she had in the sequence. Yeah, I tried to remember the whole thing, and did decent at that. I knew there were some 75s stroke after that, and a AFAP 200 broken, but I wasn't having any of that today.

    I did go and renew my YMCA membership today. I figure with my new job on swing shift, and getting done at 11:00pm, plus winding down after work, I don't get to be till about 12-12:30am. I can't realistically think I'm going to be able to get up and swim, then function afterward for a 5:00am masters practice! I'm taking another page from Leslie and saying that! I'll just enjoy the later morning/lunchtime lap swims available at the Y pool. Yeah, it's warmer water, and yeah I may have to deal with noodler-type swimmers on occasion, but it's not really that bad. Plus I'm on more of a "relaxation period" with my swimming, as competition may not come around as often for me for a while.
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/06/2013

    by , September 5th, 2013 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 300 IM 5:15
    1 X 150 2:45
    4 X 25-fast- :40 #4 on 1:40
    Three rounds.
    150's: fly/back/breast by 50
    25's: Round 1 fly, 2 back, 3 breast

    9 X 100
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. 09.05.13 - Thursday workout

    by , September 5th, 2013 at 11:50 AM (Pete's swim blog)
    Swam yesterday with Meredith and Dave. Dave B and Roger came in later and did a broken 400 in preparation for a sprint triathlon they are doing this weekend. I put in 5K total, most of which came in 6 rounds of: (4x50 IM Order @ :50 + 2x200 pull @ 2:20 + 1:00 Rest) Today, I swam w/ Dave. Dave B showed up later in full triathlon gear. He looked pretty fancy with his new red TYR tri-jammer nicely coordinated with his cycling jersey and red highlighted running shoes. I'm pretty sure he will be fast but if he isn't, at least he has the looking fast part of it down.

    Speaking of cool new stuff, I got my yearly GTD Nike swim suit in the mail yesterday for making 500 miles. Looks like I've held on to my sponsorship deal for another year. Wake up TYR and Speedo! Yet again, I'll be sporting a Nike swoosh on my left hip instead of your brands. My agent is standing by for your call.


    600 Warm up

    4 x (75 Pull @ 1:00, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :55, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :50, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:20)
    100 Easy
    We took a lot more than 1:00 for rest but stuck with the intervals otherwise.

    10 x 100 Up/down kick - 1:30 (:05)
    100 Easy
    I used fins for this.

    4 x 100 @ 1:20, 1:15, 1:10, 1:05
    Didn't do too bad with this. Made the first two and then did a 1:12 and 1:08. So, I was only 5 seconds back this time.

    300 Cool down

    (5200 Total)
    Swim Workouts
  13. Week 49 - Thursday

    by , September 5th, 2013 at 08:22 AM (After a long rest)
    Today I awoke sore and tired like the rest of this week.i was pretty sore and tired throughout this workout but was pleased with the fact I pushed through this one. This was one of the tougher workouts I have done in a while both physically and mentally.

    600 free with snorkel
    10x50 catchup on 50

    Main set
    4x(3x100 on 1.10, 2x50 on 30)
    3x(2x50 kick with fins on 1min, 100 kick with fins on 58)
    4x200 free on 2.40 with snorkel long and easy on 2.40

    Warm down
    200 easy

    Total 4300

    I held 1.00-1.01 on the fast 100s and 28s on the fast 50s. I was very pleased with this set especially since I felt so sore throughout. The kick was good and I used the 50s as active recovery and went 54s on the fast 100 kicks with fins on my back, with good SDKs off the walls. I am very muscle sore right now and not looking forward to weights tonight.
    Swim Workouts
  14. I hate feeling miserable but yet I still swim

    by , September 5th, 2013 at 08:02 AM (Mixing it up this year)
    I have to admit my back was much better today but the head is a different story. As I write this I have a slight headache which I almost never have. Sinuses are YUCK! Another day of just plodding along and no energy.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:30, 1:30, 1:27, 1:27, 1:27 no energy this was just a nice easy pace
    200 breast kick
    4x50@1:30 breast scull w/snorkle
    4x50@1:15 accordian drill w/snorkle
    4x50@1 breast pull w/zoomers
    200 breast in 3:45
    100 free EZ

    That is it! Total 2600 yards
    Swim Workouts
  15. Wednesday, September 4, 2013

    by , September 4th, 2013 at 09:25 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Partly cloudy, humidity at 68%

    Warm Up
    400 BK as 2(50K,150DPS)
    200 BR as 2(25K, 75S) w/snorkel
    200 FLY as 2(25K, 25RA/LA, 50S) w/snorkel
    200 FR as 50K, 50RA/LA, 100 CU w/snorkel
    1x50 as 25 Fly-Fast/25 BK-EZ *14.0
    1x50 as 25 BK-Fast/25 BR-EZ *15.8
    1x50 as 25 BR-Fast/25 FR-EZ *18.7
    1x50 as 25 FR-Fast/25 BK-EZ *13.2

    *Set 1*
    3(3x100 FR on HR rest, 100 ez/BK) 100 FR as 50 Steady/50 Fast Negative -2 or -3
    *36-34, 36-33, 35-32
    *37-33, 35-33, 35-32
    *38-32, 35-33, 34-31
    ---200 Bk

    *Set 2*
    2(4x25 dive 25s, walk back)
    Fly *13.4, 13.2, 13.3, 12.8
    FR *12.7, 12.4, 12.5, 12.0
    ---100 BK

    *Set 3*
    4x200 FR on 3:00, desc 1-4 w/snorkel-agility paddles-buoy-tube
    *2:44, 2:42, 2:38, 2:37, right into...
    6x100 FR on 1:40, desc 1-6 w/snorkel-agility paddles-buoy-tube
    *1:21, 1:20, 1:19, 1:18, 1:17, 1:16
    ---100 EZ BK
    ---10x50 BK Kick/RS-LS on :50, w/fins *38-34

    *Set 4*
    4x300 FR on 5:00, desc 1-4, 300 as (50K, 50RA/LA, 100 CU, 100 Swim)
    /with snorkel-agility paddles-fins
    *3:42, 3:40, 3:37, 3:33

    Warm Down
    400 BK/FR DPS
    2x50 FR SPL-24

    FGCU Aquatic Center pools will be all SCY starting Sept 19. While I will miss LCM, I am looking forward to training SCY too, it would be convenient to have both options. In this part of Florida, the raining season has continued with daily afternoon intense thunderstorms, but I have managed to swim most mornings and avoid the worst of the weather. My kids will soon have their nine week academic progress reports in hand, but when looking at the online results I can see that they are on target for their goals at this point. We are looking at some family trips either in Orlando or Fort Lauderdale to reward their good performances so far.

    Set 1 was the most challenging set today. The focus was to get out smooth, steady at SPL-28 and then come back as strong as possible but at max SPL-32. I did the best when I breathed the least, so my results were unsteady, but the last one really had me gasping at the end! Then after swimming to exhaustion in Set 1, attempting fast 25s in Set 2, Set 3 results were good because my SPL for FR pull w/paddles is averaging 3-4 strokes/50 less than three months ago, but I am doing the same times. As for my starts/dives, after saying it again and again, I will have to do starts/dives almost daily to really master consistent performance! Once again...I have not done any dives for several weeks, and it certainly was evident today! In Set 2, my one good dive with strong underwater and effective breakout was #4-Fly in 12.8, as all the other dives were embarrassing.

    The last six weeks, I switched to training with TYR Flex Fins (size M), which are longer and stiffer than my Slim Fins. With daily use doing either skill and drill swims, or fast quality and power swims, my ankles, legs, and core are certainly stronger. It takes a lot of effort to swim fast and as best possible technique with these fins and/or also combined with agility paddles. Today doing set 4 I was able to crank out some solid swims! It feels so great to swim fast on the last set.

    Now that September is ticking away, the weeks will go by faster and faster as we near the end of 2013, so I need to get my Rowdy Gaines SCM Meet entries in ASAP, and plan out what other meets to attend.
    Swim Workouts
  16. Tuesday, Sept. 3

    by , September 4th, 2013 at 03:32 PM (The FAF AFAP Digest)

    RC/scap, 10 min
    power wheel roll outs, 2 x 15
    crunches on yoga ball with feet on wall, 2 x 25
    long arm crunches, 2 x 50
    twists w/30 lb ball, 2 x 15
    captains chair leg raises, 2 x 15
    hip abductors, 100 x 4 x 8
    low row negatives, 70 x 3 x 8
    glute isolator, 70 x 3 x 8 each leg
    tricep press, 80 x 4 x 8
    overhead squats w/bar, 15
    knee tuck jumps, 10
    handstands, 10

    Swim/SCY/ Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles @ 1:10
    odds = front scull
    evens = caterpillar fly drill
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (100 AFAP + 200 EZ)
    -- broken for :10 @ 25s
    -- the last length of fly was dreadful and I wasn't even going real AFAP

    6 x 25 w/chute @ 1:00
    150 EZ

    Total: 3050


    This was first back to back dryland + swim double since .... May? April? I was pretty tired after, especially since I had done a hard workout the day before. I'm kind of sore today. I noticed that I did 11 spins between 60-90 minutes in August. I can't say it helped my swimming even one little bit!

    Tonight is my first night coaching Team Pitt Masters. It's stroke night and this is the workout the A lanes are doing. It's somewhat different than what they're used to doing ... hope I'm not unpopular.


    Warm up:

    2 x through
    100 free
    100 stroke
    100 Pull
    100 Kick, work UWs

    Main Sets:

    5 x 200 free w/paddles @ 2:30
    1:00 rest

    3 x (5 x 100 stroke) @ 2:00
    R1 = swim, first 50 fast @ 100 pace, second 50 smooth
    R2 = IM, option: 5-7 SDKs off each wall for fly/back/free
    R3 = kick, first 25 fast
    100 EZ

    8 x 75 (25 drill + 25 perfect stroke + 25 fast) @ 1:20
    -- 2 of each stroke
    50 EZ

    1 x 200 AFAP stroke, broken @ 50s for :10
    200 EZ

    Total: 4450
  17. Wednesday 9/4/13

    Wednesday 9/4

    AM only LCM

    500 swim (150 FR/100 BK)
    6x50 @ :10 rest FR w/ strapless paddles 2R/2L/2 swim
    6x50 @ :10 rest 25 side-glide/25 swim (alternate sides)

    12x150 @ 2:20 D1-3
    6 - swim
    6 - pull w/ buoy + paddles + snorkel

    4x100 @ 1:40 kick w/ fins 6 fly kicks off each wall
    4x100 @ 1:30 swim w/ strapless paddles w/ perfect technique

    Total: 3700
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/05/2013

    by , September 4th, 2013 at 02:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:50
    1 X 200 3:30
    4 X 100 1:40
    1 X 300 -

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    1 X 100 swim

    1 X 50 moderate 1:00
    1 X 100 fast 2:00
    1 X 50 easy 1:00
    1 X 50 fast 2:00
    Four rounds, choice.

    2 X 300 4:30
    2 X 200 3:00
    4 X 100 1:30
    Swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Wed Sep 4th, 2013 SCY

    by , September 4th, 2013 at 10:24 AM (Ande's Swimming Blog)
    Wed Sep 4th, 2013

    Whitney Coached
    6:00 - 7:30 dove in around 6:10
    swam with Alan & Sally
    Beside Larry, Gull, Jim, Marcio & Tyler

    Lifted Mon

    Warm up
    swim till 6:18

    Main Set

    10 x 25 FL on 40 FAST
    went 13's & 14's
    dove lase went 11


    8 x 50 BR on 1:20 FAST
    36's & 7's


    6 x 75 BK FAST on 2:00
    dove last went 42


    4 x 100 FR FAST on 2:30
    dove last went 55

    Next Meets:

    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13

    Nov 9 - 10, 2013 - Short Course Meters
    WMST 2013 November Classic
    Shenandoah, TX 77385

    Updated September 4th, 2013 at 01:36 PM by ande

    Swim Workouts
  20. Week 49 - Wednesday

    by , September 4th, 2013 at 08:34 AM (After a long rest)
    I was very tired and sore this morning and despite feeling better after the warmup today was a tough workout day.

    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x200 IM on 2.45
    4x50 kick on 1 min
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 50
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 45
    100 easy
    12x100 free on 1.10 descend 1-4, 5-8, 9-12

    Warm down
    200 easy

    Total 4400scy

    One of the junior racers shared a lane with me this morning. She is going to be an awesome 400 swimmer and at 11 is amazing. She pushed me on all sets including the 12x100s where she wore fins, but still made the interval! I am beat and tired and feeling old today. Hopefully I can get a good nights rest tonight and will feel better tomorrow.
    Swim Workouts