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  1. Workout 11/14/17: Evening

    by , November 14th, 2017 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    wu:
    200 free, 200 non-free, 150 kick, 150 pull, 4x50 burst and cruise, 100 non-free

    1 x 50 on 1:00
    2 x 100 on 2:00 even pace
    3 x 150 on 3:00 descend 1 -> 3
    1 x 100 on 2:00 non-free
    2 x 25 on 1:00 fast!
    3 x 50 on 1:00

    wd: 200 yds
    [Masters/Rec/2200 yds/55 min]
    --------------------------------------
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 11/15/17

    by , November 14th, 2017 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15] desc 1-4

    Stroke set
    4x
    1 x 50 1:10 [1:05] 25strong/25easy
    1 x 50 1:10 [1:05] strong
    1 x 50 1:10 [1:05] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/Pull set
    2x
    1 x 250 4:00 [3:40] long & strong
    5 x 50 1:00 [:50] desc 1-5

    Sprint set
    3x
    1 x 50 :45 [:40]
    1 x 50 :50 [:45]
    1 x 50 :55 [:50]
    1 x 50 1:00 [1:00] easy
    [All swims choice]
    [Hold strong pace on each 50]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. Community Outreach

    by , November 14th, 2017 at 08:29 AM (Questions from Coaches)
    Q: My Masters swim club wants to get more involved with the local community and host an event. What types of community events should our Masters program consider?

    A: Being a good citizen in the community can be rewarding for your members and can build goodwill with your swimming facility. Hosting community outreach events at your pool will require varying degrees of logistical planning, depending on the size and scope of the event. It's important to assemble a support team that shares in the planning and execution of the events. Don't try to do everything yourself. Have a goal of giving ownership to many volunteers. It will add to the overall success of the event when many hands are working as one.

    Examples of community outreach events requiring pools:

    Adult learn-to-swim lessons
    Stroke development clinics
    Special Olympics
    Senior Games
    Police and Fire Games
    Wounded Warrior Project, Warrior Games
    Paralympics
    Triathlons

    Consider adding the USMS Fitness Series to your schedule of events. These events may be swum in your own pool during a regular practice session and may serve as a team bonding opportunity with the added benefit of fundraising for the USMS Swimming Saves Lives Foundation and the local charity of your choice.
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 11/14/17

    by , November 13th, 2017 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:15 [1:15] choice
    4 x 100 1:45 [1:30]

    Kick set
    8 x 50 1:20 [1:15]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 25strong/75easy
    1 x 100 2:15 [2:00] 50strong/50easy
    1 x 100 2:15 [2:00] 75strong/25easy
    1 x 100 2:15 [2:15] 100strong
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/Pull set
    1 x 400 6:30 [5:45] 200strong/200mod
    1 x 300 5:00 [4:15] 150strong/150mod
    1 x 200 3:15 [3:00] 100strong/100mod
    1 x 100 1:40 [1:30] 100strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  5. Workout 11/11/17: morning

    by , November 11th, 2017 at 08:34 PM (Maple Syrup with a Side of Chlorine)
    Fun little workout that I saw on facebook:

    wu: 100 swim/100 choice

    Pull 100-75-50-25 on :15sr
    Utmost kick 2 x 25
    Moderate 3 x 150 on 2:45 [did 200's on 3:00]
    Pull 100-75-50-25
    Kick 2 x 50
    I.m. 2 x 100
    Neg split 200 (made it! 1:13, 1:12)

    Sprint 4 x 25
    Pull 100-75-52-25
    I.m. 100
    Choice 100
    Ez 200 warmdown
    -----------------------
    [Masters/Rec/2600 yds/70 min]

    Fun little workout with a full pool. Eric, Jim, Melissa, Rebecca, Beth, Kevin, and Greg.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 11/11/17

    by , November 11th, 2017 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    4 x 100 1:45 [1:30]
    8 x 50 1:10 [1:05] choice

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 200 3:10 [2:50]
    1 x 200 3:00 [2:40]

    Main set
    3x
    1 x 100 2:00 [1:45] easy
    1 x 50 1:15 [1:00] fast
    1 x 50 1:15 [1:00] easy
    1 x 100 2:00 [1:45] fast
    [RD1 best stroke no free, RD2/3 choice]

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  7. Frequently Asked Questions

    by , November 9th, 2017 at 08:26 PM (Rules Committee Blog)
    In this Rules Blog entry, we answer a few frequently asked questions about relays, splits, and distance events.

    Question: At a recent meet, we were told that our relays would be disqualified if we didnít use the swimmersí registered names on the relay cards. Can they do that?

    Answer: Yes. It is a violation of 102.9.4. The name on the relay card must be the full name as it appears on the USMS membership card along with the swimmer's age and, for mixed relays, the gender of each swimmer. The order of swimmers in the relay must be declared to the head lane timer before the start of the relay heat and no changes are permitted after that point.

    Question: Can a swimmer get an official butterfly split time from an IM and have it count for records and top 10?

    Answer: Yes, if the split time is recorded by fully automatic timing, the swimmer completes the race without being disqualified, and the swimmer requests the split in writing before the conclusion of the meet. A swimmer could get an official 50 fly split time and an official 100 fly split time from the 400 IM, and both split times could count as official times for USMS records and Top 10. An exception to the requirement for a written request is when the meet has been approved for automatic splits. National Championship meets now have automatic splits for individual events, so the initial splits will be recorded for all individual events, except for backstroke.

    Question: What about backstroke splits in a backstroke event or a medley relay?

    Answer: Backstroke splits must be requested in writing before the event. This requirement exists because the initial split must conform to the finish rules for backstroke which require a swimmer to touch the wall while on the back. Therefore, officials must be alerted to judge the initial leg for conformance with finish rules. For example, if you request a 50-meter split in a 100-meter backstroke event, you would be required to touch the wall while on your back at the 50-meter mark.

    Question: Why isnít there a warning signal for the 400 free in a 25-meter pool or the 400 IM? What about counters?

    Answer: Article 103.8.7 states that a starter will provide a warning signal in events 500 yards or longer. So, the 400 free and the 400 IM events do not require a warning signal. The rules say that a swimmer may have a counter for events of 16 lengths or more except for the individual medley. Therefore, swimmers may have a counter for a 400-meter free in a 25-meter pool, but not in a 50-meter pool. Swimmers are not entitled to have a counter in a 400 IM.
  8. Sarasota Y Sharks Masters GOLD Workout 11/10/17

    by , November 9th, 2017 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30] desc 1-3
    4 x 50 1:00 [:50] choice

    Kick set
    8 x 50 1:20 [1:15] desc 1-4/5-8

    Stroke set
    4x
    1 x 50 1:15 [1:05] perfect stroke
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] fast
    1 x 50 1:15 [1:05] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    4x
    2 x 50 1:00 [1:00]
    2 x 50 :55 [:55]
    2 x 50 :50 [:50]
    2 x 50 :45 [:45]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  9. Mon-Thur, Nov. 6-9

    by , November 9th, 2017 at 11:41 AM (The FAF AFAP Digest)

    Monday: Swim/SXCY @ LA Fitness


    I felt like hell. Just did 2200 all easy


    Tuesday: Swim/SCY/Solo @ LA Fitness

    Stiff felt sore and tired from the hard weekends over the weekend. So I stuck with 100 pace work.

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ
    1 x 50 burst + cruise

    20 x 25 IM order @ :40 @ 100 pace
    200 EZ

    20 x 25 breast @ :40 @ 100 pace
    200 EZ

    20 x 25 dolphin kick @ :40 @ 100 pace
    200 EZ

    Total: 3000




    Wednesday: Swim/SCY @ Pitt

    Warm Up:

    400 various
    8 x 50 drilly kicky things @ 1:10
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 50 IM order, build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fly w/fins fast @ :45 (10, 10, 10, 11)
    1 x 50 EZ @ 2:00
    1 x 100 fly or IM fast (skipped it, dead from the fast flys) @ 2:00
    1 x 50 EZ @ 2:00

    8 x 50 IM order build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fast back w/fins @ :45 (kicked it, did all 10s)
    1 x 50 EZ @ 2:00
    1 x 100 fast back or IM @ 2:00 (cruised a 50) @ 2:00
    1 x 50 EZ @ 2:00

    8 x 50 IM order build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fast breast w/fins @ :45 (12, 13, 12, 13)
    1 x 50 EZ @ 2:00
    1 x 100 EZ (cruised it)
    1 x 100 EZ

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I wasn't sure what to do with the three rounds of 8 x 50 IM ... I didn't want to just cruise all of them but the interval was kinda tough for stroke work. I used fins and did # 1, 3 and 6 @ 100 pace each round and cruised the others. After the four fast 25s, I was dead and in no shape to do the fast 100s assigned. Drop dead sprinters need rest! Anyway, between the 9 x 50 @ 100 pace and the 12 x 25 fast, I felt like I got a plenty hard workout.

    I am heading to Canada today for a wedding, so will be out of the water for a few days.


    Add on:

    Thursday

    6 miles on the treadmill
    1000 EZ

    Updated November 9th, 2017 at 03:34 PM by The Fortress

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 11/9/17

    by , November 8th, 2017 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 1:45 [1:30]
    8 x 50 1:10 [1:05] choice

    Main set
    4x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:15 [2:00] 50drill/50swim
    1 x 100 2:15 [2:00] IM
    1 x 100 2:00 [1:30] free 50fast/50easy
    [Fly drill: 3 strokes left arm only, 3 right, 3 both]
    [Back drill: 3 strokes left arm only, 3 right, 3 both]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill]

    Free/pull set
    1 x 400 6:30 [5:45] long & strong
    12 x 50 1:00 [:50] desc 1-3/4-6/7-9/10-12
    1 x 400 6:30 [5:45] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  11. Swim w/o

    600 w/u

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    100 free kick
    100 back
    100 breast kick
    100 dolphin

    2x200 pull

    100 easy

    1600 IMís
    As 50ís kick, 50ís hard full strokes
    First set; Fly, Backstroke, breaststroke then Freestyle.
    Categories
    Uncategorized
  12. Workout 11/07/17: evening

    by , November 7th, 2017 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 swim/100 kick/200 pull

    16 x 100's (did 150's)
    1 on 2:30
    4 on 2:20
    1 on 2:40
    3 on 2:10
    1 on 2:50
    2 on 2:00
    1 on 3:00
    1 on 1:50
    1 on 3:30
    1 easy and out

    ----------------------
    [Masters/Rec/2900 yds/60 min]

    Ran out of time with Greg, Jim, and Beth. The last one should have been a timed one, but we started a little late due to the age group team's practice. I felt good and made all of the descending efforts (even if just barely on the last one).
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 11/8/17

    by , November 7th, 2017 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    6 x 50 1:00 [1:00]
    3 x 100 1:45 [1:30]
    2 x 150 3:00 [2:45] IM

    Kick set
    8 x 50 1:20 25fast/25easy

    Sprint set
    9 x 50 1:10 [1:05] alt 1easy/2fast
    1 x 50 easy
    [All swims choice]

    Stroke set
    4x
    1 x 50 1:15 [1:10] drill
    1 x 150 3:00 [2:50] IM
    [Fly drill: fly arms w/flutter kick]
    [Back drill: 2-arm swim]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]
    [Free drill: catch-up]

    Free/pull set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:20 [2:10] neg split
    3 x 150 2:15 [2:00] desc 1-3
    Rest :30
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 11/7/17

    by , November 6th, 2017 at 04:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc

    Kick set
    1 x 100 2:30 [2:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    Main set
    3x
    4 x 50 1:10 [1:05]
    3 x 100 2:10 [2:00] desc 1-3
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/pull set
    4 x 50 1:00 [1:00] stretch it out
    3 x 100 1:40 [1:30] desc 1-4
    3 x 200 3:10 [3:00] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  15. Fri-Sun, Nov. 3-5

    by , November 5th, 2017 at 06:29 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    450 various
    200 of drills and sculling
    8 x 25 shooters @ :40
    8 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    3 rounds:
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 25 sprint @ 1:00
    1 x 75 EZ @ 3:00

    150 EZ

    Total: 2450

    This was basically the same workout that I did at Sewy last Friday. The 3rd round, I did the 50s at 100 pace (getting tired). But I did rip off a :23 in one of my fly with fins 50 AFAP efforts. And for the 25 fast kicks, I did shooters (no fins) and went 12 highs. I was happy with those times.



    Saturday:

    Drylands (sticking with just core and plyos)

    RC exercises
    good mornings
    single leg stand on bosu in streamline, 1:00 each leg
    warrior 3 pose on bosu, :30 each leg
    streamline crunches
    flutter kicks on back on bosu, 100
    med ball slams
    alternating rope slams, 3 x 30
    standing broad jumps, 5
    resisted (25 lb) standing broad jumps, 5
    altitude drops, 5
    extreme angle iso squat, 5:00
    hip thrusters
    russian twists w/plate, 25 x 2 x 25

    5 miles on treadmill

    1300 EZ in the pool

    It all seems so easy when you're at the gym. This am I woke up with a really sore upper back/shoulders from the explosive slamming ...




    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    6 x 30 burst off the blocks to 15m, cruise back
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-3:30
    100 EZ

    16 x 50 @ 1:00
    odds = free w/Lochte turn
    evens = EZ kick
    100 EZ

    Total: 3100


    I was sore today but managed to get in some starts and drop dead sprints. My times were solid. I still feel like my turnover could use some improvement. But I've only been back in the pool two months and just re-started my AFAP sprinting. NEVERTHELESS, wait for it, I signed up for a meet! Maybe a bit too much chutzpah, but hey it's masters. So I will take my crappy arms and give it a whirl with expectations in check and seed times adjusted accordingly. Just some 50s to start ... I feel like I have a free pass for life with respect to dying at the end of races now. Lil Fort gave me an A+ for post adversity bravery.

    Updated November 5th, 2017 at 06:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 11/6/17

    by , November 3rd, 2017 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 1:40
    8 x 50 1:05 alt 1 stroke/1free

    Kick set
    2 x 200 4:30

    Free/pull set
    3x
    1 x 200 3:00 long & strong
    1 x 150 2:10 neg split
    1 x 100 1:30 last 25 strong
    1 x 75 1:10 build
    1 x 50 :50 strong
    1 x 25 :30 easy
    [Desc by rounds 1-3]

    Stroke set
    3x
    6 x 25 :40 drill/perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 11/3/17

    by , November 2nd, 2017 at 04:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    4 x 75 1:30 IM/st
    8 x 25 :30 strong

    Kick set
    3 x 100 2:15

    Main set
    6 x 100 2:00 odds easy, evens fast
    6 x 50 1:15 odds easy, evens fast
    6 x 25 :45 odds easy, evens fast
    [All swims choice]

    Meet swimmers sprint set
    2x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 sprint 20

    -OR-

    Optional free/pull set
    3x
    5 x 50 1:00 pace
    1 x 250 4:00 holding pace of 50s

    Warm down
    4 x 50 1:00

    Total: 2750 or 4150
    Categories
    Uncategorized
  18. Blog Catch Up, Oct 27-Nov 1

    by , November 2nd, 2017 at 12:48 PM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Sewickley

    Swam with Jim and Bill and did a very sprinterly workout.

    Warm up:

    300 various
    8 x 50 various @ :50
    8 x 25 shooters @ :40
    50 EZ
    8 x 25 bursts @ :45

    Main sets:

    2 rounds:
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 25 sprint @ 1:00
    1 x 75 EZ @ 3:00

    8 x 25 @ 1:00, odds sprint
    -- I was tired from my first all out 50s, so did these all at 100 pace
    150 EZ

    Total: 2300



    Saturday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    8 x 30 from the blocks, fast to 15m cruise back
    100 EZ

    5 rounds:
    8 x 25 @ 100 pace @ :45
    100 EZ

    5 x 50 cruise free
    50 EZ

    Total: 2500



    Sunday: Swim/SCY/Solo @ BP

    This was my 3rd consecutive day swimming -- a first in my comeback. I did one race pace set then went to garbage yards

    500 various
    100 scull
    100 caterpillar fly drill
    50 EZ
    20 x 25 IM order @ 100 pace @ :45
    16 x 50 various @ :20 rest
    200 EZ

    Total: 2250


    Monday: on treadmill


    Tuesday: on treadmill



    Wed: Swim/SCY @ Pitt

    Warm up:

    450 various
    4 x 100 IM drill @ 1:55
    4 x 100 kick w/fins, SDK off walls @ 1:50
    50 EZ

    Main sets:

    6 rounds (2 fly, 2 back, 2 free)
    4 x 25: shooter, 12.5 SDK, build, sprint
    -- I ended up doing these 12.5 SDK, 12.5 SDL, all EZ, AFAP
    -- I can't do shooters after an all out effort. Not sure anyone could -- there was a lot of griping about this.

    150 EZ while team was doing another 8 x 25 set

    16 x 50 IM order, sprint in and out of walls @ 1:00
    -- I did these 25 @ 100 pace stroke + 25 EZ back kick
    100 EZ

    16 x 25, odds = EZ, evens = sprint @ :45
    -- My arms were really tired, so I did the sprints backstroke kick with fins
    -- I was able to hold 10-11s, which is pretty good for me on the 1:30 instead of the usual 3:00 that I do all out efforts on
    150 EZ

    Total: 3500


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I've gotten in some good training lately. I've managed to do some AFAP 50s, which I had been avoiding. Last night was a ton of sprinting and I was beat after. Having Melissa in the next lane to race on the fast stuff really pushed me.
    Categories
    Swim Workouts
  19. Strength training weights

    Working on getting strong (from surgery on kidney) and building my strength back up with weights hoping to be strong again soon in the pool. We have a meet coming up late November Iím hoping to be strong and fast enough to be in.

    Deadlift 125#x8
    Single arm row 40#x6
    Bridge Drag Sand Bag 30#x10
    Kneeling rollout wheel x5
    pull ups x6
    Waiter carry KB 25#x20yrds
    Back Sqt 55#x8
    Overhead Press 45#x5

    2nd set

    Deadfift 135#x5
    Single arm row 40#x6
    Bridge Drag Sans Bag 30#x
    kneeling rollout wheel x5
    Pullups x6
    Waiter Carry KB 25#x20yrds
    Back Sqt 55#x8
    Overhead Press 50#x5
  20. Sarasota Y Sharks Masters GOLD Workout 11/2/17

    by , November 1st, 2017 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:40
    8 x 25 :40 stroke 2 of each
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 200 4:30
    10 x 25 :45 alt 1 fast/ 1 easy

    Main set
    4x
    4 x 25 :40
    1 x 100 2:00 80-85%
    [RD1 best stroke no free, RD2-4 choice]

    Meet swimmers sprint set
    2x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 sprint 20
    2 x 50 3:00 race pace choice

    -OR-

    Optional free/pull set
    3x
    1 x 300 4:30 long & strong
    3 x 100 1:30 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 2650 or 4250
    Categories
    Uncategorized