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  1. Week 116 - Friday

    by , December 19th, 2014 at 09:12 PM (After a long rest)
    I slept like a baby last night but woke tired. We had a stand in coach today since Tom was in East Texas hunting. The workout was shortish stuff with some race pace.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x(2x25 breast on :40, 2x50 fly on 1min, 2x75 back on 1:10)
    100 easy
    16x25 swum at 100 race pace on :40 finishing with a turn
    6x100 kick with find on 1:20

    Warm down
    200 easy

    Not much to really write about today. I was holding 18s on the breast, 30-31s on the fly and 47-48s on the back. On the race pace 25s I was holding 12s. On the 100s kick I held 1:00-1:03s.

    I was was a little sore today and quite tired.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 12/22/2014

    by , December 19th, 2014 at 04:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :40

    1 X 200 3:00
    4 X 50 descend 1:00
    Three rounds--choice.

    40 X 25
    20 fast :30
    4 easy :45
    12 fast :30
    4 easy(warm down) :45

    4200Y
    Categories
    Swim Workouts
  3. 12|19|14 LCM

    by , December 19th, 2014 at 04:40 PM (Blog)
    WARMUP
    150 drill with fins
    100 back with fins
    50 fly with fins
    400 drill with fins

    DRILL
    2 x 50 one arm free, fast, on 2:00 with fins
    • right arm 0:32
    • left arm 0:32

    200 drill with fins

    KICK
    3 x 100 flutter kick on 2:30
    • 1:54
    • 2:25
    • 3:00
    Categories
    Uncategorized