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  1. 8|28|14 SCY

    WARMUP
    750 back with short fins
    750 of drills with short fins

    SET
    3 x (3 x 25 free on 0:20 + 25 easy) on 3:00
    • 0:13 - 0:14's on the firsts, 2 - 3 sec slower on the lasts


    RECOVERY
    750 real slow with snorkel

    DRILL
    10 x 15m fast, head-up dolphin kick free with fins and snorkel on 0:20
    Categories
    Uncategorized
  2. Wed & Thur., Aug 27-28

    by , August 28th, 2014 at 03:10 PM (The FAF AFAP Digest)
    Wed Drylands:

    RC/Scap
    russian twists w/plate on incline, 25 x 3 x 25
    flutter kicks on bosu, 2 x 100
    streamline crunches, 2 x 50
    good mornings, 85 x 4 x 8
    hip abductors, 100 x 4 x 6
    hip adductors, 100 x 4 x 8
    icarian butt machine, 50 x 3 x 6 each leg
    explosive leg press, 175 x 3 x 15
    knee tuck jumps, 10

    -- stayed away from all upper body exercises


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    6 x 25 burst SDK + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    1 x 50 AFAP dolphin kick w/fins & board
    -- went 24 flat or low, saw 23 as I was almost to that wall
    -- this is really fast for me, my prior best time was a 25 flat
    -- I can only theorize that the kick speed is due to the high volume kicking I did long course
    150 EZ

    1 x broken AFAP 100 dolphin kick w/board
    -- 10 seconds rest each 25
    -- 44-45
    200 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :40
    -- held 12 flats or faster
    -- did 10-11 SDKs
    300 EZ

    8 x 75 kick w/fins @ 1:30
    -- fast parts done as dolphin kick on back with kick board pointed at ceiling
    odds = fast/EZ/fast
    evens = EZ/fast/EZ
    150 EZ

    Total: 3600


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

    Water Rat thinks he did a lot of kicking last night. I did virtually the entire workout kicking. I need to try to remember to hit the foam roller more often with all this leg work. I should probably investigate ART folk her in Pitt too. If I had intervened earlier with something like that, maybe I could have avoided the strain worsening.
  3. Sarasota Y Sharks Masters 5:30 AM Workout-08/29/2013

    by , August 28th, 2014 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    3 X 100 1:40 1:30
    1 x 200 3:00 3:00
    1 X 100 kick 2:15 2:15
    Three rounds. Round 1 left, rounds 2 and 3 right.

    6 X 50 kick 1:00
    1 X 100 swim

    3 X 50 :40 :50 1:00
    4 X 25 fast :30 :30 :30
    Three rounds, choice.
    Round 1 intervals left, 2 middle, 3 right

    1 X 300 4:30
    6 x 50 :40
    Two rounds

    WARM DOWN: 4 X 50 easy

    4350Y
    Categories
    Swim Workouts
  4. Week 100 - Thursday

    by , August 28th, 2014 at 12:32 PM (After a long rest)
    I had a good nights sleep last night and woke feeling good. I once more swam with Levonia masters and again had fun.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    100 easy
    12x50 swum IM order by 25 on 1min
    4x200 perfect swim with snorkel on 2:45

    Warm down
    100 easy

    Total 3800LCM

    Skip brought two clocks today so we had pace clocks at both ends of the pool, unlike yesterday. On the 5,4,3,2,1 set I just missed the 1:05 final time going 1:07 but made the rest of the send offs. The IMs were fun and I went 38-39 on the fly/back 50s and 43-45 on the breast/free 50s. The 200s I was getting about 5 seconds rest and felt good and easy. I have one more practice tomorrow before heading hom. Tomorrow will be a rush due to an early meeting at 8am.
    Categories
    Swim Workouts
  5. A great distance set today

    by , August 28th, 2014 at 07:14 AM (Mixing it up this year)
    This is one of my alltime favorite workouts.

    500 free
    500 free kick w/zoomers moderate

    15x100 Free w/big paddles & bouy
    #1-5@1:35 went 1:23, 1:22, 1:22, 1:22, 1:22
    #6-9@1:30 held 1:22
    #10-12@1:25 held 1:20
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:18 missed it again

    500 free EZ
    500 free kick w/zoomers strong

    Total 3500 yards
    Categories
    Swim Workouts