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  1. Sarasota Y Sharks Masters GOLD Workout 1/23/17

    by , January 21st, 2017 at 02:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right
    Warm up
    3 x 100 2:00 1:45
    3 x 100 IM/stroke 2:00 1:45
    3 x 100 1:45 1:30
    6 x 50 choice 1:05 1:00

    Kick set
    1 x 150 3:45 3:30
    3 x 50 up tempo 1:15 1:05

    IM/Stroke set
    1 x 150 IM 3:30 3:00
    1 x 50 free moderate 1:00 1:00
    3 x 50 stroke (one of each) 1:10 1:05
    1 x 50 free moderate 1:00 1:00
    2x through

    Free/pull set
    1x (300-200-100) 1:45 base (5:15-3:30-1:45) 1:30 base
    2x (200-100) 1:40 base 1:20 base
    3x (100) 1:30 1:15

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards
    Categories
    Uncategorized
  2. Strength & Swim

    Strength
    Deadlift 135#x6. 1st set. 145#x3. 2nd set
    single arm row 45#x10. 1st and 2nd set
    Bridge drag (sandbag) 20#x20. 1st and 2nd set
    kneeling rollout 10x. 1st and 2nd set
    assisted pull up x8. 1st set, 5 2nd set
    waiter carry30#x20 yrds 1st and 2nd set
    back Sqt 80#x6 1st and 2nd set
    overhead press 60#x4 1st and 2nd set

    Swim
    500 w/u
    8x75's kick w/o board,4 and 8 MAX efforts
    6x 100's pull, bilateral breathing,tight turns,power off wall
    12x50's drill/swim 25's work all strokes free,back,breast,fly
    6x50's free hard effort
    300 cool
  3. Sarasota Y Sharks Masters GOLD Workout 1/20/17

    by , January 19th, 2017 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)

    LCM intervals left, SCY intervals right

    Warm up
    1 x 250 4:30 4:00
    5 x 50 1:10 1:00
    1 x 200 3:20 3:00
    4 x 50 stroke choice 1:20 1:15
    1 x 100 1:40 1:30
    2 x 50 choice 1:00 :45

    Kick set
    8 x 50 1:20 1:10

    IM/Stroke set
    2 x 50 stroke 1:15 1:00
    1 x 200 IM 4:00 3:30
    3x through
    50s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    4 x 200 moderate 3:30 3:00
    4 x 100 negative split 1:40 1:30
    8 x 50 descend 1-3, 4-6, last 2 warm down 1:00 :50

    Total: 4000 meters/yards
    Categories
    Uncategorized
  4. Swim workout

    500 w/u
    8x75's kick w/o board#4,8 MAX effort
    600 pull, long hard strokes, bilateral breathing
    12x50's drill swimx25 working all strokes,free,back,breast,fly
    6x50's free hard effort fast
    300 easy
    total 2900scy
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 1/19/17

    by , January 18th, 2017 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 50st/50fr/50st 2:30
    3 x 100 1:30
    4 x 50 descend 1:00

    Kick/IM/Stroke/Free set
    1 x 200 Kick 4:30
    1 x 200 IM 3:30
    1 x 200 Free negative split 3:00
    2 x 100 Kick 2:15
    2 x 100 IM descend 1:45
    2 x 100 Free last 25 strong 1:30
    4 x 50 Kick 1:15
    4 x 50 Stroke choice 1:00
    4 x 50 Free sprint :45

    Free/pull set
    1 x 400 long and strong 5:30
    4 x 100 descend 1-4 1:30
    8 x 50 hold strong pace on each, be consistent :50
    16 x 25 sprint (no gear) :30

    Warm down
    4 x 50 1:00

    Total: 4600 yards
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 1/18/17

    by , January 17th, 2017 at 05:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right
    Warm up
    2 x 150 2:45 2:30
    4 x 50 1:15 1:00
    3 x 100 1:45 1:30
    4 x 50 stroke choice 1:15 1:15

    Kick set
    1 x 100 2:40 2:10
    4 x 50 1:20 1:10

    IM/Stroke set
    1 x 100 25 stroke/25 free 2:10 1:45
    1 x 100 IM 2:10 1:45
    2 x 50 stroke 1:20 1:00
    3x through
    100 & 50s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    2 x 250 moderate 4:10 3:45
    5 x 100 negative split 1:40 1:30
    10 x 50 descend 1-3, 4-6, last 4 warm down 1:00 :50

    Total: 3700 meters/yards
    Categories
    Uncategorized
  7. Back In the Water

    by , January 16th, 2017 at 08:54 PM (Elise's Fitness Fun)
    After several years of being a couch potato, I am now back and trying to remain consistent. My age (50) and my time away from consistent workouts will make this a challenge. I am starting out easy. Below is the workout I did today:

    200 Reverse I.M. to warm up

    4 x 75 dolphin kick w/ board on 1:30

    4 x 75: 12 kicks on side, 3 freestyle strokes, 12 kicks on side on 1:30

    4 x 75 6 kicks on side, 3 strokes, 6 kicks on side on 1:30

    4 x 75 regular free on 1:30

    100 easy
    Categories
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  8. Sarasota Y Sharks Masters GOLD Workout 1/17/17

    by , January 16th, 2017 at 02:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    2 x 75 IM/stroke 1:30
    4 x 100 1:30
    4 x 50 choice 1:00

    Kick set
    4 x 125 last 25 strong 2:40

    IM/Stroke set
    3 x 75 IM 1:30
    2 x 50 stroke strong 1:00
    1 x 25 easy free 1:00
    3x through
    50s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    2 x 150 moderate 2:15
    2 x 150 negative split 2:15
    2 x 150 descend 2:15
    2 x 150 fast 2:30
    2 x 75 moderate 1:15
    2 x 75 negative split 1:15
    2 x 75 descend 1:15
    2 x 75 fast 1:30

    Warm down
    4 x 50 1:00

    Total: 4600 yards
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 1/16/17

    by , January 15th, 2017 at 09:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM/SCY
    Intervals left LCM, intervals right SCY

    Warm up

    4 x 100 2:00 1:40
    4 x 50 1:15 1:00
    4 x 100 1:45 1:30
    4 x 50 stroke choice 1:30 1:15

    Kick set
    6 x 50 1:20 1:10

    IM/Stroke set
    1 x 150 IM/stroke 3:00 2:30
    2 x 50 fly 1:20 1:00
    1 x 150 IM/stroke 3:00 2:30
    2 x 50 back 1:20 1:00
    1 x 150 IM/stroke 3:00 2:30
    2 x 50 breast 1:30 1:15

    Free/pull set
    2 x 200 moderate 3:20 3:00
    8 x 50 hold same pace on each 1:00 1:00
    2 x 150 last 50 strong 2:30 2:15
    6 x 50 descend 1-3/4-6 1:00 :45
    2 x 100 negative split 1:40 1:30
    4 x 50 warm down 1:10 1:00

    Total: 4050 meters/yards
    Categories
    Uncategorized
  10. Great swim w/o.. Thx coach

    400 w/u
    5 100 pull buoy, bilateral breathing, huge pull, long arms
    100 easy backstroke
    10 50's - 25 overkick free- 25 breaststroke, underwater dolphin starts
    100 easy free
    10 25's single arm fly
    10 25's breaststroke
    10 25's backstroke, streamline dolphin back starts
    200 cool

    total 2550
    Categories
    Swim Workouts
  11. 1|11|2017 SCY

    by , January 12th, 2017 at 06:25 PM (Blog)
    Currently: excellent physical shape, poor swimming condition (1 - 2 swims a week)

    SCY
    200 easy with fins on

    10 x 25 fr on 0:30, one breath each, fins

    100 pace efforts all from block
    • 8 x 50 fr on 2:00
    • 1 x 50 br on 2:00
    • 1 x 50 fr on 2:00
    • 12 x 50 on ~2:30 (o-fr / e-br)


    Didn't go under 30 for the fr, barely under 40 for br. No surprise, can't expect to perform well without practicing. Should have more freedom to dedicate to swimming as house repairs finalize, and property claims are accomplished.
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  12. Sarasota Y Sharks Masters GOLD Workout 1/13/17

    by , January 12th, 2017 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 descend 1-3, 4-6 1:00
    12 x 25 4 fly, 4 back, 4 breast :40

    Kick set
    3 x 100 2:15
    3 x 50 up tempo 1:10
    1 x 50 easy swim

    IM/Stroke set
    8 x 25 fly :30
    1 x 50 easy free 1:00
    8 x 25 back :30
    1 x 50 easy free 1:00
    8 x 25 breast :35
    1 x 50 easy free 1:00
    8 x 25 free :30
    1 x 50 easy free 1:00

    Free/pull set
    1 x 400 moderate 5:40
    4 x 100 last 25 strong 1:20
    1 x 400 negative split 5:30
    8 x 50 descend 1-4/4-8 :45

    Warm down
    4 x 50 1:00

    Total: 4500 yards
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 1/12/17

    by , January 11th, 2017 at 04:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 25st/25fr 1:45
    3 x 100 1:30
    6 x 50 descend 1-3/4-6 1:00

    Kick set
    1 x 200 4:30
    4 x 25 sprint :45

    IM/Stroke set
    1 x 100 free moderate 1:40
    3 x 50 85-90% effort 1:20
    3x through
    50s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    1 x 100 moderate 1:40
    1 x 200 85-90% effort 3:20
    1 x 100 moderate 1:40
    1 x 100 85-90% effort 1:40
    1 x 100 moderate 1:40
    1 x 50 85-90% effort 1:20
    3x through

    Warm down
    4 x 50 1:00

    Total: 4500 yards
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 1/11/17

    by , January 10th, 2017 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 200 3:15
    2 x 100 IM/stroke 1:45
    2 x 100 1:30
    4 x 50 stroke choice 1:00
    1 x 200 3:00
    8 x 25 strong :30

    Kick set #1
    1 x 200 4:30
    4 x 75 last 25 strong 1:45

    IM/Stroke set
    2 x 100 50fly/50back 1:45
    1 x 200 IM 3:30
    2 x 100 50back/50breast 1:45
    1 x 200 IM 3:30
    2 x 100 50breast/50free 1:45
    1 x 200 IM 3:30

    Kick set #2
    4 x 50 1:15
    4 x 25 sprint :45

    Freestyle/pull set
    1 x 200 moderate 3:00
    1 x 200 last 50 strong 3:00
    1 x 200 negative split 3:00
    1 x 200 moderate 3:00
    1 x 200 strong 90%, 3:00
    1 x 200 easy warm down

    Total: 4400 yards
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 1/10/17

    by , January 9th, 2017 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 150 2:30 2:15
    2 x 75 1:30 1:30 IM
    3 x 50 1:00 :45 descend 1-3
    1 x 150 2:45 kick
    2x through, RD1 intervals left, RD2 intervals right

    IM/Stroke set
    2 x 100 IM 1:45
    3 x 50 stroke descend 1-3 1:10
    3x through
    50s: RD1=fly, RD2=back, RD3=breast

    Freestyle/pull set
    10 x 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 easy on 2:00
    10 x 75
    3 on 1:10
    3 on 1:05
    3 on 1:00
    #10 easy on 2:00
    10 x 50
    3 on :50
    3 on :45
    3 on :40
    #10 easy on 2:00
    10 x 25 :30 swim 2 fast, 1 easy
    *Last 4 are easy warm down
    For the 100s, 75s, & 50s: Descend each group of three

    Total: 4750 yards
    Categories
    Uncategorized
  16. Yardage in!!

    I'm so happy! I just entered my yardage on my FLOG and yesterday I killed myself trying to get some good distance to total out the week. It's a short swim week for me as I have family staying over this weekend from San Antonio and have to "host"🙃 meaning short swim week for me.

    friday swim
    1250 w/u
    10 50's mix kick
    6 25's single arm fly
    6 100 pull bout bilateral breathing
    6 25's breaststroke
    1250 mod fast pace free
    total 3900😅🏊🏼💦🏊🏼💦
    Categories
    Swim Workouts
  17. Workout 01/07/17: morning

    by , January 7th, 2017 at 02:15 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    4 x 100 on :15sr (even pace) - used snorkel
    1 x 50 kick
    4 x 75 on :10sr (fast last 25) - used snorkel
    1 x 50 kick
    4 x 50 on :10sr (pull)
    2 x 50 skull/swim
    4 x 25 on :05sr (fast)
    2 x 50 perfect stroke
    100 for time - went :58 from the block
    4 x 50 burst/cruise

    100 loosen and out
    [Masters/Rec/2200 yds/60 min]
    ------------------------------------
    Getting into some pacing work with the team. Matt, Eric, Tim, Greg, Meg, Rebecca, and I pushed through this nice little workout. I haven't been in the water much lately, but I have been hitting the gym with my son to keep cardio up and work on some upper body.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 1/9/17

    by , January 6th, 2017 at 04:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 200 3:10
    4 x 50 stroke 1:10
    2 x 100 1:30
    8 x 25 strong :30

    Kick set
    1 x 100 2:10
    2 x 50 1:10
    4 x 25 sprint :40

    Freestyle set
    1 x 100 1:40
    2 x 75 1:20
    3 x 50 1:00
    4 x 25 :40
    4x through
    RD1: 100=easy, 75s=moderate, 50s=build, 25s=sprint 90%
    RD2: 100=moderate, 75s=build, 50s=sprint 90%, 25s=easy
    RD3: 100=build, 75s=sprint 90%, 50s=easy, 25s=moderate
    RD4: 100=sprint 90%, 75s=easy, 50s=moderate, 25s=build
    *Break 30 seconds between rounds

    IM/Stroke set
    1 x 100 50 stroke/50 free 2:00
    1 x 50 stroke 90% 1:15
    2 x 25 easy free :45
    3x through
    RD1=fly, RD2=back, RD3=breast

    Warm down
    4 x 50 1:00

    Total: 4100 yards
    Categories
    Uncategorized
  19. AWYY January 2017 Workouts 1/9/17- 2/1/17

    by , January 5th, 2017 at 07:43 PM (AWYY Masters)
    As always our actual weekly workouts may deviate from the plan below based on actual in the water progress and the need to modify focus for meets and group and individual goals

    Monday 1/9/17 ~2600yds POWS –Pool Open Water Swim (each lap ~ 70yds)

    DO NOT touch the wall or bottom (except for dolphin diving) for the entire workout. If you need to rest: tread water, or use your recovery stroke, e.g. backstroke, breast, side, etc.

    For this workout the lane lines are removed and buoys placed in the pool. Swimmers swim continuous counter-clockwise laps

    The rest interval (RI) between sets is the time it takes for you to take your goggles completely off/on while treading water in the deep end.

    Start
    Feet 1st deep water entry, surface and tread

    Warm Up
    1 lap; Swim under water to shallow, dolphin dive to bottom, push off bottom, surface and repeat until you can no longer touch the bottom.

    Drills Bilateral/Weak Side Breathing/Breath Control
    5 laps alternate B2- left /and B3 (or B3/ B4 left) , RI= goggles on/off
    5 laps alternate B2- right / and B3 (or B3/ B4 right) , RI= goggles on/off

    Main Set/ Drills
    10 laps Blind with Sighting. Focus on sighting for all laps. Swim blind (with your eyes closed). Lift your head with eyes just above the surface. Open your eyes and take a quick snapshot of your sighting target, without interrupting your stroke rhythm. Separate the sighting stroke from the breathing stroke. Sight and then collapse into your stroke.

    4 laps alternate FAST! / EZ, RI= goggles on/off
    3 laps alternate FAST! Free-blind / backstroke, RI= goggles on/off
    3 laps alternate FAST! Free blind / breaststroke, RI= goggles on/off

    Optional – Group Swim
    2 laps drafting; Follow the swimmer in front as close as possible without touching them, or follow them just to one side of their hip sight off of their bubbles. Switch lead swimmer on 2nd lap

    2 laps group sprint: everyone gets side by side and sprints while staying next to each other in tight formation. On the second lap, start again but switch the other swimmers with inner swimmers.

    Cool Down
    2 laps choice EZ

    --------------------------------------------------------------------------------
    Wednesday 1/11/17 2600yd IM-Sprint

    Warm Up

    100 Choice

    Drills
    4 x 100 (done as: kick / swim by 25); #1= flutter kick / free, #2=br kick/ breast, #3= back kick/ back, # 4= dolphin kick/ fly

    Main Set / Drills
    4 x 100 Reverse IM, 0:15RIn (free-breast-back-fly)
    1 x 100 (fly one-arm drill / fly by 25)
    3 x 200 IM, 0:15RI
    1 x 100 (back “L” drill / back by 25)
    2 x 300 IM, 0:15RI
    1 x 100 (breast 2 kick per one-pull drill / breast by 25)

    Cool Down
    200 Choice

    --------------------------------------------------------------------------------
    Monday 1/16/17 2450yds IM-Endurance

    Warm Up

    200 Choice

    Drills
    1 x 400 IM kick (100 dolphin kick, 100 flutter kick on back, 100 breast stroke kick, 100 flutter kick on stomach)
    4 x 150 (done as 50 drill / 50 swim/ 50 drill)
    1= Catch Up Drill / free/ Catch Up Drill
    2= Chin Surf / fly / Chin Surf
    3= Elbow Snap/ breast/ Elbow Snap
    4= Shoulder Roll/ back/ Shoulder Roll

    Main Set / Drill
    10 x 25 fly, 0:30RI focus on timing and good form
    1 x 100 Free pull
    1 x 250 Back, focus on good form and turns
    1 x 100 Free pull
    1 x 250 Breast, focus on good form and turns
    1 x 100 Free pull

    Cool Down
    200 Choice
    ----------------------------------------------------------------------

    Wednesday 1/18/17 2700yd Sprint-Free

    Warm Up

    3 x 100 Reverse IM, 0:15RI (free-breast-back-fly)

    Drills
    4 x 50 (done as 25 sprint kick / 25 free EZ), 0:10RI

    Main Set
    12 x 25 sprint, 0:30RI
    3 x 100 (25 FAST! / 75 EZ), 0:10RI
    6 x 50 Descend 1-3, 4-6, 0:15RI
    3 x 100 (50 FAST! / 50 EZ), 0:10RI
    3 x 100 Sprint, 0:15RI
    1 x 200 Negative Split
    1 x 200 Build

    Cool Down
    300 non-free


    -----------------------------------------------------------------------


    Monday 1/23/17 2700yd Mid Dist IM/Free

    Warm Up
    200 Choice

    Drills
    1 x 400 IM Kick

    Main Set
    4x:
    1 x 200 IM
    1 x 200 Free, good effort
    1 x 100 One Arm (50 left / 50 right), 1=fly, 2=back, 3= breast, 4=free

    Cool Down

    100 Choice

    -------------------------------------------------------------------

    Wednesday 1/25/17 > 3100yds Grab Bag


    This workout is an eclectic mix of drills and sets to add some spice and variety to our typical workouts.


    Warm Up

    1 x 200 (B3/B5 by 50, i.e. Breathe every 3 strokes, and then every 5 strokes for each 50)

    Drills

    8 x 25 Blind. The goal here is to identify which way you tend to veer, left or right, and to make adjustments to balance out your stroke for straighter swimming (this can be invaluable in open water). EZ swim down the center lane with your eyes closed. Count how many strokes you can take before touching the lane line. Continue to the wall with eyes closed making small adjustments to your stroke mechanics to keep you going straight. If you can do one length straight down the middle of the lane, then reinforce this (to establish consistency) on the remaining lengths.

    2 x 25 Scull with Pull Buoy

    2 x 25 Backwards Swim. Swim feet first down the lane. There may be some trial and error here to figure out how to put it in reverse in the pool.

    2 x 25 Shark Fin Drill. Swim freestyle. During the recovery phase of the stroke, slide your thumb up along your side to your arm pit. Pause with your thumb in your arm pit and then continue the stroke to the entry.

    2 x 25 Tombstone Kick. Flutter kick while holding the kickboard vertically with at least 2/3 of it underwater to maximize resistance.

    2 x 25 Free with Pull Buoy at Ankles.

    2 x 25 Water Polo (dribble/ shoot). Dribble ball to shallow end and back. Dribble by swimming freestyle heads up maintaining control of the ball without touching it (keep it between your arms). At the deep end take one shot into the goal.

    2 x 25 Backstroke Goggle Balance. Lay your goggles on your forehead (no strap) and swim backstroke focusing on maintain stationary head control

    2 x 25 Breaststroke Tennis Ball Drill. Tuck the tennis ball under your chin and hold it in place while swimming breaststroke

    2 x 25 Fly with Underwater Recovery. Focus on the push phase of the fly stroke by swimming butterfly but ending a strong push phase by keeping your hands in the water and sneaking them back to the front. The end of the push should coincide with a strong kick, as your head comes out of the water

    2 x 25 Paddle Head. Place the paddle at the top of your head and swim freestyle. The goal is to not lose the paddle by lifting your head, and keeping enough pressure on it to hold it in place.

    2 x 100. Swim freestyle with a 360 summersault mid-pool and flip turns at each wall

    4 x 25yd IM. Put all four competitive strokes into each 25yd length of the pool. This may mean that you’ll only be taking 2-3 arm strokes for each stroke (fly, back, breast, free)

    Main Set
    12 x 25 Free, 0:20RI. Swim EZ to middle of pool then sprint the last half of the pool, taking your last breath before the flags (i.e. flags to wall = no-breath zone)

    Predict your finishing time for each set and each round of the following. The Rest Interval changes with each of the 3 rounds as follows:
    1st Round = 10 Pop-Ups (in water push ups on edge of deck),
    2nd Round = 10 seconds of Vertical kicking –hands at sides,
    3rd Round = 10 seconds of Vertical Kicking –Hands out of water
    3x:
    1 x 100 Free, RI
    1 x 100 breast, RI
    1 x 100 back, RI
    4 x 25 fly, 0:30 rest

    1 x 300 Choice, good effort

    Cool Down
    (Number of Strangers in the Water) x 100 Choice. Unless you just want more laps this is your chance to get to know others in the pool.

    --------------------------------------------------------------------------
    Monday 1/30/17 2800yd Free-End

    Warm Up/ Drills

    2 x 100 (50 pull /50 kick), 0:15RI

    Main Set
    4 x 200 Descend, 0:15RI
    3 x 300 Build, 0:15RI
    2 x 400 Steady, 0:15RI

    Cool Down
    100 non-free

    -----------------------------------------------------------------------------------
    Wednesday 2/1/17 2600yd Free-Endr

    Warm Up

    1 x 200 (increase breathing pattern by on per 50, e.g. B2L/B3/B4L/B5)

    Drills

    4 x 100 (done as 50 drill/ 50 free)
    1= flutter kick, 2= finger tip drag, 3= thumb scrape, 4 = fist drill

    Main Set
    3x:
    1 x 100 good effort, 0:15RI
    1 x 200 good effort, 00:15RI
    1 x 300 good effort5, 0:15RI

    Cool Down

    1 x 200 non-free
    Categories
    Swim Workouts , Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 1/6/17

    by , January 5th, 2017 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 100 1:40
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    6 x 50 Alternate 1 stroke/1 free 1:00

    Kick set
    1 x 300 50 easy/50 strong 6:30
    6 x 50 Descend 1-3/4-6 1:10

    IM/Stroke set
    1 x 150 IM/free 3:00
    1 x 75 IM 1:30
    1 x 50 stroke 1:15
    3 x 25 stroke :40
    3x through
    150s: Fly/Free, Back/Free, Brst/Free by 50
    50s & 25s: Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    1 x 300 negative split 4:15
    4 x 75 last 25 strong 1:10
    1 x 300 negative split 4:00
    4 x 75 last 50 strong 1:05
    1 x 300 Best effort

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
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