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  1. Wednesday 8/29/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    600 swim every 4th 25 scull w/ SNKL
    6x100 @ 1:40 k/sw/dr/bld w/ fins
    odd: FL
    even: FR
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x100 @ 1:25

    4x100 @ 2:00 "Rouse 100s" w/ fins

    5x100 @ 1:20

    100 EZ

    Total: 3100

    CORE7:
    - full body crunch/weighted toe reach (RD1), weighted toe touch knees bent (RD2/RD3) w/ 10# db
    - Statue of Liberty sit-ups switch at :30 w/ 10# db
    - weighted crunch/weighted sit-up (RD1), reverse order (RD2/RD3) w/ 10# db
    - knee tucks/knee tuck and up (RD2/RD3 w/ 10# db held above head)
    - reverse crunch (RD1), reverse crunch/hip raise (RD2/RD3)
    - plank jacks (RD1), half burpee to 4x plank jacks (RD2), half burpee w/ push-up + 4x plank jack in the "down" position of push-up (RD3)
    - plank rotations (RD1/RD2), plank w/ 10# db on back (RD3)
  2. Sarasota Y Sharks Masters GOLD Workout 8/30/18

    by , August 29th, 2018 at 05:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 2:00 alt 25st/25fr
    4 x 75 1:15
    3 x 100 1:30

    Kick set
    1 x 150 3:30
    1:00 [vertical kick]
    1 x 100 2:15
    1:00 [vertical kick]
    1 x 50 1:15
    1:00 [vertical kick]

    Sprint set
    2x
    1 x 25 :45 easy
    1 x 25 :45 sprint
    1 x 50 1:15 easy
    1 x 50 1:15 sprint
    1 x 75 1:30 easy
    1 x 75 1:30 sprint
    1 x 100 2:00 easy
    1 x 100 2:00 sprint
    [All swims choice]

    Freestyle set
    4x
    1 x 150 2:15 mod
    1 x 150 2:15 build
    1 x 150 2:15 best effort

    Warm down
    4 x 50 1:00

    Total: 4500
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