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  1. Sarasota Y Sharks Masters GOLD Workout 9/11/18

    by , September 10th, 2018 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 150 3:00 50st/50fr/50st
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    3 x 25 :45 fast

    Sprint set
    3 x 50 1:45
    5 x 50 1:30
    7 x 50 1:00
    [Sprint, all swims choice]

    Freestyle set
    3 x 200 3:00 neg split
    6 x 100 1:30 desc 1-3/4-6
    12 x 50 :50 consistent pace

    Warm down
    4 x 50 1:00

    Total: 4200
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  2. 9/10/18 Workout

    by , September 10th, 2018 at 09:46 AM (Swimming Through Jello)
    Did an hour or so of yoga on Sunday. Good core work and stretching that I needed. Hammies pretty sore all weekend from big deadlift day Friday.

    Monday, 9/10/2018 Pool Workout

    For some reason my shoulders were pretty sore today. Ended up a solid practice though, lots of work done.

    400 fr - 300 k/dr/sw x50 - 200 p br 4 - 100 build to 90%

    3x50 k 1:10
    2x75 p 1:10 br3/5/7
    100 fr 2:10 90%
    3x50 k 1:10
    2x75 p 1:10 br 3/5/7
    200 fr 3:10 @ 1st 100 pace
    3x50 k 1:10
    2x85 p 1:10 br3/5/7
    300 fr @ 1st 100 pace

    //Pretty close to holding pace on the 200, really fell off on the 300 but still not a terrible effort.

    6x50 ch/fr EZ 1:00
    100 FAST (:53.3, happy with that from a push after main set!)

    6x50 ch/fr EZ 1:00
    4x(7x75 :30 - o-fr, e-IMO, :30 rest)
    o-fr FAST, e-IMO FAST

    200 warmdown

    4100y
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