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  1. Thursday 7/26/18

    PM LCM w/ Trip @ LRRC
    TBC post swim

    Swim:

    600 (75 swim/50 kick in S-line/25 scull) w/ SNKL
    4x100 @ 2:20 "Rouse 100s" w/ fins
    8x50 @ 1:00 FR swim w/ SP

    24x50 @ :50 FR
    1 FAST/3 AE (:31)
    2 FAST/2 AE (:31+, :31)
    3 FAST/1 AE (:32-, :33, :32+)
    4 FAST (:33-, :32+, :33, :33-)
    4 AE
    4 FAST (:33-, :32+, :32, :31+)

    100 EZ

    Total: 2700

    TBC:
    :45 per exercise

    2x
    ground to press w/ 2x 10# db
    table top push-up
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    1:00 REST

    2x
    table top push-up
    single leg squat (switch legs halfway)
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    table top rotations (also called table top twists, table top kick outs, break dancers [my word for them], beat boys, etc.)
    1:00 REST

    2x
    ground to press w/ 2x 10# db
    table top push-up
    reverse lung to high knee (switch legs halfway)
    table top rotations
    plank rotations
    1:00 REST

    "Sally" (3:30)
    "Up" - weighted sit up w/ 12# db
    "Down" - return to start position SLOWLY
    "Hold" - sit-up position shoulder press w/ 12# db
  2. Sarasota Y Sharks Masters GOLD Workout 7/27/18

    by , July 26th, 2018 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]
    6 x 50 1:30 [1:15] kick

    Main set
    6 x 100 2:20 [2:00] choice
    [#1/4 mod, #2/5 build, #3/6 50mod/50fast]

    Sprint set
    3 x 50 2:00 block starts
    1 x 50 2:00 blocks race pace

    MEET SWIMMERS WARM DOWN

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    4 x 100 1:40 [1:30] neg split
    1 x 300 5:00 [4:30] long & strong
    6 x 50 1:00 [:50] desc 1-3/4-6
    1 x 200 3:20 [3:00] long & strong
    4 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 2400/4000
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  3. 7/26/18 Workout

    by , July 26th, 2018 at 09:59 AM (Swimming Through Jello)
    7/26/2018 Pool Workout
    LHS, SCY

    Still super sore from the power cleans/burpees combo Tuesday. Especially traps, but everything is a little fuzzy. Also walked into the pool and the burglar alarm was blaring - did some searching and apparently the pool painting crew had taped the outside door contacts together instead of impairing the alarm so they could prop the door open and one of the contact pairs has come untaped. Took a bit to find it, so just a little delayed.

    4x{200 fr 3:00 br 3-4-5-3 x50
    100 k/dr 2:00}

    6x{3x50 1:00 D1-3 (o-fr, e-IMO)
    2x100 D #2 by round (o-IM 1:40, e-k 1:50)}

    2x{100 fr overkick 1:30, 100 ez 2:00}

    100 warmdown

    3800y
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