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  1. 6|28|17 SCM recovery swim

    53 minutes in water

    Easy free
    • made effort in keeping HR <120 BPM by stopping every 100 or 150 for a 10 sec HR count (20 or less)

    easy 250 bk

    450 easy kick (fly, frog, free order by 50)

    300 easy kick on back with fins, mostly UW
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  2. Sarasota Y Sharks Masters GOLD Workout 6/29/17

    by , June 28th, 2017 at 03:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    6 x 50 1:15 [1:15] stroke 2 of each

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] drill
    1 x 50 1:15 [1:15] mod
    1 x 100 2:30 [2:15] fast
    [RD1 fly, RD2 back, RD3 breast]
    [Fly drill: 2strokes right arm, 2 left arm, 2 both arms]
    [Back drill: 25 only right arm, 25 only left arm]
    [Brst drill: breastroke arms, flutter kick]

    Freestyle/pull set
    3 x 200 3:20 [3:00] desc 1-3
    3 x 200 3:10 [2:50] desc 1-3
    3 x 200 3:00 [2:40] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4200
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