View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 7/6/17

    by , July 5th, 2017 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] drill-3/5switch: 3strokes/5kicks
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke choice
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    3 x 50 1:20 [1:15]
    3 x 50 1:15 [1:10]
    3 x 50 1:10 [1:05]
    1 x 50 easy

    Main set
    4x
    1 x 100 2:00 [2:00] 75easy/25fast
    1 x 100 2:00 [2:00] 50easy/50fast
    1 x 100 2:00 [2:00] 25easy/75fast
    [RD1/2 stroke, RD3/4 free]

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:35 [1:20] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:30 [1:15] long & strong
    1 x 100 fast

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized