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  1. Workout 07/08/17: morning

    by , July 8th, 2017 at 01:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/300 pull
    4 x 50 on 1:00 even pace
    100 non free swim

    6x75 on 1:40 (did k/s/p)
    400 pull (breathe 3/5/4/3 by 100)
    100 kick (25 ez-25 fast)
    5 x 50 on 1:00 (quarter's strong, last on easy)

    6 x 25 fast (as a group in middle lane - OW start experience)
    100 kick
    200 loosen and out
    [Masters/Rec/2500 yds/1 hr]
    -------------------------------------

    A big crowd today with Matt and Eric splitting with me, Tim and Greg, and Rebecca and Meg. Sarah was on her own. The 25's were a blast!
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 7/10/17

    by , July 8th, 2017 at 10:34 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Odds: fist drill, Evens: swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke 2 of each

    Main set
    3x
    1 x 150 3:30 [3:00] kick
    1 x 50 1:15 [1:15] stroke drill
    1 x 150 3:00 [2:30] IM
    [50s drill: RD1 fly 3-3-3, RD2 back double-arm swim, RD3 brst arms/flutter kick]

    1 x 50 easy free

    Sprint set
    10 x 50 1:05 [1:00] choice
    [Odds: easy, Evens: fast]

    Freestyle/pull set
    3x
    1 x 150 2:30 [2:15]
    1 x 150 2:20 [2:05]
    1 x 150 2:10 [2:00]

    1 x 150 warm down

    Total: 4300
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