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  1. Workout 01/28/16: morning

    by , January 28th, 2017 at 06:37 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim, 50 kick, 100 pull]

    4 x 25 kick
    4 x 50 pull on 1:00
    4 x 75 (fast 3rd 25) on 1:40
    4 x 100 even pace on 2:00
    4 x 75 (kick-swim-pull) on 1:50
    4 x 50 descend on 1:00
    4 x 25 FAST on :30
    4 x 50 active recovery
    [Masters/Rec/2400 yds/60 min]
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 1/30/17

    by , January 28th, 2017 at 09:39 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 1:45
    4 x 50 stroke 1:30 1:15
    1 x 200 3:20 3:00
    4 x 50 choice 1:00 1:00
    3 x 100 1:45 1:30

    Kick set
    3 x 100 2:30 2:15
    4 x 50 up tempo 1:30 1:15

    IM/stroke set
    2x through
    2 x 50 fly 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 back 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 breast 1:20 1:10
    1 x 50 free 1:00 1:00

    Free/pull set
    1 x 200 long and strong 3:20 3:00
    4 x 50 descend 1:00 1:00
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :55 :50
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :50 :40

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards

    Updated January 30th, 2017 at 03:48 PM by SharksMasters

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