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  1. Wednesday 7/11/18

    PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
    CORE7 before swim

    Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

    CORE7:

    RD1:
    - side twists w/ band (1:00 each side)
    - front punch w/ band (1:00 each arm)
    - bear crawl burpees
    - side plank w/ band pull (1:00 each side/arm)

    RD2:
    - sit up to press w/ 2x10# db
    - low plank w/ alternating super man arms
    - sit up to twist w/ 2x10# db
    - high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
    - kettle bell swings w/ 25# kb
    - full body crunch w/ 25# kb
    - side plank w/ rotations w/ 10# db (:30 each side)

    RD3:
    - side plank w/ rotations w/ 10# db (:30 each side)
    - full body crunch w/ 25# kb
    - standing elbow to high knee w/ 10# kb (1:00 each leg)
    - high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
    - sit up to twist w/ 2x10# kb
    - high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

    Swim:

    600 swim w/ paddles + fins + SNKL

    5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
    50 @ 1: 30 EZ
    5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
    ** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

    300 EZ

    Total: 2500
  2. Sarasota Y Sharks Masters GOLD Workout 7/12/18

    by , July 11th, 2018 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    6 x 50 1:05 stroke
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    4 x 75 1:45
    8 x 25 :45 sprint

    Stroke set
    3x
    4 x 25 :40
    1 x 100 2:00 strong IM or stroke choice
    [25s: RD1 fly, RD2 back, RD3 brst]

    Sprint set
    3x
    1 x 50 1:15 easy
    2 x 25 :45 sprint
    2 x 25 :45 easy
    1 x 50 1:15 sprint
    [Sprints: RD1 stroke, RD2/3 choice]

    Freestyle set
    3 x 100 1:30 long & strong
    3 x 100 1:25 last 25 strong
    3 x 100 1:20 desc 1-3
    1:00 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
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  3. 7/11/18 Workout

    by , July 11th, 2018 at 09:12 AM (Swimming Through Jello)
    Tuesday, 7/10/2018 Ultimate Frisbee

    Ended up being my workout for the day and it wasn't bad actually - we usually have ~16-17 people show up for a game that plays 7 per side, and we only had 8 for a doubleheader today. So I did a LOT of running around. Pretty sore this morning!

    Wednesday, 7/11/2018 Pool Workout (Take 3!)

    Finally got back in the water with no mishaps! Definitely felt like I hadn't swam since Friday... still no speed. This meet Saturday is going to be interesting.

    200 fr/100 bk/200 k/100 p/100 IM dr

    2x150 2:45 - fr/bk/fr, fr/br/fr
    200 3:30 100 IM/100 fr

    5x100 fr 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 25 smooth/25 build fr/bk

    5x100 p/pads & snkl 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 25 fast/25 EZ IMO

    5x100 k/fins 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 1 EZ/2 fast fr/fr/fl/br for the fast

    100 warmdown

    3800m
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