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  1. Thursday 7/19/18

    PM LCM 1/2 Solo, 1/2 w/ Trip @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 FR kick D1-3 in pairs w/ BD
    2 @ 1:10
    2 @ 1:05
    2 @ 1:00
    3x100 @ 1:30 pull breathe every 6 w/ SP

    4x100 @ 2:20 "Rouse 100s" w/ fins (to kill time while Trip warmed up)

    15x100 @ 1:40 (Trip did just swim w/ breath control work, I did the following)
    5 kick D1-5 w/ fins + BD (1:23, 1:19, 1:14, 1:09, 1:04)
    5 pull D1-5 w/ paddles + SNKL (1:18, 1:15, 1:13, 1:09, 1:06)
    5 swim D1-5 (1:17, 1:14, 1:11, 1:08, 1:05)

    100 EZ

    Total: 4000

    Updated July 19th, 2018 at 11:22 PM by Calvin S

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  2. Sarasota Y Sharks Masters GOLD Workout 7/20/18

    by , July 19th, 2018 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    8 x 50 1:15 [1:05] alt 1stroke/1free

    Kick set
    6 x 50 1:20 [1:15]
    [#3 & 6 fast]

    Main set
    4 x 100 2:15 [2:00] choice
    4 x 50 1:30 [1:15] choice
    [#1-3: perfect stroke, #4 fast]

    Sprint set
    4x
    1 x 100 2:30 [2:00] easy
    1 x 50 1:30 [1:20] 100% race pace
    [All swims choice]

    MEET SWIMMERS WARM DOWN

    Freestyle set
    3x
    3 x 100 1:40 [1:30] neg split & desc 1-3
    1 x 100 2:00 [1:45] best effort

    Warm down
    4 x 50 1:00

    Total: 2700/3900
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  3. 7/19/18 Workout

    by , July 19th, 2018 at 08:43 AM (Swimming Through Jello)
    Thursday, 7/19/2018 Pool Workout
    With CrossFit people, SCY

    100 fr/100 IM/100 k

    2x200 fr
    4x100 k
    8x50 dr/sw k/dr IMO

    8x25 IMO fast

    200 warmdown

    1900

    Will do some tempo squats in the garage tonight.
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