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  1. Evening Swim

    100 w/u

    2x100 Pull

    100 kick Free
    100 kick back streamline
    100 kick breast
    100 kick dolphin

    2x100 Pull

    100 kick Free
    100 kick Back
    100 kick Breast
    100 kick Dolphin

    4x 25 Fly
    4x25 Backstroke
    4x 25 Breaststroke
    4x25 Free

    100 easy.
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  2. Weights afternoon

    Deadlift #115x8. X2
    Single arm row #40#x5. X2
    Bridge drag sandbag #30x10. X2
    Kneeling rollout SB x6. X2
    Pull ups with band x5. X2
    Waiter Carry KB #25x20 yrds. X2
    Back Sqt #55x10. X2
    Overhead press #50#x6. X2.
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  3. Sarasota Y Sharks Masters GOLD Workout 1/23/18

    by , January 22nd, 2018 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    8 x 25 :40 stroke
    3 x 100 1:30
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Stroke set
    4x
    1 x 100 1:50 reverse IM
    3 x 25 :40 build
    3 x 25 :40 sprint 20
    [25s: RD1 best stroke no free, RD2 brst, RD3 back, RD4 fly]

    Freestyle/pull set
    1 x 200 3:00 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 last 25 strong
    5 x 50 :45 pace
    6 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  4. 1/22/18 Workout

    by , January 22nd, 2018 at 09:52 AM (Swimming Through Jello)
    Did yoga on Sunday. Felt pretty good! Then started to come down with sniffles in the afternoon and hardly slept overnight from lack of normal breathing. I don't feel like I have a fever so maybe it is just a cold. Hopefully. Needless to say, swim this morning was meh.

    Monday, 1/22/2018 Pool Workout

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

    3x100 fr 1:30
    8x25 k :40 D1-4 (4 fly, 4 bk)
    3x100 pull 1:30
    8x25 k :40 D1-4 (4 br, 4 fr)
    3x100 pull w/ pads 1:30
    8x25 k w/ fins :30 D1-4 (4 fl, 4 bk)

    8x50 1:00 IMO (o - smooth, e - EZ speed)

    200 warmdown

    2900
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