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  1. Sarasota Y Sharks Masters GOLD Workout 2/14/19

    by , February 13th, 2019 at 03:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Main set
    2 x 100 2:15 kick
    2 x 100 1:30 free
    2 x 100 1:45 IM/stroke
    2 x 75 1:45 kick
    2 x 75 1:05 free
    2 x 75 1:30 IM/stroke
    2 x 50 1:15 kick
    2 x 50 :45 fee
    2 x 50 1:00 stroke
    2 x 25 :45 kick
    2 x 25 :30 free
    2 x 25 :45 stroke
    [Each group of two: #1 mod, #2 strong]

    Freestyle set
    8 x 100 1:30
    8 x 75 1:05
    8 x 50 :50
    [Alt. 1 mod, 1 strong]

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. 2/13/19 Workout

    by , February 13th, 2019 at 08:48 AM (Swimming Through Jello)
    Wednesday, 2/13/2019 Pool Workout

    Feeling the presses more than the squats surprisingly.

    4x{150 fr 2:15/75 k-dr-s IMO 1:15}

    Kick set:
    4x{100 1:50/1:40/1:30/1:20 w/board
    50 FAST w/board 1:00
    75 1:30/1:20/1:10/1:00
    25 FAST UW :30}
    Rd1/2 - no fins
    Rd3/4 - fins

    3x{100 fr cruise 1:30/25 fast :30
    75 fr cruise 1:10/50 fast :50
    50 fr cruise :50/75 fast 1:10
    25 fr cruise :30/100 fast 1:30}
    Rd 1 - fr, Rd 2 - stroke, Rd 3 - fr/pads & fins

    Stations:
    1 - 3x200 p/pads 2:40
    2 - 12x25 :40 D1-3 IMO w/chute
    3 - 4x25 buckets (25 EZ in between)

    150 warmdown

    4650y
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