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  1. Workout 02/19/19: evening

    by , February 19th, 2019 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    It's been 10 days out of the water. Last week we had a snowstorm that closed the Rec early and I picked up a nasty cold on Friday which left me on the couch all weekend. I did count for the One Hour Swim, which saw Libby, Matt, Kevin, Jeff, Anne, Greg, Jim, and Carol knock out a lot of yards! I will plan to do mine next week (before the end of month deadline).

    Today I worked all day and just took it easy tonight as the team swam. I did 1300 in 25 minutes alongside my wife, who hit a PR of 700 yds in 30 min.
    Categories
    Swim Workouts
  2. Tuesday 2/19/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Rained Out!"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg glute (50/90/90#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 FR kick w/ BD
    4x25 @ :35 4/6/8/10 fast strokes

    4x50 @ :50
    3 w/ chute (III)
    1 FAST (:26-)

    Total: 1100

    Thunder was rumbling while we were warming up, but after the 4th 50 we were ordered out due to lightning being spotted in the area.
  3. Sarasota Y Sharks Masters GOLD Workout 2/20/19

    by , February 19th, 2019 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] choice
    2 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:15 [2:00] swim w/fast overdrive kick

    Main set
    2x
    1 x 50 1:15 [1:15] easy
    2 x 100 2:15 [2:00] fast
    1 x 50 1:15 [1:15] easy
    2 x 50 1:30 [1:15] fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    1 x 400 6:30 [6:00] long & strong
    8 x 50 :55 [:50] strong & consistent
    2 x 200 3:20 [3:00] long & strong
    8 x 50 :50 [:45] strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4000
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