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  1. Even swim

    Im feeling the progression of my body allowing me to strength train in the mornings, work in the afternoons and get an evening swim in!

    500 w/u

    100 kick set free
    100 kick back
    100 kick breast
    100 dolphin

    2x200 pull

    100 kickset free
    100 kick back
    100 kick breast
    100 dolphin

    2x200 pull

    100 Fly, as 50 kick 50 butterfly
    100 Backstroke as 50 kick 50 backstroke
    100 Breaststroke as 50 kick 50 breaststroke
    100 Freestyle as 50 kick 50 Freestyle

    100 Fly as 50 kick 50 Butterfly
    100 Backstroke as 50 kick 50 Backstroke
    100 Breaststroke as 50 kick 50 Breaststroke
    100 Freestyle as 50 kick 50 Freestyle

    2900 SCY
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  2. Morning strength training

    Deadlift;125#x10. Second set; 135#x8
    Single Arm row; 40#x10. Second set 45#x5
    Bridge drag sand bag 30#x18. Second set same
    Kneeling roll out wheel;x5, second set same
    Pull ups w band;x6. Second set same
    Waiter Carry KB 30#x 20yrds. Second set same
    Back Sqt;55#x10. Second set60#x6
    Over Head press;45#x10. Second set 50#x8
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  3. Sarasota Y Sharks Masters GOLD Workout 11/16/17

    by , November 15th, 2017 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    2 x 150 3:00 [2:30] 50st/50fr/50st
    3 x 100 1:45 [1:30]

    Kick set
    1 x 50 1:20 [1:15]
    1 x 100 2:30 [2:15]
    1 x 150 3:45 [3:15]
    1 x 200 5:00 [4:30]

    Stroke set
    2x
    1 x 50 1:00 [1:00] free easy
    1 x 100 2:00 [1:45] stroke 50drill/50swim
    1 x 150 3:00 [2:30] 50st/50fr/50st
    1 x 200 4:00 [3:30] IM
    [Fly drill: 3 stroke right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: brst arms w/flutter kick]

    Sprint set
    3x
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] fast
    [All swims choice]

    1 x 50 easy

    Free/Pull set
    3 x 100 1:40 [1:30] long & strong
    3 x 100 1:35 [1:25] desc 1-3
    3 x 100 1:30 [1:20] be consistent
    Rest :30
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4100
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