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  1. Workout 11/20/17: evening

    by , November 20th, 2017 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    3 x
    - 200 pull with snorkel into
    - 100 kick

    4 x 75 on 1:15 (fast middle 25)
    200 loosen and out
    [Solo/Rec/2000 yds/38 min]
    ----------------------------------

    First snow fall in SW VT today. Was able to sneak in a solo swim (first in a very long time!) after dinner.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 11/21/17

    by , November 20th, 2017 at 04:05 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] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  3. Weekend/Monday Workouts

    by , November 20th, 2017 at 09:42 AM (Swimming Through Jello)
    11/17/17 - After Work Squats

    3 sec pause back squat
    135/3, 185/3, 225/2, 255/1, 285/1, 295/1,1,1,1,1,1

    11/18/17 CrossFit Workout

    Warmup - jogging, stretching, plyos

    Strength -
    Good Morning - 95/8, 135/8, 155/8, 175/8
    Wall Walks - 3x3 10 sec hold at top

    Conditioning - Partner workout, both run, break up DB movements however (ea did half, me at 50#)
    600m run
    3x(50 1-arm swings, 50 1-arm PP, 50 goblet squats, 50 1-arm hang SDHP)
    600m run

    20:33

    11/20/17 Pool Workout
    200 fr/100 bk/200 k/200 p/100 IM dr

    All D1-4
    4x100 fr 1:30
    4x100 k 2:00
    4x100 p paddles 1:30

    5x100 k fins 1:30

    Start work (200 yd total)
    //Bit of dead legs by this point, starts were meh.

    200 warmdown

    2900
    Categories
    Uncategorized