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  1. 6/24/18 Workout

    by , June 24th, 2018 at 11:40 AM (Swimming Through Jello)
    Went kayaking a bit with my mom Saturday, also some yard and housework, but otherwise pretty much a rest day. Back in the water this morning.

    Sunday, 6/24/2018 Pool Workout
    CMS, LCM

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

    300 5:30 100 fr/50bk
    2x150 o-fr 2:30 e-fr/bk/fr 2:40
    4x100 p/pads & snorkel 1:45

    4x{4x50 1:15 1-k, 2-dr, 3-smooth, 4-fast} br/bk/fr/br
    8x50 1:00 25 UWK/fins 25 easy

    8x50 1:00 o-25 fast IMO 25 easy, e-smooth
    //Purpose of these was to get some video, might post it if I can crop and stitch so it's not too long.

    100 warmdown

    3500m
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  2. Sarasota Y Sharks Masters GOLD Workout 6/24/18

    by , June 24th, 2018 at 10:22 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [4:45]
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:05] stroke
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    1 x 150 3:40 [3:15]
    1 x 50 1:20 [1:15] fast
    1:00 [vertical kick]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    8 x 50 :55 [:50] desc 1-4/5-8
    1 x 400 neg split

    Stroke set
    2x
    2 x 50 1:10 [1:05] fly
    2 x 50 1:10 [1:05] back
    2 x 50 1:10 [1:05] brst
    1 x 200 4:00 [3:30] IM or alt 50st/50fr

    Warm down
    4 x 50 1:00

    Total: 4000
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