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  1. Strength training weights

    Working on getting strong (from surgery on kidney) and building my strength back up with weights hoping to be strong again soon in the pool. We have a meet coming up late November Iím hoping to be strong and fast enough to be in.

    Deadlift 125#x8
    Single arm row 40#x6
    Bridge Drag Sand Bag 30#x10
    Kneeling rollout wheel x5
    pull ups x6
    Waiter carry KB 25#x20yrds
    Back Sqt 55#x8
    Overhead Press 45#x5

    2nd set

    Deadfift 135#x5
    Single arm row 40#x6
    Bridge Drag Sans Bag 30#x
    kneeling rollout wheel x5
    Pullups x6
    Waiter Carry KB 25#x20yrds
    Back Sqt 55#x8
    Overhead Press 50#x5
  2. Sarasota Y Sharks Masters GOLD Workout 11/2/17

    by , November 1st, 2017 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:40
    8 x 25 :40 stroke 2 of each
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 200 4:30
    10 x 25 :45 alt 1 fast/ 1 easy

    Main set
    4x
    4 x 25 :40
    1 x 100 2:00 80-85%
    [RD1 best stroke no free, RD2-4 choice]

    Meet swimmers sprint set
    2x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 sprint 20
    2 x 50 3:00 race pace choice

    -OR-

    Optional free/pull set
    3x
    1 x 300 4:30 long & strong
    3 x 100 1:30 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 2650 or 4250
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