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  1. Workout 10/02/18: evening

    by , October 2nd, 2018 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 100)
    4 x 25 burst and cruise

    12 x 100 on 2:00
    - 1-4: 75 swim/25 kick [I added extra 50 after each]
    - 5-8: descend [did backstroke]
    - 9-12: even pace

    6 x 50
    - 1-3: choice
    - 4-6: loosen and out
    [Masters/Rec/2400 yds/55 min]
    =========================
    Good swim tonight with Greg, Noah, Carol, Jim, and Sean.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 10/3/18

    by , October 2nd, 2018 at 11:56 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :45 stroke
    4 x 100 1:30
    6 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 75 1:45 fast

    Main set
    2x
    2 x 50 :50 stroke fast
    2 x 50 1:00 stroke fast
    2 x 50 1:10 stroke fast
    1 x 50 1:30 easy
    2 x 50 :40 free fast
    2 x 50 :50 free fast
    2 x 50 1:00 free fast

    Freestyle set
    3 x 300 4:30 long & strong
    2 x 200 3:00 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 34450
    Categories
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