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  1. Sarasota Y Sharks Masters GOLD Workout 12/22/17

    by , December 21st, 2017 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    5 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 50 :50 desc 1-3
    2 x 25 :30 strong

    Kick/stroke set
    5x
    5 x 25 :40 [#1 perfect stroke, #2/3 build, #4/5 sprint 20]
    1 x 75 1:30 strong
    [RD1 kick, RD2 brst, RD3 kick, RD4 back, RD5 kick, RD6 fly]

    Freestyle/pull set
    1 x 400 6:00 long & strong
    8 x 50 :50 pace
    1 x 300 4:30 neg split
    4 x 75 1:05 desc 1-4
    1 x 200 3:00 last 50 strong
    2 x 100 1:30 strong

    Sprint set
    1 x 50 1:00 fast
    2 x 50 1:00 easy
    3 x 50 1:00 fast
    2 x 50 1:00 easy
    1 x 50 best effort
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4450
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  2. 12|20|17 drylands/scm

    by , December 21st, 2017 at 10:50 AM (Blog)
    Weights:
    3 sets each of legs, upper body push, upper pull, shoulders (very light weight on upper body / shoulders)
    2 sets abdominal / core stability

    treadmill LT set:
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    2 min 8.5 mph (usually do 4 min but treadmill felt uphill)
    2 min 2 mph
    1 min 9.5 mph (didnít have the heart for this today)


    SCM (was cold)
    1150m continuous flutter kick

    • surprised my feet or calves didnít cramp


    Recovery: bottle of merlot then some eggnog for desert
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  3. 12/21/17 Workout

    by , December 21st, 2017 at 09:45 AM (Swimming Through Jello)
    Soooooooore this morning! Hamstrings and lats.

    12/21/17 Pool Workout

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

    8x100 interval pyramid 1:35-1:20 and back up
    16x50 interval pyramid :60-:45 and back up twice
    //This was a really good set for sustained work. Really wore out shoulders/triceps by the end too.

    100 EZ

    150 worth of starts and turns and such
    https://www.instagram.com/p/Bc94yXLnVZX/
    150 warmdown

    2900

    Updated December 21st, 2017 at 10:34 AM by JPEnge

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