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  1. Wednesday 6/6/18

    PM LCM Solo @ LRRC "Short Axis of Evil"
    CORE7 post swim

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    10x50 @ 1:10 pull w/ SP + buoy + SNKL (25 BR/25 FR)

    3x100 @ 2:30 "Rouse 100s" w/ fins
    8x50 @ 1:00 FL w/ fins
    odd: 25 R-arm/25 L-arm
    even: STRONG swim, breathing every 4 and focusing on keeping head still
    3x100 @ 2:30 "Rouse 100s" w/ fins

    Total: 3300

    CORE7:

    Single-leg V-up (RD3 switched to :30 v-up/:30 toe-touch)*
    Incline knees-to-chest w/ arms above head*
    Full body crunch*
    Side plank hip dips (switch sides every :30)
    Mountain climbers w/ gliding discs (RD3 switch to low body plank Spider-mans)
    Side crunches (switch sides every :30)
    High plank to bird-man **

    *added 25# plate for RD2 and RD3
    ** add 1 push-up after each bird-man on RD2, 2 push-ups on RD3

    Updated June 7th, 2018 at 04:01 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 6/7/18

    by , June 6th, 2018 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 100 2:00 [1:45] 50st/50fr
    4 x 100 1:45 [1:30] desc 1-4

    Kick set
    2x
    1 x 100 2:30 [2:15]
    2 x 50 1:20 [1:15] fast

    Main set
    4x
    1 x 50 1:15 [1:05] easy
    3 x 50 1:15 [1:05] fast
    [RD1/3 stroke, RD2/4 choice]

    Meet swimmers set
    3x
    1 x 50 2:00 blocks sprint
    1 x 50 2:00 easy

    MEET SWIMMERS WARM DOWN

    Freestyle set (optional)
    1 x 300 4:45 [4:30] long & strong
    2 x 200 3:15 [3:00] neg split
    3 x 100 1:45 [1:30] desc 1-3
    4 x 50 1:00 [:50] strong

    Warm down
    4 x 50 1:00

    Total: 2900/3800
    Categories
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