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  1. Thursday 1/24/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC

    Weights:

    1x8/2x12 BB RDL (45/95/95#)
    1x8/2x12 BB back squat (45/95/95#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (30/90/90#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)

    Swim:

    500 swim every 4th 25 FL kick on back H.A.S.

    9x200 @ 2:35
    3 - pull w/ paddles + SNKL
    3 - swim w/ 5 FL kicks off all walls
    3 - smooth D1-3 (2:20, 2:15, 2:09)

    200 FLOAT

    Total: 2500
  2. Sarasota Y Sharks Masters GOLD Workout 1/25/19

    by , January 24th, 2019 at 11:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Main set
    9 x 100 2:15 [2:00] choice
    [#1/4/7 mod, #2/5/8 build, #3/6/9 strong]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    4 x 100 1:40 [1:30] neg split
    1 x 300 5:00 [4:30] long & strong
    6 x 50 1:00 [:50] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total:4000
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  3. 1/24/19 Workout

    by , January 24th, 2019 at 08:35 AM (Swimming Through Jello)
    Thursday, 1/24/2019 Pool Workout

    4x{100 fr 1:25
    100 IM 1:35
    100 bk 1:45
    100 k 1:55}

    6x{3x75 50 build/25 fast 1:20 - fl/bk, bk/br, br/fr
    1x(XYZ per round) 2:00
    X - 125 @ 500 pace
    Y - 75 @ 200 pace
    Z - 25 FAST
    1x150 p br3/5/7 x 50 3:00}

    4x25 o-fast off blocks e-ez
    //Starts finally clicked! Now just have to add the wedge this weekend.

    100 warmdown

    4100y
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