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  1. 2/12 Workout

    by , February 12th, 2019 at 08:31 PM (Swimming Through Jello)
    2/12/2019 Garage Weights

    Gym CF workout was dumb so I lifted in the garage instead. Moved up another 5# on the squats.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 290/3, 275/5, 260/7, 245/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Club team practice tomorrow, might get some relay starts off our Sectionals backstroker.

    Updated February 13th, 2019 at 08:43 AM by JPEnge

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  2. Tuesday 2/12/19

    PM Weights @ LRRC
    PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg glute (50/90/90#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 "Progressive Scull" w/ SNKL

    6x50 @ :35 AE
    4x25 @ :40 V.S. FR kick w/ BD

    3x
    4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance)
    100 @ 2:00 PUSH FAST (:55-, :54-, :55-)
    3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
    2:00 REST

    100 FLOAT

    Total: 3000
  3. Sarasota Y Sharks Masters GOLD Workout 2/13/19

    by , February 12th, 2019 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    8 x 50 1:15 [1:05] alt. 1stroke/1free
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45 [3:30]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Main set
    4x
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] build
    1 x 50 1:15 [1:05] fast
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:25 [2:10] desc 1-3
    3 x 150 2:20 [2:05] neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
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