View RSS Feed

Recent Blogs Posts

  1. Thursday 6/28/18

    PM LCM Solo @ LRRC
    P90X post swim

    400 swim (150 FR/50 BK)
    100 kick FL H.A.S. w/ fins + SNKL
    300 swim (100 FR/50 BK)
    200 kick w/ fins + SNKL (50 FR S-line/50 FL H.A.S.)
    200 swim (50 FR/50 BK)
    300 kick w/ fins + SNKL (100 FR S-line/50 FL H.A.S.)
    100 BK swim
    400 kick w/ fins + SNKL (150 FR S-line/50 FL H.A.S.)

    4x150 @ 2:30 BK k/dr/bld w/ fins
    8x25 @ :30 V.S. (4 BK/4 FR)

    4x200 @ 2:40 pull w/ paddles + SNKL (2:31, 2:30, 2:31, 2:31)
    100 EZ

    Total: 3700

    P90X

    2x
    2x
    :40 high knees
    :40 jack-ups w/ 10# MB
    :40 side shuffle (alternate shuffle with and shuffle without 10# MB)
    :40 mountain climbers (hands on MB)
    1:00 REST

    2x
    :40 goblet squat (wide stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 left lung w/ 2x 10# DB
    :20 hold left lunge w/ 2x 10# DB
    :40 right lunge w/ 2x 10# DB
    :20 hold right lunge w/ 2x 10# DB
    :40 goblet squat (narrow stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 side lunge drops left side
    :40 side lunge drops right side
    1:00 REST

    3x
    :45 L-raises w/ 8# DB
    :45 RD1: push-ups, RD2: swimmer (tricep) push-ups, RD3: tricep dips
    :45 to complete: 7x bicep curls hip to waist, 7x bicep curls waist to hips, 7x bicep curls full range of motion (hip to chest)

    1:00 shoulder raises (alternating arms in front, arms to side) w/ 10# DB
  2. Workout 6/28/18: morning

    by , June 28th, 2018 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning. I signed up for the Baystate Games next weekend so I need to get some swimming in.


    200 free-200 back-2im drill
    600 shark swim
    2 x
    ....50 on 45
    ....75 on 60
    ..100 on 90

    100 loosen and out
    [Solo/Rec/1750 yds/30 min]
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 6/28/18

    by , June 28th, 2018 at 11:42 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30] desc 1-3

    Kick set
    2x
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    2 x 50 1:30 [1:15] fast

    Sprint set
    2 x 50 :45 [:40] sprint
    1 x 50 1:10 [1:00] easy
    3 x 50 :50 [:45] sprint
    1 x 50 1:10 [1:00] easy
    4 x 50 :55 [:50] sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    3 x 150 2:30 [2:15]
    3 x 100 1:40 [1:30]
    3 x 50 1:00 [:55]
    3 x 50 :50 [:50]
    3 x 100 1:35 [1:25]
    3 x 150 2:15 [2:05]
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  4. 6/28/18 Workout

    by , June 28th, 2018 at 08:52 AM (Swimming Through Jello)
    Thursday 6/28/2018 Pool Active Recovery Workout
    SCY w/CrossFit people

    100 fr/100 k on side
    3x{3x50 dr/sw}

    50 fl
    75 fr
    100 IM
    125 k
    150 br
    125 k
    100 IM
    75 fr
    50 br

    18x25 fast - long underwaters

    100 warmdown

    2050 - though the pool might be a tad short. I Google Maps'd it at it said 74.3 ft. So not too bad if it is short.
    Categories
    Uncategorized