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  1. 1|2|18 landbased LT

    Treadmill LT
    2 min 2 mph
    4 min 5.5 mph
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    4 min 7.5 mph 3% incline
    2 min 2 mph 3%
    1:45 7.5 mph 6%
    2:15 2 mph 6%
    1:45 7.5 mph 6%
    2:15 2 mph 6%
    1:45 7.5 mph 6%


    7.5 @ 3%, 6% = 8.5, 9.3 ( https://www.hillrunner.com/calculato...e-conversions/ ) Leg turnover faster than 7 min irritates my pelvic muscles where the incline does not.


    1 set weights legs
    farmers DB walk up / dwn flight stairs #70

    3 min 1.5 mph 20% with pair of #25

    Updated January 4th, 2018 at 09:36 AM by __steve__

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  2. Sarasota Y Sharks Masters GOLD Workout 1/4/18

    by , January 3rd, 2018 at 09:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    4 x 25 :30 strong

    Kick set
    2 x 100 2:15
    1:00 vertical kick
    4 x 50 1:15

    Main set
    2x
    2 x 25 :40 drill
    1 x 50 1:10 strong
    3 x 25 :40 perfect stroke
    1 x 75 1:30 strong
    4 x 25 :40 mod
    1 x 100 2:00 strong
    [RD1 stroke, RD2 choice]

    Freestyle/pull set
    4 x 50 :45 desc 1-4
    4 x 100 1:30 last 25 strong
    4 x 200 3:00 neg split
    4 x 100 1:30 last 25 strong
    4 x 50 :45 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4500
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    Uncategorized