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  1. Strength and Swim

    Deadlift 135#x10, 2nd set 145#x4 Slow
    Swing KB 35#x20, 2nd set same Fast
    Pull up w band x7, 2nd set x6 Slow
    Speed Skiers x6, 2nd set same Fast
    Bridge Drag sand bag 30# 24, 2nd set same Slow
    Back Sqt 60#x10, 2nd set 65#x5 Slow
    Sqt Jump x5, 2nd set same Fast
    Overhead Press 50#x10, 2nd set 55#x6 Slow
    Push Press 25#x4, 2nd set same Fast

    rest 30 min

    Swim

    500 Free long reach good body stretch
    rest 30sec
    500 Free long reach, good stretch, lengthen legs to other end of pool stretching body, good relax breathing, pressing chest, gliding through water.
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  2. Sarasota Y Sharks Masters GOLD Workout 11/30/17

    by , November 29th, 2017 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:15
    4 x 50 1:05 stroke
    4 x 25 :30 fast

    Kick set
    8 x 50 1:15 25mod/25fast

    Stroke set
    3x
    4 x 25 :40 drill IM order
    4 x 25 :40 perfect stroke IM order
    1 x 100 2:00 IM
    [Fly drill: 3 strokes right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: 2 kicks, 1 pull breath only on pull]
    [Free drill: fist drill]

    Sprint set
    4x
    1 x 50 1:15 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 free, RD3-4 choice]

    Freestyle/pull set
    2x
    1 x 200 3:00 long & strong
    1 x 200 2:50 neg split
    1 x 200 2:40 strong

    Warm down
    4 x 50 1:00

    Total: 4300
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  3. 11/29/17 Workout

    by , November 29th, 2017 at 08:44 AM (Swimming Through Jello)
    Jammed finger still not quite 100%, so I hit the pool two days in a row.

    11/29/17 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x200 3:00 1-fr 2-bk
    4x100 1:40 1,2-fr, 3-bk, 4-br
    8x50 4-:55, 4-:50
    16x25 :30 IMOx4

    200 warmdown

    2600
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