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  1. Sarasota Y Sharks Masters GOLD Workout 11/1/18

    by , October 31st, 2018 at 06:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:30
    4 x 50 1:00 choice
    6 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

    Main set
    2x
    2 x 25 :45 perfect stroke
    2 x 50 1:15 25fast/25easy
    2 x 75 1:45 build
    1 x 100 2:30 sprint

    Freestyle set
    1 x 300 4:30 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 neg split
    6 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4100
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  2. 10/31/18 Workout

    by , October 31st, 2018 at 09:34 AM (Swimming Through Jello)
    Getting the yardage down a bit more. Not my typical mini-taper but we will see how it goes. Change is good sometimes. Groin feeling a bit better, think it will be good by Saturday.

    Wednesday, 10/31/2018 Pool Workout

    *All catch breath before/after fast efforts*

    900 - 100 dr/100 k/100 d 1-3 to 80%ish
    600 - 100 p br4/50@200 pace IMO
    500 - 100 build/25 fast IMO

    6x50 dr/sw EZ 1:00

    12x25 "Afterburner" :40
    o-on front dolphin kick halfway, flutter kick UW halfway
    e-on back dolphin kick halfway, flutter kick on surface halfway
    1-4 - K no fins, 5-8 K fins, 9-12 fins o-fly first half e-back second half
    //Sorry for the wordy explanation. Goal was for the flutter kick to be twice the tempo of the dolphin kick.

    200 warmdown

    2800y

    Meet warmup plus some sprints tomorrow. Rest day Friday. Meet Saturday. 100 fr, 100 br, 100 IM, 50 fr, looks like possibly a relay or two.

    Updated October 31st, 2018 at 10:58 AM by JPEnge

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