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  1. 6|27|17 SCM lactate production

    6|25|17 - drylands / stretching


    6|27|17 SCM - lactate production was the goal

    200 ez with fins

    100 one arm drill

    12 x 50 from block on 2:00

    • 1st was fly - 36
    • remaining odds free - 38's
    • evens breast - 46's

    200 kick (free / frog ea 25m) with board - 4:13

    Felt more out of breath than muscle failure. Doing fly first may have demanded too much O2 making rest of set trying to recover. Because of this my times for fr and br little slower than typical. Maybe an addition 30 seconds rest on them would've made the workout much more productive

    drylands tonight - tossing heavy balls, catching the lighter ones, 3:20 plank, single stiff leg deadlifts with a kettle bell on one side, rowing machine used for abs)

    Updated June 27th, 2017 at 09:28 PM by __steve__

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  2. Sarasota Y Sharks Masters GOLD Workout 6/28/17

    by , June 27th, 2017 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    2 x 200 4:00 [3:30] 50st/50fr/50st/50fr
    8 x 50 1:00 [1:00] choice

    Main set
    1 x 300 7:30 [6:45] kick
    1 x 200 5:00 [4:30] kick
    1 x 100 2:30 [2:15] kick

    1 x 300 6:00 [5:30] IM
    1 x 200 4:00 [3:30] IM
    1 x 100 2:00 [1:45] IM

    1 x 300 4:45 [4:15] free-pull
    1 x 200 3:10 [2:45] free-pull
    1 x 100 1:30 [1:15] free-pull

    Freestyle set
    18 x 50 1:00 [1:00] pacee
    :30 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
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