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  1. Monday 11/12/18

    PM SCY w/ Trip @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 pull w/ paddles + SNKL

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x200 @ 4:00 D1-3 (2:25, 2:15, 2:03)
    100 EZ
    4x50 @ :50 @ 200 FL PACE (:30, :30, :30, :30-)

    300 EZ

    Total: 3200

    SHOUT OUT: Trip. He did 3x300 @ 4:00 and then a 300 FAST. Final time on the 300 FAST: 3:21. Once again, that old geezer dropped the hammer
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 11/13/18

    by , November 12th, 2018 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    2 x 100 2:15 kick
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 IM order/stroke
    1 x 100 2:00 IM/stroke

    Sprint set
    4x
    4 x 25 :45
    1 x 100 2:15
    [RD1/3 100 is fast, RD2/4 25s fast]
    [All swims choice]

    Kick set
    2x
    1 x 75 1:45
    1:00 [vertical kick]
    3 x 25 :45 fast

    Freestyle set
    4 x 100 1:30 long & strong
    3 x 100 1:25 desc 1-3
    2 x 100 1:20 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. 11/9, 11/12 Workouts

    by , November 12th, 2018 at 09:32 AM (Swimming Through Jello)
    Friday afternoon, weekend off, Monday. I was super-sore all weekend after squats on Friday. Re-acclimating after rest week for the meet, I guess.

    Friday, 11/9/2018 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - A) Front Squat - 45/5, 135/3, 185/3, 225/2, 245/1, 265/1, 275/1, 285/1
    B) Back Squat - 155/10,10,10

    Conditioning - 7x(EMOM 7 C2B Pullups, max wall balls)
    wall ball total - 15, 15, 15, 15, 15, 10, 13 - Lost the pullup pace on the last two minutes!

    Monday, 11/12/2018 Pool Workout
    Didn't sleep well at all and took a bit to get into the swing of things this morning. Going to work hard on redeveloping 6-beat kick in the mid distances, I have neglected that for a 2-beat for too long.

    900 d1-3 x 300 to 80%
    800 SKiDS (build 2nd S)
    700 p - odd 100s br3, even 100s d1-3 br5
    600 100 1-arm, 100 swim DPS
    500 50k/50sw
    400 FAST
    300 50dr/50sw
    200 p br3/5/7/3 x 50
    100 FAST

    100 warmdown

    4600y

    That is definitely a new Masters yardage record - mostly because Coach miscounted and thought he was writing down 3700 :P
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    Uncategorized