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  1. Thursday 11/8/18

    PM SCY w/ Trip + Jack @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x100 @ 1:20 D1-4
    4x50 @ 1:00 "Progressive Freestyle"

    100 @ 1:20 pull w/ paddles + SNKL (1:13)
    200 @ 2:40 pull w/ paddles + SNKL (2:25)
    300 @ 4:00 pull w/ paddles + SNKL (3:27)
    400 @ 5:20 pull w/ paddles + SNKL (4:17)
    300 @ 4:00 swim BIG N.S. (1:46/1:39)
    200 @ 2:40 swim BIG N.S. (1:08/1:03)
    100 @ 1:20 swim BIG N.S. (:32/:30)

    300 EZ

    Total: 3500
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 11/9/18

    by , November 8th, 2018 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [1:00]
    2 x 100 1:45 [1:30]
    1 x 200 3:30 [3:00]

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    2 x 50 1:30 [1:15] fast

    Main set
    2 x 50 :50 [:45]
    3 x 50 :55 [:50]
    4 x 50 1:00 [:55]
    5 x 50 1:05 [1:00]
    [All swims choice]

    Freestyle set
    2 x 400 6:40 [6:00]
    4 x 200 3:20 [3:00]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  3. 11/8/18 Workout

    by , November 8th, 2018 at 09:37 AM (Swimming Through Jello)
    Thursday, 11/8/2018 Pool Workout

    Stiff and sore today still!

    300 ez
    400 IM SKiPS
    300 d1-3

    2x{200 mod 3:15
    8x25 VS :30
    4x50 mod (#3 fast) 1:00
    2x75 b x 25 1:15
    50 EZ
    2x100 b to mod 1:45
    200 k FAST
    100 ez}

    //First round free, second round kind of a mix. Did k/fins on the 2nd fast 200, calf cramp last 50 so limped to the wall. Repeated again after the 100 ez and went much better.

    200 warmdown

    4000y
    Categories
    Uncategorized