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  1. 2|1|18 and 2|2|18

    by , February 2nd, 2018 at 07:55 PM (Blog)
    back is moderately recovered

    treadmill:
    7x 2 min on / 1 min ez
    Ons:
    4.5, 5.5, 6.5, 7.5, 8.5, 8.5@3%, 8.5@6% MPH's
    Ezs:
    2.2 mph

    3 x 0:45 on /1:15 ez
    8.5mph@9% / 2.2mph


    SCM!
    test out shoulder that feels better from C spine shots in neck 9 day ago
    4 x 25 ez fr on 0:40
    10 x 50fr on 1:00 (45's - 46's)
    10 x 50br on 1:20 (55's - 57's)
    4 x 25 nb fr 0n 5:00 (s l o w)
    4 x 200IM kick on 5:10-20

    Shoulder did not hurt but felt very weak at insweep

    Updated February 4th, 2018 at 12:58 PM by __steve__

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  2. Sarasota Y Sharks Masters GOLD Workout 2/5/18

    by , February 2nd, 2018 at 04:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    12 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    1:00 vertical kick
    1 x 100 2:15 fast

    Freestyle/pull set
    2x
    4 x 150 2:15 long & strong
    4 x 75 1:00 desc 1-4

    Stroke set
    4 x 25 :40 IM order
    2 x 100 1:50 IM
    4 x 50 1:05 IM order
    2 x 200 3:30 IM

    Warm down
    4 x 50 1:00

    Total: 4500
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