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  1. 2|7|18 SCM

    by , February 7th, 2018 at 11:52 PM (Blog)
    did some pushups, dips and pullups

    SCM LP
    250 easy warmup with snorkel

    3x (4 x 25 on 0:25) fr on 4:00

    3x 200 IM kick on 6:00
    • dolphin done UW in 12.5m stretches
    • used snorkel and board for frog and free kicks
    • done in 5:00's but it took few second to don/doff snorkel and grab board


    Starting to see improvement kicking, perhaps from prior treadmill lactate work. 500m is about all my shoulders can handle

    Updated February 8th, 2018 at 07:01 AM by __steve__

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  2. Sarasota Y Sharks Masters GOLD Workout 2/8/18

    by , February 7th, 2018 at 03:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 50 1:00 choice
    4 x 100 1:30

    Kick set
    2 x 100 2:15
    1:00 [vertical kick]
    2 x 100 2:15
    1:00 [vertical kick]

    Stroke set
    2x
    4 x 25 :40 fly
    4 x 25 :40 back
    4 x 25 :40 brst
    [Swims #1 drill, #2 perfect stroke, #3 mod, #4 fast]

    Freestyle/pull set
    1 x 400 6:00 long & strong
    4 x 100 1:30 desc 1-4
    1 x 300 4:30 neg split
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 last 50 strong
    2 x 100 1:30 desc 1-2

    Sprint set for meet swimmers
    2 x 25 :45 build to race finish
    2 x 25 :45 blocks sprint 20
    1 x 50 blocks sprint
    [All swims choice]

    Warm down
    4 x 50 1:00
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