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  1. Sarasota Y Sharks Masters GOLD Workout 1/18/19

    by , January 17th, 2019 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 50 1:15 stroke
    4 x 75 1:15
    6 x 25 :30 strong

    Kick set
    2x
    1:00 [vertical kick]
    1 x 100 2:15
    4 x 25 :45 fast

    Main set
    6 x 100 2:00 alt. 1easy/1fast
    6 x 50 1:15 alt. 1easy/2fast
    6 x 25 :45 all fast
    [All swims choice]

    Freestyle set
    2x
    1 x 400 6:00 long & strong
    4 x 100 1:30 desc 1-4

    Warm down
    4 x 50 1:00

    Total:4300
    Categories
    Uncategorized
  2. 1/17/19 Workout

    by , January 17th, 2019 at 09:55 AM (Swimming Through Jello)
    Thursday, 1/17/2019 Pool Workout

    Took a bit of time to get into it today, started out pretty stiff. Was a good refresh workout though, did some fast stuff but wasn't totally gassed by the end like the past few workouts.

    3x{100 fr 1:25
    100 IM 1:35
    100 bk 1:45
    100 k 1:55}

    4x{4x25 :30 SLOB/k on side fast/1-arm/build}

    4x(125 fr cruise 2:10
    100 bk/fr 1:40
    75 bk 1:10 D1-4 (:52, :49, :47, :42)}

    6x50 dr/sw 1:00 EZ

    4x{4x25 br :30 build/KPK/streamline K/SLOB fast
    50 EZ 1:00}

    2x25 fast off blocks, 25 ez between
    //My starts are *really* bad. Like, it's obvious I haven't been off the blocks since early November. Oof.

    100 warmdown

    3900y

    Updated January 17th, 2019 at 10:30 AM by JPEnge

    Categories
    Uncategorized
  3. Wednesday 1/16/19

    PM SCY Solo @ LRRC

    4x
    100 @ 2:00 I.M. kick H.A.S. w/ SNKL
    75 @ 1:30 I.M. (drop 1 stroke) kick H.A.S. w/ SNKL
    50 @ 1:00 I.M. (drop another 1 stroke) kick H.A.S. w/ SNKL
    25 @ :30 I.M. (drop another 1 stroke) kick H.A.S. w/ SNKL
    RD1: FR stands alone
    RD2: BR stands alone
    RD3: BK stands alone
    RD4: FL stands alone

    12x25 @ :40 BK kick H.A.S. focus on shoulder roll

    12x25 @ :30 FR swim PERFECT STROKE! w/ 4/6/2 turns

    8x50 @ :55 FR kick H.A.S. w/ SNKL
    :40 REST
    6x50 @ :50 FR kick H.A.S. w/ SNKL
    1:00 REST
    4x50 @ :45 FR kick H.A.S. w/ SNKL
    1:00 REST
    2x50 @ :40 FR kick H.A.S. w/ SNKL

    200 FLOAT

    Total: 2800
    Categories
    Swim Workouts