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  1. Thursday 5/10/18

    PM LCM Solo @ LRRC

    1000 swim w/ paddles + fins + SNKL long and smooth

    6x100 @ 1:30 D1-3, 4-6 (1:21, 1:18, 1:15, 1:21, 1:18, 1:15+)

    400 kick w/ fins + BD 50 FL/50 FR

    8x50 @ 1:00 "Progressive Freestyle"

    Total: 2400

    TBC (Total Body Conditioning) class post swim
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 5/11/18

    by , May 10th, 2018 at 02:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    6 x 50 1:15 stroke
    3 x 100 1:45
    4 x 50 1:00 desc 1-4

    Kick/Stroke/IM set
    4x
    1 x 100 2:30 kick
    1 x 50 1:15 perfect stroke
    1 x 150 3:15 IM or 50st/50fr/50st
    [Kick & 50s: RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle set
    1 x 400 6:40 long & strong
    4 x 100 1:40 last 25 strong
    1 x 300 5:00 long & strong
    3 x 100 1:35 second 50 strong
    1 x 200 3:20 long & strong
    2 x 100 1:30 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
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