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  1. Monday 2/18/19

    PM SCY Solo @ LRRC "Doing work!"

    400 swim
    300 pull w/ SNKL
    200 kick every 3rd 25 FL w/ BD
    100 "Progressive Scull" w/ SNKL

    2x
    400 @ 5:00 WHITE pull w/ paddles + SNKL
    4x100 @ 1:10 swim RD1: PINK, RD2: RED
    :40 REST
    300 @ 3:45 WHITE pull w/ paddles + SNKL
    4x100 @ 1:10 swim RD1: PINK, RD2: RED
    :40 REST
    200 @ 2:30 WHITE pull w/ paddles + SNKL
    4x50 @ :35 swim RD1: PINK, RD2: RED
    1:45 REST

    4x100 @ 1:40 kick H.A.S. 25 FR/25 FL w/ fins + SNKL

    Total: 5000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 2/19/19

    by , February 18th, 2019 at 12:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    2 x 100 1:45
    2 x 75 1:15
    2 x 50 1:00 choice
    2 x 25 :30 strong

    Kick set
    6 x 100 2:15 last 25 fast

    Main set
    4x
    1 x 25 :45 easy
    1 x 50 1:15 mod
    1 x 75 1:30 build
    1 x 100 2:00 strong
    [RD1/3 stroke/IM, RD2/4 choice]

    Freestyle set
    2x
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 50 :50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  3. 2/18/19 Workout

    by , February 18th, 2019 at 08:41 AM (Swimming Through Jello)
    Monday, 2/18/2019 Pool Workout

    200 fr
    200 k
    200 st
    200 6-3-6 dr

    2x{4x50 dr/sprint :50
    3x100 flutter kick 25 mod/50 fast/25 mod @ next top or bottom
    8x25 flutter kick long UW :40}

    6x75 pull 1:20 br3,5,7,5 rotate (held :44, somehow)

    4x50 flutter kick w/board ALL OUT 1:10

    150 ez

    16x25 VS :30 IMO

    200 warmdown

    3600y

    Shorter but good push for the legs!
    Categories
    Uncategorized