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  1. Monday 2/4/19

    PM SCY Solo @ LRRC

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    3x100 @ 1:55 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP
    3x100 @ 1:45 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP
    3x100 @ 1:35 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP

    4x150 @ 2:15 kick H.A.S. w/ fins + SNKL
    odd: FL/FR/FL by 50
    even: FR/FL/FR by 50

    100 EZ

    Total: 4000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 2/5/19

    by , February 4th, 2019 at 11:50 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 200 4:30
    4 x 25 :45 fast
    2 x 100 2:15
    4 x 25 :45 fast

    Main set
    2x
    1 x 75 1:30 mod, perfect stroke
    1 x 25 :45 fast
    1 x 75 1:30 mod, perfect stroke
    3 x 25 :45 fast
    1 x 75 1:30 mod, perfect stroke
    5 x 25 :45 fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    3 x 200 3:00 long & strong
    2 x 50 :45 strong
    2 x 200 3:00 desc 1-2
    3 x 50 :45 strong
    1 x 200 3:00 neg split
    4 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  3. 2/3-2/4 Workouts

    by , February 4th, 2019 at 08:27 AM (Swimming Through Jello)
    Sunday, 2/3/2019 Garage Weights

    Back to some strength building before the next meet.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 285/3, 270/5, 255/7, 240/10

    Shoulder Press - 45/5, 75/5, 95/5, 110/5,5,5


    Monday, 2/4/2019 Pool Workout

    Body was slightly ornery from lifting yesterday. Also pool is still pretty cold. Kind of a smorgasbord today.

    6x200 add-on backstroke + free w/snorkel
    400 pull (100 PB thighs/200 ankles/100 thighs)

    12x50 :05 rest 8 UDK fr/6 UDK SLOB

    12x100 1:45
    4-DPS last 25 drop 1 stroke per 100
    4-25 sw/50 overkick/25 sw
    4-D1-4

    8x50 VS (fl/br) 1:00

    200 warmdown

    4000y
    Categories
    Uncategorized