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  1. Thursday 2/7/19

    PM SCY Solo @ LRRC "Recovery"

    2x
    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x125 @ 2:00 FL kick w/ fins + SNKL
    odd: 100 H.A.S./25 UW S-line
    even: 25 UW S-line/100 H.A.S.

    200 PERFECT STROKE w/ 4/6/2 turns

    Total: 3000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 2/8/19

    by , February 7th, 2019 at 11:37 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    2 x 100 2:00 [1:45]
    6 x 50 1:15 [1:05] stroke
    2 x 100 1:45 [1:30]

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Sprint set
    4 x 50 1:30 [1:20] sprint
    4 x 50 1:15 [1:10] sprint
    4 x 50 1:00 [:50] sprint
    1 x 50 2:00 [1:30] easy
    1 x 50 best effort
    [All swims choice]

    Freestyle set
    2x
    3 x 200 3:10 [3:00] neg split
    1 x 200 3:30 [3:15] best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. 2/7 Workout

    by , February 7th, 2019 at 08:44 AM (Swimming Through Jello)
    Thursday, 2/7/2019 Pool Workout

    Posterior chain still misfiring a little from deadlifts/snatches Thursday. Wasn't able to get up and go quite as well today but still got some good work done.

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

    4x IMO {75 50 st dr/25 fr 1:25
    75 50 fr dr/25 k SLOB 1:25
    75 50 fr b/25 st fast 1:25
    100 IM D1-4 1:45}

    6x50 dr/sw ez 1:00

    200 br fast (2:26, not bad for tired hammies!)

    150 ez

    3x{25 UDK :30
    50 fist drill :55
    75 build from 90% 1:20
    100 ez 1:45}

    100 warmdown

    4000y
    Categories
    Uncategorized