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  1. Wednesday 8/15/18

    PM LCM w/ Trip and Jack Gooding @ LRRC "I don't swim for Top Tens, I swim for blog shout-outs" - Trip Strauss
    CORE7 post swim

    1000 SKIPS
    3x200 @ 3:00 kick 1st/5th 25 UW w/ fins

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL (2:38, 2:35, 2:36, 2:37)
    3 - swim 12.5M kick off every wall
    3 - 4/6/2 turns D1-3 (2:37, 2:30, 2:20)

    100 EZ

    Total: 3700

    CORE7:
    RD1 & RD2:
    - plank/plank reach (RD2 w/ 10# db)
    - plank rotations
    - moving plank
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :15)
    - reverse lunge to hop
    - elevated flutter kicks/elevated scissor kicks (RD2 w/ 10# db held above head)
    - floor wipers (RD2 w/ 10# db held above head)

    RD3:
    - half burpees
    - reverse crunch
    - weighted crunch w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :30)
    - reverse lunge w/ 10# db above held above head
    - elevated flutter kicks/elevated scissor kicks w/ 10# db held above head
    - floor wipers up and over w/ 10# db held above head

    SHOUT OUT: To everybody I beat today (Trip Strauss and Jack Gooding), and everybody I would have beaten today if they had raced me (Doug Martin). Thanks for making me [look] better!
  2. Sarasota Y Sharks Masters GOLD Workout 8/16/18

    by , August 15th, 2018 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :45 stroke
    4 x 50 1:15 kick
    4 x 100 1:30
    6 x 25 :30 choice
    4 x 50 1:15 kick

    Stroke set
    4x
    1 x 50 1:05 stroke
    1 x 100 2:00 IM/stroke

    Freestyle set
    4 x 50 :50 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 100 1:30 neg split
    4 x 75 1:00 last 25 strong
    4 x 50 :40 all strong

    Sprint set
    4x
    4 x 25 :40 alt 1easy/1sprint
    1 x 50 1:20 sprint

    Warm down
    4 x 50 1:00

    Total: 4300
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  3. 8/15/18 Workout

    by , August 15th, 2018 at 08:44 AM (Swimming Through Jello)
    Wednesday, 8/15/2018 Pool Workout

    Pool was unexpectedly warm today, had trouble pushing myself like I wanted to. Got the work done though. Slower intervals because I just went with everybody else but it let me descend a little harder.

    300 fr/200 k/300 f-st-f/200 p/300 build

    3x{200 3:15
    3x50 k 1:10
    200 3:15
    3x50 p 1:00
    200 3:15}
    D 200s 1-3, rd1,2-fr, rd3-k/fins

    200 warmdown

    4200y - new Masters yardage record!

    Ozark SCM champs is apparently going to be Nov 3. Should give me time to get back in pretty good shape and then after my early-October vacation to get back into it and then mini-taper.
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