View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 1/26/18

    by , January 25th, 2018 at 04:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized