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  1. Wednesday 10/17/18

    PM LCM Solo @ LRRC "That's 'Brisk,' baby!"
    CORE7 post swim

    Air temp: 65 and overcast
    Pool temp: 63.3 (!!)

    Swim:

    2x
    400 swim every 4th 25 scull
    4x150 @ 2:30 k/dr/sw I.M.O. w/ fins

    7x200 @ 2:50 pull w/ paddles + SNKL

    100 EZ

    Total: 3500

    CORE7:

    - elbow to knee crunch (switch every :30)
    - Statue of Liberty sit-up w/ 10# db (switch every :30)
    - straight leg raise to hip raise (RD2/RD3 do just hip raise for last :30)
    - leg climbs (switch every :30)
    - Russian twists (RD1 no weight, RD2 :30 no weight/:30 w/ 10 # db, RD3 w/ 10 # db)
    - Half burpee to shoulder press w/ 10 # db (RD3 no shoulder press, add jump)
    - plank-ups (RD3 spider-mans on both the low plank and the high plank)
  2. Sarasota Y Sharks Masters GOLD Workout 10/18/18

    by , October 17th, 2018 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :45 stroke
    4 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    8 x 25 :45 fast
    1 x 100 2:15

    Stroke set
    8 x 75 1:30 IM or stroke
    [mod-build-strong x 25]

    Sprint set
    1 x 50 1:00 easy
    6 x 25 :25 sprint
    1 x 50 1:00 easy
    8 x 25 :30 sprint
    1 x 50 1:00 easy
    10 x 25 :35 sprint
    [All swims choice]

    Freestyle set
    1 x 100 1:30 mod
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 300 4:15 long & strong
    1 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
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