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  1. 7/16/18 Workout

    by , July 16th, 2018 at 07:50 PM (Swimming Through Jello)
    Monday, 7/16/2018 Garage Weightlifting

    Mile dog walk, general warmup, barbell warmup

    Deadlift (dead stop) - 135/5, 225/3, 275/2, 325/2, 355/2x5

    Shoulder press - 45/5, 75/5, 95/5, 107/5x5

    KB bent over row - 53/15x3 ea arm
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  2. Monday 7/16/18

    PM LCM Solo @ LRRC "More Talkin', Less Swimmin'"

    2x
    400 swim
    6x50 @ 1:00 w/ fins
    odd: kick
    even: B&A drill
    3x100 @ 1:20 swim w/ SP + SNKL
    RD1: 1:15, 1:17, 1:17
    RD2: 1:16, 1:14, 1:14

    4x100 @ 2:20 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x50 @ 1:30 FR kick BEST AVG w/ BD (:42-, :42, :42-, :43+)
    100 EZ

    Total: 3100

    A little disappointed in myself today because I was not very efficient with my time. I was at the LRRC for 90 minutes and only got 3100 done, because I spent a lot of time chatting with the other swimmers who came and went.
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    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 7/17/18

    by , July 16th, 2018 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:30 [1:15] kick
    6 x 50 1:15 [1:05] choice
    4 x 50 1:30 [1:15] kick
    3 x 100 1:45 [1:30]

    Main set
    4x
    1 x 100 2:15 [2:00]
    1 x 50 1:30 [1:15]
    [RD1/3 50 strong, RD2/4 100 strong]
    [All swims choice]

    Sprint set
    2 x 100 4:00 [3:30] sprint, break 5secs @ 50
    4 x 50 2:00 [2:00] blocks sprint 25 then easy
    1:00 rest
    1 x 50 blocks, race pace
    1 x 50 easy

    MEET SWIMMERS WARM DOWN

    Freestyle set
    2x
    1 x 400 6:30 [5:45] long & strong
    1 x 200 3:10 [3:00] neg split
    1 x 100 1:40 [1:30] last 25 strong

    Warm down
    4 x 50 1:00

    Total: 2600/4000
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  4. 7/15/18 Workout

    by , July 16th, 2018 at 09:01 AM (Swimming Through Jello)
    Sunday, 7/15/2018 Garage Squats

    General warmup, barbell warmup

    Back Squat - 45/5, 135/3, 185/2, 225/2, 255/2x6

    Going to simplify workouts a bit for the next few weeks, toiling in the heat in the LC pool doesn't seem to have had much benefit for me this summer so I'm going to focus a little on getting some of my strength back. Probably will try to swim once during the week and once during the weekend until September and do a bit more of these garage barbell sessions.
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