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  1. Sarasota Y Sharks Masters GOLD Workout 10/19/18

    by , October 18th, 2018 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    6 x 50 1:15 kick
    12 x 25 :40 alt 1stroke/1free

    Main set
    6 x 25 :45 alt. 1easy/2strong
    6 x 50 1:05 alt. 1easy/2strong
    6 x 75 1:30 alt. 1easy/2strong
    6 x 100 2:00 alt. 1easy/2strong
    [All swims choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 150 2:15 last 50 strong
    6 x 100 1:30 desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. 10/18/18 Workout

    by , October 18th, 2018 at 08:33 AM (Swimming Through Jello)
    Had been planning on going to swim Wednesday morning but just wasn't feeling it when I got up. Will have to make that up next week, at least 3 days swim.

    Thursday, 10/18/2018 Pool Workout

    300 swim
    200 k
    300 p/pads & snorkel
    200 build

    3x{4x75 k/sw 1:30 aerobic
    6x50 d1-3 1:10 (fr/bk/br by rounds)
    8x25 VS :35 (fr/bk/br by rounds)}

    200 warmdown

    3600

    Took a bit to get into it and felt a little off, still getting into swing of things from vacation and bad attendance week the week before that. But went pretty fast - 24s on the free 50s were decent.
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  3. 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)