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  1. Sarasota Y Sharks Masters GOLD Workout 11/27/18

    by , November 26th, 2018 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4 x 50 1:15
    10 x 25 :45 fast

    Main set
    1 x 75 1:30 easy
    2 x 75 1:30 fast
    1 x 75 1:30 easy
    3 x 75 1:30 fast
    1 x 75 1:30 easy
    4 x 75 1:30 fast
    [All swims choice]

    Freestyle set
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 2:00 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. Monday 11/26/18

    AM SCY Solo @ LRRC

    10x100 @ :10 rest kick H.A.S. w/ SNKL
    odd: FR
    even: FL

    7x200 @ :15 rest kick H.A.S. (50 FR/50 FL) w/ fins + SNKL

    100 EZ kick on back (25 FR/25 FL)

    Total: 2500

    Giving my shoulders a break this week. Plan to just kick with hands at sides with a snorkel.
    Categories
    Swim Workouts
  3. Weekend Workouts

    by , November 26th, 2018 at 09:38 AM (Swimming Through Jello)
    Not much moving around for Thanksgiving, it was wife's family's year so we drove up to Joliet Thursday morning and back Saturday morning. Did some hiking with the dogs Friday but other than that not much. Got moving some more Sunday.

    Sunday, 11/25/2018 Garage Squats

    Warmup - stretching, plyos, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 275/3, 260/5, 245/7, 230/9

    1 hour yoga class at the gym - mostly stretching type stuff with some balance work.

    Monday, 11/26/2018 Pool Workout

    500 warmup
    2x400 @ 1:00 RI 50 1-arm dr/50 sw fr/bk
    3x300 @ 1:00 RI 50 k/50 sw (1-w/board, 2-on side, 3-k fast)
    4x200 @ 3:20 p D1-4
    5x100 @ 2:00 best average

    6x50 dr/sw 1:00
    4x25 middle of pool turns
    100 warmdown

    4000y
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