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  1. Sarasota Y Sharks Masters GOLD Workout 4/24/18

    by , April 23rd, 2018 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/st
    4 x 75 1:45 kick
    4 x 100 1:30

    Main set
    6x
    1 x 75 1:20 mod perfect stroke
    1 x 50 1:00 build
    1 x 25 :40 fast
    [Odd rounds: stroke, Evens rounds: choice]

    Sprint set
    4x
    1 x 25 :45 sprint kick
    1 x 25 :45 sprint free
    1 x 25 :45 sprint stroke

    Free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 50 :45 desc 1-4
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
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  2. 4/23/18 Workout

    by , April 23rd, 2018 at 08:55 AM (Swimming Through Jello)
    Slept horridly Saturday night and not a ton better Sunday. Feeling kinda meh after 3 days out of the water but wanted to get my lactate set in before taper starts. It went... OK. Sloppy.

    Monday, 4/23/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr
    8x50 k/dr dr/b 1:00 IMO

    100 easy

    Lactate Set - Fast efforts off blocks, 200 easy in between
    200 bk (2:02 - took a bit to get into this, shaking off 200 pace rust)
    100 br (1:02, out 28.7 somehow)
    100 bk (:56 - About what I expected)
    50 br (28.3 - Spinning my wheels too much, need to work DPS)
    50 bk (25.7 - Sloppy, sloppy sloppy. Punt!)
    50 br (28.8 - Tried to get my stroke a bit longer, got stuck in no man's land into the wall and probably was just running out of gas by now.)

    200 warmdown

    3050

    Will do the team workout Tuesday then start tapering Thursday.

    Two weeks 'til Plex Games (CrossFit competition), three weeks 'til Nationals.

    Updated April 23rd, 2018 at 10:02 AM by JPEnge

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