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  1. Sarasota Y Sharks Masters GOLD Workout 6/7/17

    by , June 6th, 2017 at 03:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    10 x 100 2:00 [1:45]
    [Alt 1 free/1 IM/stroke]

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast
    1 x 100 easy swim

    Main set
    1 x 50 1:30 [1:15] build to race finish
    1 x 50 1:30 [1:15] 25 sprint/25 easy
    1 x 50 1:30 [1:15] 90%
    1 x 50 1:30 [1:15] easy
    [RD1 best stroke, RD2 choice stroke, RD3 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 100 1:40 [1:30] neg split
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
  2. Budapest week 6 - Tuesday

    by , June 6th, 2017 at 08:58 AM (After a long rest)
    Tuesday and Thursday are my crazy days where I lift and then swim. I swam for just under 90 mins(I ran out of time). Today just felt like a big rush. I was at the gym at 4:20am and lifted until the life guards arrived at 5:15 and then swam until the life guards cleared the pool at 6:45. I felt very tired the whole workout today; I guess yesterday took it out of me combined with the early start.

    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs, 30 seconds with 10lb dumbells doing freestyle stroke)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)

    pool setup scy - Tom assures me we will be doing more LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    6x200 free on 2:20
    100 easy
    6x(2x50 free on :35, 100 kick on 1:40 as active recovery, 2x50 finger tip drill on :50)
    4x150 build free on 2mins

    warm down
    5x100 Free focused on bilateral breathing on 1:30

    nothing here was really hard, but I was really tired. The warm up told me I lifted hard and faster than normal. Nothing really fast today with a lot of aerobic swimming. The 150s should have been get up and race and I just did not have it today so did them build.

    Updated June 6th, 2017 at 12:48 PM by StewartACarroll

    Swim Workouts