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  1. Wednesday 7/25/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 FL kick w/ fins + BD
    100 swim
    100 progressive scull w/ buoy + SNKL

    3x200 @ 2:50 pull w/ paddles
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 3:00 swim w/ 12.5M kick-outs off every wall
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 2:40 D1-3 (2:32, 2:29, 2:22)

    100 EZ

    Total: 3300

    CORE7:
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :30, RD3 alternate every :15)
    - full body crunch (RD1 no weight, RD2/3 w/ 10# db)
    - sit-up to Russian twist w/ 10# db (RD1 3 twists each side, RD2 2 twists each side, RD3 no twists just weighted sit-ups)
    - straight leg hip raise/power crunch w/ twist (:30 each exercise, RD2 reverse order, RD3 leg lift to hip raise for 1:00, no power crunch)
    - half burpee w/ side jumps
    - table top twists
    - mountain climbers/table top jumps (:30 each exercise)
  2. Sarasota Y Sharks Masters GOLD Workout 7/26/18

    by , July 25th, 2018 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 2:30 [2:15] kick
    4 x 50 1:00 [:50] desc 1-4

    Main set
    10 x 50 1:30 [1:15] choice
    [#3-6-9 fast, #10 easy, perfect stroke all others]

    Sprint set
    3 x 50 2:00 block starts
    1 x 50 2:00 blocks race pace

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    5 x 100 1:40 [1:30] neg split
    2 x 100 2:00 [1:45] IM or 50st/50fr
    5 x 100 1:40 [1:30] neg split
    4 x 50 1:15 [1:05] stroke
    5 x 100 1:40 [1:30] neg split & desc 1-5

    Warm down
    4 x 50 1:00

    Total: 2200/3900
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