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  1. Friday 7/27/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    800 swim w/ paddles + fins + SNKL
    4x50 @ :10 rest FL kick w/ BD
    4x50 @ 1:00 FL drill (25 R arm/25 L arm)
    4x50 @ :10 rest scull (25 front FL catch/25 normal) w/ buoy + SNKL

    15x100 @ 1:40 D1-5 add-on FL as follows:
    #1 - 100 FR
    #2 - 25 FL/75 FR
    #3 - 50 FL/50 FR
    #4 - 75 FL/25 FR
    #5 - 100 FL (1:12+, 1:11, 1:02*)
    *last 5 w/ fins add-on to the back (100 FR, 75 FR/25 FL, etc.)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 7/30/18

    by , July 27th, 2018 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [1:45] 50st/50free or IM
    3 x 100 1:45 [1:30]
    2 x 50 1:00 [:50] strong

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    2 x 50 1:30 [1:15] fast

    Freestyle set
    3 x 150 2:30 [2:15]
    3 x 150 2:25 [2:10]
    3 x 150 2:20 [2:05]
    3 x 150 2:15 [2:00]
    [Desc each group 1-3]

    Stroke set
    4x
    3 x 50 1:15 [1:05] fly-back-brst
    1 x 50 1:30 [1:15] stroke strong choice

    Warm down
    4 x 50 1:00

    Total: 4200
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