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  1. Sarasota Y Sharks Masters GOLD Workout 8/31/18

    by , August 30th, 2018 at 05:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    8 x 25 :30 strong

    Main set
    4 x 25 :45 strong
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 100 2:00 neg split
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 25 :45 strong
    [All swims choice]

    Freestyle set
    8 x 50 :50 pace NO GEAR
    1 x 400 5:40 PULL
    6 x 50 :50 pace NO GEAR
    1 x 300 4:20 PULL
    4 x 50 :50 strong NO GEAR
    1 x 200 best effort PULL

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. 8/28-8/29

    by , August 30th, 2018 at 12:23 PM (Swimming Through Jello)
    Tuesday, 8/28/2018 CrossFit Workout

    Warmup - Rowing, plyos, stretching

    Strength - A1) Push Press - 45/6, 135/6, 155/6, 175/6,6,6
    A2) Ring Rows - 3x15
    A3) DB walking lunge steps - 3x20x50#s

    Conditioning - 3 rounds
    20 hang power clean 95#
    20 front squat 95#
    20 hand release pushups
    8:27

    Wednesday, 8/29/2018 CrossFit Workout

    Warmup - PVC warmup, pullups warmup

    Strength - Weighted Pullups, 70/3x4, 75/3x4

    Conditioning - 2x15min AMRAP, 5min rest between
    15 OHS 75#
    100m farmers carry 70#s
    200m run (add 200m ea round)
    30 cal row (add 10 cal ea round)
    3 rounds + 53 cal row

    Wife is out of town T-F this week so I take care of dogs in the morning... unfortunately that means I don't have time to fit in to swim mornings. So CF Thursday afternoon it is.
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