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  1. Sarasota Y Sharks Masters GOLD Workout 9/3/18

    by , September 3rd, 2018 at 12:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    8 x 25 :45 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2x
    4 x 50 1:15
    1:00 [vertical kick]

    Sprint set
    2x
    2 x 50 :45
    3 x 50 1:00
    4 x 50 1:15
    1:00 break
    [Consistent fast pace on all]
    [All swims choice]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:50 desc 1-3
    3 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. Lots of Stuff

    by , September 3rd, 2018 at 11:04 AM (Swimming Through Jello)
    Plenty of things going on end of this week/weekend. Did some fitness-type stuff I haven't done for awhile so I am pretty sore sitting here typing this Monday morning.

    Thursday, 8/30/2018 CrossFit Workout

    Shoulder warmup, rowing, stretching

    Strength - A) Bench Press 45/5, 135/5, 155/3, 175/3, 190/6, 155/10,10,10
    B) DB Bent over row - 50/15, 15, 15 ea arm

    Conditioning - EMOM 16
    1 - wall walk + 20 shoulder taps
    2 - 12 cal assault bike
    3 - 45 sec ring plank
    4 - 15 KB swing 53#

    Friday, 8/31/2018 CrossFit Workout

    Warmup - PVC warmup, plyos, stretching, DL warmup

    Strength - A) Deadlift 135/5, 225/5, 290/3, 335/3, 375/7, 290/10,10,10
    B) KB waiter's walk - 60m ea arm, 53# x 3 sets

    Conditioning - 1000m row - 3x{21 DL 135#, 15 bar facing burpees, 9 S2OH 135#}
    14:12
    D-E-D-dead after that one!

    Saturday, 9/1/2018 CrossFit Workout

    Warmup - 800m jog, TTB warmup, stretching

    Conditioning - teams of 2, AMRAP 20
    60 TTB
    50 box jump overs 24"
    40 cal assault bike
    30 DB S2OH 50# ea hand
    500m row (each)
    1 round + 925m row (I finished the row at like 20:10)

    Then - wife and I rented Lime Bikes and took a 9 mile bike around Forest Park. Took 1:15 because we are bad bikers and also the bikes were one speed.

    Sunday 9/2/2018 Stuff

    45 min kayak on Creve Coeur Lake
    Dug up a bunch of honeysuckle stumps and roots

    Monday 9/3/2018 Pool Workout
    Garbage yardage with Rockwood Masters (LCM)

    Don't remember all the intervals, they weren't fast, I wasn't fast... everything was pretty sore today. But glad to get back in the pool after the week off.

    200 fr/100 bk/200 k/200 p

    400 fr
    4x100 k/fins

    300 25 bk/75 fr
    3x100 IM

    300 p/pads + snorkel
    6x50 o-bk e-fr

    200 bk/fr x50
    6x50 k/fins

    6x50 2 st 1 fr
    8x25 IMO

    100 warmdown

    3800m
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