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  1. Thursday 9/20/18

    PM LCM w/ Trip @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:10 D1-2 pull w/ SP + SNKL
    4x50 @ :50 FR kick w/ fins + BD
    4x25 @ :30 V.S.

    4x100 @ 1:20
    1:20 REST
    3x100 @ 1:20
    1:20 REST
    2x100 @ 1:20
    1:20 REST
    100 @ 1:20

    5x100 @ 1:40 pull w/ paddles
    Odd: breathe every 4
    Even: breathe every 6

    Total: 2500
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 9/21/18

    by , September 20th, 2018 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:30
    8 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    10 x 50 1:15 25mod/25fast

    Sprint set
    4 x 25 :40
    4 x 50 :45
    4 x 25 :30
    4 x 50 :55
    4 x 25 :20
    4 x 50 1:05
    [All swims choice]

    Freestyle set
    10 x 50 :50 pace
    1 x 500 7:30 long & strong
    5 x 100 1:30 desc 1-5
    2 x 250 3:45 neg split

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  3. 9/20/18 Workout

    by , September 20th, 2018 at 09:29 AM (Swimming Through Jello)
    Thursday, 9/20/2018 Pool Workout

    Felt like absolute poop in the water today. Just wasn't holding any water with my pull. Kick was pretty good though.

    200 ez/300 k/200 mod/300 p/200 hard

    3x100 1:40 D1-3 to threshold
    2x50 1:10 fly ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 bk ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 br ez/fast

    100 ez

    21x50 1:00 - 1 fast/1 ez/1 fast/2 ez/1 fast/3 ez/1 fast/4 ez/1 fast/5 ez/1 fast
    fast - fl/bk k, ez - bk/br k

    6x50 :50 pull/reverse paddles fast

    200 warmdown

    4050y
    Categories
    Uncategorized
  4. Wednesday 9/19/18

    PM LCM Solo @ LRRC

    1000 SKIPS

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    6x100 @ 1:40 FL kick w/ fins + BD

    5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:42, 2:40, 2:34, 2:30, 2:25)

    100 EZ

    Total: 3100
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 9/20/18

    by , September 19th, 2018 at 05:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    Stroke set
    3x
    3 x 25 :40 stroke choice
    1 x 125 2:20 IM/stroke

    Sprint set
    3x
    1 x 25 :45 easy
    5 x 25 :45 sprint
    [All swims choice]

    Freestyle set
    3x
    1 x 150 2:15
    1 x 150 2:10
    1 x 150 2:05
    [Desc by rounds 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  6. 9/19/18 Workout

    by , September 19th, 2018 at 08:10 AM (Swimming Through Jello)
    Wednesday, 9/19/2018 CrossFit Workout

    Warmup - stretching, PVC warmup, shoulder warmup

    Skill - 4 rounds - slow concentric pullup, slow eccentric pullup, 20s flex bar hang, 5 ring rows

    Conditioning -
    Part 1 - 4 rounds
    1:00 assault bike (49 cals total)
    :30 C2B pullups (10 ea round)
    :30 TTB (10 ea round)
    :30 rest

    Part 2 - "Annie"
    50-40-30-20-10
    Double Unders
    Situps

    6:47 - I think that's a PR. Unbroken DUs, somehow.

    Abs going to be sore for swim tomorrow!
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  7. Tuesday 9/18/18

    PM LCM w/ Trip + Jack @ LRRC "Trip likes fifties"

    4x w/ SNKL
    100 @ :05 rest swim
    75 @ :05 rest kick
    odd RDs: FR S-line
    even RDs: FL H.A.S.
    50 @ :05 B&A drill
    25 @ :10 rest scull

    4x150 @ 2:15 pull w/ paddles + SNKL

    20x50 @ :50
    odd: SMOOTH
    even: in pairs: 2 @ 800 PACE + 2, +1, PACE, +1, PACE (:36 [oops!], :35, :34, :34-, :33, :33, :34, :34-, :33-, :32+)

    200 EZ kick w/ fins + BD

    10x50 @ :50
    2 @ 800 PACE + 1 (:32+ [oops!], :34-)
    2 SMOOTH
    2 @ 800 PACE (:33-, :33-)
    2 SMOOTH
    2 @ 800 PACE - 1 (:32-, :31+)

    200 EZ

    Total: 3500
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 9/19/18

    by , September 18th, 2018 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2x
    1 x 150 3:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Main set
    2x
    4 x 25 :45
    3 x 50 1:15
    2 x 75 1:30
    1 x 100 2:00
    [RD1 25s & 75s fast, RD2 50s & 100 fast]
    [All swims choice]

    Freestyle set
    3 x 200 3:00 neg split
    1 x 200 3:30 best effort
    3 x 100 1:30 neg split
    1 x 100 1:30 best effort
    3 x 50 :45 neg split
    1 x 50 best effort

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  9. 9/18/18 Workout

    by , September 18th, 2018 at 08:38 AM (Swimming Through Jello)
    Tuesday, 9/18/2018 CrossFit Workout

    Warmup - 2x(200m run, 5 burpees, 10 hollow rock, 10 superman, 20 mountain climbers), stretching, PVC warmup

    Skill - A1) Power Jerk - 45/3, 135/2, 185/2, 205/2, 225/2,2,2,2
    A2) Pistols - 4x10 ea leg

    Conditioning -
    800m run
    1-2-3-4-5-6-7-8-9-10
    SDHP 95#
    Box jump 24"
    800m run

    12:23
    Categories
    Uncategorized
  10. Monday 9/17/18

    PM LCM w/ Trip @ LRRC

    2x300 @ :10 rest FR long and smooth

    100 @ 1:30 kick w/ fins (10 UW FL kicks off every wall)
    200 @ 3:00 kick w/ fins (10 UW FL kicks off every wall)
    300 @ 4:30 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 pull w/ paddles + SNKL
    300 @ 4:30 pull w/ paddles + SNKL
    200 @ 3:00 pull w/ paddles + SNKL
    100 @ 1:30 pull w/ paddles + SNKL

    100 EZ

    Total: 2700
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 9/18/18

    by , September 17th, 2018 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    3 x 100 2:10 kick
    6 x 25 :40 choice
    4 x 100 1:30

    Main set
    2x
    2 x 25 :40
    1 x 50 1:10
    3 x 25 :40
    1 x 75 1:30
    4 x 25 :40
    1 x 100 2:00
    3 x 25 :40
    1 x 75 1:30
    2 x 25 :40
    1 x 50 1:10
    [RD1 25s fast, RD2 50s/75s/100 fast; all other swims mod w/perfect stroke]
    [All swims choice]

    Freestyle set
    3 x 150 2:15 long & strong
    3 x 150 2:10 neg split
    3 x 150 2:05 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  12. Weekend Workout

    by , September 17th, 2018 at 08:41 AM (Swimming Through Jello)
    Friday, 9/14/2018 CrossFit Workout

    Warmup - random movement stuff, barbell warmup

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/3, 365/3, 385/1, 405/1, 425/1, 450/f

    //Not quite feeling it on the max out today - left piriformis rather tight.

    Conditioning - Partner workout
    3 rounds
    Alternating 1-arm KB farmers carry 70# 60m per arm
    40 med ball situps 20#
    30 toes to bar

    13:23

    Saturday 9/15/2018 CrossFit Workout

    Warmup - Stretching, PVC warmup

    Strength - Power Snatch TnG - 95/3, 115/3, 135/3, 155/3, 175/3, 185/3

    Conditioning -
    30 C2B pullups
    800m run
    15 power snatch 115#
    800m run
    15 power snatch 115#
    800m run
    30 C2B pullups
    18:39

    Then softball practice for an hour and a half.

    Monday 9/17/2018 Pool Workout

    700 - 100 fr/100 k
    500 - 100 fr D1-3/100 1-arm fr
    300 - k/dr/sw B
    100 - fast

    4x50 :45 aerobic
    50 fast 2:00
    4x50 :50 ""
    100 fast 2:40
    4x50 :55 ""
    150 fast 3:20
    4x50 1:00 ""
    200 fast

    6x50 ch/sw 1:00 EZ

    4x{1x50 p 1:00
    4x25 :30 3/2/1/0 breaths}

    200 EZ

    4000y
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  13. Sarasota Y Sharks Masters GOLD Workout 9/17/18

    by , September 16th, 2018 at 04:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    2x
    2 x 75 1:45
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle set
    2 x 200 3:00 long & strong
    4 x 100 1:30 desc 1-4
    2 x 150 2:05 long & strong
    3 x 100 1:20 desc 1-3

    Sprint set
    6 x 75 1:30 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    6 x 50 1:15 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4150
    Categories
    Uncategorized
  14. Workout 09/15/18: morning

    by , September 15th, 2018 at 05:06 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/100 choice
    8 x 25 together

    6 x 75 on :15sr (desc 1->3, 4->6)
    200 pull
    4 x 150 on :15sr (even pace)
    16 x 25 on :40
    - 1-4 desc stroke count (-1)
    - 5-8 odd stroke even free
    - 9-12 odd ez, even fast
    - 13-16 odd fast, even ez

    150 loosen
    [Masters/Rec/2600 yds/70 min]
    Categories
    Swim Workouts
  15. Thursday 9/13/18

    PM LCM w/ Trip @ LRRC "Trip turns back the hands of time, and finds his threshold."

    2x w/ fins + SNKL
    150 swim
    100 FR kick H.A.S.
    50 B&A drill

    4x25 @:30
    build/ez
    ez/build
    ez
    build

    5x100 @ 1:30
    50 @ 1:30 EZ
    5x100 @ 1:25
    50 @ 1:25 EZ
    5x100 @ 1:20

    300 EZ

    Total: 2600

    SHOUT OUT: Trip, who pushed himself to the limit making 1:20. He went 1:14, 1:17, 1:18, 1:18, 1:18 <-- that last one with an open turn.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 9/14/18

    by , September 13th, 2018 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 50 1:15 kick
    6 x 50 1:00 choice
    3 x 50 1:15 kick
    3 x 100 1:30

    Main set
    3x
    1 x 25 :45 stroke
    1 x 50 1:15 free
    1 x 75 1:30 stroke
    1 x 100 2:00 free
    1 x 100 2:00 stroke
    1 x 75 1:30 free
    1 x 50 1:15 stroke
    1 x 25 :45 free
    [RD1 freestyle swims are strong, RD2 stroke swims are strong, RD3 choice swims are strong]

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    1 x 150 2:15 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  17. 9/12-9/13 Workouts

    by , September 13th, 2018 at 08:45 AM (Swimming Through Jello)
    Wednesday 9/12/2018, Garage Squats

    Barbell warmup

    Pause Back Squat - 45/5, 135/3, 185/3, 225/2, 255/1, 275/1, 285/1x7, 290/1x3, 225/10 no pause

    Thursday 9/13/2018, Pool Workout


    200 ez/300 k/200 mod/300 IM k-dr-sw/200 build

    4x{8x25 k :30 IMOx2
    4x50 1:00 D1-4 (fr 24 mid/bk 27 high/br 32 low /fr 24 high)
    2x100 1:40 1-ez, 2-fast (IM/IM/p/k fins)}

    200 warmdown

    3800y
    Categories
    Uncategorized
  18. Wednesday 9/12/18

    PM LCM w/ Trip + Jack @ LRRC

    2x w/ fins + SNKL
    150 swim
    100 kick H.A.S.
    50 B&A drill

    4x100
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    9x200 @ 3:00
    3 - D1-3 (2:45, 2:39, 2:31)
    3 - kick w/ fins
    3 - D1-3 (2:40, 2:33, 2:26)

    100 FR breathe every 5
    100 BK EZ

    Total: 3000
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 9/13/18

    by , September 12th, 2018 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 150 2:30
    3 x 100 1:45
    3 x 75 1:30 stroke/IM
    3 x 50 1:00 choice
    3 x 25 :30 strong

    Kick set
    3 x 150 3:30 last 50 fast

    Stroke set
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 100 2:10 IM/stroke
    1 x 50 1:10 fly
    1 x 50 1:10 back
    1 x 50 1:10 brst
    2 x 200 3:30 IM/stroke

    Freestyle set
    2x
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 build
    6 x 50 :50 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  20. 9/11/18 Workout

    by , September 12th, 2018 at 09:04 AM (Swimming Through Jello)
    Tuesday 9/11/2018 CrossFit Workout

    Woke up to our smaller dog having coughing fits at midnight. I don't know where she would have done it, but she may have caught some kind of kennel cough. Didn't sleep a ton after that because she kept having fits. Vet said best bet is to let her rest, not much we can do. Besides the coughing she seems to be OK. But... not much energy with not much sleep.Warmup - row/assault bike/ski erg, stretching, PVC warmup

    Strength - Press+PP+Jerk - 45/1+1+1, 95/1+1+1, 115/1+1+1, 125/1+1+1, 135/1+1+1; drop press - 155/1+1, 185/1+1

    DB Bent over row - 60/12,12,12 ea arm

    Conditioning - 1000m row, 3x{21 DL 135#, 15 bar facing burpees, 9 DB S2O 50# ea hand}
    13:47
    Categories
    Uncategorized