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  1. Workout 01/30/18: evening

    by , January 30th, 2018 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong

    2 x 200 pull on 3:45 focus on finishing pull (did 250's)
    1 x 100 kick
    16 x 50's on 1:00
    [1-5 = perfect stroke, 6-10 = build up, 11-14 = build down, 15-16 = easy]
    100 choice
    4 x 75 on 1:40 k-s-p (last 2 loosen) [did 6 on 1:15]
    [Masters/Rec/2150 yds/50 min]
    ===================
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 1/31/18

    by , January 30th, 2018 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM meters intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    6 x 50 1:05 [1:00] alt 1stroke/1free
    2 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Free/pull set
    9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
    1 x 100 2:00 [2:00] best effort
    9 x 50 :55 [:50] desc 1-3/4-6/7-9
    1 x 50 best effort

    Stroke set
    6x
    1 x 50 1:15 [1:05] easy free
    2 x 50 1:15 [1:05] strong
    [RD1/4 fly, RD2/5 back, RD3/6 brst]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. 1/30/18 Workout

    by , January 30th, 2018 at 08:36 AM (Swimming Through Jello)
    Tuesday 1/30/2018 CrossFit Workout

    Took a bit to get into it today. Maybe because I only CF'd once last week due to the sickness. Still just a little stuffy.

    Warmup - airbike, stretching, plyos

    Strength -
    A) Bench Press - 135/5, 155/4, 175/3, 185/3, 195/3, 205/3
    B) Pullups - 4x8, 4x6

    Conditioning - AMRAP 13
    55 DL 135#
    55 wall ball 20#
    55 cal row
    55 hand release pushup

    1 round + 35 DL
    //Couldn't keep my breath rate down during the wall balls, that always screws me up.
    Categories
    Uncategorized