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  1. Sarasota Y Sharks Masters GOLD Workout 12/7/17

    by , December 6th, 2017 at 02:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    2 x 200 4:30 last 50 fast

    Stroke set
    3x
    3 x 50 1:05
    [RD1 fly, RD2 back, RD3 brst]
    [Swim #1: perfect stroke, #2: build, #3: strong]

    Sprint set
    2x
    2 x 25 :20
    3 x 25 :25
    4 x 25 :30
    5 x 25 :35
    6 x 25 :40
    [RD1 stroke, RD2 free]
    [Goal: Hold fast pace on all swims even though you're getting more rest]

    Freestyle/pull set
    3 x 150 2:15 long & strong
    3 x 150 2:05 neg split
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. Two Days Workouts

    by , December 6th, 2017 at 08:21 AM (Swimming Through Jello)
    12/5/17 Pool Workout
    200 fr/100 bk/200 k/200 p/100 IM dr

    5x75 1:15 fr best average
    masters minute
    5x75 1:30 IM best average
    master minute
    12x25 (4-IMO :40, 4-k IMO :40, 4-IMO :35) FAST
    //Went out too fast on the first couple frees and couldn't really recover all the way after. Held good 6-beat kick for all of the frees though so that was a plus. 25s were strong.

    150 EZ

    5x100 k w/fins 1:30
    6x50 pull w/paddles :50

    100 warmdown

    2900

    After Work
    Pause Back Squat 135/3, 225/3, 255/3x6

    12/6/17 CrossFit Workout
    Warmup - bike, stretch, jumprope, PVC warmup

    Strength -
    A) Power Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/3
    //Touch and go. Not bad for not snatching for a month.
    B) Ring pushups 4x20

    Conditioning -
    AMRAP 15
    15 box jumps 24"
    15 power snatch 75#
    6 rounds + 23 reps
    //Bad performance on this one. Couldn't catch my breath.
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