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  1. Tuesday 7/24/18

    AM SCY Solo @ LRRC

    400 swim every 4th 25 BK
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:40 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:35 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x125 @ 2:00 kick first/last 25 UW w/ fins

    Total: 3000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 7/25/18

    by , July 24th, 2018 at 03:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] choice
    1 x 300 7:30 [6:45] kick
    4 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]

    Main set
    4x
    1 x 100 2:30 [2:00] mod
    1 x 50 1:30 [1:15] strong choice

    Sprint set
    2 x 50 2:00 blocks choice
    2 x 50 4:00 blocks race pace
    [relay starts]

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    2x
    4 x 200 3:20 [3:00] long & strong
    4 x 50 1:10 [1:05] stroke

    Warm down
    4 x 50 1:00

    Total: 2300/4100
    Categories
    Uncategorized
  3. 7/23-24/18 Workout

    by , July 24th, 2018 at 09:11 AM (Swimming Through Jello)
    Monday, 7/23/2018 Part Two - Garage Squats

    Back Squat - 45/5, 135/3, 185/2, 225/2, 260/2,2,2,2,3,3

    Tuesday, 7/24/2018 CrossFit Workout

    Warmup - 400m yog, med ball circuit, stretching

    Clean & Jerk - 135/2, 165/1, 185/1, 205/1, 225/1, 245/1

    Conditioning - 10 rounds
    1:00 - 10 lateral bar over burpees, max power cleans 135#
    2:00 rest

    138 total reps

    Ultimate Frisbee league game tonight.
    Categories
    Uncategorized