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  1. Friday 12/28/18

    PM SCY Solo @ LRRC "Threshold"

    500 swim every 4th 25 FL kick H.A.S. w/ SNKL
    6x100 @ 1:45 k/sw/dr/bld
    odd: FR
    even: FL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 @ 1:05 (1:03)
    100 @ 1:20 EZ
    2x100 @ 1:05 (1:03, 1:04)
    100 @ 1:30 EZ
    3x100 @ 1:05 (1:02, 1:04-, 1:04+)
    100 @ 1:40 EZ
    100 @ 1:05 (1:04+)
    1:05 REST
    2x100 @ 1:05 (1:03, 1:04)
    1:05 REST
    3x100 @1:05 (1:03, 1:04-, 1:02+)

    6x100 @ 1:30 FL kick w/ fins + BD

    Total: 3600

    Not exactly the threshold set I had planned, but I felt really labored in the water today. I can definitely feel the accumulated heaviness from several weeks of lifting, and the short term soreness from going up in weight yesterday.
    Categories
    Swim Workouts
  2. Couple days workouts

    by , December 28th, 2018 at 03:50 PM (Swimming Through Jello)
    Did the ol' Daily Double on Thursday - swimming in the morning, CF in afternoon.

    Thursday, 12/28/2018 Pool Workout
    3x{100 fr 1:30, 100 IM 1:40, 100 back 1:50, 100 k 2:00}}

    4x{75 br 1:35 - 25 pull, 25 KPK, 25 sw
    100 fr 1:25 d1-4}

    6x50 dr/sw 1:00 ez

    4x{25 fly :30 build
    50 bk/br 1:00 work turn/pullout
    75 fr 1:30 build
    100 IM 2:00 d1-14 from 80%-100%}

    6x50 ch/sw 1:00 warmdown

    3500y

    Thursday Afternoon CrossFit

    Warmup - 2x1:00 bike, 5 pushups, 10 PVC good mornings, 15 situps; stretching, plyos

    Strength - A1) Complex 1-leg DL + lunge 4x8 - w/ 53# DB ea hand
    A2) Bent over row - 2x6x165, 2x6x185
    A3) Plank - 4x1:00

    Conditioning - 5 rounds
    7 burpee pullups
    10 thrusters 95#
    7:59

    Friday, 12/28/2018 CrossFit Workout

    Warmup - PVC warmup, plyos, snatch drills

    Strength - Hang Snatch - 95/3, 115/3, 135/3, 155/3, 175/3, 185/brainfart, 3, 195/3

    Conditioning - 4 rounds
    30 wall balls 20#
    3x(1 wall walk + 10 shoulder taps)
    11:22
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 1/2/19

    by , December 28th, 2018 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:00 choice
    3 x 100 1:30

    Kick set
    3 x 100 2:15 desc 1-3

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

    Freestyle set
    4 x 200 3:00 long & strong
    4 x 150 2:15 last 50 strong
    4 x 100 1:30 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized