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  1. Swim w/o

    600 w/u

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    100 free kick
    100 back
    100 breast kick
    100 dolphin

    2x200 pull

    100 easy

    1600 IMís
    As 50ís kick, 50ís hard full strokes
    First set; Fly, Backstroke, breaststroke then Freestyle.
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  2. Workout 11/07/17: evening

    by , November 7th, 2017 at 08:27 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 swim/100 kick/200 pull

    16 x 100's (did 150's)
    1 on 2:30
    4 on 2:20
    1 on 2:40
    3 on 2:10
    1 on 2:50
    2 on 2:00
    1 on 3:00
    1 on 1:50
    1 on 3:30
    1 easy and out

    ----------------------
    [Masters/Rec/2900 yds/60 min]

    Ran out of time with Greg, Jim, and Beth. The last one should have been a timed one, but we started a little late due to the age group team's practice. I felt good and made all of the descending efforts (even if just barely on the last one).
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 11/8/17

    by , November 7th, 2017 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    6 x 50 1:00 [1:00]
    3 x 100 1:45 [1:30]
    2 x 150 3:00 [2:45] IM

    Kick set
    8 x 50 1:20 25fast/25easy

    Sprint set
    9 x 50 1:10 [1:05] alt 1easy/2fast
    1 x 50 easy
    [All swims choice]

    Stroke set
    4x
    1 x 50 1:15 [1:10] drill
    1 x 150 3:00 [2:50] IM
    [Fly drill: fly arms w/flutter kick]
    [Back drill: 2-arm swim]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]
    [Free drill: catch-up]

    Free/pull set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:20 [2:10] neg split
    3 x 150 2:15 [2:00] desc 1-3
    Rest :30
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4300
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  4. 11/7/2017 Workout

    by , November 7th, 2017 at 08:53 AM (Swimming Through Jello)
    I've got a CrossFit competition this weekend. Not especially looking forward to it as I'm starting to enjoy the water more than the barbell. But, I signed up and I've got a partner counting on me so I'll go and do my best. I still love physical competition in almost any form.

    11/7/2017 CrossFit Workout

    Warmup - run, stretch, plyos

    Strength - PCl + FS + J (complex for competition Saturday)
    135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1, 245/1+1+1

    Conditioning - EMOM 12
    1 - 12 cal assault bike
    2 - 6 per arm 1-arm DB thrusters 50#
    3 - 8 strict toes to bar
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