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  1. Friday 9/21/18

    PM SCY Solo @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 25 dr/25 swim
    Odd: FR
    Even: FL

    4x300 @ 3:30 D1-4 pull w/ paddles + SNKL (3:22+, 3:19, 3:18, 3:16)

    100 EZ

    Total: 3100
    Categories
    Uncategorized
  2. Thursday 9/20/18

    PM LCM w/ Trip @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:10 D1-2 pull w/ SP + SNKL
    4x50 @ :50 FR kick w/ fins + BD
    4x25 @ :30 V.S.

    4x100 @ 1:20
    1:20 REST
    3x100 @ 1:20
    1:20 REST
    2x100 @ 1:20
    1:20 REST
    100 @ 1:20

    5x100 @ 1:40 pull w/ paddles
    Odd: breathe every 4
    Even: breathe every 6

    Total: 2500
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 9/21/18

    by , September 20th, 2018 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:30
    8 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    10 x 50 1:15 25mod/25fast

    Sprint set
    4 x 25 :40
    4 x 50 :45
    4 x 25 :30
    4 x 50 :55
    4 x 25 :20
    4 x 50 1:05
    [All swims choice]

    Freestyle set
    10 x 50 :50 pace
    1 x 500 7:30 long & strong
    5 x 100 1:30 desc 1-5
    2 x 250 3:45 neg split

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  4. 9/20/18 Workout

    by , September 20th, 2018 at 09:29 AM (Swimming Through Jello)
    Thursday, 9/20/2018 Pool Workout

    Felt like absolute poop in the water today. Just wasn't holding any water with my pull. Kick was pretty good though.

    200 ez/300 k/200 mod/300 p/200 hard

    3x100 1:40 D1-3 to threshold
    2x50 1:10 fly ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 bk ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 br ez/fast

    100 ez

    21x50 1:00 - 1 fast/1 ez/1 fast/2 ez/1 fast/3 ez/1 fast/4 ez/1 fast/5 ez/1 fast
    fast - fl/bk k, ez - bk/br k

    6x50 :50 pull/reverse paddles fast

    200 warmdown

    4050y
    Categories
    Uncategorized
  5. Wednesday 9/19/18

    PM LCM Solo @ LRRC

    1000 SKIPS

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    6x100 @ 1:40 FL kick w/ fins + BD

    5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:42, 2:40, 2:34, 2:30, 2:25)

    100 EZ

    Total: 3100
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 9/20/18

    by , September 19th, 2018 at 05:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    Stroke set
    3x
    3 x 25 :40 stroke choice
    1 x 125 2:20 IM/stroke

    Sprint set
    3x
    1 x 25 :45 easy
    5 x 25 :45 sprint
    [All swims choice]

    Freestyle set
    3x
    1 x 150 2:15
    1 x 150 2:10
    1 x 150 2:05
    [Desc by rounds 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  7. 9/19/18 Workout

    by , September 19th, 2018 at 08:10 AM (Swimming Through Jello)
    Wednesday, 9/19/2018 CrossFit Workout

    Warmup - stretching, PVC warmup, shoulder warmup

    Skill - 4 rounds - slow concentric pullup, slow eccentric pullup, 20s flex bar hang, 5 ring rows

    Conditioning -
    Part 1 - 4 rounds
    1:00 assault bike (49 cals total)
    :30 C2B pullups (10 ea round)
    :30 TTB (10 ea round)
    :30 rest

    Part 2 - "Annie"
    50-40-30-20-10
    Double Unders
    Situps

    6:47 - I think that's a PR. Unbroken DUs, somehow.

    Abs going to be sore for swim tomorrow!
    Categories
    Uncategorized
  8. Tuesday 9/18/18

    PM LCM w/ Trip + Jack @ LRRC "Trip likes fifties"

    4x w/ SNKL
    100 @ :05 rest swim
    75 @ :05 rest kick
    odd RDs: FR S-line
    even RDs: FL H.A.S.
    50 @ :05 B&A drill
    25 @ :10 rest scull

    4x150 @ 2:15 pull w/ paddles + SNKL

    20x50 @ :50
    odd: SMOOTH
    even: in pairs: 2 @ 800 PACE + 2, +1, PACE, +1, PACE (:36 [oops!], :35, :34, :34-, :33, :33, :34, :34-, :33-, :32+)

    200 EZ kick w/ fins + BD

    10x50 @ :50
    2 @ 800 PACE + 1 (:32+ [oops!], :34-)
    2 SMOOTH
    2 @ 800 PACE (:33-, :33-)
    2 SMOOTH
    2 @ 800 PACE - 1 (:32-, :31+)

    200 EZ

    Total: 3500
    Categories
    Swim Workouts
  9. Workout 09/18/18: evening

    by , September 18th, 2018 at 05:13 PM (Maple Syrup with a Side of Chlorine)
    3 x (150 swim/50 kick/50 pull)

    4 x 125 on :15sr (last 25 fast, I did 150's)
    100 kick
    4 x 75 on :10sr (kick/swim/pull, I did an extra 50 at the end)
    100 kick
    8 x 50 on 1:05
    -- 1->4 desc
    -- 5->8 loosen
    Sauna
    [Masters/Rec/2300 yds/55 min]
    ===================
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 9/19/18

    by , September 18th, 2018 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2x
    1 x 150 3:15
    1:00 [vertical kick]
    4 x 25 :45 fast

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

    Freestyle set
    3 x 200 3:00 neg split
    1 x 200 3:30 best effort
    3 x 100 1:30 neg split
    1 x 100 1:30 best effort
    3 x 50 :45 neg split
    1 x 50 best effort

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  11. 9/18/18 Workout

    by , September 18th, 2018 at 08:38 AM (Swimming Through Jello)
    Tuesday, 9/18/2018 CrossFit Workout

    Warmup - 2x(200m run, 5 burpees, 10 hollow rock, 10 superman, 20 mountain climbers), stretching, PVC warmup

    Skill - A1) Power Jerk - 45/3, 135/2, 185/2, 205/2, 225/2,2,2,2
    A2) Pistols - 4x10 ea leg

    Conditioning -
    800m run
    1-2-3-4-5-6-7-8-9-10
    SDHP 95#
    Box jump 24"
    800m run

    12:23
    Categories
    Uncategorized
  12. Monday 9/17/18

    PM LCM w/ Trip @ LRRC

    2x300 @ :10 rest FR long and smooth

    100 @ 1:30 kick w/ fins (10 UW FL kicks off every wall)
    200 @ 3:00 kick w/ fins (10 UW FL kicks off every wall)
    300 @ 4:30 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 pull w/ paddles + SNKL
    300 @ 4:30 pull w/ paddles + SNKL
    200 @ 3:00 pull w/ paddles + SNKL
    100 @ 1:30 pull w/ paddles + SNKL

    100 EZ

    Total: 2700
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 9/18/18

    by , September 17th, 2018 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    3 x 100 2:10 kick
    6 x 25 :40 choice
    4 x 100 1:30

    Main set
    2x
    2 x 25 :40
    1 x 50 1:10
    3 x 25 :40
    1 x 75 1:30
    4 x 25 :40
    1 x 100 2:00
    3 x 25 :40
    1 x 75 1:30
    2 x 25 :40
    1 x 50 1:10
    [RD1 25s fast, RD2 50s/75s/100 fast; all other swims mod w/perfect stroke]
    [All swims choice]

    Freestyle set
    3 x 150 2:15 long & strong
    3 x 150 2:10 neg split
    3 x 150 2:05 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  14. Weekend Workout

    by , September 17th, 2018 at 08:41 AM (Swimming Through Jello)
    Friday, 9/14/2018 CrossFit Workout

    Warmup - random movement stuff, barbell warmup

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/3, 365/3, 385/1, 405/1, 425/1, 450/f

    //Not quite feeling it on the max out today - left piriformis rather tight.

    Conditioning - Partner workout
    3 rounds
    Alternating 1-arm KB farmers carry 70# 60m per arm
    40 med ball situps 20#
    30 toes to bar

    13:23

    Saturday 9/15/2018 CrossFit Workout

    Warmup - Stretching, PVC warmup

    Strength - Power Snatch TnG - 95/3, 115/3, 135/3, 155/3, 175/3, 185/3

    Conditioning -
    30 C2B pullups
    800m run
    15 power snatch 115#
    800m run
    15 power snatch 115#
    800m run
    30 C2B pullups
    18:39

    Then softball practice for an hour and a half.

    Monday 9/17/2018 Pool Workout

    700 - 100 fr/100 k
    500 - 100 fr D1-3/100 1-arm fr
    300 - k/dr/sw B
    100 - fast

    4x50 :45 aerobic
    50 fast 2:00
    4x50 :50 ""
    100 fast 2:40
    4x50 :55 ""
    150 fast 3:20
    4x50 1:00 ""
    200 fast

    6x50 ch/sw 1:00 EZ

    4x{1x50 p 1:00
    4x25 :30 3/2/1/0 breaths}

    200 EZ

    4000y
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 9/17/18

    by , September 16th, 2018 at 04:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    2x
    2 x 75 1:45
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle set
    2 x 200 3:00 long & strong
    4 x 100 1:30 desc 1-4
    2 x 150 2:05 long & strong
    3 x 100 1:20 desc 1-3

    Sprint set
    6 x 75 1:30 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    6 x 50 1:15 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4150
    Categories
    Uncategorized
  16. Workout 09/15/18: morning

    by , September 15th, 2018 at 05:06 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/100 choice
    8 x 25 together

    6 x 75 on :15sr (desc 1->3, 4->6)
    200 pull
    4 x 150 on :15sr (even pace)
    16 x 25 on :40
    - 1-4 desc stroke count (-1)
    - 5-8 odd stroke even free
    - 9-12 odd ez, even fast
    - 13-16 odd fast, even ez

    150 loosen
    [Masters/Rec/2600 yds/70 min]
    Categories
    Swim Workouts
  17. Thursday 9/13/18

    PM LCM w/ Trip @ LRRC "Trip turns back the hands of time, and finds his threshold."

    2x w/ fins + SNKL
    150 swim
    100 FR kick H.A.S.
    50 B&A drill

    4x25 @:30
    build/ez
    ez/build
    ez
    build

    5x100 @ 1:30
    50 @ 1:30 EZ
    5x100 @ 1:25
    50 @ 1:25 EZ
    5x100 @ 1:20

    300 EZ

    Total: 2600

    SHOUT OUT: Trip, who pushed himself to the limit making 1:20. He went 1:14, 1:17, 1:18, 1:18, 1:18 <-- that last one with an open turn.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 9/14/18

    by , September 13th, 2018 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 50 1:15 kick
    6 x 50 1:00 choice
    3 x 50 1:15 kick
    3 x 100 1:30

    Main set
    3x
    1 x 25 :45 stroke
    1 x 50 1:15 free
    1 x 75 1:30 stroke
    1 x 100 2:00 free
    1 x 100 2:00 stroke
    1 x 75 1:30 free
    1 x 50 1:15 stroke
    1 x 25 :45 free
    [RD1 freestyle swims are strong, RD2 stroke swims are strong, RD3 choice swims are strong]

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    1 x 150 2:15 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  19. 9/12-9/13 Workouts

    by , September 13th, 2018 at 08:45 AM (Swimming Through Jello)
    Wednesday 9/12/2018, Garage Squats

    Barbell warmup

    Pause Back Squat - 45/5, 135/3, 185/3, 225/2, 255/1, 275/1, 285/1x7, 290/1x3, 225/10 no pause

    Thursday 9/13/2018, Pool Workout


    200 ez/300 k/200 mod/300 IM k-dr-sw/200 build

    4x{8x25 k :30 IMOx2
    4x50 1:00 D1-4 (fr 24 mid/bk 27 high/br 32 low /fr 24 high)
    2x100 1:40 1-ez, 2-fast (IM/IM/p/k fins)}

    200 warmdown

    3800y
    Categories
    Uncategorized
  20. Wednesday 9/12/18

    PM LCM w/ Trip + Jack @ LRRC

    2x w/ fins + SNKL
    150 swim
    100 kick H.A.S.
    50 B&A drill

    4x100
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    9x200 @ 3:00
    3 - D1-3 (2:45, 2:39, 2:31)
    3 - kick w/ fins
    3 - D1-3 (2:40, 2:33, 2:26)

    100 FR breathe every 5
    100 BK EZ

    Total: 3000
    Categories
    Swim Workouts