View RSS Feed

Recent Blogs Posts

  1. Sarasota Y Sharks Masters GOLD Workout 1/16/18

    by , January 15th, 2018 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:45
    3 x 100 1:30
    4 x 75 1:45 kick
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Main set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:10 kick
    2 x 50 1:05 [1: 25fly/25back, 2: 25brst/25free]
    1 x 50 1:10 kick
    1 x 100 1:50 IM

    Freestyle/pull set
    7x
    1 x 150 2:15 last 50 strong
    1 x 50 1:15 best effort
    [Consider this a broken 200 with a strong 3rd 50 and a best effort last 50]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  2. Long Weekend Workouts

    by , January 15th, 2018 at 01:07 PM (Swimming Through Jello)
    Saturday 1/13/2018 CrossFit Workout

    Warmup - plyos, rowing

    Strength -
    A1) Front rack barbell stepups - 95/20, 115/20, 135/20
    A2) Ring dips - 3x7

    Conditioning -
    AMRAP 18 - teams of 2
    1000m row (500 each)
    200 double unders (wife did more than me, my rhythm was off)
    100 situps (alternating)
    400m farmers carry 53# ea hand (2x100m each)
    DB snatch 50# rest of time (alt set of 20 for me, set of 10 @ 35# for wife)

    Got 109 DB snatch in the time frame

    Monday, 1/15/18, Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    1x50 :50 k fast
    4x100 1:40 o-fr, e-bk
    2x50 1:00 k fast
    4x100 1:30 fr
    3x50 1:05 k fast
    3x100 1:25 fr
    4x50 1:10 k fast (w/ fins)
    2x100 1:20 fr

    200 warmdown

    2800

    //Coach that is there in the morning has no kids in his AM group at the moment so he is now more actively coaching the masters... which is nice because he has workouts like this which I wouldn't normally do myself but that I probably need to do to get in actual shape to do things longer than a 50.
    Categories
    Uncategorized