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  1. Workout 02/20/18: evening

    by , February 20th, 2018 at 10:07 PM (Maple Syrup with a Side of Chlorine)
    I've been out of the water for a little bit, due to a biological incident at the pool, and work. I'm still looking at the Harvard meet in about a month as well as our local meet in the beginning of April for some fun racing.

    Today's workout had a repeating progressive distance set, and some fast 25s, totalling 2500 all together.

    This past weekend my wife and I explored Cape Ann in Massachusetts...

    Rockport, MA.

    Gloucester, MA

    Updated February 21st, 2018 at 01:07 PM by rxleakem

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 2/21/18

    by , February 20th, 2018 at 01:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    3 x 50 1:20 [1:15] desc 1-3
    1 x 50 1:30 [1:15] fast

    USMS Winter Fitness Challenge
    30:00 [straight swim]

    Sprint set
    4x
    1 x 50 1:15 [1:05] 25blast/25easy
    1 x 50 1:15 [1:05] 25easy/25blast
    1 x 50 1:15 [1:05] easy
    1 x 50 1:15 [1:05] blast
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  3. 2/19/18

    by , February 20th, 2018 at 08:27 AM (Swimming Through Jello)
    Tuesday, 2/19/2018 CrossFit Workout

    Warmup - run, stretch, plyos

    Strength -
    A) Front Squat - 45/3, 135/3, 185/3, 205/3, 225/3, 245/3, 265/3
    B) 3x(20 walking lunge steps + 15 stiff leg RDLs 75#)

    Conditioning - AMRAP 8
    6 DL 185#
    12 box jumps 24"
    10 rounds + 5 DL
    Categories
    Uncategorized