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  1. Sarasota Y Sharks Masters GOLD Workout 3/9/18

    by , March 8th, 2018 at 11:32 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 3:45 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:45 [3:00] IM
    2 x 100 2:30 [2:15] kick
    2 x 100 2:00 [1:45] stroke
    2 x 100 2:00 [1:45] IM
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:05] IM order
    4 x 50 1:00 [1:00] choice

    Free/pull set
    6 x 200 3:00 [2:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4200
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  2. 3|8|18 LCM

    1000 IM kick as touchngo 200ís
    • fly kick done UW alternating between atlantis per 12.5ís
    • board and snorkel for frog and free kicks
    • 25:33

    200 warmdown

    Updated March 8th, 2018 at 03:00 PM by __steve__

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  3. 3/7 & 3/8/18 Workouts

    by , March 8th, 2018 at 09:02 AM (Swimming Through Jello)
    Wednesday 3/7/2018 CrossFit Workout

    Warmup - airbike, stretching, KB warmup

    Strength - EMOM 16
    A) Deadlift - 345/5
    B) 10 knees to elbows
    C) left side plank :30
    D) right side plank :30

    Conditioning - 5 rounds
    20 KB swings (American) 53#
    40m bear crawl

    7:03

    Thursday 3/8/2018 Pool Workout

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

    3x{4x25 :30 D1-4
    3x50 :55 D1-3
    2x75 1:15 build by 25
    100 D by round}
    rd1 - fr, rd2 - bk, rd3 - fr, all 100s IM

    10x100
    1-3 k 2:00
    4-5 k 1:50
    6-8 p 1:30
    9-10 p 1:20

    200 warmdown

    3500

    Knew I was going to run out of gas somewhere in the middle of the fast stuff, shoulders and forearms really feeling it from the KB swings yesterday. Kick part of the set was really good though, 1:25ish for all the 100s.
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