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  1. Sarasota Y Sharks Masters GOLD Workout 6/25/18

    by , June 25th, 2018 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15] swim w/fast overdrive kick

    Sprint set
    3x
    1 x 100 2:00 [2:00] easy
    1 x 50 1:30 [1:20] sprint
    1 x 50 1:30 [1:20] easy
    1 x 100 2:30 [2:00] sprint
    [RD1 stroke, RD2-3 choice]

    Freestyle set
    3x
    4 x 100 1:40 [1:30] desc 1-4
    1 x 100 2:00 [1:45] best effort NO GEAR

    Warm down
    4 x 50 1:00

    Total: 4000
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  2. 6/25/18 Workout

    by , June 25th, 2018 at 08:00 AM (Swimming Through Jello)
    Monday 6/25/2018 CrossFit Workout

    Warmup - yoga, stretching, plyos

    Strength (deload week) - Goblet Squat 4 sec eccentric, 2 sec hold bottom - 70#/8x3

    Conditioning -
    50 cal row
    5 MU
    40 cal row
    4 MU
    30 cal row
    3 MU
    20 cal row
    2 MU
    10 cal row
    1 MU

    10:35

    Core - 3x{40 abmat situps, 20 sec ea arm 1-arm DB overhead hold 50#, 1 min rest}
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