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  1. 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
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  2. 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
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  3. 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!
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