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  1. sarasota Y Sharks Masters GOLD Workout 2/27/18

    by , February 26th, 2018 at 11:46 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 3:00 [2:30]
    3 x 100 2:00 [1:45] IM
    3 x 100 1:45 [1:30] desc 1-3

    Kick set
    6 x 50 1:20 [1:15] 25easy/25fast

    Stroke set
    6 x 100 2:00 [1:45] IM desc 1-3/4-6

    Sprint set
    1 x 50 :40 [:40]
    2 x 50 :45 [:45]
    3 x 50 :50 [:50]
    4 x 50 :55 [:55]
    [All swims choice]

    Free/pull set
    7 x 200 3:15 [3:00] neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. 2/26/18 Workout

    by , February 26th, 2018 at 09:44 AM (Swimming Through Jello)
    Figured out why I was kind of meh Saturday - woke up all stuffy and achy Sunday so I'm pretty sure I came down with a cold. No fever though thankfully.

    Monday, 2/26/2018 CrossFit Workout

    Warmup - run, stretch, plyos

    Strength - Back Squat - 45/5, 135/5, 225/5, 245/5, 260/5,5,5,5,5

    Conditioning - for time:
    20 box facing burpees
    30 power clean 115#
    40 front squat 115#
    800m run
    12:25

    Front squats were death.

    Glute-ham raises 3x10
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