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  1. Sarasota Y Sharks Masters GOLD Workout 6/20/18

    by , June 19th, 2018 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    3 x 50 2:00 [2:00] best effort sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 50 :55 [:50] consistent pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1 x 400 10:00 [9:00] build each 100 to fast

    Warm down
    4 x 50 1:00

    Total: 4000
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  2. Tuesday 6/19/18

    AM LCM w/ BASH @ Main Pool “Test Set Tuesday”

    300 swim
    8x50 @ 1:10
    Odd: kick 25 on side/25 on back
    Even: swim 25 BK/25 FR

    2x
    5x50 @ 1:10 FAST FR kick w/ BD
    100 @ 2:00 SMOOTH swim

    2x
    5x50 @ :50 FR swim
    Odd: FAST
    Even: SMOOTH
    100 @ 2:30 SMOOTH kick

    150 EZ

    300 DIVE FAST (3:47)
    100 EZ
    200 DIVE FAST (2:30)
    100 EZ
    100 DIVE FAST (1:10)

    4x50 @ :10 rest B&A drill w/ SNKL
    6x50 @ :10 rest pull w/ SNKL last 12.5M scull
    200 EZ

    Total: 3750

    Water temp was probably 85 today due to the hot weather and sun we have had here in Cincinnati the last few days. I felt very lethargic and was unable to get “warmed up” (I was plenty WARM (or hot) by the time I finished the first 300). The dive fast stuff wasn’t very good. I’m finally getting run down from the grind over the past 10 days.
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  3. 6/19/18 Workout

    by , June 19th, 2018 at 07:59 AM (Swimming Through Jello)
    Tuesday 6/19/2018 CrossFit Workout

    Warmup - 2 min assault bike, stretch, plyos, PVC warmup

    Strength - A) Push Press - 45/5, 135/2,2, 155/2, 175/2, 195/2, 205/2
    //Called it after the 205 because my left shoulder was talking to me a little.
    B) DB 1-arm upright row - 40/12,12,12

    Conditioning -
    4x{30m walking lunge, 15 DL 135#, 15 cal assault bike} @ 4:00
    1:52 (bike monitor mishap), 1:39, 1:39, 1:37
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