View RSS Feed

Recent Blogs Posts

  1. 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
    Categories
    Uncategorized
  2. 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!
    Categories
    Uncategorized
  3. Tuesday 9/18/18

    PM LCM w/ Trip + Jack @ LRRC "Trip likes fifties"

    4x w/ SNKL
    100 @ :05 rest swim
    75 @ :05 rest kick
    odd RDs: FR S-line
    even RDs: FL H.A.S.
    50 @ :05 B&A drill
    25 @ :10 rest scull

    4x150 @ 2:15 pull w/ paddles + SNKL

    20x50 @ :50
    odd: SMOOTH
    even: in pairs: 2 @ 800 PACE + 2, +1, PACE, +1, PACE (:36 [oops!], :35, :34, :34-, :33, :33, :34, :34-, :33-, :32+)

    200 EZ kick w/ fins + BD

    10x50 @ :50
    2 @ 800 PACE + 1 (:32+ [oops!], :34-)
    2 SMOOTH
    2 @ 800 PACE (:33-, :33-)
    2 SMOOTH
    2 @ 800 PACE - 1 (:32-, :31+)

    200 EZ

    Total: 3500
    Categories
    Swim Workouts