View RSS Feed

Recent Blogs Posts

  1. Workout 11/13/18: evening

    by , November 13th, 2018 at 11:08 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus 200]
    4 x 50 even pace choice

    10 x 100 on 2:00 [did 125's]
    - even pace in pair, descend by pairs

    4 x 75 kick-swim-pull on 1:30
    200 loosen and out
    [Masters/Rec/2650/60 min]
    =================

    I've come down with an autumnal viral infection targeting my sinuses. I took off Saturday and have been focused on getting rest, taking it easy on the 125's instead of trying to crank out 150's. Hope this passes soon.
    Categories
    Swim Workouts
  2. Tuesday 11/13/18

    PM SCY Solo (w/ Trip as chief split-getter) @ LRRC

    400 swim every 4th 25 kick on back in S-line
    3x100 @ 1:20 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    375 EZ

    "Broken 500 FR" (w/ B70 Neuro Comp full body suit)
    4x75 @ :15 rest (41.94, 43.70, 44.02, 44.07)
    4x50 @ :10 rest (28.84, 29.44, 29.56, 27.82)

    Time: 4:49.39

    425 EZ

    Total: 2500

    SHOUT OUT: Trip, for once again delaying the start of his workout to time me.
    Categories
    Swim Workouts
  3. 11/13/18 Workout

    by , November 13th, 2018 at 12:51 PM (Swimming Through Jello)
    Tuesday, 11/13/2018 CrossFit Workout

    Slept better last night. Not perfect, but better.

    Warmup - rowing, stretching, barbell warmup

    Strength - Split Jerk - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 245/2
    //Ran out of time for more but 245 was surprisingly smooth for not having split jerked in awhile.

    Conditioning - For time
    70 cal row
    60 situps
    50 KB swing 53#
    40 lateral box stepovers 24"
    30 cal assault bike
    20 toes to bar
    10 pistols
    13:23
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 11/14/18

    by , November 13th, 2018 at 11:42 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    4 x 50 1:00 1:00 choice
    4 x 100 2:30 [2:15] kick
    4 x 50 1:15 1:05 stroke
    4 x 100 1:45 [1:30]

    Main set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 100 2:00 [2:00] fast
    1 x 50 1:15 [1:15] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    2 x 50 1:00 [1:00] mod
    2 x 100 1:40 [1:30] desc
    2 x 150 2:30 [2:15] neg split
    2 x 200 3:20 [3:00] long & strong
    2 x 150 2:20 [2:05] neg split
    2 x 100 1:30 [1:20] desc
    2 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized