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  1. Sarasota Y Sharks Masters GOLD Workout 10/31/17

    by , October 30th, 2017 at 02:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Happy Halloween!

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 200 4:30
    6 x 50 1:15 desc 1-3/4-6

    Main set
    6 x 75 1:30 stroke alt 1easy/1fast
    6 x 75 1:15 free alt 1easy/1fast
    6 x 75 1:30 IM alt 1easy/1fast

    Optional free/pull set
    1 x 300 4:30 long & strong
    1 x 200 3:00 neg split
    1 x 100 1:30
    1 x 100 1:20
    1 x 200 2:40 neg split
    1 x 300 4:00 long & strong

    -OR-

    Meet swimmers sprint set
    5x
    1 x 25 1:00 build to race pace
    1 x 25 1:00 blocks sprint 20

    Warm down
    4 x 50 1:00

    Total: 3500 or 4450
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  2. 10/30/17 Workout

    by , October 30th, 2017 at 09:15 AM (Swimming Through Jello)
    Lats sore from pullups. Calves sore from change of direction on shuttle runs. Not the best swim workout this morning. Slept better last night though.

    10/30/17 Pool Workout - mini-taper for Ozark SCM Champs this weekend

    200 fr/100 bk/200 k/200 p

    8x50 k/dr-dr/b :60 IMO
    8x25 fins shooters :30 IMO
    8x25 fins UW fast/EZ :30

    16x50 D1-4 fr/bk/fr/br :60
    //I am horrid at breaststroke right now.

    200 warmdown

    2500
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  3. 10/28/17 Workout

    by , October 30th, 2017 at 08:49 AM (Swimming Through Jello)
    10/28/17 CrossFit Charity Workout

    Team workout with my wife for a charity in memory of a local fallen soldier that was good friends with my old gym owner.

    "Bradley"

    20 rounds alternating partners (28 min time cap)
    100m shuttle run
    10 pullups
    100m shuttle run
    10 burpees

    We got 17 rounds + 3 pullups. I was holding <1:20s per round.
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