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  1. Sarasota Y Sharks Masters GOLD Workout 10/17/18

    by , October 16th, 2018 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    1 x 150 2:45 50st/50fr/50st
    1 x 100 1:30
    1 x 50 1:00 choice

    Kick set
    3x
    1 x 100 2:15
    1:00 [vertical kick]
    1 x 50 1:15 fast

    Main set
    4x
    2 x 25 :45 build
    2 x 25 :45 sprint 20, then easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    4 x 75 1:15 desc 1-4
    4 x 150 2:15 last 50 strong
    4 x 75 1:05 desc 1-4
    4 x 150 2:05 last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  2. 10/16/18 Workout

    by , October 16th, 2018 at 08:47 AM (Swimming Through Jello)
    Tuesday, 10/16/2018 CrossFit Workout

    Warmup - rowing, med ball warmup, plyos

    Strength - Clean DL - 135/5, 225/5, 245/5, 295/5, 315/5,5,5

    Conditioning -
    50 cal assault bike
    50 burpees
    150 double unders
    10:23

    Gotta fix my double unders - did the bike under 3', burpees in about 3:15.
    Categories
    Uncategorized
  3. Monday 10/15/18

    PM SCY Solo @ LRRC

    Air temp: 47 and rainy
    Pool temp: 83 (SCY pool is heated!)

    2x
    300 swim 4/6/2 turns
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    5x100 @ 1:20
    50 @ 1:20 EZ
    5x100 @ 1:15
    50 @ 1:15 EZ
    5x100 @ 1:10 (1:05, 1:05+, 1:06, 1:06, 1:05)

    200 EZ

    Total: 3600
    Categories
    Swim Workouts