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  1. Thursday 8/9/18

    PM LCM w/ Trip @ LRRC "Best Average"

    1000 SKIPS
    8x50 @ :55 swim focusing on catch and finish w/ SP + SNKL

    3x
    300 @ 4:30 SMOOTH w/ 4/6/2 turns
    3x100 @ 1:40 BEST AVG
    RD1: 1:06+, 1:06+, 1:06+
    RD2: 1:07, 1:08-, 1:07+
    RD3: 1:08+, 1:07+, 1:07
    **:30 REST after RD2

    6x100 @ 1:40 breathe every 4 pull w/ paddles
    200 EZ

    Total: 4000

    SHOUT OUT: Trip, who is still recovering from some seriously major abdominal surgery, posting 1:13s on some of the 100s (he did the 100s D1-3). The man dropped the hammer today.

    Updated August 9th, 2018 at 10:50 PM by Calvin S

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  2. Sarasota Y Sharks Masters GOLD Workout 8/10/18

    by , August 9th, 2018 at 12:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2 x 200 5:00 [4:30]

    Stroke set
    12 x 50 1:15 [1:05] alt 1free/2stroke
    [Stroke swims: #1 build, #2 strong]

    Freestyle set
    1 x 500 8:20 [7:30]
    1 x 400 6:40 [6:00]
    1 x 300 5:00 [4:30]
    1 x 200 3:20 [3:00]
    1 x 100 1:40 [1:30]
    1:00 break
    1 x 250 4:10 [3:45]
    1 x 200 3:20 [3:00]
    1 x 150 2:30 [2:15]
    1 x 100 1:40 [1:30]
    1 x 50
    [Even pace on all swims & hold pace throughout set]
    1 x 50 easy

    Warm down
    4 x 50 1:00

    Total: 4400
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  3. 8/9/18 Workout

    by , August 9th, 2018 at 09:35 AM (Swimming Through Jello)
    Thursday, 8/9/2018 CrossFit Workout

    Warmup - 400m run, stretching, PVC warmup

    Strength - Power Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/1+squat, 2, 195/1+squat

    Conditioning - 3 rounds for time
    400m run
    30 situps
    20 wall balls 20#/10'
    10:56

    Core - 100 hollow rocks, :20 plank at breaks
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