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  1. Sarasota Y Sharks Masters GOLD Workout 8/15/18

    by , August 14th, 2018 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    5 x 50 1:00 desc 1-5
    6 x 25 :30 strong

    Kick set
    2 x 150 3:30
    1:00 [vertical kick]
    8 x 25 :45 fast

    Sprint set
    3x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    3x
    1 x 75 1:00 free
    1 x 50 1:00 free
    1 x 25 1:00 free

    Freestyle set
    4 x 250 3:45 neg split PULL
    4 x 125 1:45 last 25 strong
    4 x 75 1:00 desc 1-4 NO GEAR

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. 8/14/18 Workout

    by , August 14th, 2018 at 08:04 AM (Swimming Through Jello)
    Tuesday 8/14/2018 CrossFit Workout

    Warmup - bike, run, row, plyo, stretching

    Strength - A) Supinated BB row - 135/8,8,8,8
    B) 1-arm farmers carry - 4x110#x60m ea arm

    Conditioning - 3 rounds for time
    500m row
    12 l-arm DB PP 50#
    12 r-arm DB PP 50#
    8:22
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