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  1. Sarasota Y Sharks Masters GOLD Workout 5/1/18

    by , April 30th, 2018 at 05:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3 x 50 1:15
    3 x 50 1:10
    3 x 50 1:05
    1 x 50 easy swim

    Sprint set
    4 x 50 2:00 90+% effort
    3 x 50 1:30 90+% effort
    2 x 50 1:00 90+% effort
    1 x 50 easy
    [All swims choice]

    Freestyle set
    4x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong

    Stroke/IM set
    4x
    1 x 75 1:40 drill
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4300
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  2. 4/30/18 Workout

    by , April 30th, 2018 at 09:06 AM (Swimming Through Jello)
    Last weight-based CF training workout before Nats. Will surely have a few during the competition this weekend but we are the scaled division so shouldn't be too bad.

    Monday, 4/30/2018 CrossFit Workout

    Warmup - airbike, stretching, med ball warmup

    Strength -
    A) Bench Press - 45/6, 95/5, 135/3, 165/3, 185/7
    B1) Bench Press - 165/8,8,8
    B2) DB Bent Row - 50/12, 60/12,12

    Conditioning - For time:
    60 KBS 53#
    50 KB Goblet Stepups 53#
    40 cal Assault bike
    7:34
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