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  1. Workout 09/19/17: evening

    by , September 19th, 2017 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    2 x (150 swim/50 kick/100 pull) [did extra 50]

    4 x 125 on 2:10 (fast last 25 - did stroke)
    150 pull
    6 x 75 on 1:40 (k-s-p) [did extra 50]
    100 choice

    10 x 50 on :60 (desc 1->4, 5 easy, 6 fast, 7->10 loosen and out)
    [Masters/Rec/2400yds/60 min]
    -------------------------------------
    With the warm and dry weather the tri folks are still playing outside. Just Greg and I today at practice for a good swim. Working to put together a list of some swims for this fall that we might be able to travel to.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 9/20/17

    by , September 19th, 2017 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 2:00 25st/25fr
    8 x 50 :50 choice

    Main set
    1 x 200 4:30 kick
    1 x 200 3:30 IM
    1 x 200 3:00 pull
    2 x 100 2:15 kick
    2 x 100 2:00 IM/stroke
    2 x 100 1:30 pull
    4 x 50 1:15 kick
    4 x 50 1:05 stroke choice
    4 x 50 :45 pull

    Sprint set
    5x
    1 x 50 1:00 easy
    2 x 25 :45 sprint
    2 x 25 :45 easy
    1 x 50 1:00 sprint
    [RD1 best stroke (no free), RD2-3 choice stroke, RD4-5 free/choice]
    [All easy swims can be free]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  3. 9/19/17 Workout

    by , September 19th, 2017 at 08:52 AM (Swimming Through Jello)
    Power went out due to a storm last night around 8:45. Called in an outage to the power company, opened all the windows and went to bed. 2am, wake up to loud voices and flashlights in the backyard, where the power company people were working. The dogs weren't happy, and it made it a bit tough to sleep, but they finally got everything restored to the block at 4:45. Just in time for me to go to the gym.

    CrossFit Workout

    Warmup - 500m row, stretching, PVC work

    Strength - Deadlift
    135/5, 225/3, 285/3, 330/3, 370/8
    A) DL 285/10,10,10
    B) 3x60m farmer's carry 75# dumbbell each hand

    Conditioning - 5 Rounds - 12 OH lunges 75#, 6 toes to bar
    3:53, descended pace each round
    Categories
    Uncategorized