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  1. Sarasota Y Sharks Masters GOLD Workout 1/31/19

    by , January 30th, 2019 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:45 alt. 25st/25fr
    4 x 50 1:00 choice

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Main set
    3x
    3 x 75 1:30 1easy/2fast
    3 x 50 1:00 1easy/2fast
    3 x 25 :30 1easy/2fast
    [RD1 75s stroke, RD2 50s stroke, RD3 25s stroke]
    [All other swims choice]

    Freestyle set
    1 x 100 1:30 mod
    2 x 150 2:15 last 50 strong
    3 x 200 3:00 desc 1-3
    2 x 150 2:05 last 50 strong
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
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  2. 1/29/19 Workout

    by , January 30th, 2019 at 10:03 AM (Swimming Through Jello)
    Tuesday, 1/29/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos, barbell warmup

    Strength - A) Back Squat - 45/5, 135/5, 185/5, 225/5, 255/5,5,5
    B) Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - EMOM 9 :30 on, :30 off
    1 - airbike cals (17, 17, 16)
    2 - wall balls (16, 16, 16)
    3 - C2B pullups (13, 13, 14)

    Polar Vortex hit, school canceled Wednesday which means pool is closed. Bummer. I took my rest day because I'm pretty sore from back squats and pullups after a week of lighter work and the meet.
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