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  1. Tuesday 11/6/18

    PM SCY w/ Trip + Jack @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    400 kick 100 FL/100 FR w/ fins + BD
    400 I.M. k/sw/dr/bld by 25
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:20 D1-4

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    10x200 @ 2:40
    5 - D1-5 pull w/ paddles + SNKL (2:22, 2:21, 2:20, 2:18, 2:13)
    2 - swim w/ opposite fin + opposite paddle + SNKL
    3 - D1-3 swim (2:19, 2:09+, 1:59+*)
    * bonus 1:00 rest after #9

    4x100 @ 1:30 swim breathe every 4
    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  2. Workout 11/06/18: evening

    by , November 6th, 2018 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull] + 200 extra

    9 x 100 on 2:00 [did 125's, with 25 extra at the end]
    1-3 even, 4-6 descend, 7-9 even pace

    4 x 75 K-S-P on 1:30 [did 4 on 1:15, then 50 easy]
    200 loosen and out
    Sauna time!
    [Masters/Rec/2450 yds/45 min]
    ===================
    Starting to come down with my annual fall head cold - hope it passes more quickly than in previous years.
    Categories
    Swim Workouts
  3. 11/6/18 Workout

    by , November 6th, 2018 at 02:01 PM (Swimming Through Jello)
    Tuesday 11/6/2018 CrossFit Workout

    Back to the gym to work my strength back up.

    Warmup - rowing, plyos, stretching

    Strength - Clean Deadlift - 135/3, 225/3, 275/3, 315/2, 345/1, 365/1, 385/1

    Conditioning -
    30-20-10
    Alternating DB Sn 50#
    Burpee box jumps 24"
    9:03
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 11/7/18

    by , November 6th, 2018 at 11:23 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    6 x 50 1:00 [1:00]
    2 x 100 2:30 [2:15] kick
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Main set
    2x
    1 x 100 2:15 [2:00] 25stroke/75free
    1 x 100 2:15 [2:00] 50stroke/50free
    1 x 100 2:15 [2:00] 75stroke/25free
    1 x 100 2:15 [2:00] 100stroke

    Kick set
    4x
    1 x 50 1:20 [1:15]
    1:00 [vertical kick]

    Freestyle set
    1 x 100 1:40 [1:30] mod
    1 x 200 3:20 [3:00] neg split
    1 x 400 6:40 [6:00] long & strong
    1 x 400 6:20 [5:30] long & strong
    1 x 200 3:10 [2:45] neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized