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  1. Sarasota Y Sharks Masters GOLD Workout 6/20/18

    by , June 19th, 2018 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    3 x 50 2:00 [2:00] best effort sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 50 :55 [:50] consistent pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1 x 400 10:00 [9:00] build each 100 to fast

    Warm down
    4 x 50 1:00

    Total: 4000
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  2. Tuesday 6/19/18

    AM LCM w/ BASH @ Main Pool “Test Set Tuesday”

    300 swim
    8x50 @ 1:10
    Odd: kick 25 on side/25 on back
    Even: swim 25 BK/25 FR

    2x
    5x50 @ 1:10 FAST FR kick w/ BD
    100 @ 2:00 SMOOTH swim

    2x
    5x50 @ :50 FR swim
    Odd: FAST
    Even: SMOOTH
    100 @ 2:30 SMOOTH kick

    150 EZ

    300 DIVE FAST (3:47)
    100 EZ
    200 DIVE FAST (2:30)
    100 EZ
    100 DIVE FAST (1:10)

    4x50 @ :10 rest B&A drill w/ SNKL
    6x50 @ :10 rest pull w/ SNKL last 12.5M scull
    200 EZ

    Total: 3750

    Water temp was probably 85 today due to the hot weather and sun we have had here in Cincinnati the last few days. I felt very lethargic and was unable to get “warmed up” (I was plenty WARM (or hot) by the time I finished the first 300). The dive fast stuff wasn’t very good. I’m finally getting run down from the grind over the past 10 days.
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  3. 6/19/18 Workout

    by , June 19th, 2018 at 07:59 AM (Swimming Through Jello)
    Tuesday 6/19/2018 CrossFit Workout

    Warmup - 2 min assault bike, stretch, plyos, PVC warmup

    Strength - A) Push Press - 45/5, 135/2,2, 155/2, 175/2, 195/2, 205/2
    //Called it after the 205 because my left shoulder was talking to me a little.
    B) DB 1-arm upright row - 40/12,12,12

    Conditioning -
    4x{30m walking lunge, 15 DL 135#, 15 cal assault bike} @ 4:00
    1:52 (bike monitor mishap), 1:39, 1:39, 1:37
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  4. Monday 6/18/18

    AM LCM w/ BASH @ Main Pool “Tea mine-us thir-tee”
    PM SCY w/ BASH @ Ferris Pool “Why checking pool chemicals is important!”

    AM Swim:

    600 swim
    2x200 @ :10 rest pull w/ paddles
    2x300 @ :10 rest pull w/ SP + SNKL
    4x150 @ 2:40 25 K/25 swim w/ SNKL

    20x100 @ :10 rest STRONG (T-30)
    ^ This was basically a timed 30:00 swim. We were supposed to get as many 100s done as possible within the time allowed. My times were all over the map on this.
    150 EZ

    3x
    5 V.K. FL
    5 FAST FL kicks into fast “Red Line Sprints”

    150 EZ

    6x150 kick w/ fins + BD
    1 @ 3:00 SMOOTH
    2 @ 2:20 FAST (1:50, 1:53, 1:52, 1:49)

    3x
    50 BUF
    50 dive FAST

    100 EZ

    “T-Sprints”
    3x UW FL kick breath at each wall
    3x UW FL kick breath at each wall
    3x FAST FR
    2x FAST FR
    2x FAST FR

    100 EZ

    Total: 5900

    PM Swim:

    500 swim (100 FR/100 BK)
    2x
    100 @ 2:00 SMOOTH FR kick w/ BD
    4x50 @ :50 FAST FR kick w/ BD

    6x50 @ :10 rest swim w/ anti-paddles
    Odd: FR
    Even: BK

    2x
    100 @ 2:00 SMOOTH FR kick w/ BD
    3x50 @ :45 FAST FR kick w/ BD

    Total: 1900

    Somewhere in the middle of that second kick set I started swimming easy. The lifeguards over the weekend did not check and record the chemicals for the pool, and waited until this afternoon to finally call maintenance to take a look at the water. 45 minutes before we got in the water, they had dumped loads of chlorine into the pool effectively shocking it because the Cl was too low. The air quality once we all got kicking was just awful. I decided to bail after the second kick set. I was coughing so bad it was triggering my gag reflex. I doubt the club team stayed in much longer after I got out. It was terrible. What a waste of a practice!
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