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  1. Sarasota Y Sharks Masters GOLD Workout 8/22/18

    by , August 21st, 2018 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    8 x 25 :45 choice
    3 x 100 2:15 kick
    8 x 25 :45 choice
    3 x 100 1:30

    Main set
    10 x 75 1:30
    10 x 50 1:05
    10 x 25 :30
    [Each group: desc 1-3/4-6/7-9 #10 easy]
    [1-3 in each group are stroke, all others choice]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:45 neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  2. 8/21/18 Workout

    by , August 21st, 2018 at 08:12 AM (Swimming Through Jello)
    Tuesday, 8/21/2018 CrossFit Workout

    Warmup - 250m row, 30s HS hold, 30s bar hang, scap retractions, stretching, KB warmup

    Strength -
    A1) Push Press - 45/8, 135/8, 165/8,8,8
    A2) Good Morning - 45/8, 135/8,8, 165/8

    Conditioning - Partner workout, even reps
    1000m row
    100 situps
    100 cal air bike
    1000m ski erg
    100 KB swings 53#
    20:55
    Categories
    Uncategorized
  3. Monday 8/20/18

    PM LCM Solo @ LRRC

    500 swim 4/6/2 turns
    5x100 @ 1:45 k/sw/dr/bld
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x
    6x50 @ 1:00 kick 25 UW/25 on back w/ fins
    odd: UW on back
    even: UW on stomach
    4x100 @ 1:40 w/ fins
    odd: 50 BR w/ FL kick/50 FR w/ strong kick
    even: 50 FL 2-2-3 drill/50 FR w/ strong kick
    :20 REST

    4x200 @ 2:40 pull w/ paddles + SNKL
    1:20 REST
    2x200 @ 2:35 pull w/ paddles + SNKL
    :50 REST
    2x200 @ 2:30 pull w/ paddles + SNKL

    4x50 @ 1:00 FR swim w/ perfect stroke

    Total: 5000
    Categories
    Swim Workouts