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  1. Wednesday 9/19/18

    PM LCM Solo @ LRRC

    1000 SKIPS

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    6x100 @ 1:40 FL kick w/ fins + BD

    5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:42, 2:40, 2:34, 2:30, 2:25)

    100 EZ

    Total: 3100
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 9/20/18

    by , September 19th, 2018 at 05:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    Stroke set
    3x
    3 x 25 :40 stroke choice
    1 x 125 2:20 IM/stroke

    Sprint set
    3x
    1 x 25 :45 easy
    5 x 25 :45 sprint
    [All swims choice]

    Freestyle set
    3x
    1 x 150 2:15
    1 x 150 2:10
    1 x 150 2:05
    [Desc by rounds 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
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  3. 9/19/18 Workout

    by , September 19th, 2018 at 08:10 AM (Swimming Through Jello)
    Wednesday, 9/19/2018 CrossFit Workout

    Warmup - stretching, PVC warmup, shoulder warmup

    Skill - 4 rounds - slow concentric pullup, slow eccentric pullup, 20s flex bar hang, 5 ring rows

    Conditioning -
    Part 1 - 4 rounds
    1:00 assault bike (49 cals total)
    :30 C2B pullups (10 ea round)
    :30 TTB (10 ea round)
    :30 rest

    Part 2 - "Annie"
    50-40-30-20-10
    Double Unders
    Situps

    6:47 - I think that's a PR. Unbroken DUs, somehow.

    Abs going to be sore for swim tomorrow!
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  4. Tuesday 9/18/18

    PM LCM w/ Trip + Jack @ LRRC "Trip likes fifties"

    4x w/ SNKL
    100 @ :05 rest swim
    75 @ :05 rest kick
    odd RDs: FR S-line
    even RDs: FL H.A.S.
    50 @ :05 B&A drill
    25 @ :10 rest scull

    4x150 @ 2:15 pull w/ paddles + SNKL

    20x50 @ :50
    odd: SMOOTH
    even: in pairs: 2 @ 800 PACE + 2, +1, PACE, +1, PACE (:36 [oops!], :35, :34, :34-, :33, :33, :34, :34-, :33-, :32+)

    200 EZ kick w/ fins + BD

    10x50 @ :50
    2 @ 800 PACE + 1 (:32+ [oops!], :34-)
    2 SMOOTH
    2 @ 800 PACE (:33-, :33-)
    2 SMOOTH
    2 @ 800 PACE - 1 (:32-, :31+)

    200 EZ

    Total: 3500
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 9/19/18

    by , September 18th, 2018 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2x
    1 x 150 3:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Main set
    2x
    4 x 25 :45
    3 x 50 1:15
    2 x 75 1:30
    1 x 100 2:00
    [RD1 25s & 75s fast, RD2 50s & 100 fast]
    [All swims choice]

    Freestyle set
    3 x 200 3:00 neg split
    1 x 200 3:30 best effort
    3 x 100 1:30 neg split
    1 x 100 1:30 best effort
    3 x 50 :45 neg split
    1 x 50 best effort

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  6. 9/18/18 Workout

    by , September 18th, 2018 at 08:38 AM (Swimming Through Jello)
    Tuesday, 9/18/2018 CrossFit Workout

    Warmup - 2x(200m run, 5 burpees, 10 hollow rock, 10 superman, 20 mountain climbers), stretching, PVC warmup

    Skill - A1) Power Jerk - 45/3, 135/2, 185/2, 205/2, 225/2,2,2,2
    A2) Pistols - 4x10 ea leg

    Conditioning -
    800m run
    1-2-3-4-5-6-7-8-9-10
    SDHP 95#
    Box jump 24"
    800m run

    12:23
    Categories
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  7. Monday 9/17/18

    PM LCM w/ Trip @ LRRC

    2x300 @ :10 rest FR long and smooth

    100 @ 1:30 kick w/ fins (10 UW FL kicks off every wall)
    200 @ 3:00 kick w/ fins (10 UW FL kicks off every wall)
    300 @ 4:30 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 pull w/ paddles + SNKL
    300 @ 4:30 pull w/ paddles + SNKL
    200 @ 3:00 pull w/ paddles + SNKL
    100 @ 1:30 pull w/ paddles + SNKL

    100 EZ

    Total: 2700
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 9/18/18

    by , September 17th, 2018 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    3 x 100 2:10 kick
    6 x 25 :40 choice
    4 x 100 1:30

    Main set
    2x
    2 x 25 :40
    1 x 50 1:10
    3 x 25 :40
    1 x 75 1:30
    4 x 25 :40
    1 x 100 2:00
    3 x 25 :40
    1 x 75 1:30
    2 x 25 :40
    1 x 50 1:10
    [RD1 25s fast, RD2 50s/75s/100 fast; all other swims mod w/perfect stroke]
    [All swims choice]

    Freestyle set
    3 x 150 2:15 long & strong
    3 x 150 2:10 neg split
    3 x 150 2:05 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  9. Weekend Workout

    by , September 17th, 2018 at 08:41 AM (Swimming Through Jello)
    Friday, 9/14/2018 CrossFit Workout

    Warmup - random movement stuff, barbell warmup

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/3, 365/3, 385/1, 405/1, 425/1, 450/f

    //Not quite feeling it on the max out today - left piriformis rather tight.

    Conditioning - Partner workout
    3 rounds
    Alternating 1-arm KB farmers carry 70# 60m per arm
    40 med ball situps 20#
    30 toes to bar

    13:23

    Saturday 9/15/2018 CrossFit Workout

    Warmup - Stretching, PVC warmup

    Strength - Power Snatch TnG - 95/3, 115/3, 135/3, 155/3, 175/3, 185/3

    Conditioning -
    30 C2B pullups
    800m run
    15 power snatch 115#
    800m run
    15 power snatch 115#
    800m run
    30 C2B pullups
    18:39

    Then softball practice for an hour and a half.

    Monday 9/17/2018 Pool Workout

    700 - 100 fr/100 k
    500 - 100 fr D1-3/100 1-arm fr
    300 - k/dr/sw B
    100 - fast

    4x50 :45 aerobic
    50 fast 2:00
    4x50 :50 ""
    100 fast 2:40
    4x50 :55 ""
    150 fast 3:20
    4x50 1:00 ""
    200 fast

    6x50 ch/sw 1:00 EZ

    4x{1x50 p 1:00
    4x25 :30 3/2/1/0 breaths}

    200 EZ

    4000y
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    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 9/17/18

    by , September 16th, 2018 at 04:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    2x
    2 x 75 1:45
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle set
    2 x 200 3:00 long & strong
    4 x 100 1:30 desc 1-4
    2 x 150 2:05 long & strong
    3 x 100 1:20 desc 1-3

    Sprint set
    6 x 75 1:30 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    6 x 50 1:15 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4150
    Categories
    Uncategorized
  11. Thursday 9/13/18

    PM LCM w/ Trip @ LRRC "Trip turns back the hands of time, and finds his threshold."

    2x w/ fins + SNKL
    150 swim
    100 FR kick H.A.S.
    50 B&A drill

    4x25 @:30
    build/ez
    ez/build
    ez
    build

    5x100 @ 1:30
    50 @ 1:30 EZ
    5x100 @ 1:25
    50 @ 1:25 EZ
    5x100 @ 1:20

    300 EZ

    Total: 2600

    SHOUT OUT: Trip, who pushed himself to the limit making 1:20. He went 1:14, 1:17, 1:18, 1:18, 1:18 <-- that last one with an open turn.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 9/14/18

    by , September 13th, 2018 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 50 1:15 kick
    6 x 50 1:00 choice
    3 x 50 1:15 kick
    3 x 100 1:30

    Main set
    3x
    1 x 25 :45 stroke
    1 x 50 1:15 free
    1 x 75 1:30 stroke
    1 x 100 2:00 free
    1 x 100 2:00 stroke
    1 x 75 1:30 free
    1 x 50 1:15 stroke
    1 x 25 :45 free
    [RD1 freestyle swims are strong, RD2 stroke swims are strong, RD3 choice swims are strong]

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    1 x 150 2:15 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  13. 9/12-9/13 Workouts

    by , September 13th, 2018 at 08:45 AM (Swimming Through Jello)
    Wednesday 9/12/2018, Garage Squats

    Barbell warmup

    Pause Back Squat - 45/5, 135/3, 185/3, 225/2, 255/1, 275/1, 285/1x7, 290/1x3, 225/10 no pause

    Thursday 9/13/2018, Pool Workout


    200 ez/300 k/200 mod/300 IM k-dr-sw/200 build

    4x{8x25 k :30 IMOx2
    4x50 1:00 D1-4 (fr 24 mid/bk 27 high/br 32 low /fr 24 high)
    2x100 1:40 1-ez, 2-fast (IM/IM/p/k fins)}

    200 warmdown

    3800y
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  14. Wednesday 9/12/18

    PM LCM w/ Trip + Jack @ LRRC

    2x w/ fins + SNKL
    150 swim
    100 kick H.A.S.
    50 B&A drill

    4x100
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    9x200 @ 3:00
    3 - D1-3 (2:45, 2:39, 2:31)
    3 - kick w/ fins
    3 - D1-3 (2:40, 2:33, 2:26)

    100 FR breathe every 5
    100 BK EZ

    Total: 3000
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 9/13/18

    by , September 12th, 2018 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 150 2:30
    3 x 100 1:45
    3 x 75 1:30 stroke/IM
    3 x 50 1:00 choice
    3 x 25 :30 strong

    Kick set
    3 x 150 3:30 last 50 fast

    Stroke set
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 100 2:10 IM/stroke
    1 x 50 1:10 fly
    1 x 50 1:10 back
    1 x 50 1:10 brst
    2 x 200 3:30 IM/stroke

    Freestyle set
    2x
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 build
    6 x 50 :50 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  16. 9/11/18 Workout

    by , September 12th, 2018 at 09:04 AM (Swimming Through Jello)
    Tuesday 9/11/2018 CrossFit Workout

    Woke up to our smaller dog having coughing fits at midnight. I don't know where she would have done it, but she may have caught some kind of kennel cough. Didn't sleep a ton after that because she kept having fits. Vet said best bet is to let her rest, not much we can do. Besides the coughing she seems to be OK. But... not much energy with not much sleep.Warmup - row/assault bike/ski erg, stretching, PVC warmup

    Strength - Press+PP+Jerk - 45/1+1+1, 95/1+1+1, 115/1+1+1, 125/1+1+1, 135/1+1+1; drop press - 155/1+1, 185/1+1

    DB Bent over row - 60/12,12,12 ea arm

    Conditioning - 1000m row, 3x{21 DL 135#, 15 bar facing burpees, 9 DB S2O 50# ea hand}
    13:47
    Categories
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  17. Tuesday 9/11/18

    PM LCM w/ Trip + Jack @ LRRC

    2x
    400 5 FL kicks off ALL walls, every 4th 25 scull w/ SNKL
    4x150 @ 2:30 k/dr/bld w/ fins
    odd: BK
    even: FR

    36x50 @ :50 FR
    3 SMOOTH (held :37s until about halfway point, then dropped down to :36s and :35s)
    1 @ 800 PACE (:33- to :33 mid on all but the last one, where I was :31 mid)

    6x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 4400

    SHOUT OUT: Trip, who pushed me on all the SMOOTH ones, and then came out swinging on #36, going a respectable :33 mid.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 9/12/18

    by , September 11th, 2018 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    3 x 100 1:30

    Kick set
    8 x 50 1:15 25mod/25fast

    Main set
    1 x 25 :45 easy
    3 x 25 :45 strong
    1 x 50 1:15 easy
    3 x 50 1:15 strong
    1 x 75 1:30 easy
    3 x 75 1:30 strong
    1 x 100 2:15 easy
    3 x 100 2:15 strong
    [All swims choice]

    Freestyle set
    1 x 400 5:45 long & strong
    2 x 300 4:15 neg split
    3 x 200 3:00 desc 1-3
    4 x 100 1:30 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  19. Monday 9/10/18

    PM LCM Solo @ LRRC

    800 (300 swim/100 kick)
    600 (200 pull/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    2x
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 2:00 "Rouse 100s" w/ fins

    4x50 @ :50 DPS perfect stroke

    Total: 3600
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 9/11/18

    by , September 10th, 2018 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 150 3:00 50st/50fr/50st
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    3 x 25 :45 fast

    Sprint set
    3 x 50 1:45
    5 x 50 1:30
    7 x 50 1:00
    [Sprint, all swims choice]

    Freestyle set
    3 x 200 3:00 neg split
    6 x 100 1:30 desc 1-3/4-6
    12 x 50 :50 consistent pace

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized