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  1. Thursday 5/31/18

    PM LCM Solo @ LRRC
    TBC post swim

    4x w/ fins + paddles + SNKL
    150 swim
    100 kick
    50 scull

    6x100 @ 2:10 FR kick w/ BD light D1-3, 4-6
    8x50 @ 1:00 BK pull w/ SP

    6x100 @ 1:40 FR swim D1-3, 4-6 (1:23, 1:18, 1:12, 1:20, 1:16, 1:12)
    8x50 @ :50 FL kick w/ fins + BD

    8x50 w/ paddles + SNKL
    odd @ 1:00 swim w/ upside down paddles
    even @ :40 swim w/ paddles

    100 EZ

    Total: 3700

    Total Body Conditioning class:

    2x
    :45 "slide arm" push-ups w/ floor pad under right hand (slide hand out on down and back in on up)
    :45 table top push-ups
    :45 "slide arm" push ups w/ floor pad on left hand
    1:00 REST

    2x
    :45 table top row right arm alternating low row (pull by ribs)/high row (pull by shoulder) w/ 15# dumbbell
    :45 squat and bounce (3x) w/ 15# dumbbell
    :45 table top row left arm
    1:00 REST
    (RD2 - table top row was with knees off ground)

    "Urban Assault" (3:00 continuous movement, change exercises on command)
    -reverse lunges w/ 15# dumbbell above head
    - side burpees (jump laterally instead of up and down)
    - "rainbow makers" (basically squat and then swing dumbbell in a rainbow motion from one side to the other) w/ 15# dumbbell

    8:00 to complete:
    25 sit-ups
    25 plank rotations (25 each side)
    20 sit-ups
    25 plank rotations
    15 sit-ups
    25 plank rotations
    10 sit-ups
    25 plank rotations
    5 sit-ups
    25 plank rotations
    hold plank for any remaining time (I had to hold plank for 90 seconds...)

    "Urban Assault"

    Stretching
  2. Sarasota Y Sharks Masters GOLD Workout 6/1/18

    by , May 31st, 2018 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    2 x 100 1:45 [1:30]
    1 x 200 3:30 [3:15]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15] desc 1-4

    Sprint set
    2x
    2 x 100 4:00 [4:00] sprint choice
    2 x 50 2:00 [2:00] sprint choice
    1 x 100 2:00 easy

    Freestyle set
    4 x 200 3:10 [3:00] long & strong
    4 x 100 1:40 [1:30] neg split
    4 x 50 :50 [:45] NO GREAR desc 1-4

    Warm down
    4 x 50 1:00

    Total: 3800
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  3. 5/31/18 Workout

    by , May 31st, 2018 at 09:01 AM (Swimming Through Jello)
    Easy one today, swam with the CrossFit people. Needed an easier day, my body is feeling beat up from this week (and last week, haven't had a rest day in a hot minute).

    Thursday, 5/31/2018 Pool Workout

    200 fr/100 k
    4x25 k underwater
    4x50 IMO
    8x25 swim fast
    2x50 drill
    4x25 swim fast
    2x50 swim fast dive
    100 EZ
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