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  1. Sarasota Y Sharks Masters GOLD Workout 6/15/18

    by , June 13th, 2018 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Birthday workout
    50 x 100 1:40 NO GEAR

    -OR-

    Warm up
    5 x 100 2:00
    10 x 50 1:05 choice

    Kick set
    10 x 50 1:20 25mod/25fast

    Sprint set
    2x
    3 x 50 :45 sprint
    4 x 50 :50 sprint
    5 x 50 :55 sprint
    1:00 rest
    [Hold sprint pace on all 50s]

    Main set
    1 x 200 3:15 free pull
    2 x 50 1:15 fly
    1 x 200 3:15 free pull
    2 x 50 1:15 back
    1 x 200 3:15 free pull
    2 x 50 1:15 brst
    1 x 200 3:15 free pull

    Warm down
    4 x 50 1:00

    Total: 5000 or 4000
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  2. Sarasota Y Sharks Masters GOLD Workout 6/13/18

    by , June 13th, 2018 at 03:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    1:00 [vertical kick]
    1 x 200 5:00 [4:30]

    Freestyle set
    1 x 200 3:20 [3:00] long & strong
    2 x 100 1:40 [1:30] neg split
    4 x 50 1:00 [:50] desc 1-4
    4 x 50 :50 [:40] desc 1-4
    2 x 100 1:30 [1:20] neg split
    1 x 200 3:00 [2:40] long & strong

    Stroke set
    2x
    2 x 50 1:15 [1:05] fly
    2 x 50 1:15 [1:05] back
    2 x 50 1:15 [1:05] brst
    1 x 200 4:00 [3:30] IM
    [All 50s work on perfect stroke]

    Warm down
    4 x 50 1:00

    Total: 4000
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  3. 6/13/18 Workout

    by , June 13th, 2018 at 08:07 AM (Swimming Through Jello)
    Wednesday, 6/13/2018 CrossFit Workout

    A bit sore from ultimate frisbee yesterday night, but dang do cleats help.

    Warmup - Lots of drills, running drills, pullup drills, handstand pushup drills

    Conditioning - 8 rounds
    200m run
    7 HSPU
    5 strict pullups
    13:49
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