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  1. Tuesday 6/5/18

    PM LCM Solo @ LRRC "800 PACE work"

    400 swim
    4x150 @ 2:30 k/dr/sw w/ fins + SNKL
    10x50 @ :55 swim w/ SP
    4x100 @ 2:30 "Rouse 100s" w/ fins
    100 EZ

    400 @ 6:40 pull w/ paddles + SNKL (4 of the 50s must be faster than rest of 400)
    6x100 @ 1:30 D1-3, 4-6 to 800 PACE (1:22, 1:18+, 1:13-, 1:20, 1:17, 1:12)
    300 @ 5:00 pull w/ paddles + SNKL (3 of the 50s must be faster than rest of 300)
    4x100 @ 1:25 #2 and #4 @ 800 PACE

    300 EZ kick w/ fins + BD (50 FR/50 FL)

    Total: 4000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 6/6/18

    by , June 5th, 2018 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

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

    Main set
    1 x 200 3:30 free mod, stretch it out
    2 x 100 2:30 strong choice
    4 x 50 1:30 3 strong choice/1 easy
    2 x 100 2:30 strong choice
    1 x 200 3:30 mod, stretch it out

    Meet swimmers set
    4x
    1 x 50 2:00 blocks sprint
    1 x 50 2:00 easy

    MEET SWIMMERS CAN WARM DOWN

    Freestyle set (optional)
    12 x 100 1:40 [1:30] desc in groups of 3 (1-3)

    Warm down
    4 x 50 1:00

    Total: 3200 (4000 with freestyle set and not doing meet swimmers set)
    Categories
    Uncategorized
  3. 6/5/18 Workout

    by , June 5th, 2018 at 08:00 AM (Swimming Through Jello)
    Tuesday, 6/5/2018 CrossFit Workout

    Warmup - yoga flow, stretching, KB warmup

    Strength - A) Push Press - 45/4, 95/4, 135/4, 155/4, 175/4, 195/3.9 ugh, 185/4
    B) 1-arm DB high pull - 35/12x3 ea arm

    Conditioning - 7x{9 cal assault bike, 6 lateral jump burpees, 60m KB 1-arm farmer carry 53#} @ 2:00
    1:12, 1:09, 1:07, 1:06, 1:06, 1:06, 1:02

    Ultimate frisbee "rec" league Game 2 tonight. Hopefully my cleats are delivered when I get home from work...
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    Uncategorized