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  1. Sarasota Y Sharks Masters GOLD Workout 8/21/18

    by , August 20th, 2018 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 150 2:30 50fistdrill/100swim
    2 x 100 1:30
    10 x 25 :30 choice

    Kick set
    1 x 300 6:45
    8 x 25 :45 fast

    Sprint set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 sprint, break 5secs @ each 25
    1 x 25 1:00 easy
    1 x 100 2:00 sprint, break 10secs @ 50
    1 x 25 1:00 easy
    1 x 100 2:00 sprint
    1 x 25 1:00 easy
    [All swims choice]

    Freestyle set
    6x
    1 x 100 1:30 mod
    1 x 100 1:30 build
    1 x 100 1:30 strong

    Warm down
    4 x 50 1:00

    Total: 4450
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  2. 8/18+8/21/18 Workouts

    by , August 20th, 2018 at 08:57 AM (Swimming Through Jello)
    Saturday, 8/18/2018 CrossFit Competition

    Various warmups before and between events.

    Event #1 - AMRAP 13
    One partner works through:
    50 KB swings 70#/53#
    50 Overhead lunge steps 45#/25#
    50 box jump overs 24"/20"
    50 DB 1-arm snatch 50#/35#
    50 burpees
    While other partner does 200m run and alternate
    1 rounds + 3 lunge steps

    Event #2 - AMRAP 8, partner leapfrog style
    2 pullups
    2 D-Ball clean over shoulder 50#/30#
    2 D-Ball squats 50#/30#
    Add 2 reps each round

    Through round of 16 + 10 squats

    Event #3 - Thruster speed ladders
    Rd1 - 95/5, 115/5, 135/5, 155/5
    Rd2 - 95/5, 115/5, 145/5, 165/5

    Partner and I got 2nd overall - 2/4/2 by event. Was fun! Pretty sore though.

    BBQ and some beers afterward, nice to hang out with gym people not in gym mode.

    Dug more honeysuckle stumps out Sunday - a couple big ones!


    Monday, 8/20/2018 Pool Workout

    Definitely still sore... shoulders not feeling it! Too bad it was distance day :P

    5x150 o-fr d1-3 to 80%, o-k/dr/sw

    3x{3x50 k 1:05
    2x50 catchup :55
    1x50 build :45}

    4x400 6:00 D1-4
    1-sw
    2,3-p
    4-sw
    //Not pretty! I am clearly not a distance swimmer anymore.

    6x50 st/fr EZ 1:00

    2x{75 fr smooth 1:10
    2x50 build :50
    3x25 fast - 2 breath/1 breast/0 breath :30}

    200 warmdown

    4250y
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