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  1. Sarasota Y Sharks Masters GOLD Workout 1/22/18

    by , January 19th, 2018 at 11:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] desc 1-3/4-6

    Freestyle/pull set
    2x
    8 x 50 1:00 [:50] pace
    1 x 400 6:40 [6:00] strong

    Stroke set
    4x
    1 x 50 1:10 [1:05] drill
    1 x 50 1:10 [1:05] perfect stroke
    1 x 50 1:10 [1:05] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: strokes right, 3 left, 3 both]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4100
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  2. 1|18|18 drylands LT

    by , January 19th, 2018 at 09:02 AM (Blog)
    Treadmill
    4 x 4:00 work / 2:00 easy
    • 5.5mph, 6.5, 7.5, 7.5@3%

    1 x 2:30 work
    • 7.5@6%


    Then did weights for 45 min. Upper body very light.

    First treadmill workout in few weeks without any progress. Been building a fence, probably zapping energy as well as time required for proper nutritional needs.

    Just got my neck injections, should relieve my hand tingling pain Iíve experienced for perhaps even a decade. Should also support diagnosis of right shoulder. Along this line i went to PT yesterday for rt shoulder, in his diagnosis he is leaning towards the probability of requiring surgical fixing. The one where a torn bicep tendon gets sewed on to another place

    Updated January 19th, 2018 at 11:19 AM by __steve__

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  3. 1/19/18 Workout

    by , January 19th, 2018 at 08:42 AM (Swimming Through Jello)
    Friday, 1/19/2018 CrossFit Workout

    Warmup - DB drills, plyos, barbell warmup

    Strength -
    A) Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3, 245/3
    B) Upright Row - 75/8x10

    Conditioning/Core - 4 rounds for quality
    20 lateral box stepovers 24"
    60m double DB overhead carry, 35# ea hand
    8 strict TTB
    60sec plank
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