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  1. Sun-Mon Oct. 15-16

    by , October 16th, 2017 at 04:06 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst to 15m, cruise back from the blocks
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    50 EZ

    10 x 50 cruise free @ :20 rest
    200 EZ

    Total: 2750



    Monday: Swim/SCY/Solo @ LA Fitness

    3200 cruise


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Well, I made another attempt at AFAP 25s. My times were about the same as pre-surgery with the exception of fly being a tick slower. Fly feels the hardest right now. Between last Friday's workout, these 25s and doing some starts, I almost feel like a real swimmer again! Today, I just cruised. I was tired from Sunday's effort and I'm told garbage yards promotes vascularization.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 10/17/17

    by , October 16th, 2017 at 01:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:45
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30

    Kick set
    2x
    1 x 125 2:45
    3 x 25 :45 sprint

    Sprint set
    4x
    1 x 25 :45
    1 x 50 1:00
    1 x 75 1:15
    1 x 100 1:45
    [RD1 100 fast, RD2 75 fast, RD3 50 fast, RD4 25 fast]
    [All swims are choice]

    Main set
    4x
    1 x 50 1:00 perect stroke
    1 x 50 1:00 easy free
    1 x 100 2:15 strong
    [RD1 best stroke, RD2 choice stroke, RD3/4 choice including free]

    Free/pull set
    6 x 200 3:00 neg split

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. 10/16/17 Workout

    by , October 16th, 2017 at 09:41 AM (Swimming Through Jello)
    10/16/17 CrossFit Workout

    Warmup - plyos, PVC stretches and progressions

    Strength -
    Back Squat 135/3, 225/3, 255/3, 285/6, 225/8,8,10
    //Not quite feeling it on the squats today

    Conditioning -
    3x AMRAP 3{4 handstand pushups, 6 chest to bar pullups, 8 power snatch 95#}, 2 min rest

    7 rounds + 2 HSPU total
    Categories
    Uncategorized
  4. 10/14/17 Workout

    by , October 16th, 2017 at 09:39 AM (Swimming Through Jello)
    10/14/17 CrossFit Workout

    Warmup - plyos

    Strength -
    SDHP - 95/6, 125/6, 155/6, 175/6
    One arm farmers carry - 50#/30m, 60#/30m, 70#/30m, 80#/30m, 98#/30m each arm

    Conditioning -
    50 cal assault airbike
    100 double unders
    400m one arm farmer's carry 53#
    100 double unders
    50 cal assault airbike
    15:45

    //I hate biking and jump rope.
    Categories
    Uncategorized