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  1. Sarasota Y Sharks Masters GOLD Workout 12/18/17

    by , December 15th, 2017 at 04:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:10
    6 x 50 1:05 stroke 2 of each
    6 x 25 :30 strong choice

    Kick set
    3x
    1:00 vertical kick
    :15 rest
    4 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4
    1 x 300 4:15 neg split
    6 x 50 :45 desc 1-3/4-6
    1 x 300 4:00 neg split
    12 x 25 :30 strong

    Stroke set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 perfect stroke
    1 x 50 1:05 build
    1 x 50 1:05 fast
    [RD1 choice, RD2 brst, RD2 back, RD4 fly]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4250
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  2. 12/15/17 Workout

    by , December 15th, 2017 at 09:06 AM (Swimming Through Jello)
    12/15/17 CrossFit Workout

    Went to a concert last night, a little bit short on sleep this morning. Almost didn't get out of bed, but forced myself up and after that everything was OK.

    Warmup - rowing, plyos, stretching

    Strength - Deadlift - 135/5, 225/5, 275/3, 325/3,3,3,3,3,3
    Planks 3x45sec

    Conditioning - 5x300m row @ 2:00 (54.8, 54.4, 54.0, 54.4, 55.4)
    Hit the wall at the end - laaaaaaactic acid!
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