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  1. Power & evening swim

    Snatch 25#x4, 25#x4 FAST
    Swing KB 40#x15, 40#x12 FAST
    Lunge Jump x4, x4Fast
    2 min rest
    Speed Skiers bandx10, x10 FAST
    Slam MB 25#x6,25#x6 FAST
    Tuck Jump x5, x5 FAST
    2 min rest
    Pull ups x8, x8 SLOW
    Push ups x12, x12 SLOW
    Goblet Squat KB 35#x20, 35#x20

    3 Hours later Swim

    500 w/u

    4x100 kick set
    Streamline free
    streamline back
    breast kick
    dolphin

    2x200 pull

    4x100 kickset
    Streamline free
    streamline back
    breast kick
    dolphin

    2x200 pull

    4x100 IM drill
    Fly; odds dolphin, even Full stroke
    Backstroke; odds kick, even full stroke
    Breaststroke; odds kick even full stroke
    Free; odds kick, even fullstroke
    rest

    4x100 IM drill
    Fly; odd dolphin, even Full stroke
    Backstroke; odds kick, even full stroke
    Breaststroke; odds kick, even full stroke
    Free; odd kick, even full stroke
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  2. Sarasota Y Sharks Masters GOLD Workout 12/20/17

    by , December 19th, 2017 at 03:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 1:05 stroke
    2 x 100 1:30
    4 x 50 :50 desc 1-4
    8 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    :45 vertical kick
    :15 rest
    4 x 25 :45 fast

    Stroke set
    2x
    4 x 25 :40 IM order
    4 x 50 1:05 IM order
    4 x 75 1:30 IM

    Freestyle/pull set
    3x
    3 x 100 1:30 neg split
    2 x 75 1:05 desc 1-2
    1 x 50 :50 strong

    Warm down
    4 x 50 1:00

    Total: 4300
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  3. 12/19/17 Workout

    by , December 19th, 2017 at 09:10 AM (Swimming Through Jello)
    12/19/2017 CrossFit Workout

    Warmup - 3 rounds 200m row, 10 hollow rock, 10 superman rock, 30s samson stretch; stretching

    Strength -
    A) Pause Bench Press - 45/5, 135/5, 165/5x5
    B) Upright Row - 75/10x5

    Conditioning -
    4 rounds on the 4 minutes:
    30 air squats
    40 double unders
    10 power jerk, 95#
    1:22, 1:17, 1:21, 1:12
    //Finally figured out double unders in the last round. Paced too much first two rounds with the air squats, thought they would start to burn more.
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  4. 12|19|17 SCm

    by , December 19th, 2017 at 02:16 AM (Blog)
    confusion
    SCM 30 min

    18 x 50 kick on 1:30
    • the odd 50's: surface kick as 25 fr arms back / 25 frog arms back
    • the even 50's: 2x [UWDK to midway and push from bottom for breath then repeat (to wall as a 25)]



    yesterday

    Decent attempt of production of acid (lactate)
    (used treadmill for this out of convenience and necessity)
    5 x 0:30 on 3:00

    • run on treadmill with incline at 20 and mph 7 / rest at 5 incline and 2 mph


    Also did a few other dryland things

    Updated December 19th, 2017 at 02:33 AM by __steve__

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