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  1. Monday 7/9/18

    PM LCM w/ Trip and Solo @ LRRC "Back in the saddle again"

    6x100 @ 1:40 swim, kick 12.5M off each wall

    3x
    200 @ 3:20 kick w/ fins on back
    4x50 kick w/ fins + BD STRONG
    RD1 @ :50
    RD2 @ :45
    RD3 @ :40

    200 EZ

    Total: 2000

    Updated July 9th, 2018 at 10:48 PM by Calvin S

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 7/10/18

    by , July 9th, 2018 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:05 [1:00] choice
    4 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Sprint set
    2x
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:15 [1:15] easy
    1 x 100 2:30 [2:15] sprint, break 5secs at 50
    [RD1 best stroke, no free, RD2 choice]

    Stroke set
    2x
    3 x 50 1:15 [1:05] brst-back-fly x 50
    3 x 50 1:15 [1:05] fly-back-brst x 50
    1 x 150 3:00 [2:45] IM or 50st/50fr/50st

    Freestyle set
    6 x 150 2:30 [2:15] last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. 7/9/18 Workout

    by , July 9th, 2018 at 08:30 AM (Swimming Through Jello)
    Monday, 7/9/2018 CrossFit Workout

    Wanted to hit the pool but couldn't find my damn keys for 20 minutes so ended up going to the gym.

    Body feeling beat up - right knee, right hip and left piriformis feeling tweaky. Ugh.

    Warmup - 500m row, yoga flow, KB warmup

    Strength - A) Deadlift - 135/3, 225/3, 275/3, 315/1, 345/1,1, E2MOM 315/3x3, EMOM 255/3x6

    B1) Ring row - 4x12
    B2) Pushups - 4x20

    Conditioning - 7 rounds
    5 RKBS 70#
    10m/20m/30m shuttle run
    4:56
    Categories
    Uncategorized