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  1. Weekend Workouts

    by , March 11th, 2018 at 11:50 AM (Swimming Through Jello)
    Friday PM 3/9/2018 CrossFit Workout

    Warmup - airbike, squat drills, jumprope, muscleup warmup

    Conditioning - CrossFit Open 18.3
    14 minute AMRAP
    100 double unders
    20 overhead squat 115#
    100 double unders
    12 ring muscleups
    100 double unders
    20 DB snatch 50#
    100 double unders
    12 bar muscleups

    I got to 1 bar muscleup. My double unders are not efficient, though I did do my first set of 100+ in years on the opening set. This'll probably be the worst score of my Open, I think.

    Saturday, 3/10/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    4x{3x100 D1-3, 4x25 :30 fast IMO}
    Descend fast 100s by round 85% to all out - did 1:01, :59, :58, :57

    100 EZ

    10x50 fast starting :50 adding 10 sec to interval each pair
    Not very consistent - 28 highs all the way to 26 lows in various places.

    100 EZ

    8x50 k/dr IMO 1:00

    100 warmdown

    3600

    Doing yoga Sunday afternoon. Will hit the 100 IM for the Swimathon Monday morning assuming I feel good.
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  2. Sarasota Y Sharks Masters GOLD Workout 3/12/18

    by , March 11th, 2018 at 10:23 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:30
    3 x 100 1:40
    8 x 25 :40 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 100 2:15
    4 x 50 1:15
    8 x 25 :45 fast

    Freestyle/pull set
    8 x 50 :50 pace
    1 x 400 6:00
    6 x 50 :50 desc 1-3/4-6
    1 x 300 4:30 neg split
    4 x 50 :50 strong
    1 x 200 best effort

    Stroke/sprint set
    4x
    1 x 50 1:00 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 50 1:00 fast
    [Fast swims: RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Easy swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4300
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