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  1. Monday 8/13/18

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 k/dr/sw I.M.O. w/ fins
    **BR done as 50 FL kick on back/50 BR w/ FL kick/50 BR w/ FR kick

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:20 D1-3 (1:16, 1:13, 1:10)
    300 @ 4:30 breathe 2-4-6 by 50 pull w/ paddles

    Total: 3000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 8/14/18

    by , August 13th, 2018 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    8 x 25 :45 stroke
    4 x 100 1:30
    8 x 25 :30 strong

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

    Stroke set
    6 x 75 1:30 IM or stroke
    [IMers: #1/2 strong fly, #3/4 strong back, #5/6 strong brst]

    Sprint set
    1 x 50 1:00 easy
    6 x 25 :20 sprint
    1 x 50 1:00 easy
    8 x 25 :25 sprint
    1 x 50 1:00 easy
    10 x 25 :30 sprint
    [All swims choice]

    Freestyle set
    5x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. Weekend and Monday Workouts

    by , August 13th, 2018 at 11:00 AM (Swimming Through Jello)
    Missed logging a few workouts here, wasn't on the computer much this weekend.

    Friday, 8/10/2018 CrossFit Workout

    Warmup - ski erg, stretching and plyos, peg board practice

    Strength - Bench Press - 45/8, 135/8, 165/8,8,8,8

    Conditioning - 7 rounds
    1 rope climb
    5 front squat 135#
    9 bar over burpees
    9:15

    Saturday, 8/11/2018 CrossFit Workout

    Warmup - KB drills, movement prep for workout

    Strength - A) Suitcase deadlift - (weight + famers carry handles) - 140/8,8, 220/8,8
    B) Pushups - 45/10,10,10,10
    C) Prowler push - decent weight x 60m x 4 sets

    Conditioning - AMRAP 20
    100m run
    15 KB swing 53#
    15 lateral box overs
    8 TTB
    7 rounds + 2 box overs

    4 mile hike with dogs afterward

    Sunday, 8/12/2018

    Dug and pulled out a whole bunch of rocks and entrenched honeysuckle stumps and root structures.

    Monday, 8/13/2018 Pool Workout

    Had some new guys show up this morning... they were pretty out of shape I think.

    6x200 30 sec rest
    o - EZ sw, k, p
    e - D1-3 free

    2x{8x25 :45 (2 10 UWK/2 st F, 2 8/3, 2 6/4, 2 4/5
    300 p/pads & snorkel
    8x50 1:00 6 UWK
    100 90+%}

    3x{75 1:15
    50 :55
    25 :40}
    1-p/pads, 2-p/reverse pads, 3-sw/reverse pads

    200 warmdown

    3850y
    Categories
    Uncategorized