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  1. 6/10/18 Workout

    by , June 10th, 2018 at 11:28 AM (Swimming Through Jello)
    Sunday, 6/10/2018 Pool Workout
    CMS, LCM

    200 fr/100 bk/200 k/200 p
    5x100 1:45 p/pads & snorkel

    2x50 back kick 1:30
    4x50 back 1:10
    4x50 br kick 1:20
    4x50 br 1:10
    6x50 fr :55
    2x50 fr kick 1:10

    2x{50 fl 1:00
    100 bk 2:00
    150 br 3:00
    200 k fins 3:30}

    100 warm down

    3400m

    150 breasts long course are hard.
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  2. 6/9/18 Workout

    by , June 9th, 2018 at 03:58 PM (Swimming Through Jello)
    Saturday, 6/9/2018 Power Work in the Garage

    Warmup - yardwork, stretch, barbell warmup

    Snatch - 95/2, 135/2, 155/2, 175/2, 185/2x5

    Barbell squat jumps - 95/6x5

    Knee jumps up to 15"/3

    Body still feels kind of in a funk. Will see how swimming feels tomorrow morning.
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  3. 6/8/18 Cont.

    by , June 8th, 2018 at 08:10 AM (Swimming Through Jello)
    Squats in the Garage

    Back Squat - 45/5, 135/5, 190/10, 205/8, 220/8, 235/8
    Front Squat - 170/5, 185/5, 205/5,5

    Was going to go swim Fri morning but wife waited until I got home from work to text me that she was going to be out at work on first day of her Cub Scout camp 'til 11pm and I never sleep well when I know she's out and about that late, so waking up at 4am wasn't going to be productive.
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  4. Thursday 6/7/18

    AM SCY Solo @ LRRC "Breaststroke is the best stroke"

    400 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins + SNKL
    2x150 @ 2:00 pull w/ paddles breathe 2-4-6 by 50

    6x50 @ 1:05 BR kick w/ BD
    8x25 @ :30 BR swim w/ upside down paddles + fins (dolphin kick, focusing on forearm catch)
    4x75 @ 1:30 BR swim w/ 1/2/3 pullouts by 25

    200 EZ

    Total: 2000
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 6/8/18

    by , June 7th, 2018 at 11:41 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    4 x 50 1:00
    1 x 200 3:30
    4 x 50 1:15 stroke
    1 x 200 5:00 kick
    4 x 50 1:00 desc 1-4

    Main set
    4x
    1 x 50 1:30 mod
    1 x 50 1:30 build
    1 x 50 1:30 sprint
    1 x 50 1:30 easy
    [All swims choice]

    Meet swimmers set
    Blocks work

    MEET SWIMMERS WARM DOWN

    Freestyle set (optional)
    8 x 200 3:20
    1-2: long & strong
    3-4: last 50 strong
    5-7: neg split
    8: best effort

    Warm down
    4 x 50 1:00

    Total: 2200/4000
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  6. 6/6-7/18 Workout

    by , June 7th, 2018 at 08:53 AM (Swimming Through Jello)
    Wednesday, 6/6/2018 CrossFit Workout

    Warmup - plyos, stretching, lots of movement warmup

    Conditioning - Modified "Linda"
    10 -> 1
    Bodyweight Deadlift (190#)
    Ring Pushups
    DB hang squat clean, 50# each hand
    10:19

    Thursday 6/7/2018 Pool Workout with the CrossFitters

    These Thursday swims are going to kind of be my active recovery day. My swimming has felt pretty off since after Nationals, I don't know if it's just residual soreness from getting back to working harder at CF and also ultimate frisbee or what, just can't really get much going smoothly.

    200 sw/100 k

    4x50 k
    4x50 dr/sw
    4x50 f/ez
    4x50 ez/f

    10x25 fast
    10 pool muscleups
    8x25 fast

    100 warmdown
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  7. Wednesday 6/6/18

    PM LCM Solo @ LRRC "Short Axis of Evil"
    CORE7 post swim

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    10x50 @ 1:10 pull w/ SP + buoy + SNKL (25 BR/25 FR)

    3x100 @ 2:30 "Rouse 100s" w/ fins
    8x50 @ 1:00 FL w/ fins
    odd: 25 R-arm/25 L-arm
    even: STRONG swim, breathing every 4 and focusing on keeping head still
    3x100 @ 2:30 "Rouse 100s" w/ fins

    Total: 3300

    CORE7:

    Single-leg V-up (RD3 switched to :30 v-up/:30 toe-touch)*
    Incline knees-to-chest w/ arms above head*
    Full body crunch*
    Side plank hip dips (switch sides every :30)
    Mountain climbers w/ gliding discs (RD3 switch to low body plank Spider-mans)
    Side crunches (switch sides every :30)
    High plank to bird-man **

    *added 25# plate for RD2 and RD3
    ** add 1 push-up after each bird-man on RD2, 2 push-ups on RD3

    Updated June 7th, 2018 at 03:01 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 6/7/18

    by , June 6th, 2018 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 100 2:00 [1:45] 50st/50fr
    4 x 100 1:45 [1:30] desc 1-4

    Kick set
    2x
    1 x 100 2:30 [2:15]
    2 x 50 1:20 [1:15] fast

    Main set
    4x
    1 x 50 1:15 [1:05] easy
    3 x 50 1:15 [1:05] fast
    [RD1/3 stroke, RD2/4 choice]

    Meet swimmers set
    3x
    1 x 50 2:00 blocks sprint
    1 x 50 2:00 easy

    MEET SWIMMERS WARM DOWN

    Freestyle set (optional)
    1 x 300 4:45 [4:30] long & strong
    2 x 200 3:15 [3:00] neg split
    3 x 100 1:45 [1:30] desc 1-3
    4 x 50 1:00 [:50] strong

    Warm down
    4 x 50 1:00

    Total: 2900/3800
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  9. Tuesday 6/5/18

    PM LCM Solo @ LRRC "800 PACE work"

    400 swim
    4x150 @ 2:30 k/dr/sw w/ fins + SNKL
    10x50 @ :55 swim w/ SP
    4x100 @ 2:30 "Rouse 100s" w/ fins
    100 EZ

    400 @ 6:40 pull w/ paddles + SNKL (4 of the 50s must be faster than rest of 400)
    6x100 @ 1:30 D1-3, 4-6 to 800 PACE (1:22, 1:18+, 1:13-, 1:20, 1:17, 1:12)
    300 @ 5:00 pull w/ paddles + SNKL (3 of the 50s must be faster than rest of 300)
    4x100 @ 1:25 #2 and #4 @ 800 PACE

    300 EZ kick w/ fins + BD (50 FR/50 FL)

    Total: 4000
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 6/6/18

    by , June 5th, 2018 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15] desc 1-4

    Main set
    1 x 200 3:30 free mod, stretch it out
    2 x 100 2:30 strong choice
    4 x 50 1:30 3 strong choice/1 easy
    2 x 100 2:30 strong choice
    1 x 200 3:30 mod, stretch it out

    Meet swimmers set
    4x
    1 x 50 2:00 blocks sprint
    1 x 50 2:00 easy

    MEET SWIMMERS CAN WARM DOWN

    Freestyle set (optional)
    12 x 100 1:40 [1:30] desc in groups of 3 (1-3)

    Warm down
    4 x 50 1:00

    Total: 3200 (4000 with freestyle set and not doing meet swimmers set)
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  11. 6/5/18 Workout

    by , June 5th, 2018 at 08:00 AM (Swimming Through Jello)
    Tuesday, 6/5/2018 CrossFit Workout

    Warmup - yoga flow, stretching, KB warmup

    Strength - A) Push Press - 45/4, 95/4, 135/4, 155/4, 175/4, 195/3.9 ugh, 185/4
    B) 1-arm DB high pull - 35/12x3 ea arm

    Conditioning - 7x{9 cal assault bike, 6 lateral jump burpees, 60m KB 1-arm farmer carry 53#} @ 2:00
    1:12, 1:09, 1:07, 1:06, 1:06, 1:06, 1:02

    Ultimate frisbee "rec" league Game 2 tonight. Hopefully my cleats are delivered when I get home from work...
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  12. Monday 6/4/18

    AM SCY Solo @ LRRC

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins + SNKL
    2x150 @ 2:10 swim w/ SP Desc. by 50s

    3x
    3x100 @ 1:45 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    200 EZ

    Total: 3500

    Got up at 5:15 this morning to get in an early kick workout so I could double this afternoon, but then I got lazy and never went back for the second workout :/

    Usually on Mondays I am coming off playing 2 soccer games on Sunday evening, as was the case today. I just kept the kick at a smooth interval rather than trying to push the envelope.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 6/5/18

    by , June 4th, 2018 at 10:56 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Tapering back a little for our meet.

    Warm up
    1 x 300 5:30 [4:30]
    8 x 50 1:05 [1:00] choice
    3 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Sprint set
    1 x 200 5:00 [5:00] fast broken 10secs at the 100
    2 x 50 2:00 [2:00] race pace
    1 x 50 2:00 [2:00] easy
    2 x 50 2:00 [2:00] race pace
    1 x 50 easy
    [All swims choice]

    Freestyle set
    1 x 400 6:30 [6:00] long & strong
    1 x 300 4:45 [4:30] neg split
    1 x 200 3:15 [3:00] last 50 strong
    1 x 100 1:45 [1:30] strong

    Blocks set
    3x
    1 x 50 2:30 blocks sprint 25 then easy
    1 x 50 2:30 blocks build to race finish

    Warm down
    4 x 50 1:00

    Total: 3400
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  14. 6/4/2018 Workout

    by , June 4th, 2018 at 08:27 AM (Swimming Through Jello)
    Found myself just going through the motions today. Had some UC related issues this morning, joints are still not totally happy with me for 11+ hours in the car Saturday, legs are somewhat sore from squats. It was 60 outside this morning and the pool temp was at 77, which is really nice but it took me a bit to get warmed up because not used to that. Excuses, excuses.

    Monday, 6/4/2018 Pool Workout
    Crestview MS LCM200 fr/100 bk/200 k/200 p

    4x100 o-IM 2:00, e-fr 1:45
    2x150 fr/bk/fr 2:40
    2x200 k fins 3:20
    300 p/pads & snorkel 5:00
    2x200 1-25 IMO 25 fr, 2-25 IMO k, 25 fr 3:30
    2x150 p/pads & snorkel 2:45
    4x100 2-1:30 2-1:45
    4x50 1:00 warmdown

    3400m
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  15. 6/3/18 Workout

    by , June 3rd, 2018 at 05:50 PM (Swimming Through Jello)
    Sort of scattered schedule this weekend - found Friday afternoon that my grandpa in Madison WI with stage 4 kidney failure is going into hospice, so my mom and brother and I drove the 5 hours up and back to see him Saturday. My mother-in-law was also in town visiting my wife so the time not spent driving back and forth was spent doing things with them. I did get some squatting in today though - decided to take a run through the Hatch squat program which is twice a week of back and front squatting. Should be interesting getting some strength back hopefully.

    Sunday, 6/3/2018 Garage Squats

    General warmup and barbell warmup

    Back squat - 45/5, 95/5, 135/5, 190/10, 220/8, 235/6, 250/4
    Front squat - 170/5, 205/5,5,5
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  16. Saturday 6/2/18

    AM SCY Solo @ LRRC “Lactic Hold”

    400 swim (200 FR/200 BK)
    300 pull w/ paddles + SNKL
    200 kick w/ BD (25 FR/25 BR)
    100 progressive scull w/ buoy + SNKL

    6x50 @ :40 D1-3, 4-6
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    2x
    4x25 @ :10 rest 12.5 FAST UW FL kick/12.5 EZ
    100 @ 2:00 FAST (:55-, :54+)
    3x100 @ 1:15 lactic hold
    2:00 REST

    400 EZ kick w/ fins + BD (100 FL/100FR)

    Total: 3000

    Didn’t have long to workout today. Wanted to swim short course yards, and wanted to beat the heat and the crowds at the pool. I had deal with both anyways, and it got to a point that trying to do 1-2 more rounds of the set was going to be near impossible, so I called it quits and warmed down. Somewhat of a shame since I was really feeling good on the fast swims. Also had meant to do the kick with my parachute. Unfortunately it broke on #2 of the first round. The thing was almost 10 years old, and has broken in the past and I have fixed it, but now the actual chute broke off from the nylon harness and is beyond repair.

    Updated June 4th, 2018 at 10:43 AM by Calvin S

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 6/4/18

    by , June 2nd, 2018 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    3 x 100 2:15 [2:00] stroke/IM
    3 x 100 2:30 [2:15] kick

    Freestyle set
    2x
    6 x 50 1:00 [:50] pace
    1 x 200 3:30 [3:00] long & strong holding pace

    Sprint set
    6 x 100 2:00 [2:00] alt 1 easy/1 fast
    6 x 50 1:00 [1:00] alt 1 easy/1 fast
    [All swims choice]

    Meet swimmers set
    4x
    1 x 50 1:30 blocks sprint 25 then easy
    1 x 100 2:30 build first 50 to race finish, solid turn & breakout, then easy

    Warm down
    4 x 50 1:00

    Total: 4100
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  18. Friday 6/1/18

    PM LCM Solo @ LRRC "Just clownin' around"

    9x100
    4 @ 1:40
    3 @ 1:30
    2 @ 1:20

    3x100 @ 2:30 "Rouse 100s" w/ fins (because nothing says long course swimming like some Rouse 100s!)

    400 SMOOTH

    Total: 1600

    Just wanted to kill some time before I got my kids out of daycare and took them to the pool. Didn't really show up with a plan of action. Really just wanted to see if I could complete any Rouse 100s. They were tough, but doable. Will work more into practice next week.
    Categories
    Swim Workouts
  19. 6|1|18 26.2 yard pool

    snorkel throughout
    Kick, both arms trailing back passively (o: flutter, e: frog)
    20 x 52.4 yd on 0:80

    0-arm fly with surf fins, easy / moderate per length
    5 x 52.4 yd on 1:00

    25 min: sculling, slow kicking with arm at about 110° using frontal drag as mild resistance, and atlantis with and without fins


    31 days post surgery. Just started active range of motion on Tuesday. Md doesn’t want me to push the range too quickly, his theory is it will prevent instability later down the road. So I am keeping it no more than 100° now.

    been swimming 3 x wk doing 500 to 1500m kicking similar to above

    Maintaining base fitness 3 x wk with the Assault air bike (rehab arm free, in brace). 2 workouts:
    1) 6 x 0:45 (500-600 watts) on 4:15 (50-100 watts easy)
    2) 10 x 1:00 (300-400 watts on 2:00 (50-100 watts easy)

    Also doing RC scrap for the other shoulder, and whatever else I can manage.

    6|3|18
    650 kick with fins, arms passive
    200 very slow sculling motion with rehab arm no more than 110 degrees
    12 min of one arm LP on assult bike, 4 x 40 sec 9550 watt) on 3:00
    active range of arm using arm weight to about 80 degrees



    6|5|18
    524 yd kick with arms trailing back, o length frog/e length flutter, 15:00
    15 minutes with fins stretching rehab arm

    6|6|18 scm
    kicking as usual
    passive UW range of motion within comfort as usual

    Updated June 10th, 2018 at 08:15 AM by __steve__

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  20. Thursday 5/31/18

    PM LCM Solo @ LRRC
    TBC post swim

    4x w/ fins + paddles + SNKL
    150 swim
    100 kick
    50 scull

    6x100 @ 2:10 FR kick w/ BD light D1-3, 4-6
    8x50 @ 1:00 BK pull w/ SP

    6x100 @ 1:40 FR swim D1-3, 4-6 (1:23, 1:18, 1:12, 1:20, 1:16, 1:12)
    8x50 @ :50 FL kick w/ fins + BD

    8x50 w/ paddles + SNKL
    odd @ 1:00 swim w/ upside down paddles
    even @ :40 swim w/ paddles

    100 EZ

    Total: 3700

    Total Body Conditioning class:

    2x
    :45 "slide arm" push-ups w/ floor pad under right hand (slide hand out on down and back in on up)
    :45 table top push-ups
    :45 "slide arm" push ups w/ floor pad on left hand
    1:00 REST

    2x
    :45 table top row right arm alternating low row (pull by ribs)/high row (pull by shoulder) w/ 15# dumbbell
    :45 squat and bounce (3x) w/ 15# dumbbell
    :45 table top row left arm
    1:00 REST
    (RD2 - table top row was with knees off ground)

    "Urban Assault" (3:00 continuous movement, change exercises on command)
    -reverse lunges w/ 15# dumbbell above head
    - side burpees (jump laterally instead of up and down)
    - "rainbow makers" (basically squat and then swing dumbbell in a rainbow motion from one side to the other) w/ 15# dumbbell

    8:00 to complete:
    25 sit-ups
    25 plank rotations (25 each side)
    20 sit-ups
    25 plank rotations
    15 sit-ups
    25 plank rotations
    10 sit-ups
    25 plank rotations
    5 sit-ups
    25 plank rotations
    hold plank for any remaining time (I had to hold plank for 90 seconds...)

    "Urban Assault"

    Stretching