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  1. Monday 11/19/18

    PM SCY w/ Trip @ LRRC "Trip takes a mulligan"

    Yes, yes I know I just completed a shave/taper meet yesterday, but spare me the lectures on taking a break. There is work to be done and only 145 days until I dive in to the 1650 at YMCA Nationals. Also the back half of this week may be a wash with the holidays. Also also Trip wasn't happy with his workout yesterday (the only change being that I wasn't there...go figure?), so he took a do-over.

    300 BK w/ 4 FL kicks off every wall
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 pull breathe 2-4-6 by 50 w/ SP

    8x50 @ 1:00 SMOOTH FR kick w/ BD

    300 @ 4:00 D1-3 (3:37, 3:26, 3:14)
    3x100 @ 1:30 D1-3
    RD1: 1:12, 1:06+, 1:00+
    RD2: 1:10, 1:05, 1:00
    RD3: 1:07, 1:03, :59-

    200 EZ

    Total: 4200

    SHOUT OUT: Trip. I think today was better for him than yesterday. He blamed the pool temperature, but I think he was just pining away for me and couldn't focus :P
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 11/20/18

    by , November 19th, 2018 at 03:43 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    2 x 200 3:15
    6 x 25 :40 stroke
    3 x 100 1:30
    6 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :40 fast

    Stroke set
    4 x 25 :45 stroke, perfect stroke
    1 x 100 1:50 stroke/IM strong

    Sprint set
    1 x 25 :45 easy
    1 x 50 1:15 sprint
    [Odd RDs stroke, Even RDs choice]

    Freestyle set
    2 x 150 2:15 long & strong
    4 x 75 1:10 desc 1-4
    2 x 150 2:10 long & strong
    4 x 75 1:05 desc 1-4
    2 x 150 2:05 long & strong
    4 x 75 1:00 desc 1-4

    Warm down
    4 x 50 1:00
  3. Being the best at being you, not the best at what you do.

    by , November 19th, 2018 at 01:40 PM (Questions from Coaches)
    Q: Do you want to be the best at what you do? Are you waiting for an invitation?

    A: Consider my invitation to you is signed, sealed and delivered. Now letís figure out how you can get started.

    What does being the best even mean? Is it reaching the pinnacle of an ability, expertise or skill as compared to your peers? Careful. In most cases, pinnacles can be have very little room for growth and very limited space to go any higher once the top is reached.

    Instead of being the best, think about being your best. Find time every day to get better and become excellent at what you do.

    Excellence is a choice Ė a life long strategy that requires commitment, dedication and effort. It starts with you having a positive mindset believing that every day begins with the opportunity to make it better than the day before.

    Each day, write down something positive that happened. This could be something you did for a friend, family member, stranger or something someone did for you. In addition, do something positive for yourself and write it down. Build your book of positive outcomes. Think of it as your Fitbit for mental health.

    Make finding positive outcomes an important goal of each day of your life. Be good at it, be great at it and you can become the best at being you.
  4. 11/19/18 Workout

    by , November 19th, 2018 at 08:44 AM (Swimming Through Jello)
    Oh, forgot I also did CF workout as a double on Friday so that goes here too:

    Friday, 11/16/2018 CrossFit Workout

    Warmup - plyos, stretching, PVC pipe warmup

    Strength - A1) Bench Press - 45/5, 135/5, 155/5, 175/5, 185/5, 195/5 (ugly)
    A2) Supine grip row - 135/5,5, 155/5,5,5

    Conditioning - On 3 minutes, 8 rounds
    10 10m shuttle runs
    2 rounds 5 pullups, 10 pushups, 15 squats
    -- Until <1 min rest, then 1 round

    Monday, 11/19/2018 Pool Workout

    650 warmup (was supposed to be 15 minute continuous swim but got in a little late and only had around 9 minutes)

    13x200 - Start on 3:00 interval, add :05 to odds, subtract :05 to evens
    1-3 smooth free
    4-9 o-pull d1-3, e-sw d1-3
    10-13 o-k/fins, e-sw/fins

    6x50 dr/sw 1:00 easy

    200 FAST (staggered sendoff to try to finish even)

    200 warmdown


    Still trying to get 6-beat kick back. Seeing some improvement but not there yet, still awkward and kind of slow. But it's really only been 3 practices of work on it trying to break some decade-or-more-long bad habits.