View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters GOLD Workout 1/19/18

    by , January 17th, 2018 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2x
    1 x 50 1:30 [1:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Stroke set
    3x
    1 x 50 1:15 [1:05]
    1 x 150 3:00 [2:45] IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    2x
    4 x 150 2:30 [2:15] last 50 strong
    1 x 150 2:45 [2:30] best effort

    Sprint set
    4x
    1 x 50 1:15 [1:00] 25easy/25fast
    1 x 50 1:15 [1:00] 25fast/25easy
    1 x 50 1:15 [1:00] fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. 1/17/18 Workout

    by , January 17th, 2018 at 08:16 AM (Swimming Through Jello)
    Wednesday 1/17/2018 CrossFit Workout

    Warmup - rowing, stretching, shoulder activation

    Strength - Bench Press - 45/8, 135/5, 155/5, 170/5, 175/5, 180/5, 185/5, 190/5

    Conditioning -
    AMRAP 4
    30 cal row
    20 cal assault bike
    max 10m shuttle runs
    4 min rest
    x3

    23, 24, 24 runs

    Was supposed to be 4 rounds but the coach mistimed the warmup so we ran out of time.
    Categories
    Uncategorized
  3. 1|16|18 drylands/LP treadmill

    by , January 16th, 2018 at 09:52 PM (Blog)
    Treadmill lactate production (0:30 work on 3:00)
    2:30 10% 1.5mph / 0:30 20% 4mph
    2:30 10% 1.5mph / 0:30 20% 5mph
    2:30 10% 1.5mph / 0:30 20% 6mph
    2:30 10% 1.5mph / 0:30 20% 7mph
    2:30 10% 1.5mph / 0:30 20% 7mph
    2:30 10% 1.5mph / 0:30 20% 7.1mph
    2:30 10% 1.5mph / 0:30 20% 7.2mph
    2:30 10% 1.5mph / 0:30 20% 7.3mph
    2:30 10% 1.5mph / 0:30 20% 7.4mph
    2:30 10% 1.5mph / 0:30 20% 7.5mph
    Back extensions - 1x15
    DBBP - 1x20 (40# in left hand/25# in right hand)
    KB shrugs - 4x10x40#
    Lat pulldowns 10 reps of ea of 55, 65, 75, 85, and 95lbs with 5 seconds rest
    Scapular flexes with band - 5 x 3-5 seconds
    Scapular flexed external shoulder abductions with band - 8 ea
    Butt kickbacks - 1x16x70lbs
    Hand plank straight leg thigh to elbows - 1x4 ea leg
    Various hip range of movements - 1min
    Neck yes-sirs on a random machine - 1x20x40lbs
    Wheel pose for 0:10 and about 0:15 of mayurasana

    Had about 60% normal sleep last night so I purposely cut back on volume. Nevertheless, treadmill results compared to the last time I did this workout on 1|7, showed I progressively adapted, though I did fewer near maximal efforts.
    Categories
    Uncategorized
  4. Workout 01/16/18: evening

    by , January 16th, 2018 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 build

    rotate through...
    1. 25-50-75-100 25's on :30 fast
    2. 50-75-100-25 50's on 1:00 90%
    3. 75-100-25-50 75's on 1:30 80%
    4. 100-25-50-75 100's on 2:00 build
    - did a mix of back/free/im during the set. masters minute after #2+3

    4 x 75 on 1:30 k-s-p (did 5 on 1:20)
    200 loosen and out
    [Masters/Rec/2100 yds/55 min]
    --------------------------------------

    Masters meet over near Albany, NY, this coming weekend.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 1/17/18

    by , January 16th, 2018 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]

    Freestyle/pull set
    2 x 200 3:20 [3:00] long & strong
    3 x 100 1:40 [1:30 ]desc 1-3
    4 x 50 1:00 [1:00] be consistent
    4 x 50 :50 [:45] be consistent
    3 x 100 1:30 [1:25] desc 1-3
    2 x 200 3:00 [2:45] neg split

    Sprint set
    4 x 100 2:00 [1:45] alt 1easy/1fast
    6 x 50 1:15 [1:00] alt 1easy/1fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  6. 1/16/18 Workout

    by , January 16th, 2018 at 08:27 AM (Swimming Through Jello)
    Tuesday, 1/16/2018 CrossFit Workout

    Warmup - rowing, burpees, ring rows, situps, stretching, PVC drills

    Strength - Sumo Deadlift - 135/5, 225/5, 275/5, 305/5, 325/5, 345/5, 365/5
    //Still a bit of an awkward movement pattern but felt better and was able to go heavier today.

    Conditioning - AMRAP 10
    4 power snatch 95#
    8 overhead lunge 95#
    12 ring rows
    7 rounds + 1 lunge

    DB tricep extensions 50#x20x3
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 1/16/18

    by , January 15th, 2018 at 01:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:45
    3 x 100 1:30
    4 x 75 1:45 kick
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Main set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:10 kick
    2 x 50 1:05 [1: 25fly/25back, 2: 25brst/25free]
    1 x 50 1:10 kick
    1 x 100 1:50 IM

    Freestyle/pull set
    7x
    1 x 150 2:15 last 50 strong
    1 x 50 1:15 best effort
    [Consider this a broken 200 with a strong 3rd 50 and a best effort last 50]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  8. Long Weekend Workouts

    by , January 15th, 2018 at 12:07 PM (Swimming Through Jello)
    Saturday 1/13/2018 CrossFit Workout

    Warmup - plyos, rowing

    Strength -
    A1) Front rack barbell stepups - 95/20, 115/20, 135/20
    A2) Ring dips - 3x7

    Conditioning -
    AMRAP 18 - teams of 2
    1000m row (500 each)
    200 double unders (wife did more than me, my rhythm was off)
    100 situps (alternating)
    400m farmers carry 53# ea hand (2x100m each)
    DB snatch 50# rest of time (alt set of 20 for me, set of 10 @ 35# for wife)

    Got 109 DB snatch in the time frame

    Monday, 1/15/18, Pool Workout

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

    1x50 :50 k fast
    4x100 1:40 o-fr, e-bk
    2x50 1:00 k fast
    4x100 1:30 fr
    3x50 1:05 k fast
    3x100 1:25 fr
    4x50 1:10 k fast (w/ fins)
    2x100 1:20 fr

    200 warmdown

    2800

    //Coach that is there in the morning has no kids in his AM group at the moment so he is now more actively coaching the masters... which is nice because he has workouts like this which I wouldn't normally do myself but that I probably need to do to get in actual shape to do things longer than a 50.
    Categories
    Uncategorized
  9. 1|13|18 LP drylands

    by , January 14th, 2018 at 12:36 PM (Blog)
    15% Incline Treadmill LP
    1.5mph 3min / 4mph 1min
    1.5mph 3min / 5mph 1min
    1.5mph 3min / 6mph 1min
    1.5mph 3min / 6.1mph 1min
    1.5mph 3min / 6.2mph 1min
    1.5mph 3min / 6.3mph 1min
    1.5mph 3min / 6.4mph 1min
    1.5mph 3min / 6.5mph 1min

    7x5 dips/pullups on assist machine (-55lbs) straight through no rest
    1x20x180 leg press, full range reps
    1x13 back ext
    1x10 abdominis
    1x4x530 calf raises
    5min very light shoulder work
    1x30 neck lifts
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 1/15/18

    by , January 13th, 2018 at 03:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    6 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle/pull set
    1 x 400 5:45 long & strong
    2 x 200 3:00 neg split
    1 x 300 4:15 long & strong
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 neg split
    4 x 50 :45 strong

    Sprint set
    3x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [RD1 stroke, RD2/3 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  11. 1|12|18 LCM

    by , January 12th, 2018 at 05:21 PM (Blog)
    LCM 3k

    10 x 200 IM kick

    • 1st 50 was UWDK done in 12.5m increments, taking a breath between, and the 4th done as UW atlantis


    • 2nd just kick on back


    • 3rd frog kick with board and snorkel


    • 4th was flutter with board and snorkel

    Then put fins on and did 1000 of various drills, bursts, and fun things



    Shoulder bugs me without even doing anything. Hand numb and aches, etc. Many appointments and bs to go before anything gets done. Neck injections appointment was cancelled (likely because my ins company decided to change my ID# for 2018). The appt was the 15th and they waited to mssg me this 10 minutes prior to closing today. All they needed was my new ins #. So I left them plenty of messages. Shoulder doc was waiting for neck shots results before doing anything. Stuff gets on hold, but at least I was able to swim, and had fun doing so

    Had my first GI screening done on Wed - next appt in 10 yrs so that is good news.


    Did about 90 minutes of wine yoga last night. Can,t recall exactly was was accomplished

    Updated January 12th, 2018 at 05:26 PM by __steve__

    Categories
    Uncategorized
  12. 1/12-18 Easy day today. Swim meet tomorrow.

    by , January 12th, 2018 at 11:28 AM (A comfort swimmer's guide to easy swimming)


    400 swim free & back
    8 x 50/5 sr kick, free-back-fly
    400 pull free & back
    Categories
    Uncategorized
  13. 1/11/18 - Speed & Power

    by , January 11th, 2018 at 11:33 AM (A comfort swimmer's guide to easy swimming)
    Warmup (900)
    300 choice
    4 x 50/:55 free w/paddles, descend to 200 pace (went 40-38-37-36)
    4 x 50/1:30 power kick 10 SDK off each wall (ave 55)
    2 x 25/15sr V sit scull
    5 x 20 free in & outs w/ drag race start & fast flip turn
    50 EZ

    Main Sets (1800)
    6 x 25/1:00 burst + cruise (2 each fly-back-free)
    50 EZ

    8 x 50/1:30 as
    1 = fast 10 SDK from blocks + cruise
    2 = fast 15 SDK from blocks + cruise
    3 = EZ
    4 = fast 12 SDK + fast fly to wall from blocks + 25 cruise
    5 = EZ
    6 = AFAP backstroke from blocks (went 36)
    7 = EZ
    8 = EZ

    Free
    4 x 25/1:00 swim w/parachute & paddles (18)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 15-16)
    100 EZ @ 3:00

    Back
    4 x 25/1:00 swim w/parachute & paddles (22)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 17-18)
    100 EZ @ 3:00

    Kick
    4 x 25/1:00 kick w/parachute & fins
    50 EZ @ 2:00
    4 x 25/1:00 fast kick w/fins
    100 EZ @ 3:00

    Warm down
    250 EZ

    Total: 2800
    Categories
    Uncategorized
  14. 1/11/18 Workout

    by , January 11th, 2018 at 09:00 AM (Swimming Through Jello)
    Thursday, 1/11/2018 Pool Workout

    Time trial day!

    200 fr/200 k/200 p
    8x50 k/dr, dr/b :60 IMO
    8x25 open/close :30 IMO
    100 EZ

    4x(50 FAST off blocks IMO, 100 EZ) 5:00

    //24.2 fly, 25.0 back, 28.6 breast, 22.8 free. Ran out of gas by the end again but the overarching word of the day was "sloppy." Got caught underwater multiple times, glided into walls, mistimed turns, rushing catches and not grabbing water. Might have went past 15m on backstroke. Second 25 of breast was just flat. My sprint free is a mess - my stroke rate is way too slow but somehow I'm also spinning my wheels. Despite all of that, I'm fairly happy with the times, they are not far off of what my last meet times converted too, and at 6am with fairly dead legs. I just know I have a lot of cleaning up to do.

    200 warmdown
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 1/12/18

    by , January 11th, 2018 at 08:01 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :40 stroke
    6 x 50 1:00 choice

    Kick set
    2 x 100 2:15
    10 x 25 :45 fast

    Stroke set
    4x
    1 x 100 2:00
    1 x 75 1:30
    1 x 50 1:00
    1 x 25 :45
    [RD1 fly, back, brst, free, RD2 back, brst, free, fly]
    [RD3 brst, free, fly, back, RD4 free, fly, back, brst]

    Freestyle/pull set
    4 x 25 :30 mod
    5 x 75 1:10 last 25 strong
    6 x 125 1:50 neg split
    5 x 75 1:10 last 25 strong
    4 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  16. 1/10/18 - Recovery Day - 2500 yards

    by , January 10th, 2018 at 04:49 PM (A comfort swimmer's guide to easy swimming)
    400 swim free & back
    3 x (4 x 25 shooters w/fins)/:45
    1 = back 2 = belly 3 = left side 4 = right side
    50 EZ

    4 x (4 x 50)/15 sr
    1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free
    50 EZ

    4 x 25/45 breath control free (1-2 breaths)
    4 x 25/1:00 glide drill or UW breast pull

    10 x 100/15 sr
    odds= DPS free pull, evens = EZ kick w/fins

    100 EZ back

    Total: 2500 yards

    Updated January 10th, 2018 at 05:24 PM by poolraat

    Categories
    Uncategorized
  17. 1/10/18 Workout

    by , January 10th, 2018 at 08:34 AM (Swimming Through Jello)
    Wednesday 1/10/2018 CrossFit Workout

    Warmup - run, stretch, plyos, PVC drills

    Strength -
    A) Sumo Deadlift - 135/3, 185/3, 225/3, 275/3, 305/3, 335/3
    //Kind of awkward movement pattern, stayed pretty light.
    B) Double KB front rack walk - 53# ea hand x 60m x 3

    Conditioning -
    20-15-10-5
    DL 185#
    Pullups
    200m run before each round

    8:13

    //Pretty sore today from squats Monday. If I feel better tomorrow morning I think I will do some 50s time trial, to get some speed work and also to get some times logged for the virtual meet thing I signed up for.
    Categories
    Uncategorized
  18. Workout 01/09/18: evening

    by , January 9th, 2018 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/100 pull/100 easy
    4 x 25 build

    4 x 75 [did 5 on 1:15 + 50 easy]
    6 x 200 on :15 [did 250's on 1,2,4,5]
    - build
    - fast
    - recovery

    50 easy, 2 x 25 FAST
    200 loosen
    [Masters/Rec/2700 yds/55 min]
    ---------------------------------------
    Categories
    Swim Workouts
  19. Green Leafy Vegetables and Your Mind

    by , January 9th, 2018 at 01:54 PM (Sports Medicine Blog)
    A recent longitudinal study published December 20, 2017 online in [I]Neurology [I] found that older people who consumed 1-2 servings of green leafy vegetables daily were cognitively 11 years younger than those who rarely or never consumed green leafy vegetables. The study involved 960 individuals as part of the Rush Memory and Aging project with the average age of 81 years, average education of 14.9 years, and mean follow-up of 4.7 years. The researchers were able to tease out the phytonutrients most responsible for the beneficial effects: folate, lutein, and carotenoids. Green leafy vegetables include spinach, kale, collards, and dark lettuce. Aside from this study, research has been done on the MIND diet, which is a modification of the DASH diet and Mediterranean diet, emphasizing green leafy vegetables. This diet also is associated with a decrease in cognitive decline. So eat those green leafy vegetables!
    Tags: diet, mind
    Categories
    Uncategorized
  20. Tuesday, 1/9/18 - 2800 yards

    by , January 9th, 2018 at 11:45 AM (A comfort swimmer's guide to easy swimming)
    Warm up (900)
    300 swim free & back
    4 x 50/:55 free w/paddles, descend to 200 pace
    4 x 50/1:20 power kick 8-10 SDK off each wall
    2 x 25/10 sr V sit scull w/paddles
    5 x 20 backstroke in & outs w/drag race start & fast turn
    50 EZ

    Main Sets (1700)
    4 x 25/30 strong free
    4 x 50/1:10 IM order
    2 x 75/1:30 free w/paddles & overkick
    2 x 100/2:15 IM, 2nd one faster
    50 EZ

    w/fins:
    4 x 25/30 power kick 10 SDK
    4 x 50/1:15 1st 25 16-18 SDK/2nd 25 8SDK & EZ
    4 x 50/1:15 kick Back
    2 x 50/10sr EZ flutter kick w/board, big amplitude, stretching ankles

    4 x 100/2:00
    1 = smooth
    2 = break :5 @ 50, hold same time (incl break)
    3 = break :5 @ 50 & 75, hold same time ( )
    4 = break :5 @ 25, 50 & 75, hold same time ( )

    Warm down
    200 EZ free & back

    Total: 2800 yards
    Categories
    Uncategorized