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  1. Wednesday 2/6/19

    AM SCY Solo @ LRRC
    PM SCY w/ Trip (sort of*) @ LRRC "I.M. work"
    * Trip did 4x100 @ 1:40 @ 500 PACE during my 400 I.M. set

    AM Swim:

    600 swim (100 FR/100 BK) w/ 4 FL kicks off walls
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:05 (1:01, 1:03, 1:04, 1:05)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:05)
    1:05 REST
    2x100 @ 1:05 (1:02+, 1:04+)
    1:05 REST
    100 @ 1:05 (:59)

    5x200 @ 3:00 FR kick on BK 5 FL kicks off all walls w/ fins

    Total: 3000

    PM Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:40 25 dr/25 swim, work transitions!
    1 - FL/BK
    1 - BK/BR
    1 - BR/FR

    "Kind of, sort of Broken 400 I.M."
    4x25 @ :25 SMOOTH FL (:13, :14, :14, :15) ~ :57
    2x50 @ :50 PACE BK (:32+, :33) ~ 1:06
    2x50 @ :50 PACE BR (:34, :35) ~ 1:09
    100 @ 1:40 RACE FR (:57)
    Total time: ~4:09

    400 EZ

    Total: 2600
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 2/7/19

    by , February 6th, 2019 at 02:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:45
    4 x 50 1:05 stroke
    2 x 100 1:30
    1 x 200 3:00

    Kick set
    1 x 100 2:15
    1:00 [vertical kick]
    2 x 50 1:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Stroke set
    4x
    1 x 25 :45
    1 x 125 2:15 IM
    [25s: RD1 fly, RD2 back, RD3 brst, RD4 free]

    Sprint set
    3x
    1 x 25 :45 easy
    1 x 50 1:15 fast
    1 x 25 :45 easy
    1 x 100 2:00 fast
    [RD1 stroke, RD2/3 choice]

    Freestyle set
    2x
    4 x 100 1:30
    4 x 75 1:05
    4 x 50 :50
    [Desc each group 1-4]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. 2/5-2/6 Workout

    by , February 6th, 2019 at 10:04 AM (Swimming Through Jello)
    Tuesday, 2/5/2019 CrossFit Workout

    Warmup - 4x(40sec row ez, 20sec row fast, 3 walkouts, 3 RBM, 10 situps), barbell warmup

    Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 315/5, 335/5, 355/5

    Conditioning - AMRAP 7
    10 power snatch 75#
    3 bar muscleup
    6 rounds + 1 BMU
    //ripped my dang hand somewhere around round 4... threw me off my rhythm.


    Wednesday, 2/6/2019 Pool Workout

    Swam with the National group this morning. Decent amount with fins and I had some calf cramping issues (in both legs!), so I missed probably 200-300 out of this workout stretching. Still a good workout.

    200 fr 3:00/100 IM k 2:00
    200 fr 2:50/100 IM dr 1:45
    200 fr 2:40/100 IM 1:30

    Kick set - all on 1:40/100 pace, all last 25 fast
    100
    100-75
    100-75-50
    100-75-50-25

    2x150 2:10 fr cuise
    4x75 1:10 fr d1-2 to 500 pace, d3-4 to 200 pace
    2x150 2:15 50 st/50 fr/25 st/25 fr cruise
    4x75 1:15 o-ez fr, e-st 200 pace

    2x150 2:30 ez
    4x75 1:00 fr w/fins + pads d1-2 to 200 pace, d3-4 to 100 pace
    2x150 2:40 50 st/50 fr/25 st/25 fr ez
    4x75 1:10 w/fins o-ez fr, e-st 100 pace

    K w/fins, all on 1:20/100 pace, all half UDK last 25
    100
    100-75
    100-75-50
    100-75-50-25

    100 fr/100 IM /100 fr/100 IM warmdown

    5200y, we'll say I did 4900 of it.
    Categories
    Uncategorized
  4. Tuesday 2/5/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Power/Sprint Day"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (50/90/90#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    5x100 @ 1:40 D1-5 (1:05, 1:04, 1:02, 1:00, :58)
    100 EZ

    4x25 @ 1:00 SPRINT w/ fins + paddles + chute (full closed)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ fins + chute (IIIII)*
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ paddles + chute (IIII)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (III)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ chute (II)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (I)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT NO BREATH

    150 FLOAT

    Total: 2750

    * See attached picture from workout on 1/23/19 for settings.
  5. Workout 02/05/19: evening

    by , February 5th, 2019 at 11:08 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull [extra 100]
    4 x 50 quarter's strong
    100 non free

    2 x
    - 3 x 75 on 1:30 k-s-p [did 100s]
    - 3 x 75 on 1:20 pacing [did 100s]
    - on next top...4 x 50 on 1:00
    - Master's minute rest

    4 x 50 on 1:05 active recovery
    [Masters/Rec/2700 yds/55 min]
    ==========================
    A good workout tonight with a full pool. Lena knocked out 750yds on her own (she is amazing and doing so great in her 4th straight weekly practice) and I swam with Greg, Jim, Carol, Anne, and Sean. I was holding 1:20s on the first round of 75s and 1:15s on the second part consistently for each round of the main set.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 2/6/19

    by , February 5th, 2019 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    3 x 50 2:00 [2:00] best effort sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 50 :55 [:50] consistent pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1 x 400 10:00 [9:00] build each 100 to fast

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  7. Monday 2/4/19

    PM SCY Solo @ LRRC

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    3x100 @ 1:55 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP
    3x100 @ 1:45 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP
    3x100 @ 1:35 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP

    4x150 @ 2:15 kick H.A.S. w/ fins + SNKL
    odd: FL/FR/FL by 50
    even: FR/FL/FR by 50

    100 EZ

    Total: 4000
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 2/5/19

    by , February 4th, 2019 at 12:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    6 x 25 :30 strong

    Kick set
    1 x 200 4:30
    4 x 25 :45 fast
    2 x 100 2:15
    4 x 25 :45 fast

    Main set
    2x
    1 x 75 1:30 mod, perfect stroke
    1 x 25 :45 fast
    1 x 75 1:30 mod, perfect stroke
    3 x 25 :45 fast
    1 x 75 1:30 mod, perfect stroke
    5 x 25 :45 fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    3 x 200 3:00 long & strong
    2 x 50 :45 strong
    2 x 200 3:00 desc 1-2
    3 x 50 :45 strong
    1 x 200 3:00 neg split
    4 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  9. 2/3-2/4 Workouts

    by , February 4th, 2019 at 09:27 AM (Swimming Through Jello)
    Sunday, 2/3/2019 Garage Weights

    Back to some strength building before the next meet.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 285/3, 270/5, 255/7, 240/10

    Shoulder Press - 45/5, 75/5, 95/5, 110/5,5,5


    Monday, 2/4/2019 Pool Workout

    Body was slightly ornery from lifting yesterday. Also pool is still pretty cold. Kind of a smorgasbord today.

    6x200 add-on backstroke + free w/snorkel
    400 pull (100 PB thighs/200 ankles/100 thighs)

    12x50 :05 rest 8 UDK fr/6 UDK SLOB

    12x100 1:45
    4-DPS last 25 drop 1 stroke per 100
    4-25 sw/50 overkick/25 sw
    4-D1-4

    8x50 VS (fl/br) 1:00

    200 warmdown

    4000y
    Categories
    Uncategorized
  10. Sunday 2/3/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Michael @ LRRC "If you cough when you breathe, just don't breathe."

    Weights:

    1x8/2x12 DB shoulder press (10/25/25#)
    1x8/2x12 DB S-arm bicep curl (10/25/25#)
    1x8/2x12 DB tricep extension (10/25/25#)
    1x8/2x12 DB S-arm row (10/25/25#)
    1x8/2x12 DB bench press (10/25/25#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x100 @ 1:30 swim w/ fins
    3 - first 25 UW FL kick
    3 - second 25 UW FL kick
    3 - third 25 UW FL kick
    3 - last 25 UW FL kick

    200 EZ FR kick w/ BD

    Total: 3000
  11. Saturday 2/2/19

    PM SCY w/ Trip @ LRRC "Still feel crappy..."

    1200 (200 swim/200 FL kick H.A.S.) w/ fins + SNKL
    8x100 @ 1:45 k/sw/dr/bld 2 each stroke I.M.O.

    10x200
    4 @ 2:30 pull w/ paddles + SNKL
    3 @ 2:35 pull w/ SNKL
    3 @ 2:30 swim D1-3 (2:21, 2:12+, 2:03+)

    4x50 @ 1:10 4/3/2/1 breaths by 50

    Total: 4200
    Categories
    Swim Workouts
  12. Workout 02/02/19: morning

    by , February 2nd, 2019 at 03:29 PM (Maple Syrup with a Side of Chlorine)
    A good group today. We do not have pool time next Saturday and have the 1 hour swim in 2 weeks.

    200 swim/100 kick/200 pull [extra 200]
    2 x 50 breast
    2 x 50 back
    2 x 25 burst and cruise

    5 x 100 on 1:50 [I did 6 on 1:25]
    5 x 100 on 1:50 [I did 6 on 1:25] [Ground Hog Day special ]
    Test swim: 400 [did 5:12]
    5 x 50 on 1:00 [did backstroke - best average]
    100 loosen and out
    [Masters/Rec/2900 yds/65 min]
    ===================
    Swam with Greg, Jim, Libby, Kevin, Jeff, Anne, and a new swimmer named Colt. He is gearing up for an Ironman this summer and wants to improve his swim leg.
    Categories
    Swim Workouts
  13. 2/2/19 Workout

    by , February 2nd, 2019 at 11:34 AM (Swimming Through Jello)
    Saturday, 2/2/2019 Pool Workout

    Swam *most* of the workout with the National group this morning, that was fun! (They did the main set with some 400 IMs in between but when you're 30 and a sprinter and only used to 4000y practices you get to do a 100 easy instead)

    600 w/snorkel k/uw recovery/sw x 50
    500 br9/3/7/3/5 x 100
    400 w/snorkel 25 catchup/75 sw
    300 w/snorkel 25 1-arm/75 sw
    200 w/snorkel fast turns
    100 w/snorkel build

    12x100 IM k
    6-1:50
    4-1:40
    2-1:30

    4x100 IMO 1:20/1:20/1:30/1:15
    100 ez
    4x75 IMO 1:00/1:00/1:10/:55
    100 ez
    4x50 IMO :40/:40/:50/:35
    100 ez
    4x25 IMO :20/:20/:25/:15
    100 ez
    100 IM FAST

    200 warmdown

    5000y
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 2/4/19

    by , February 1st, 2019 at 01:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    2 x 100 2:15 [2:00] alt 50st/50fr
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke

    Kick set
    3x
    1 x 100 2:30 [2:15] build
    1:00 [vertical kick]

    Freestyle set
    2x
    4 x 150 2:30 [2:15] desc 1-4
    1 x 300 5:00 [4:30] long & strong

    Main set
    4 x 50 1:15 [1:05] 1easy/3fast
    4 x 100 2:00 [1:45] alt. 1easy/1fast
    4 x 50 1:15 [1:05] all fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  15. 2/1/19 Workout

    by , February 1st, 2019 at 09:17 AM (Swimming Through Jello)
    Friday, 2/1/2019 CrossFit Workout

    Warmup - plyos, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3

    Conditioning - 3 rounds
    21 deadlift 135#
    15 bar facing burpees
    9 push jerk 135#
    8:00
    Categories
    Uncategorized
  16. Thursday 1/31/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "I.M. feeling like crap"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (30/90/90#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)

    Swim:

    300 swim every 4th 25 scull w/ SNKL

    8x200 @ 2:35
    odd: AE FR
    even: I.M. D1-4 (2:31, 2:27, 2:23+, 2:23-)

    100 EZ

    Total: 2000

    Feeling like garbage. Can't shake this cold. By the 3rd 200, every time I pushed off under water I was having a coughing fit. Didn't even bother doing another set after the 200s. Just called it a day.
    Categories
    Swim Workouts
  17. 1/31/19 Workout

    by , January 31st, 2019 at 10:33 AM (Swimming Through Jello)
    Thursday, 1/31/2019 Pool Workout

    Back to the pool finally! Water was very cold today, joints didn't like to warm up.

    3x{100 fr 1:30
    100 IM 1:40
    100 bk 1:50
    100 k 2:00}

    4x{2x25 k :35
    1x25 fl :30}
    2,4,6,8 UDK per round

    4x150 p 2:15 D1-4
    o-br3,4,5, e-br3,5,7

    4x{2x25 k :35
    1x25 bk :30}
    2,4,6,8 UDK per round

    4x150 IM mix 2:45 D1-4

    6x50 dr/sw ez 1:00

    2x{4x25 :30 4,3,2,1 breaths
    1x25 :30 sprint
    4x25 :30 3,2,1,0 breaths
    1x75 1:30 ez}
    //Misread and did 4x25 sprint on first round. Extra 25 warmdown at end.

    4000y
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 1/31/19

    by , January 30th, 2019 at 04:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:45 alt. 25st/25fr
    4 x 50 1:00 choice

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

    Main set
    3x
    3 x 75 1:30 1easy/2fast
    3 x 50 1:00 1easy/2fast
    3 x 25 :30 1easy/2fast
    [RD1 75s stroke, RD2 50s stroke, RD3 25s stroke]
    [All other swims choice]

    Freestyle set
    1 x 100 1:30 mod
    2 x 150 2:15 last 50 strong
    3 x 200 3:00 desc 1-3
    2 x 150 2:05 last 50 strong
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  19. 1/29/19 Workout

    by , January 30th, 2019 at 11:03 AM (Swimming Through Jello)
    Tuesday, 1/29/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos, barbell warmup

    Strength - A) Back Squat - 45/5, 135/5, 185/5, 225/5, 255/5,5,5
    B) Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - EMOM 9 :30 on, :30 off
    1 - airbike cals (17, 17, 16)
    2 - wall balls (16, 16, 16)
    3 - C2B pullups (13, 13, 14)

    Polar Vortex hit, school canceled Wednesday which means pool is closed. Bummer. I took my rest day because I'm pretty sore from back squats and pullups after a week of lighter work and the meet.
    Categories
    Uncategorized
  20. Tuesday 1/29/19

    PM SCY w/ Trip + Jack @ LRRC "That time I tried a Trip warm-up"

    400 smooth w/ SNKL

    300 @ 4:30 AFAP (3:04+)
    200 @ 3:00 AFAP (2:04+)
    100 @ 1:30 AFAP (:59+)
    100 EZ

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 1500

    So my daughter was sent home sick from school, which severely shortened my time to swim. I am also still sick (can't stop coughing). I rushed to the LRRC to find Trip and Jack finishing going up a pyramid of 100-200-300-400-300-200-100. I warmed up on the 400 and then went right into the fast. Whenever I write a workout and say I did it with Trip, it almost always means we did the main set and warm down together, not warm-up. I start about 30-40 minutes before Trip cause I like long dynamic warm-ups. Trip just does a 500 and starts pounding. Hey Trip, I tried your way. I don't like it. You can keep your skimpy warm-up.
    Categories
    Swim Workouts