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  1. Wednesday 11/7/18

    PM SCY Solo @ LRRC "Smells Like Taper Spirit"

    400 (150 swim/50 kick)
    300 (100 pull/50 kick)
    200 (50 swim/50 kick)
    100 I.M. drill

    4x75 @ 1:10 D1-4 :51, :49+, :46+, :44)
    6x50 @ :40 swim w/ SP
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    200 EZ

    8x100 @ MILE PACE (goal pace for next weekend: sub 1:04)
    4 @ 1:20 (1:04, 1:05, 1:05, 1:04)
    2 @ 1:15 (1:03, 1:03)
    2 @ 1:10 (1:03, 1:03+)

    2x200 @ :15 rest EZ FR kick w/ fins + BD

    Total: 3200

    Felt very labored on my 100s today. Could not get going on my pace until I actually got to the faster intervals. Not entirely sure what to make of that. Anyways, only the first day of taper so can't expect to feel fantastic already!
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 11/8/18

    by , November 7th, 2018 at 05:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 75 1:30 25st/25fr/25st
    6 x 25 :30 strong

    Kick set
    2x
    1 x 150 3:30
    1 x 100 2:15
    1 x 50 1:15 fast

    Main set
    2x
    1 x 50 1:00 easy
    4 x 25 :45 fast
    1 x 50 1:00 easy
    2 x 50 1:15 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    2x
    4 x 50 1:00 pace, be consistent
    4 x 50 :50 desc 1-4
    4 x 50 :40 strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  3. 11/7/18 Workout

    by , November 7th, 2018 at 09:23 AM (Swimming Through Jello)
    Wednesday, 11/7/2018 CrossFit Workout

    Whole body sore. Triceps and hamstrings especially.

    Warmup - rowing, TTB warmup, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3
    //No pop at all. Made this fairly easy though.

    Conditioning - 3 rounds, 5:00 on, 5:00 off
    25 cal assault bike, then AMRAP
    15/10/5 per round TTB
    15/10/5 per round cal row

    2+11, 3, 5.

    First week after taper week is really tough. I do not feel good!
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  4. Tuesday 11/6/18

    PM SCY w/ Trip + Jack @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    400 kick 100 FL/100 FR w/ fins + BD
    400 I.M. k/sw/dr/bld by 25
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:20 D1-4

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

    10x200 @ 2:40
    5 - D1-5 pull w/ paddles + SNKL (2:22, 2:21, 2:20, 2:18, 2:13)
    2 - swim w/ opposite fin + opposite paddle + SNKL
    3 - D1-3 swim (2:19, 2:09+, 1:59+*)
    * bonus 1:00 rest after #9

    4x100 @ 1:30 swim breathe every 4
    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  5. Workout 11/06/18: evening

    by , November 6th, 2018 at 10:41 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull] + 200 extra

    9 x 100 on 2:00 [did 125's, with 25 extra at the end]
    1-3 even, 4-6 descend, 7-9 even pace

    4 x 75 K-S-P on 1:30 [did 4 on 1:15, then 50 easy]
    200 loosen and out
    Sauna time!
    [Masters/Rec/2450 yds/45 min]
    ===================
    Starting to come down with my annual fall head cold - hope it passes more quickly than in previous years.
    Categories
    Swim Workouts
  6. 11/6/18 Workout

    by , November 6th, 2018 at 03:01 PM (Swimming Through Jello)
    Tuesday 11/6/2018 CrossFit Workout

    Back to the gym to work my strength back up.

    Warmup - rowing, plyos, stretching

    Strength - Clean Deadlift - 135/3, 225/3, 275/3, 315/2, 345/1, 365/1, 385/1

    Conditioning -
    30-20-10
    Alternating DB Sn 50#
    Burpee box jumps 24"
    9:03
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  7. Sarasota Y Sharks Masters GOLD Workout 11/7/18

    by , November 6th, 2018 at 12:23 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 1:00 [1:00]
    2 x 100 2:30 [2:15] kick
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Main set
    2x
    1 x 100 2:15 [2:00] 25stroke/75free
    1 x 100 2:15 [2:00] 50stroke/50free
    1 x 100 2:15 [2:00] 75stroke/25free
    1 x 100 2:15 [2:00] 100stroke

    Kick set
    4x
    1 x 50 1:20 [1:15]
    1:00 [vertical kick]

    Freestyle set
    1 x 100 1:40 [1:30] mod
    1 x 200 3:20 [3:00] neg split
    1 x 400 6:40 [6:00] long & strong
    1 x 400 6:20 [5:30] long & strong
    1 x 200 3:10 [2:45] neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
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  8. Monday 11/5/18

    PM SCY w/ Trip @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 swim breathe 2-4-6 by 50 w/ SP

    5x300 @ 4:00 D1-5 (3:40, 3:30+, 3:21, 3:17, 3:15*)
    * bonus 1:00 rest after #4

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 11/6/18

    by , November 5th, 2018 at 12:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 100 1:30

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 75 1:45 fast

    Main set
    2x
    1 x 100 2:00
    2 x 75 1:30
    3 x 50 1:15
    4 x 25 :45
    [RD1 75s & 25s fast, RD2 100 & 50s fast]
    [All other swims perfect stroke]
    [All swims choice]

    Freestyle set
    6x
    1 x 100 1:30
    1 x 75 1:05
    1 x 50 :45
    1 x 25 :30

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  10. Ozark SCM Champs and 11/5/18 Workout

    by , November 5th, 2018 at 09:57 AM (Swimming Through Jello)
    Saturday, 11/3/2018 Ozark LMSC SCM Champs

    I have decided I will do no more one-week tapers! Was right at the point where everything just feels... off. But the meet went pretty well anyway! First meet in my new 30-34 age group (even though I don't technically turn 30 for another two weeks, but FINA rules and all). Pool deck was super cold, and all I brought for warmups was swim trunks and a t shirt. We were pretty much all shivering the whole time. That didn't help with endurance.

    Warmup - 200 free/100 back/200 k
    8x50 k/dr dr/b 1:00 IMO
    3x100 1:30 aerobic
    100 ez
    (Tech suit putting on adventures!)
    2 dive start

    Mixed 200 Medley Relay - 2:02. (Ozark record!), Breast split 29.77
    Sloppy start, my backstroker really glided in.

    100 Breast - 1:07.25 (Ozark record!), 31.40 (Ozark record!)/35.85
    My goal for this was to break both records, so I was OK with a little bit of a piano on my back the last 25 :P

    Mixed 800 Free Relay
    - (relay got Ozark record!), 2:11.27 leadoff (Ozark record!)
    Um, so I was put into this relay without my permission... but it was me, a 75 year old, 72 year old, and 56 year old all either coming out of or into events, and there was no Ozark record for whatever age group we ended up aggregating into, so we just cruised it.

    Mixed 200 Free Relay - (relay Ozark record!), 24.12 split
    Actually got a decent relay start in this one. Turn was a bit jammed.

    100 IM - 1:03.76 (Ozark record!)
    Not a great swim - slower than last year. Was running out of gas at this point (only two heats after the relay swim), especially with the cold deck.

    50 Free - 24.77 (Ozark record!)
    Surprised I had some pop left by this point, this was much better than last year. Breakouts were way too deep on start and turn, really have to nail those down.

    Men's 400 Medley Relay
    - (relay Ozark record!), not even going to mention my fly split :P
    Another one I got snookered into - this time with 2 75 year olds and a 72 year old. And we couldn't even get out of it because the backstroker scratched his individual 100 back and used this as the split!

    Somewhere around 200 warmup and warmdown between each race. Maybe a little more warmdown after 100 breast.

    Was completely gassed at the end - spent 5 minutes after the relay with a thousand yard stare sitting on the blocks, but happy with how I did overall. Always nice to see some friends too.


    Monday, 11/5/2018 Pool Workout

    Working out the kinks today. Nothing really fast. Shoulders and oddly hamstrings are sore.

    4x{150 free 20 sec rest
    100 pull br3/4/5/6 by round 15 sec rest
    50 1-arm free 10 sec rest}

    2x{300 80%
    300 fartlek (25 cruise/25 fast - 50/50 - 75/75)
    300 90%}
    All on coach's go, ended up being ~5:00 interval
    Rd 1 - fr/bk x25, Rd 2 - pull/pads & snorkel

    6x50 dr/sw ez 1:00 IMO

    4x{6x25 :35 - ascending distance underwater work and breath control}

    200 warmdown

    3900y

    Updated November 9th, 2018 at 01:43 PM by JPEnge

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  11. Saturday 11/3/18

    PM SCY w/ Trip + Doug (as official split-getter) @ LRRC "Six on Five"

    400 swim w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 progressive scull w/ SNKL

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

    100 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    200 EZ

    Total: 3300

    SHOUT OUT: Doug Martin, for sticking around to time Trip and I. Trip, for taking this set by the horns and really just f***ing s**t up. The man is a continual inspiration. You the man, Trip!

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)

    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)

    Updated November 3rd, 2018 at 11:31 PM by Calvin S

    Categories
    Swim Workouts
  12. Friday 11/2/18

    PM SCY Solo @ LRRC "Friday Fly Day"

    2x
    600 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 FL k/sw/dr/bld

    6x150 @ 2:10 kick 1st/last 25 UW w/ fins

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  13. Thursday 11/1/18

    PM SCY Solo @ LRRC

    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

    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10 AE MAKE
    :15 REST
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55 AE MAKE
    :35 REST
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :35 AE MAKE
    :10 REST
    100 @ 1:15 pull w/ paddles + SNKL
    4x25 @ :20 FAST

    800 SMOOTH FR kick w/ fins + BD

    Total: 3800
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 11/2/18

    by , November 1st, 2018 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    8 x 25 :45 [:30] strong
    2 x 200 5:00 [4:30] kick

    Main set
    3x
    1 x 50 1:30 [1:15] easy
    2 x 25 :45 [:45] fast
    2 x 25 :45 [:45] easy
    1 x 50 1:30 [1:15] fast
    [All swims choice]

    Freestyle set
    1 x 500 8:20 [7:30]
    1 x 400 6:40 [6:00]
    1 x 300 5:00 [4:30]
    1 x 200 3:20 [3:00]
    1 x 100 1:40 [1:30]
    [All swims: last 100 strong]

    Warm down
    4 x 50 1:00

    Total: 3500
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  15. 11/1/18 Workout

    by , November 1st, 2018 at 11:44 AM (Swimming Through Jello)
    Thursday, 11/1/2018 Pool Workout

    200 fr/100 bk/200 k

    8x50 k/dr dr/b 1:00 IMO

    3x100 1:30 aerobic

    100 EZ

    8x25 O/C fl/bk/fr/fr w/fins :30
    8x25 VS :30 br/fr

    3x50 dive sprint/easy

    200 warmdown

    2050y

    Basically meet warmup + sprints. Feeling pretty good, not super fast but it isn't anywhere near a full taper. Groin feels much better, will be good by Saturday.
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  16. Wednesday 10/31/18

    PM SCY w/ Trip + Pat Riley as chief cheerleader and split getter @ LRRC "Threshold"

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50
    RD1:
    3 @ :45
    2 @ :40
    1 @ :35
    RD2:
    1 @ :45
    2 @ :40
    3 @ :35

    4x100 @ 1:10 (1:03+, 1:03, 1:03, 1:05-)
    1:10 REST
    3x100 @ 1:10 (1:02, 1:03-, 1:03)
    1:10 REST
    2x100 @ 1:10 (1:01+, 1:02+)
    1:10 REST
    100 @ 1:10 (:57+)

    300 EZ

    Total: 3100

    SHOUT OUT: Trip. Check these times:

    1:03.8*, 1:05.0, 1:06.9, 1:06.9
    1:04.3, 1:06.9, 1:07.3
    1:04.7, 1:07.4
    1:02.5

    #EasyClap

    *Yes I am fairly certain he DID in fact touch me out on #1.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 11/1/18

    by , October 31st, 2018 at 06:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:30
    4 x 50 1:00 choice
    6 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

    Main set
    2x
    2 x 25 :45 perfect stroke
    2 x 50 1:15 25fast/25easy
    2 x 75 1:45 build
    1 x 100 2:30 sprint

    Freestyle set
    1 x 300 4:30 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 neg split
    6 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4100
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  18. 10/31/18 Workout

    by , October 31st, 2018 at 09:34 AM (Swimming Through Jello)
    Getting the yardage down a bit more. Not my typical mini-taper but we will see how it goes. Change is good sometimes. Groin feeling a bit better, think it will be good by Saturday.

    Wednesday, 10/31/2018 Pool Workout

    *All catch breath before/after fast efforts*

    900 - 100 dr/100 k/100 d 1-3 to 80%ish
    600 - 100 p br4/50@200 pace IMO
    500 - 100 build/25 fast IMO

    6x50 dr/sw EZ 1:00

    12x25 "Afterburner" :40
    o-on front dolphin kick halfway, flutter kick UW halfway
    e-on back dolphin kick halfway, flutter kick on surface halfway
    1-4 - K no fins, 5-8 K fins, 9-12 fins o-fly first half e-back second half
    //Sorry for the wordy explanation. Goal was for the flutter kick to be twice the tempo of the dolphin kick.

    200 warmdown

    2800y

    Meet warmup plus some sprints tomorrow. Rest day Friday. Meet Saturday. 100 fr, 100 br, 100 IM, 50 fr, looks like possibly a relay or two.

    Updated October 31st, 2018 at 10:58 AM by JPEnge

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  19. Workout 10/30/18: evening

    by , October 30th, 2018 at 10:41 PM (Maple Syrup with a Side of Chlorine)
    Spooky workout again!

    200 swim/100 kick/200 pull [plus 200]
    4 x 50 Quarters Strong

    2 x Spooky set:
    Swim 100 build on :10sr
    Pull 100 even pace on :15sr
    Only breathe to the right x 75 yds
    Only breathe to the left x 75 yds
    Kick for 50 yds
    Yeah - Masters minute rest!

    4 x 100 even pace on 2:00 [did 125's]
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ===================
    Fun workout, made all the sweeter by left over candy from the age group team!
    Categories
    Swim Workouts
  20. Tuesday 10/30/18

    PM SCY w/ Trip @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:20 kick 1st/last 25 UW w/ fins
    3x100 swim D1-3 w/ SP
    RD1 @ 1:20 (1:13, 1:11, 1:07+)
    RD2 @ 1:15 (1:10, 1:07, 1:04+)

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    9x150 @ 2:00 D1-3, 4-6, 7-9
    6 - pull w/ paddles + SNKL (1:46, 1:39, 1:34, 1:43, 1:38+, 1:32+)
    2 - swim (1:47, 1:40)
    1 - swim FAST (in "heats")
    Trip: 1:32.38 (28.83/31.98/31.57)
    Calvin: 1:27.31 (28.23/29.59/29.49)

    250 EZ

    Total: 4400
    Categories
    Swim Workouts