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  1. 10/27/17 Workout

    by , October 27th, 2017 at 08:14 AM (Swimming Through Jello)
    Slept pretty poorly the last couple days (UC flare) and it's starting to show. Just have to get to Sunday rest day. I have a feeling that extra-long (for me right now) workout yesterday had something to do with my feeling sluggish too.

    10/27/17 CrossFit Workout

    Warmup - med ball stuff, technique work

    Strength -
    A) Power Clean (Touch and Go) - 135/5, 165/5, 185/5, 205/5, 225/5 (last rep a bit squatty)
    B) Standing Strict DB Press - 40s/10, 45s/10,10,10,10

    Conditioning/Skill -
    4 rounds for time
    21 DL 135#
    15 box jump overs
    9 handstand pushups
    9:30 - probably rested a bit too much in different places.

    Updated October 27th, 2017 at 04:00 PM by JPEnge

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    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 10/27/17

    by , October 26th, 2017 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Free/pull set
    6x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast
    [Desc rounds 1-3/4-6]

    Sprint set
    3 x 50 2:00 race pace choice

    Warm down
    4 x 50 1:00

    Total: 4400
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  3. 10/26/17 Workout

    by , October 26th, 2017 at 08:45 AM (Swimming Through Jello)
    Got an email from the Masters group chain saying that for some reason the afternoon club kids had to swim in the morning yesterday and today and the Masters only had one lane... so I punted on the work I was going to do and visited another club that has organized practices. Apparently they don't believe in taking any rest between sets, even on sprint days, so I died... ugh.

    10/26/17 Pool Workout

    400 swim

    12x50 K/Dr/Sw/B :60/:55/:50/:50
    12x25 EZ/B/Rev B/Fast :30
    8x75 pull 1:10

    4x{2x100 EZ 1:40 1x100 Fast 1:40}
    100 EZ
    4x{2x50 EZ :60 1x50 Fast :60}

    200 warm down

    4000 in pretty much an hour. I'm wiped.
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  4. Sarasota Y Sharks Masters GOLD Workout 10/26/17

    by , October 25th, 2017 at 11:06 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:30
    8 x 50 1:05 alt 1st/1fr
    8 x 25 :30 strong choice

    Main set
    1 x 200 4:30 kick
    1 x 200 3:00 free
    1 x 200 3:30 IM
    1 x 150 3:15 kick
    1 x 150 2:15 free
    1 x 150 2:30 IM
    1 x 100 2:15 kick
    1 x 100 1:30 free
    1 x 100 2:00 IM

    Sprint set
    4 x 50 1:15 fast, IM order
    1 x 50 1:00 easy
    4 x 50 1:15 fast, IM order

    Free/pull set
    9 x 100 1:30 alt 2fast/1easy
    9 x 50 :50 alt 2fast/1easy
    [be consistent on the 2 fast swims or descend]

    Warm down
    4 x 50 1:00

    Total: 4550
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  5. 10/25/17 Workout

    by , October 25th, 2017 at 09:52 AM (Swimming Through Jello)
    10/25/17 CrossFit Workout

    Warmup - air bike, plyos, stretching, PVC warmup

    Strength
    A) DB Bench - 60/12,12,12
    B) Ring Row - 3x15
    C) Power Snatch (TnG) - 95/8, 125/8, 155/8

    Conditioning/ABS!!!
    3 RFT
    15 toes to bar
    20 Russian KB swing 53#
    25 situps

    5:32

    //I think I'm starting to fall in love with the water again - can't wait to get back in and do some sprinting tomorrow! Less than a week 'til my first meet back.
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  6. Workout 10/24/17: evening

    by , October 24th, 2017 at 08:46 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 100)
    4 x 50 burst and cruise

    3 x
    - 4 x 75 k-s-p (on 1:20 with extra 50)
    - 1 x 50 non-free on 1:30
    - 1 x 50 fast free (29,28,27)
    - 100 recovery

    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  7. 10/24/17 Workout

    by , October 24th, 2017 at 04:26 PM (Swimming Through Jello)
    10/24/17 CrossFit Workout

    Warmup - stretching, plyos

    Strength - Back Squat
    45/5, 135/5, 205/5, 235/5, 270/3, 300/3, 235/7,7,7
    //Took it a bit easier after the busy weekend, probably should have tried for 4 at 300 though.

    Conditioning -
    3 rounds
    250m row, 10 burpees, 60m farmers carry 70# KBs
    2 min rest
    repeat

    16:18
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    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 10/25/17

    by , October 24th, 2017 at 11:07 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    2 x 100 2:15
    4 x 50 1:15 desc 1-4

    Sprint set
    1 x 100 1:45 easy
    1 x 100 1:45 fast choice
    1 x 100 1:45 easy
    2 x 50 1:15 fast choice
    1 x 100 1:45 easy
    4 x 25 :30 fast choice

    Stroke set
    4x
    4 x 25 :40 mod w/good technique
    1 x 100 2:00 strong
    [RD1 free, RD2 brst, RD3 back, RD4 fly]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  9. Fri-Mon, Oct 20-23

    by , October 23rd, 2017 at 03:34 PM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Sewy

    There was no Pitt practice bc of a meet, so I headed to Sewy. But it was hot, late (7:30 pm start) and there was a hard lactate production set assigned (ew!). So I felt like I phoned this one in ... Just did some 100 pace work here and there and tried hard on the 25s.

    8 x 50 @ :50
    8 x 25 kick @ :30, 15m+ UW
    50 EZ
    ?? something else assigned here ...
    3 rounds:
    1 x 100 fast
    1 x 50 EZ @ 2:00
    1 x 75 fast
    1 x 50 EZ @ 2:00
    1 x 50 fast
    1 x 50 EZ @ 2:00
    1 x 25 fast
    1 x 100 EZ


    Saturday:

    6 mile hike with Mr. Fort


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst SDK from blocks, cruise back
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- times all good except fly a tick slow again
    100 EZ

    4 x 25 @ 100 pace
    -- decided I was too tired to do any race pace work, so did a garbage yards vascularization set

    16 x 50 @ :20 rest
    odds = free, evens = back
    100 EZ

    Total: 3100



    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    10 x 25 back kick @ 100 pace @ :40
    100 EZ

    8 x 50 cruise, alt free & back
    150 EZ

    Total: 2950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Got quite a bit of swimming in the last few days. But, man, does sprinting make me tired. My body is definitely not used to it yet. Still, I seem to be making some progress.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 10/24/17

    by , October 23rd, 2017 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 50 1:05 stroke
    3 x 100 1:30
    4 x 50 :50 desc

    Kick set
    1 x 400

    Main set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 perfect stroke
    1 x 100 2:00 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: fly arms, flutter kick]
    [Back drill: 2-arm swim]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]
    [Free drill: fist drill]

    Sprint set
    3x
    1 x 50 1:00 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:00 fast
    [All rounds are choice]

    Free/pull set
    20 x 50 :50 pace
    1 x 500 strong

    Warm down
    4 x 50 1:00

    Total: 4500
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    Uncategorized
  11. 10/23/17 Workout

    by , October 23rd, 2017 at 09:57 AM (Swimming Through Jello)
    Got married Saturday! Wanted to get back in the pool to move a bit today.

    10/23/17 Pool Workout

    200 fr/100 bk/200 k/200 p

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

    Wanted to work some constant pace and work into some faster kicking
    3x100 free 1:30 (1:05, 1:04, 1:04)
    3x100 k fins 1:30 (1:07, 1:06, 1:05)
    3x100 p free 1:30 (1:08, 1:09, 1:09)
    3x100 k fins 1:30 (1:03, 1:02, 1:02)
    3x100 p paddles free 1:30 (1:04, 1:05, 1:05)
    3x100 k fins 1:30 (1:01, 1:01, 1:00)

    200 warmdown

    3100 yards
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  12. Sarasota Y Sharks Masters GOLD Workout 10/23/17

    by , October 21st, 2017 at 10:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    4 x 75 1:45 last 25 fast

    Stroke set
    4x
    1 x 25 :40
    1 x 50 1:10
    1 x 75 1:30
    [RD1 fly-back-brst, RD2 brst-fly-back, RD3 back-brst-fly, RD4 choice]

    Free/pull set
    2 x 300 4:15 long & strong
    2 x 200 2:45 neg split
    2 x 100 1:20 desc
    2 x 50 :45 strong

    Sprint set
    3 x 50 1:30 best stroke fast
    1 x 50 1:30 easy
    3 x 50 1:30 free fast
    1 x 50 1:30 easy
    3 x 50 1:30 choice fast
    [Be consistent on all 3 fast swims per group]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 10/20/17

    by , October 19th, 2017 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 50st/50fr
    4 x 50 :50 choice

    Kick set
    8 x 50 1:15 25fast/25easy

    Main set
    4x
    4 x 25 :40 perfect stroke
    2 x 50 1:05 desc
    1 x 100 2:00 IM/stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 150 2:05 desc 1-4
    4 x 150 1:55 strong

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  14. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  15. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  16. 10/19/17 Workout

    by , October 19th, 2017 at 09:16 AM (Swimming Through Jello)
    10/19/17 Pool Workout

    200 sw/200 k/200 p

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

    12x50 1:15 best average (~200 pace) free (:26 low first, then :27 low to mid)
    //Went out too fast on the first one. Not bad holding pace but definitely running out of gas by the end.

    100 EZ

    20x25 IMO ez speed/ez/fast blocks/ez IMO + free (ez speed - 13 low fly, 13 low back, 16 breast, 12 low free; fast - 11 mid fly, 11 mid back, 13 mid breast, 9 high frees)

    200 EZ

    2400

    Starting to get the hang of going fast again. A little better every practice.
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  17. Sarasota Y Sharks Masters GOLD Workout 10/19/17

    by , October 18th, 2017 at 03:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 choice

    Kick set
    3 x 100 2:15 desc
    6 x 25 :45 sprint

    Main set
    4x
    1 x 100 2:00 IM
    1 x 25 :45 easy
    2 x 50 1:15 strong
    1 x 25 :45 easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    2x
    3 x 100 1:30 long & strong
    3 x 75 1:05 neg split
    3 x 50 :50 desc
    3 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  18. 10/18/17 Workout

    by , October 18th, 2017 at 09:06 AM (Swimming Through Jello)
    10/18/17 Pool Workout

    200 fr/100 bk/200 k/200 pull/150 IM dr/s

    12x50 1:15 IMOx3 best average (fly :30,:30,:30, back :29,:29,:28, breast :37,:37,:36, free :28,:27,:26)

    //Guy a couple lanes over put on fins for the free and surprised me so I had to pick up the pace to stay ahead.

    6x100 k w/fins 1:30

    12x50 p w/paddles :50

    150 warmdown

    2800

    Back to the pool tomorrow!
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    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 10/18/17

    by , October 17th, 2017 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 2:00 50st/50fr
    6 x 50 :50 desc 1-3/4-6

    Main set
    6x
    1 x 50 1:10 moderate
    5 x 25 :40 sprint
    1 x 25 :40 easy
    [RD1/4 kick, RD2/5 stroke, RD3/6 choice]

    Free/pull set
    3 x 100 1:30
    3 x 100 1:20
    3 x 100 1:15
    1 x 100 2:00 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 1:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  20. Sun-Mon Oct. 15-16

    by , October 16th, 2017 at 04:06 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst to 15m, cruise back from the blocks
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    50 EZ

    10 x 50 cruise free @ :20 rest
    200 EZ

    Total: 2750



    Monday: Swim/SCY/Solo @ LA Fitness

    3200 cruise


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Well, I made another attempt at AFAP 25s. My times were about the same as pre-surgery with the exception of fly being a tick slower. Fly feels the hardest right now. Between last Friday's workout, these 25s and doing some starts, I almost feel like a real swimmer again! Today, I just cruised. I was tired from Sunday's effort and I'm told garbage yards promotes vascularization.
    Categories
    Swim Workouts