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  1. 8/24/18 Workout

    by , August 24th, 2018 at 12:52 PM (Swimming Through Jello)
    Friday 8/24/2018 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - A) Deadlift - 135/5, 225/5, 265/5, 315/5, 355/8, 265/10,10,10
    B) Double KB front rack walk - 35s/60m, 44s/60m x 2

    Conditioning - AMRAP 12
    200m run
    5 manmakers 50# DBs
    200m run
    12 reverse lunge steps 50# DBs
    2 rounds + 5 MMs
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  2. Thursday 8/23/18

    PM LCM 1/2 Solo 1/2 w/ Trip @ LRRC "Felt like I was swimming through pudding."

    2x
    400 swim every 4th 25 scull w/ SNKL
    12x25 @ :30 w/ fins
    odd: FL UW kick N.S.
    even: FL swim SMOOTH
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:40 FR kick w/ fins + BD

    8x200 @ 3:00
    odd: FR SMOOTH
    even: I.M. D1-4 (2:54, 2:49, 2:45+, 2:41)

    8x100 @ 1:40 FR swim w/ opp fin + opp paddle + SNKL

    Total: 5000
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 8/24/18

    by , August 23rd, 2018 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4 x 75 1:45
    8 x 25 :45 fast

    Main set
    4x
    3 x 75 1:30 [#1 stroke, #2 IM or 25st/25fr/25st, #3 free]
    [Desc by rounds 1-4]

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4
    1 x 300 4:30 long & strong
    [Goal: be consistent on effort and pace for both 300s each round]

    Warm down
    4 x 50 1:00

    Total: 4500
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  4. 8/22-8/23 Workouts

    by , August 23rd, 2018 at 09:22 AM (Swimming Through Jello)
    Wednesday, 8/22/2018 Running Workout

    Went to Crestwood Park to do something different, some interval work today. Haven't just run "fast" in awhile. Looked at Google Maps afterward, the long loops measured out at 1080m and the short loops at 615m.

    1 long loop jog, stretching, plyos

    3x 1 long loop, 3 min rest - 4:08, 4:00, 3:58 (~6:00 mile pace)
    2x 1 short loop, 2 min rest - 2:10, 2:08 (~5:40 mile pace)

    warmdown with some softball catch


    Thursday, 8/23/2018 Pool Workout

    Calves sore from running, actually body in general fairly sore from past couple days.

    200 fr - 3x50k 1:10 - 300 IM K-D-S - 3x50k 1:10 - 200 build - 3x50 D1-3 1:00

    3x{5x100 3 add-on fast 25s, 1 EZ, 1 FAST 1:40
    5x50 ascend 1-5 1:00}
    1-fr, 2-p/pads, 3-k/fins

    2x{4x25 push underwaters IMO :40, 50 EZ 1:00}

    200 warmdown

    3900y
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  5. Wednesday 8/22/18

    PM LCM Solo @ LRRC

    400 swim w/ 4/6/2 turns
    300 pull w/ paddles + SNKL
    200 FL kick w/ fins + BD
    100 progressive scull w/ buoy + SNKL

    6x200 @ 3:00 kick w/ fins 10 UW FL kicks off every wall

    8x100 @ 2:00 pull w/ paddles
    4 - 50 BR/50 FR
    4 - 50 BK/50 FR

    2x100 @ :20 rest EZ kick w/ fins + BD
    50 EZ
    50 SMOOTH NO BREATH

    Total: 3300
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 8/23/18

    by , August 22nd, 2018 at 11:09 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

    Stroke set
    4x
    1 x 75 1:30 mod
    1 x 25 1:00 fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Kick set
    2x
    1 x 125 2:45
    1:00 [vertical kick]
    1 x 75 1:45 fast

    Sprint set
    2x
    4 x 25 :20
    4 x 25 :25
    4 x 25 :30
    2 x 25 :45 easy
    [All swims choice]

    Freestyle set
    1 x 250 3:45 long & strong
    2 x 200 3:00 neg split
    3 x 150 2:15 last 50 strong
    4 x 100 1:30 desc 1-4
    5 x 50 :45 strong (NO GEAR)

    Warm down
    4 x 50 1:00

    Total: 4500
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  7. Tuesday 8/21/18

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 FR kick w/ BD
    2 @ 1:10
    2 @ 1:05
    2 @ 1:00
    2x150 @ 2:15 breathe every 4 pull w/ SP

    2x
    3x100 @ 2:00 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:15
    1:15 REST
    3x100 @ 1:15
    1:15 REST
    2x100 @ 1:15
    1:15 REST
    100 @ 1:15

    4x50 @ :10 rest FL kick w/ fins + BD

    Total: 4600
    Categories
    Swim Workouts
  8. Workout 8/21/18: evening

    by , August 21st, 2018 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    Last practice before the pool closes for 2 weeks. Just me and Greg in the water ...


    6 x 100 on :20sr (swim, kick, pull by 100)
    6 x 75 on :20sr (fast middle 25, went on 1:15) + extra 50
    4 x 100 on :20sr (k-stroke by 50. Did 200 breast for time on first (1:38, 3:20))
    3 x 50 on :20 sr (pull)
    2 x 125 on :20sr (fast second 50) + extra 50
    1 x 400 - build by 100. (Did 400 IM for time: 1:22, 1:26, 1:37, 1:13= 5:38)
    200 loosen and out
    [Masters/Rec/2600 yds/1 hr]
    ===============

    It's been fun competing in the FlowSwimmers Virtual Swimtathlon this year. We are in the third stage which is made up of 200's of each stroke + 400 IM. I did the two events today, so added to my swims at Harvard I only have the 200 free to get in before the end of Sept. During the final quarter of the year we have the opportunity to reswim any event for a better time. Nice motivation to stay consistent, or close to it, with training.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 8/22/18

    by , August 21st, 2018 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    8 x 25 :45 choice
    3 x 100 2:15 kick
    8 x 25 :45 choice
    3 x 100 1:30

    Main set
    10 x 75 1:30
    10 x 50 1:05
    10 x 25 :30
    [Each group: desc 1-3/4-6/7-9 #10 easy]
    [1-3 in each group are stroke, all others choice]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:45 neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
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  10. 8/21/18 Workout

    by , August 21st, 2018 at 08:12 AM (Swimming Through Jello)
    Tuesday, 8/21/2018 CrossFit Workout

    Warmup - 250m row, 30s HS hold, 30s bar hang, scap retractions, stretching, KB warmup

    Strength -
    A1) Push Press - 45/8, 135/8, 165/8,8,8
    A2) Good Morning - 45/8, 135/8,8, 165/8

    Conditioning - Partner workout, even reps
    1000m row
    100 situps
    100 cal air bike
    1000m ski erg
    100 KB swings 53#
    20:55
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  11. Monday 8/20/18

    PM LCM Solo @ LRRC

    500 swim 4/6/2 turns
    5x100 @ 1:45 k/sw/dr/bld
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x
    6x50 @ 1:00 kick 25 UW/25 on back w/ fins
    odd: UW on back
    even: UW on stomach
    4x100 @ 1:40 w/ fins
    odd: 50 BR w/ FL kick/50 FR w/ strong kick
    even: 50 FL 2-2-3 drill/50 FR w/ strong kick
    :20 REST

    4x200 @ 2:40 pull w/ paddles + SNKL
    1:20 REST
    2x200 @ 2:35 pull w/ paddles + SNKL
    :50 REST
    2x200 @ 2:30 pull w/ paddles + SNKL

    4x50 @ 1:00 FR swim w/ perfect stroke

    Total: 5000
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 8/21/18

    by , August 20th, 2018 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 150 2:30 50fistdrill/100swim
    2 x 100 1:30
    10 x 25 :30 choice

    Kick set
    1 x 300 6:45
    8 x 25 :45 fast

    Sprint set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 sprint, break 5secs @ each 25
    1 x 25 1:00 easy
    1 x 100 2:00 sprint, break 10secs @ 50
    1 x 25 1:00 easy
    1 x 100 2:00 sprint
    1 x 25 1:00 easy
    [All swims choice]

    Freestyle set
    6x
    1 x 100 1:30 mod
    1 x 100 1:30 build
    1 x 100 1:30 strong

    Warm down
    4 x 50 1:00

    Total: 4450
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  13. 8/18+8/21/18 Workouts

    by , August 20th, 2018 at 08:57 AM (Swimming Through Jello)
    Saturday, 8/18/2018 CrossFit Competition

    Various warmups before and between events.

    Event #1 - AMRAP 13
    One partner works through:
    50 KB swings 70#/53#
    50 Overhead lunge steps 45#/25#
    50 box jump overs 24"/20"
    50 DB 1-arm snatch 50#/35#
    50 burpees
    While other partner does 200m run and alternate
    1 rounds + 3 lunge steps

    Event #2 - AMRAP 8, partner leapfrog style
    2 pullups
    2 D-Ball clean over shoulder 50#/30#
    2 D-Ball squats 50#/30#
    Add 2 reps each round

    Through round of 16 + 10 squats

    Event #3 - Thruster speed ladders
    Rd1 - 95/5, 115/5, 135/5, 155/5
    Rd2 - 95/5, 115/5, 145/5, 165/5

    Partner and I got 2nd overall - 2/4/2 by event. Was fun! Pretty sore though.

    BBQ and some beers afterward, nice to hang out with gym people not in gym mode.

    Dug more honeysuckle stumps out Sunday - a couple big ones!


    Monday, 8/20/2018 Pool Workout

    Definitely still sore... shoulders not feeling it! Too bad it was distance day :P

    5x150 o-fr d1-3 to 80%, o-k/dr/sw

    3x{3x50 k 1:05
    2x50 catchup :55
    1x50 build :45}

    4x400 6:00 D1-4
    1-sw
    2,3-p
    4-sw
    //Not pretty! I am clearly not a distance swimmer anymore.

    6x50 st/fr EZ 1:00

    2x{75 fr smooth 1:10
    2x50 build :50
    3x25 fast - 2 breath/1 breast/0 breath :30}

    200 warmdown

    4250y
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  14. Sarasota Y Sharks Masters GOLD Workout 8/20/18

    by , August 19th, 2018 at 09:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke
    4 x 75 1:15
    6 x 50 :50 desc 1-3/4-6

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

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    2 x 150 2:10 last 50 strong
    4 x 75 1:05 desc 1-4

    Main set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 fast
    1 x 25 1:00 easy
    1 x 75 1:30 fast
    1 x 25 1:00 easy
    1 x 50 1:00 fast
    1 x 25 1:00 easy
    1 x 25 1:00 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4350
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  15. Saturday 8/18/18

    AM SCY Solo @ LRRC

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    2x200 @ 2:40 D1-2 by 200 and RD pull w/ paddles + SNKL
    RD1: 2:30, 2:28
    RD2: 2:18, 2:07

    50 @ :50 FR kick w/ BD
    :25 REST
    2x50 @ :50 FR kick w/ BD
    :25 REST
    3x50 @ :50 FR kick w/ BD
    :25 REST
    4x50 @ :50 FR kick w/ BD

    100 EZ

    Total: 2600
    Categories
    Swim Workouts
  16. Workout 08/18/18: morning

    by , August 18th, 2018 at 01:59 PM (Maple Syrup with a Side of Chlorine)
    Last Saturday practice before the Rec's annual two week shutdown. We still have one more practice this coming week on Tuesday.

    200 swim - 100 kick - 100 pull

    Broken Mile:
    3 x 100 on 2:00 (even pace)
    4 x 150 on 3:00 (even pace, a little faster)
    3 x 200 on 4:00 (even pace, a little faster)
    3 x 50 on 1:00 fast!

    5 x 50 together (close quaters...ows experience)
    200 loosen and out
    (Got in am extra 200 as well)
    [Masters/Rec/2700 yds/60 min]
    ==========================

    Had a good workout today with Greg, Libby, Mary, Kevin, and Jim who joined us late. I was able to hold 112s on the hundreds, 150s on the 150s, and 230s on the 200s. I tried but was not able to crack 30 on any of the 50s.

    Updated August 18th, 2018 at 02:27 PM by rxleakem

    Categories
    Swim Workouts
  17. Friday 8/17/18

    AM SCY Solo @ LRRC
    PM SCY w/ Doug and Dr. J @ LRRC "When Trip Strauss is away, it's short course yards all day!"

    AM Swim:

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

    2x
    50 @ :40
    100 @ 1:20
    150 @ 2:00
    200 @ 2:40
    D1-4 by distance
    :20 REST
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    1:00 REST
    RD1: 50 FL, 100 FL/BK, 150 FL/BK/BR, 200 I.M. (2:24)
    RD2: 50 FR, 100 BR/FR, 150 BK/BR/FR, 200 I.M. (2:22+) w/ 4/6/2 turns on all FR

    6x100 @ 1:30 FL kick w/ fins + BD
    200 EZ 4/6/2 turns

    Total: 3200

    PM Swim:

    1000 SKIPS

    8x75 @ 1:45 "Claire Lockridge Set"**
    4 - FR
    4 - FL

    100 EZ

    Total: 1700

    ** Claire Lockridge Set is a breath control set developed by the Arizona team. It is named after one of their distance swimmers who was unable to complete the set properly for years (until her senior year, or so Blair Bish tells me). The format is as follows:
    75 w/ 5 breaths max/4 breaths max/3 breaths max by 25
    75 w/ 4 breaths/3 breaths/2 breaths
    75 3-2-1
    75 2-1-0
    Since it was Friday Fly Day, I tried the second four FL. To be fair, I counted the breath at the turn as one of the breaths for each 25, so it actually looked more like this on the second four:
    75 4-3-3
    75 3-2-2
    75 2-1-1
    75 1-0-0
    Categories
    Swim Workouts
  18. Thursday 8/16/18

    PM LCM Solo @ LRRC "Total Body Conditioning from Hell"
    TBC post swim

    2x
    400 swim w/ fins + paddles + SNKL
    6x50 @ 1:00 k/dr/sw
    RD1: 3 FL, 3 BK
    RD2: 3 BR, 3 FR
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

    5x100 @ 1:25 (1:20, 1:20, 1:21, 1:19, 1:19)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:14, 1:15, 1:14, 1:16, 1:18+)
    50 @ 1:20 EZ
    5x100 @ 1:15 (1:11+, 1:12, 1:13, 1:13, 1:13+)

    100 EZ

    Total: 3700

    TBC:

    6:00 to get as many rounds and as high as possible:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 5x each exercise, then go to 10, then 15, and so on.
    Results: made it to the 19th rocket push-up out of 20

    2x
    :45 weighted crunch w/ 10# db
    :45 full body crunch w/ 10# db
    :45 elbow-to-knee oblique crunch (switch leg/arm halfway)
    1:00 REST

    2x
    :45 reverse lunge w/ 10# db
    :45 kong w/ 10# db
    :45 mountain climbers w/ floor pads
    :45 kong w/ 10# db
    :45 reverse lunge w/ 10# db
    1:00 REST

    7:00 to try and finish:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 20x each exercise, then go to 15, then 10, then 5.
    Results: only person to finish, and with ~ :25 to spare.
  19. Sarasota Y Sharks Masters GOLD Workout 8/17/18

    by , August 16th, 2018 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    12 x 50 1:05 alt 1free/1stroke

    Kick set
    2x
    1 x 200 4:30
    1:00 [vertical kick]

    Main set
    3x
    2 x 25 :40 free [perfect stroke]
    1 x 50 1:00 stroke [mod]
    1 x 75 1:10 free [build]
    1 x 75 1:30 stroke/IM [build]
    1 x 50 :50 free [mod]
    2 x 25 :40 stroke [perfect stroke]

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

    Warm down
    4 x 50 1:00

    Total: 4450
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  20. 8/16/18 Workout

    by , August 16th, 2018 at 08:32 AM (Swimming Through Jello)
    Thursday, 8/16/2018 CrossFit Workout

    Warmup - 3x(100m jog, 15 squats, 10 pushups, 15 situps), stretching, PVC drills

    Strength - Hang Squat Clean - 135/5, 165/5, 185/5, 205/5, 225/5
    //225 last rep was ugly because my grip was shot, but I got it!

    Conditioning - 3 rounds
    400m run
    12 l-arm DB SDHP 50#
    12 r-arm DB SDHP 50#
    24 goblet squats 50#
    11:39

    Will take Friday off, intra-gym competition on Saturday.
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