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  1. 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
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  2. 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
  3. 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
  4. 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
  5. 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
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  6. 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
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  7. 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
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  8. 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
  9. 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
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  10. 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
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  11. 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.
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  12. 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
  13. Workout 01/29/19: evening

    by , January 29th, 2019 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Another big storm is setting aim on our region and I thought that only my wife and I would be at practice, but Carol came as well.

    200 swim/100/ kick/200 pull [extra 200]
    4 x 25 burst and cruise

    bunch of 300's [all on 1:40/100 pace] ...
    1 x 300 [did 350]
    2 x 150 [did 200's]
    3 x 100 [did extra 25 on first two]
    4 x 75 [did extra 25 on first two]
    6 x 50

    200 loosen and out
    [Masters/Rec/2750 yds/50 min]
    ====================
    Categories
    Swim Workouts
  14. Monday 1/28/19

    PM SCY w/ Trip (7x100 only) @ LRRC "keepin' it rAEl"

    6x300
    2 @ 4:05
    2 @ 3:55
    2 @ 3:45

    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    10x150 @ 1:50 pull w/ paddles + SNKL

    7x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000

    Trip wandered in when I was mostly done with the 150s, so I joined him at the start of his 100s set (he was just stretching out today after the hammering he took on Saturday!).
    Categories
    Swim Workouts
  15. 1/28/19 Workout

    by , January 28th, 2019 at 10:15 AM (Swimming Through Jello)
    Monday, 1/28/2019 CrossFit Workout

    Warmup - airbike, stretching, PVC warmup

    Strength - Power Snatch - 95/3, 115/3, 135/3, 155/3, 165/3, 175/3

    Conditioning - AMRAP 15 x2 (5 min rest between)
    500m row
    wall walk + 10 shoulder taps
    15 SHDP 75#
    30 double unders
    Don't remember score

    Probably should have not worked out this morning, was definitely not firing on all cylinders after the meet.
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  16. Workout 01/27/19: afternoon

    by , January 27th, 2019 at 08:58 PM (Maple Syrup with a Side of Chlorine)
    Rare Sunday swim for me. The Rec is only open on Sundays during the winter months and with nothing on the agenda today after work I headed to the pool. To my surprise the usual moshpit was absent and I was able to split the lane for the whole swim. I did the workout the team did yesterday.

    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    6 x 125 on :15sr [25 fr/75 dps/25 no free]
    1 x 100 pull

    Test swim: 1 x 200 on goal OHS pace
    [2:30 = 4800 yds, I did 2:28. I am aiming for 4500yds in the OHS this year]

    100 kick
    14 x 25 on :30 [odd fr fast/even choice]
    4 x 50 active recovery
    [Solo/Rec/2300 yds/45 min]

    Updated January 28th, 2019 at 07:50 AM by rxleakem

    Categories
    Swim Workouts
  17. 1/27/19 Race Day #2

    by , January 27th, 2019 at 02:59 PM (Swimming Through Jello)
    Sunday, 1/27/2019 Ozark Senior Champs Day 2
    Felt a little sore first thing this morning but loosened up pretty quickly.

    300 fr
    16x50 o-k/dr, e-b :50
    8x25 o/c :30
    2 starts

    Again, some warmup and warmdown between events that I didn't keep track of.

    200 Free Relay - 21.69 leadoff split - Yesterday most of the sectionals level guys didn't do relays, and some of the better guys had had iffy meets thus far, so head coach put us all in relays today to try to kick start things. Think it worked - everybody on the A relay was 21 low to mid. I had a really good race besides the one breath I took was straight into the turn... oops.

    100 Back - 53.56 (25.87/27.69) - I do not remember the hundredths for this race so I'll update when results come in. Breakouts were a little questionable and I'd like my second 50 to be a little closer to the first. But, a second faster than Ozark Masters last year so can't complain too much.

    100 Breast - 59.88 (28.25/31.63) - Under a minute untapered, I'll take that! A little deep on my start and turns. Head coach gave me a couple tips on my pull that I'll try to work on. Again, a second faster than Ozark Masters last year.

    So, pretty much most of the improvement from Ozark Masters (my last non-championship meet last year, though I was decently rested for that) was in going out more aggressively. Hopefully I can get myself better finished with some more rest in March. But very happy with how I did this weekend, closest thing to a "bad swim" was the 100 free and even that wasn't horrid.

    Updated January 29th, 2019 at 05:18 PM by JPEnge

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  18. Saturday 1/26/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Doug (as official split getter and "100 Freestyle Sensei") @ LRRC "Six on Five"

    Weights:

    1x8/2x12 DB shoulder press (10/20/20#)
    1x8/2x12 DB S-arm bicep curl (10/20/20#)
    1x8/2x12 DB tricep extension (10/20/20#)
    1x8/2x12 DB S-arm row (10/20/20#)
    1x8/2x12 DB bench press (10/20/20#)
    3x15 hip adductor (50#)

    3x15 hip abductor (50#)

    Swim:

    600 swim (100 FR/100 BK)
    4x100 @ 1:45 k/sw/dr/bld
    4x50 @ :35 AE
    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: 3200

    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)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis 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)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)

    Doug's Results:
    1/26/19 (SCY) - 59.20 (13.0/15.4/15.9/15.7)
    ^ Doug just did 1x100, after Trip and I were finished. The purpose was two-fold: to show us how itís actually done, and to show us that the other 5 100s are just superfluous.

    SHOUT OUT: Who else but Trip? Finally got under 1:00 on one of his 100s! Thanks to Doug for getting our times and for showing us how to actually do a 100 freestyle!

    I was better this time around than last time, but not by much. I think a lot the problem was being sick, and lifting. It actually wasn't my upper body that let me down today (despite the heavier lift). It was my legs just giving out before the end of #4. Residual fatigue from lifting legs on Thursday.

    Also, yeah I know I lied. Said I was going to just swim aerobic for the next few days while I got over being sick. But Trip rang the bell, and I had to answer.

    Updated January 26th, 2019 at 11:52 PM by Calvin S

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  19. 1/26/19 Race Day #1

    by , January 26th, 2019 at 03:37 PM (Swimming Through Jello)
    Saturday, 1/26/2019 Ozark Senior Champs Day 1

    Well, here's "try to qualify for Sectionals" meet!

    Team warmup:
    300 fr
    16x50 o-k/dr, e-b
    8x25 o/c
    2 starts

    Warmup pool was 20y, so not sure exactly what I did but it was probably around 300 up and 300 down around each race.

    100 fly - 52.39 (24.40/27.99) - Off with a bang! That's almost a second and a half PR, and completely untapered too. Got a little bit of a piano the last 25 but altogether not bad.

    200 breast ​- 2:16.22 (30.20/34.71/35.59/35.72) - Felt pretty smooth for 125, but some of my turns were sloppy and I locked up a little the last 50. I haven't trained enough breaststroke for the 200 I think. Still, 2.5 seconds faster than the last time I swam it.

    100 free - 49.29 (23.53/25.76) - This one was just sloppy. I don't think I was fully recovered from the 200 breast, and it definitely felt weird. I will have to work on some things on this over the next month or so. Didn't get the auto Sectionals cut but did get the bonus cut so since I made other two events I can still swim this.

    50 free, 100 back, and 100 breast tomorrow!

    Updated January 29th, 2019 at 05:20 PM by JPEnge

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  20. Friday 1/25/19

    PM SCY Solo @ LRRC

    1000 SKIPS

    4x100 @ 1:10
    1:10 REST
    3x100 @ 1:10
    1:10 REST
    2x100 @ 1:10
    1:10 REST
    100 @ 1:10

    4x200 @ 3:00 FL kick w/ fins + BD

    Total: 2800

    It took almost 4 weeks of hard work but my wife and kids finally managed to get me sick with whatever head/chest cold they had. Feeling under the weather and in a fog so just sort of "aerobic'd" my way through practice (will probably be the strategy for the next 3-4 days).
    Categories
    Swim Workouts