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  1. Sarasota Y Sharks Masters GOLD Workout 6/4/18

    by , June 2nd, 2018 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    3 x 100 2:15 [2:00] stroke/IM
    3 x 100 2:30 [2:15] kick

    Freestyle set
    2x
    6 x 50 1:00 [:50] pace
    1 x 200 3:30 [3:00] long & strong holding pace

    Sprint set
    6 x 100 2:00 [2:00] alt 1 easy/1 fast
    6 x 50 1:00 [1:00] alt 1 easy/1 fast
    [All swims choice]

    Meet swimmers set
    4x
    1 x 50 1:30 blocks sprint 25 then easy
    1 x 100 2:30 build first 50 to race finish, solid turn & breakout, then easy

    Warm down
    4 x 50 1:00

    Total: 4100
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  2. Friday 6/1/18

    PM LCM Solo @ LRRC "Just clownin' around"

    9x100
    4 @ 1:40
    3 @ 1:30
    2 @ 1:20

    3x100 @ 2:30 "Rouse 100s" w/ fins (because nothing says long course swimming like some Rouse 100s!)

    400 SMOOTH

    Total: 1600

    Just wanted to kill some time before I got my kids out of daycare and took them to the pool. Didn't really show up with a plan of action. Really just wanted to see if I could complete any Rouse 100s. They were tough, but doable. Will work more into practice next week.
    Categories
    Swim Workouts
  3. 6|1|18 26.2 yard pool

    snorkel throughout
    Kick, both arms trailing back passively (o: flutter, e: frog)
    20 x 52.4 yd on 0:80

    0-arm fly with surf fins, easy / moderate per length
    5 x 52.4 yd on 1:00

    25 min: sculling, slow kicking with arm at about 110° using frontal drag as mild resistance, and atlantis with and without fins


    31 days post surgery. Just started active range of motion on Tuesday. Md doesn’t want me to push the range too quickly, his theory is it will prevent instability later down the road. So I am keeping it no more than 100° now.

    been swimming 3 x wk doing 500 to 1500m kicking similar to above

    Maintaining base fitness 3 x wk with the Assault air bike (rehab arm free, in brace). 2 workouts:
    1) 6 x 0:45 (500-600 watts) on 4:15 (50-100 watts easy)
    2) 10 x 1:00 (300-400 watts on 2:00 (50-100 watts easy)

    Also doing RC scrap for the other shoulder, and whatever else I can manage.

    6|3|18
    650 kick with fins, arms passive
    200 very slow sculling motion with rehab arm no more than 110 degrees
    12 min of one arm LP on assult bike, 4 x 40 sec 9550 watt) on 3:00
    active range of arm using arm weight to about 80 degrees



    6|5|18
    524 yd kick with arms trailing back, o length frog/e length flutter, 15:00
    15 minutes with fins stretching rehab arm

    6|6|18 scm
    kicking as usual
    passive UW range of motion within comfort as usual

    Updated June 10th, 2018 at 08:15 AM by __steve__

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  4. Thursday 5/31/18

    PM LCM Solo @ LRRC
    TBC post swim

    4x w/ fins + paddles + SNKL
    150 swim
    100 kick
    50 scull

    6x100 @ 2:10 FR kick w/ BD light D1-3, 4-6
    8x50 @ 1:00 BK pull w/ SP

    6x100 @ 1:40 FR swim D1-3, 4-6 (1:23, 1:18, 1:12, 1:20, 1:16, 1:12)
    8x50 @ :50 FL kick w/ fins + BD

    8x50 w/ paddles + SNKL
    odd @ 1:00 swim w/ upside down paddles
    even @ :40 swim w/ paddles

    100 EZ

    Total: 3700

    Total Body Conditioning class:

    2x
    :45 "slide arm" push-ups w/ floor pad under right hand (slide hand out on down and back in on up)
    :45 table top push-ups
    :45 "slide arm" push ups w/ floor pad on left hand
    1:00 REST

    2x
    :45 table top row right arm alternating low row (pull by ribs)/high row (pull by shoulder) w/ 15# dumbbell
    :45 squat and bounce (3x) w/ 15# dumbbell
    :45 table top row left arm
    1:00 REST
    (RD2 - table top row was with knees off ground)

    "Urban Assault" (3:00 continuous movement, change exercises on command)
    -reverse lunges w/ 15# dumbbell above head
    - side burpees (jump laterally instead of up and down)
    - "rainbow makers" (basically squat and then swing dumbbell in a rainbow motion from one side to the other) w/ 15# dumbbell

    8:00 to complete:
    25 sit-ups
    25 plank rotations (25 each side)
    20 sit-ups
    25 plank rotations
    15 sit-ups
    25 plank rotations
    10 sit-ups
    25 plank rotations
    5 sit-ups
    25 plank rotations
    hold plank for any remaining time (I had to hold plank for 90 seconds...)

    "Urban Assault"

    Stretching
  5. Sarasota Y Sharks Masters GOLD Workout 6/1/18

    by , May 31st, 2018 at 12:54 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 [1:05] stroke
    2 x 100 1:45 [1:30]
    1 x 200 3:30 [3:15]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:20 [1:15] desc 1-4

    Sprint set
    2x
    2 x 100 4:00 [4:00] sprint choice
    2 x 50 2:00 [2:00] sprint choice
    1 x 100 2:00 easy

    Freestyle set
    4 x 200 3:10 [3:00] long & strong
    4 x 100 1:40 [1:30] neg split
    4 x 50 :50 [:45] NO GREAR desc 1-4

    Warm down
    4 x 50 1:00

    Total: 3800
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  6. 5/31/18 Workout

    by , May 31st, 2018 at 09:01 AM (Swimming Through Jello)
    Easy one today, swam with the CrossFit people. Needed an easier day, my body is feeling beat up from this week (and last week, haven't had a rest day in a hot minute).

    Thursday, 5/31/2018 Pool Workout

    200 fr/100 k
    4x25 k underwater
    4x50 IMO
    8x25 swim fast
    2x50 drill
    4x25 swim fast
    2x50 swim fast dive
    100 EZ
    Categories
    Uncategorized
  7. Wednesday 5/30/18

    PM LCM w/ Blair (for warm down!) @ LRRC
    CORE7 after swim

    600 w/ fins + SNKL (300 sw/200 kick in S-line/100 progressive scull)
    4x50 @ :50 D1-4 (:39, :37, :35, :33)
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:50 1st 50 STRONG
    2x150 @ 2:10 2nd 50 STRONG
    3x100 @ 1:20 last 25 FAST w/ fins
    2:00 REST

    8x50 @ :10 rest
    odd: FR kick w/ BD
    even: FR pull w/ BD

    Total: 3000

    CORE7 (7 exercises (or 13 in this case!!) done for 1:00 each, 3 times, :30 rest between each exercise RD1, :20 for RD2, :10 for RD3)
    (each couplet was :30 each exercise)

    crunch/full body crunch*
    toe touch*/flutter kick*
    single leg V-ups*/reverse crunches
    Russian twists*/sit ups*
    mountain-climbers**/fire hydrants**
    1/2 burpees***/table-top push-ups
    plank rotations

    * done with 25# plate for RD2 and RD3
    ** dropped mountain-climbers and just did fire hydrants for RD3 (with knees hovering above ground)
    *** full burpees on RD3

    Felt very sluggish today in the water. Plan to double tomorrow, with maybe a kick set and then some recovery. I feel like I need it!

    Updated May 31st, 2018 at 09:08 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 5/30/18

    by , May 30th, 2018 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:10 [1:05] 25fist drill/25swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Sprint set
    1 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    2 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    3 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    4 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    [All swims choice]

    Freestyle set
    2x
    4 x 50 1:00 [:50] desc 1-4
    1 x 200 3:15 [3:00] strong
    4 x 50 1:00 [:50] desc 1-4
    1 x 100 1:45 [1:30] strong

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

    Warm down
    4 x 50 1:00

    Total: 3900
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  9. 5/30/2018

    by , May 30th, 2018 at 08:25 AM (Swimming Through Jello)
    Showed up at Ultimate Frisbee league last night and apparently "rec league" means high school and just out of high school frisbee club players (even though there are "competitive leagues" offered). So I had my first I'm Getting Old moment when I realized it's very difficult for a 29 year old, 190# sprinter in street shoes to change direction as quickly as 120 pound high schoolers in cleats. Quads and calves are sore but I assisted and scored a goal when I started to get the hang of it again by the end.

    Wednesday, 5/30/2018 CrossFit Workout

    Warmup - plyos, stretching, lots of movement warmup

    Was the head coach's 50th birthday today, so...

    "Filthy Fifty"
    50 box jumps 24"
    50 jumping pullups
    50 KB swings 1 pd
    50 walking lunges
    50 K2E
    50 push press 45#
    50 back extensions
    50 wall balls 20#
    50 burpees
    50 double unders
    26:48
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  10. Workout 05/29/18: evening

    by , May 29th, 2018 at 10:14 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull [did extra 100]
    4 x 25 burst and cruise

    2 x 100 pull "pull back"
    1 x 200 long and strong
    1 x 400 negative split [diid 500]
    1 x 200 breath set [6/5/4/4 x 2]
    2 x 100 kick-pull by 50
    4 x 50 descend
    8 x 25 ez-fast
    100 loosen and out
    [Masters/Rec/2500yds 60 min]
    Categories
    Swim Workouts
  11. Tuesday 5/29/18

    AM SCY Solo @ LRRC
    PM LCM w/ Blair Bish @ LRRC "USRPT?"

    AM Swim:

    500 (100 FR/25 progressive scull)
    5x100 @ 1:20 PINK pull w/ SP + SNKL
    20x25 @ :40 kick w/ SNKL
    #1 - UW FL
    #2 - H.A.S. FL
    #3 - UW FR
    #4 - S-line FR

    3x (All FR kick w/ BD)
    25 @ :25 FAST
    25 @ :45 EZ
    50 @ :50 FAST
    25 @ :45 EZ
    75 @ 1:15 FAST
    25 @ :45 EZ
    100 @ 1:40 FAST
    25 @ 1:35 EZ

    300 swim opposite fin + opposite paddle + SNKL (switch every 50)

    Total: 3000

    PM Swim:

    300 swim
    6x50 @ 1:00 k/dr/sw w/ fins + SNKL
    3x100 @ 1:30 D1-3 (1:20, 1:16, 1:12)
    100 EZ

    4x50 @ 1:10 BEST AVG (:31, :32, :31+, :32)
    1:10 REST
    4x50 @ 1:10 BEST AVG (:32, :33, :32+, :33)
    1:10 REST
    4x50 @ 1:10 BEST AVG (:32, :33, :32+, :32+)

    6x100 @ 1:20 swim w/ paddles + fins + SNKL

    200 EZ kick FR/BR by 50 w/ BD

    Total: 2400

    Blair is doing USRPT training this summer, and so he was doing this set (his first LCM practice of the summer) to set some benchmarks. He invited me along to give him someone to race.
    Categories
    Swim Workouts
  12. 5/28-5/29 Workouts

    by , May 29th, 2018 at 08:47 AM (Swimming Through Jello)
    Monday 5/28/2018 CrossFit - Memorial Day Murph

    It's a CrossFit tradition to to do the "hero workout" Murph on Memorial Day. It's simple, it's pretty infinitely scalable up or down, it's a challenge no matter how you do it. So it's a good way to get everybody together for a tough workout and a bit of remembrance for the holiday. I did it with the 20# (actually 21 or so) vest for the first time this year.

    Warmup - plyos, stretching, jogging, gymnastic warmup

    Conditioning - "Murph"
    Wearing 20# weight vest throughout...
    1 mile run
    then, broken up however,
    100 pullups
    200 pushups
    300 squats
    then,
    1 mile run

    44:58


    Tuesday, 5/29/2018, Pool Workout
    LCM

    Pretty sore from Murph yesterday.

    200 fr/100 bk/200 k/200 p

    300 bk/fr 5:00
    4x100 fr 1:40
    6x50 st/fr 1:00

    2x200 k/fins 3:10
    4x100 bk/fr - fr 1:40
    4x50 fr :50

    4x100 p/pads & snorkel 2-1:40, 2-1:30
    8x50 1:00 - 2 EZ, 4 st/fr, 2 sprint/EZ

    3500

    //Didn't get much warmdown time, got in a little late and club team was chomping at the bit to get in when I was finishing up. Got first Ultimate Frisbee league game tonight, first time playing since college!

    Updated May 29th, 2018 at 12:16 PM by JPEnge

    Categories
    Uncategorized
  13. Monday 5/28/18

    PM LCM Solo @ LRRC

    "ONE, TWO, FIVE, SIX, do you like hypoxic?"
    "THREE, FOUR, SEVEN, EIGHT, what's a stronger word than 'hate'?"

    2x
    300 swim (100 FR/50 BK)
    4x100 @ 1:50 k/sw/dr/bld w/ fins + SNKL
    6x50 @ :55 D1-3 in pairs

    4x150 @ 2:15 pull w/ paddles breathe 2-4-6 by 50
    4x50 @ :10 rest BR kick w/ BD
    4x150 @ 2:15 pull w/ paddles breathe 4-6-8 by 50
    4x50 @ 1:05 BR drill
    4x150 @ 2:15 pull w/ paddles breathe 6-8-10 by 50
    4x50 @ 1:00 BR swim

    300 EZ FL kick w/ fins + BD

    Total: 4700

    Took this opportunity to SLOWLY add in some breaststroke to my practices. Knees feel very stiff when trying to whip kick, and I think it is going to be months before my breaststroke kick feels anything like it did 5 years ago.

    Updated May 28th, 2018 at 06:26 PM by Calvin S

    Categories
    Swim Workouts
  14. Monday 05282018

    by , May 28th, 2018 at 01:49 PM (aztimm's training blog)
    quick catch-up:

    caught some nasty cold during my travels (I'm assuming). it hit me pretty hard last weekend.
    Monday 5/21: off
    Tuesday 5/22: 2400m PM swim @ Creekside (thought I was feeling better)
    Wednesday 5/23: off
    Thursday 5/24: off
    Friday 5/25: 4000 yard AM swim @ Sendero (felt decent)
    Saturday 5/26: 2800 yard PM swim @ gym
    Sunday 5/27: 2200 yard AM swim @ community pool


    Monday 5/28: AM solo swim at Deep Eddy Pool or Deep Eddy

    Pools are both 33.33 yards long (yea makes it tricky figuring out sets); I'll just note lengths below

    this is essentially 2 freshwater pools, every day one of them gets fully drained/refilled. last night was the lap pool's turn. it wasn't quite full when they opened (8am), so I staked out a lane at the lap pool and jumped in the rec pool for a short swim:

    easy w/u: 8 lengths
    TTL: about 266 yards

    moved to main lap pool:

    continued w/u: 14 lengths

    6 rounds of 4 lengths, 3 free/1 breast

    8 lengths kick (fins + board), evens dolphin/odds flutter

    2 rounds (w/fins):
    * 2 rounds (5 lengths, drill/free/back/free/drill)
    * 1 length easy free
    * 1 length fast fly

    6 x (4 lengths free swim)

    6 x (5 lengths pull w/Agility paddles + buoy)

    6 x (4 lengths swim, 3 free/1 breast)

    6 x (5 lengths pull w/Catalyst paddles + buoy)

    200 w/d

    TTL: 178 lengths, about 5927 yards
    Butterfly: about 66 yards
    Backstroke: about 132 yards
    Breaststroke: about 462 yards
    Freestyle: about 4950 yards
    Kick: about 266 yards


    Basically I just treated a length as I would in a 25 yard/m pool. It was easier to do that than figure out what I had swum while I was still in the pool. I set the distance on my Apple watch at 33 yards, which was a little short of the 33.3

    in the time I was swimming I shared the lane with 3 other swimmers. right as I was getting in a guy asked if he could share (I asked circle/split, he wanted split and was glad as we weren't close in speed). as soon as he got out a woman got in, and I think she swam about 30 min (closer in speed, but still off a bit). as soon as she got out another woman jumped in, and that last one did a bunch of fly (she said something about every 4th length, but it didn't seem quite that way). That last one was the closest in speed to me of the 3, and I probably could have circled with her, if we had someone else close. As I got out of the pool, a guy asked if I was done, and he jumped in. Needless to say, it was a busy morning at the pool

    as the pool is spring fed, the water was a little brisk (some said cold, I think that is a bit extreme). the rec pool was probably about 76/77, but the lap pool was about 73F. after swimming in outdoor pools that aren't spring fed and are much warmer, I felt like I could swim all day...that cool water really felt great.
    There's a few pictures of the pool on my Instagram feed.
    Categories
    Swim Workouts
  15. Weekend Workouts

    by , May 27th, 2018 at 11:09 AM (Swimming Through Jello)
    Saturday, 5/26/2018 CrossFit Workout

    Warmup - stretching, plyos

    Strength - One-Arm Farmer's Carry - 4x30m ea arm, worked up to 140 I think (don't remember how much the handle weighs)

    Conditioning - In teams of two, break up any way (both partners must run, switch ball holder)
    800m med ball run 20#
    80 DB snatch 50#
    80 wall ball 20#
    600m med ball run
    60 DB snatch
    60 wall ball
    400m
    40
    40
    200m
    20
    20

    28:23 - I did most of the med ball carrying and DB snatches, Laura did most of the wall balls.

    Sunday, 5/27/2018 Pool Workout

    200 fr/100 bk/200 k/200 p

    4x200 3:30 100 IM/100 fr
    4x50 :50 fr

    4x150 2:45 k/fins
    4x100 1:50 25 bk/75 fr

    4x100 1:40 p/pads and snorkel
    4x50 1:00 k/fins and snorkel
    4x25 :30 IMO fast(ish)

    300 warmdown 50 progressive breaststroke/50 EZ

    3700m

    //Didn't mind longer intervals today, still getting used to long course and also pretty dang sore from this week of training. Getting back into heavier training cycles from taper is harder than I remembered!
    Categories
    Uncategorized
  16. Workout 05/26/18: morning

    by , May 26th, 2018 at 02:12 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull]
    4 x 25 together

    4 x 75 pull on 1:30 [breathe 3/4/5 by 25] (did extra 25 on #2+3)
    4 x 150 on 2:50 [fast 50 last to first, 45th = strong] (did 200's - last 50 stroke)
    4 x 100 on 2:10 [descend 1->4] (did back - last one = 1:06)
    1 x 50 easy
    1 x 50 for time - did breast
    4 x 50 loosen and out
    [Masters/Rec/2600 yds/55 min]
    ---------------------------------------
    Swam with Greg and Libby today. A hot and dry day in Bennington, our annual Mayfest to kick off the summer season.
    Categories
    Swim Workouts
  17. Saturday 5/26/18

    AM LCM Solo @ LRRC "6 on 5" (same practice from 4/13/18)

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (25 FR/25 BR)
    100 progressive scull w/ buoy + SNKL

    6x50 @ :50 D1-3, 4-6 (:39, :37+, :35, :39, :36, :34+)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    100 EZ

    200 EZ kick w/ fins + BD

    Total: 3000

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07

    I'm satisfied that I was within 1.5 seconds of what I went in the 100 FR at the Spring Splash Invitational on 5/5/18...on the first two! Easy to see where the piano started to fall on my back. Really tried to focus on staying long on the last 3 and I think that contributed to the drop off in times. It's also really hard trying to do a true lactate set all by yourself.
    Categories
    Swim Workouts
  18. Friday 5/25/18

    AM LCM Solo @ LRRC

    500 swim (100 FR/100 BK)
    5x100 @ 2:00 k/sw/dr/bld w/ SNKL

    4x400 @ 6:00 pull w/ paddles + SNKL D1-4 (5:32, 5:20, 5:10, 4:57)

    4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    4x100 @ 1:30 add-on FL FAST w/ fins
    4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    100 EZ

    Total: 3500
    Categories
    Swim Workouts
  19. 5/25/18 Workout

    by , May 25th, 2018 at 08:01 AM (Swimming Through Jello)
    Friday 5/25/2018 CrossFit Workout

    Warmup - jogging/plyos, stretching

    Strength -
    A) 1-Arm DB Front Squat (per arm) - 50/10, 55/10, 60/10
    B) BtN Push Press - 115/12, 135/12, 155/12

    Conditioning -
    AMRAP 15
    20 Rus. KB swings, 70#
    20 lateral box step-over
    60m 1-arm OH carry (ea arm) 50# DB
    10 kipping pullups
    4 rounds + 41 reps
    Categories
    Uncategorized
  20. Thursday 5/24/18

    PM SCY Solo @ LRRC + P90X

    400 swim
    300 pull w/ paddles + tube + SNKL
    200 kick w/ BD 25 FR/25 BR
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:50 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:45 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:40 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:35 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50

    4x125 @ 2:00 kick in S-line w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3500

    TBC instructor is out of town so we had a different teacher who did a P90X style class instead. A bit cardio heavy for me given I had just finished swimming, but whatever.