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  1. Sarasota Y Sharks Masters GOLD Workout 2/1/18

    by , January 31st, 2018 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:45 50firstdrill/50swim
    4 x 100 2:15 kick
    8 x 25 :40 choice

    Stroke set
    4x
    3 x 25 :40 drill IM order
    3 x 25 :40 swim IM order
    1 x 75 1:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: 25 right arm only, 25 left arm only]
    [Brst drill: 2 kicks, 1 pull breathing only on pull]
    [Free drill: Fist drill]

    Sprint set
    4x
    1 x 25 :30 easy
    1 x 50 1:15 fast
    [All swims are choice]

    Free/pull set
    6 x 75 1:10
    6 x 75 1:05
    6 x 75 1:00
    6 x 75 :55

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. 1/31/18 Workout

    by , January 31st, 2018 at 10:01 AM (Swimming Through Jello)
    Wednesday, 1/31/2018 CrossFit Workout

    Warmup - plate drills, stretching

    Strength - Pause Front Squat - 95/5, 135/5, 165/4, 185/3, 205/3, 225/3, 245/3, 255/3

    //Didn't quite feel right to go for true max today so stopped a bit short.

    Conditioning - EMOM 12
    1- 15 TTB
    2- 10 DB thrusters, 50# ea hand
    3- 10 DB power clean, 50# ea hand
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  3. Workout 01/30/18: evening

    by , January 30th, 2018 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong

    2 x 200 pull on 3:45 focus on finishing pull (did 250's)
    1 x 100 kick
    16 x 50's on 1:00
    [1-5 = perfect stroke, 6-10 = build up, 11-14 = build down, 15-16 = easy]
    100 choice
    4 x 75 on 1:40 k-s-p (last 2 loosen) [did 6 on 1:15]
    [Masters/Rec/2150 yds/50 min]
    ===================
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 1/31/18

    by , January 30th, 2018 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM meters intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    6 x 50 1:05 [1:00] alt 1stroke/1free
    2 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Free/pull set
    9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
    1 x 100 2:00 [2:00] best effort
    9 x 50 :55 [:50] desc 1-3/4-6/7-9
    1 x 50 best effort

    Stroke set
    6x
    1 x 50 1:15 [1:05] easy free
    2 x 50 1:15 [1:05] strong
    [RD1/4 fly, RD2/5 back, RD3/6 brst]

    Warm down
    4 x 50 1:00

    Total: 4000
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  5. 1/30/18 Workout

    by , January 30th, 2018 at 09:36 AM (Swimming Through Jello)
    Tuesday 1/30/2018 CrossFit Workout

    Took a bit to get into it today. Maybe because I only CF'd once last week due to the sickness. Still just a little stuffy.

    Warmup - airbike, stretching, plyos

    Strength -
    A) Bench Press - 135/5, 155/4, 175/3, 185/3, 195/3, 205/3
    B) Pullups - 4x8, 4x6

    Conditioning - AMRAP 13
    55 DL 135#
    55 wall ball 20#
    55 cal row
    55 hand release pushup

    1 round + 35 DL
    //Couldn't keep my breath rate down during the wall balls, that always screws me up.
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  6. Sarasota Y Sharks Masters GOLD Workout 1/29/18

    by , January 29th, 2018 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Warm down
    4 x 50 1:00

    Total: 4700
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  7. 1/29/18 Workout

    by , January 29th, 2018 at 09:39 AM (Swimming Through Jello)
    Still no exhaust flow at the pool. Starting to get chlorine lung by the end of practice. Not my favorite thing in the world. May be my only day in the pool this week as the wife has an overnight meeting thing Tue-Thur so I have to take care of the dogs in the morning those days.

    Monday 1/29/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    Repeat of a set I did awhile back:
    3x100 fr 1:30 (1:05, 1:04, 1:03)
    3x100 k fins 1:30 (1:05, 1:04, 1:03)
    3x100 p 1:30 (1:09, 1:09, 1:08)
    3x100 k fins 1:30 (1:00, 1:01, 1:00)
    3x100 p pads 1:30 (1:04, 1:04, 1:04)
    3x100 k fins 1:30 (:58, :58, :57)

    8x50 dr/smooth IMO 1:00

    200 warmdown

    3200 yards
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  8. 1/27/18 Workout

    by , January 27th, 2018 at 05:01 PM (Swimming Through Jello)
    HVAC still wasn't running well at pool, had a bit of a cough the whole time between that and the last vestiges of crap in my throat from sickness. Good workout overall though! Minus some leg cramps at the end... might have to start Gatorade powdering my water. Not many Masters today so I did some pace work that the regular group doesn't like as much.

    Saturday, 1/27/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    6x{100@1:40 200 pace + 10s
    {5x25 :25-:30-:35-:40-:45 f-f-e-f-f
    1/4 - fr, 2/5 - bk, 3/6 - pull w/pads
    //Opened up the pace a bit more than prescribed. 1:03/1:01 fr, 1:08/1:05 bk, 1:03/1:01 pull. Happy with the effort on those!

    3x{2x75 :20 rest 200 pace
    {100 EZ

    1-fr, 2-bk, 3-br

    //:41/:43 fr, :46/:48 bk, :53/:55 br. Not as good as the first set. Have to work on maintaining speed over practice, sets and repeats. Also had some pretty bad leg cramps at the end of the breast.

    8x50 1:00 dr/smooth IMO

    200 warmdown

    3400 yards
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  9. 1|26|18 lcm

    by , January 26th, 2018 at 05:53 PM (Blog)
    LCM
    11 x 200 IM kick on 5:18 in following way:
    • 50 as 4x12.5 UWDK taking 3-4 sec air break between 4th done as UWAK (underwater atlantis kick)
    • 50 kick on back
    • 50 frog kick with board / snorkel
    • 50 flutter kick with board and snorkel


    I honestly feel my frog kick has developed into my greatest swimming strength. Need to get body back in working order as it has been 21 months since on the blocks for a race.


    My back went south last monday at work doing just simple bending. Was practically stuck on the ground lol. Was a little better tue, and wed, but still uncomfortable to sit now

    Was able to swim as long as I didnt flip

    Updated January 27th, 2018 at 08:00 PM by __steve__

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  10. Workout 01/27/18: morning

    by , January 26th, 2018 at 11:50 AM (Maple Syrup with a Side of Chlorine)
    Quick swim before work today...

    200 free.200 back.200 im drill
    600 shark swim
    4 x 50 easy down fast imo back
    200 loosen
    [Solo/Rec/1600 yds/30 min]
    Categories
    Swim Workouts
  11. 1/26/18 Workout

    by , January 26th, 2018 at 09:54 AM (Swimming Through Jello)
    Still some gunk in the nose/throat but feeling much better overall.

    Friday, 1/26/2018 CrossFit Workout

    Warmup - rowing, stretching, calisthenics

    Strength - Pause front squat - 135/5, 185/5, 205/5, 225/4, 245/3, 265/2, 275/1

    Conditioning -
    50 double unders
    5 15m suicides (5/10/15)
    40 double unders
    4 15m suicides
    30 double unders
    3 15m suicides
    20 double unders
    2 15m suicides
    10 double unders

    7:55
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  12. Sarasota Y Sharks Masters GOLD Workout 1/26/18

    by , January 25th, 2018 at 04:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
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  13. 1/25/18 Workout

    by , January 25th, 2018 at 10:52 AM (Swimming Through Jello)
    Turned out it was more than a cold. Had chills Monday evening, fever through Tuesday, sapped of energy on Wednesday. Finally felt a bit more like myself Wednesday night so went in for a swim this morning. Lucky us, the HVAC wasn't running so no airflow!

    Thursday 1/25/2018 Pool Workout

    200 fr/100 bk/200 k/100 p/100 IM dr

    3x(300/200/100)
    rd 1 - bk @ 5:00/3:00/2:00
    rd 2 - bk/fr @ 5:00/2:50/2:00
    rd 3 - k fins @ 5:00/2:40/1:30

    100 EZ

    100 bk to video
    https://www.instagram.com/p/BeYU_RNHalt/
    ^^^ That's the video.


    100 warmdown

    2800

    Updated January 25th, 2018 at 01:59 PM by JPEnge

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  14. Sarasota Y Sharks Masters GOLD Workout 1/25/18

    by , January 24th, 2018 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    12 x 25 :40 stroke

    Kick set
    1 x 200 4:30
    1 x 100 2:15
    2 x 50 1:15
    4 x 25 :45 fast

    Stroke set
    2x
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 25 :40 free
    1 x 200 3:30 IM strong

    Freestyle/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:25 last 25 strong
    3 x 100 1:20 neg split

    Sprint set
    2x
    3 x 25 :20
    3 x 25 :25
    3 x 25 :30
    3 x 25 :35
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4300
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  15. Workout 01//23/18: evening

    by , January 23rd, 2018 at 10:55 PM (Maple Syrup with a Side of Chlorine)
    Feeling a little sore from the meet this weekend, but overall good. Full house tonight ...

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

    6 x 125 on :20sr (25 fast/75 dps/25 fast) [did extra 25 bk]
    100 kick
    14 x 25 on :40 {odd stroke, evens fast free)
    5 x 50 active recovery on 1:15
    ------------------------------------------------
    [Masters/Rec/2300 yds/55 min]

    Swam with Greg, Joe, Rebecca, Jim, Beth, and newcomer Sean. Hoping to use the 25's as a test set every 2 weeks for the next couple of months, decreasing the interval.

    I joined the Flow Swimmers virtual swimtathlon this year. I have been looking at it for a couple of years and think that it will help me stay consistent with training.
    Flow Swimmers Website
    Categories
    Swim Workouts
  16. Afternoon swim

    Feeling better from accident! Getting stronger in pool🏊🏼*♀️💦😊

    500 w/u

    200 kick w board

    200 pull

    200 pull

    8x25 dolphin odds, Fly even.

    8x25 back streamline odd, full stroke even.

    8x25 breast kick odd, full stroke even.

    8x25 free kick odd, full stroke even

    100 cool.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 1/24/18

    by , January 23rd, 2018 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Main set
    2x
    2 x 50 1:10 [1:05] 25fly/25back
    4 x 50 1:20 [1:15] kick
    2 x 50 1:10 [1:05] 25brst/25free
    4 x 50 1:20 [1:15] kick
    1 x 100 2:10 [2:00] IM

    Freestyle/pull set
    4 x 200 3:20 [3:00] neg split
    4 x 100 1:40 [1:30] last 25 strong
    4 x 50 :50 [:45] desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4000
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  18. Evening Swim

    100 w/u

    2x100 Pull

    100 kick Free
    100 kick back streamline
    100 kick breast
    100 kick dolphin

    2x100 Pull

    100 kick Free
    100 kick Back
    100 kick Breast
    100 kick Dolphin

    4x 25 Fly
    4x25 Backstroke
    4x 25 Breaststroke
    4x25 Free

    100 easy.
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  19. Weights afternoon

    Deadlift #115x8. X2
    Single arm row #40#x5. X2
    Bridge drag sandbag #30x10. X2
    Kneeling rollout SB x6. X2
    Pull ups with band x5. X2
    Waiter Carry KB #25x20 yrds. X2
    Back Sqt #55x10. X2
    Overhead press #50#x6. X2.
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  20. Sarasota Y Sharks Masters GOLD Workout 1/23/18

    by , January 22nd, 2018 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    8 x 25 :40 stroke
    3 x 100 1:30
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Stroke set
    4x
    1 x 100 1:50 reverse IM
    3 x 25 :40 build
    3 x 25 :40 sprint 20
    [25s: RD1 best stroke no free, RD2 brst, RD3 back, RD4 fly]

    Freestyle/pull set
    1 x 200 3:00 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 last 25 strong
    5 x 50 :45 pace
    6 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4200
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    Uncategorized
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