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  1. Monday 1/21/19

    PM SCY Solo @ LRRC "I clap, you clap, we all clap for AFAP!"

    2x
    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim
    4x75 @ 1:10 3/2/1 breaths/25 pull w/ SP
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x
    300 @ 3:30/3:30/3:45 AE
    200 @ 2:20/2:20/2:30 AE
    100 @ 1:10/1:10/1:15 AE
    100 @ 4:00 FR kick AFAP w/ BD (1:22+, 1:23, 1:21-)

    200 EZ

    Total: 4300
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 1/22/19

    by , January 21st, 2019 at 02:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 1:45
    4 x 75 1:45 kick
    6 x 50 1:00 choice

    Main set
    1 x 75 1:30 easy
    2 x 75 1:30 fast
    1 x 75 1:30 easy
    3 x 75 1:30 fast
    1 x 75 1:30 easy
    4 x 75 1:30 fast
    [All swims choice]

    Kick set
    3 x 50 1:15 desc 1-3
    1:00 [vertical kick]
    2 x 50 1:15 25easy/25fast
    1:00 [vertical kick]
    1 x 50 1:15 fast

    Freestyle set
    4 x 50 :50 desc 1-4
    3 x 100 1:30 last 25 strong
    2 x 200 3:00 neg split
    2 x 200 2:50 neg split
    3 x 100 1:25 last 25 strong
    4 x 50 :45 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  3. Weekend Workouts

    by , January 21st, 2019 at 09:45 AM (Swimming Through Jello)
    Friday, 1/18/2019 CrossFit Workout

    Warmup - rowing, stretching, KB warmup, barbell warmup

    Strength - A) Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5, 305/5, 315/5
    B1) Tempo pullup (2 sec hold, 4 sec eccentric) - 35#/3, 44#/3, 53#/3
    B2) Ring Pushpus - 15x3

    Conditioning - With 53# KB, 3 rounds
    60m 1-arm farmers carry
    12 RKBS
    60m 1-arm farmers carry
    12 reverse lunges

    4:13

    Saturday, 1/19/2019

    Warmup - airbike, stretching, barbell warmup

    Skill - Hang Squat Clean + Thruster - 95/2+2, 115/2+2, 135/2+2, 155/2+2

    Conditioning - in teams of 3, 30 min time cap, reps broken evenly (until last round when we hit the time cap but I wanted to finish)
    2 rounds
    24 bar facing burpees
    24 hang squat cleans 95#
    24 TTB
    24 thrusters 95#
    then 91 cal bike
    2 rounds
    21 bar facing burpees
    21 hang squat clean 115#
    21 TTB
    21 thursters 115#
    then 67 cal bike
    2 rounds
    15 bar facing burpees
    15 hang squat clean 135#
    15 TTB
    15 thrusters 135#
    then 50 cal bike

    Monday, 1/21/2019 Pool Workout
    Sore from Saturday workout + want to rest legs a little for meet this weekend + 15 degree high temp = no garage squats Sunday. Still tired legs Monday morning, took a bit to get into it. Just worked on getting and keeping my heart rate up on the main set - was pretty solidly in aerobic range the whole set.

    5x200 3:00 start from 200 back, replace 50 free at back ea 200
    6x75 sw/dr/sw 1:15 (IMO dr/sw)

    2x{400 p br 3/5/7/3 by 50 5:20
    300 dr 6-1-6/zipper/1-arm by 50 4:20
    200 k 3:20
    100 1:40}

    8x25 :30 w/fins o-shooter, e-EZ
    8x50 1:00 o-fast fr, e-EZ
    6x25 o-start from blocks, e-EZ
    //Starts still feel pretty horrific but I guess they are a bit better than last week...

    100 warmdown

    4450y

    Updated January 21st, 2019 at 10:55 AM by JPEnge

    Categories
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  4. Saturday 1/19/19

    PM SCY w/ Trip @ LRRC

    2x
    400 swim every 4th 25 kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3 1 breath max on 2nd/4th 25

    200 SMOOTH BR kick w/ BD

    4x200 @ 2:30 FR
    3x200 @ 2:35 FR.I.M.
    4x200 @ 2:45 D1-4 BK (2:39-, 2:37+, 2:35+, 2:28)

    2x100 @ 1:30 PERFECT STROKE! breathe every 5 w/ 4/6/2 turns

    Total: 4600
    Categories
    Swim Workouts
  5. Workout 01/19/19: morning

    by , January 19th, 2019 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Still on a 50's kick lately...

    200 swim/100 kick/200 pull [extra 100]
    2 x 25 burst and cruise
    ---
    2 x 50 breast
    1 x 50 kick
    2 x 50 back
    ---
    41 x 50 on 1:00 [did 4 x 75, 2 x 50 kick, 2 x 50 back, then 41]
    ---
    100 loosen and out
    [Masters/Rec/3550 yds/70 min]
    ===================
    Good workout with Greg, Jeff, Kevin and Libby. The 41 is in honor of my birthday yesterday. Now to get ready for an 80's Dance Party at one of our local breweries with my wife tonight as the big snowstorm barrels in for the weekend.
    Categories
    Swim Workouts
  6. Friday 1/18/19

    PM SCY w/ Trip @ LRRC

    10x100
    1 @ 2:00 kick
    1 @ 1:50 75 kick/25 swim
    1 @ 1:40 50 kick/50 swim
    1 @ 1:30 25 kick/75 swim
    1 @ 1:20 swim
    5 FR (kick H.A.S.) w/ SNKL
    5 BK (kick S-line)

    12x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    18x50 @ :50
    Odd: FR 4/6/2 turns
    Even: BK 4 FL kicks off all walls

    Total: 2500
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 1/21/19

    by , January 18th, 2019 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 150 2:45 [2:15] 50st/50fr/50st
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    9 x 50 1:20 [1:15] alt 2fast/1easy
    1 x 50 easy swim

    Freestyle set
    3 x 300 5:00 [4:30] desc 1-3
    3 x 200 3:20 [3:00] desc 1-3
    3 x 100 1:40 [1:30] desc 1-3

    Main set
    4x
    1 x 50 1:15 [1:05] perfect stroke choice
    1 x 50 1:15 [1:05] easy
    1 x 100 2:15 [2:00] strong choice

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  8. Thursday 1/17/19

    PM SCY w/ Trip @ LRRC

    9x100 @ 1:50 25 kick H.A.S./25 scull/25 kick H.A.S./25 swim w/ SNKL

    100 @ 1:20 (1:07+)
    200 @ 2:40 (2:15+)
    300 @ 4:00 (3:20+)
    400 AE FR kick H.A.S. w/ SNKL
    300 @ 4:00 (3:24)
    200 @ 2:40 (2:11)
    100 @ 1:20 (1:02)

    100 FLOAT

    Total: 2600
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 1/18/19

    by , January 17th, 2019 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 50 1:15 stroke
    4 x 75 1:15
    6 x 25 :30 strong

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

    Main set
    6 x 100 2:00 alt. 1easy/1fast
    6 x 50 1:15 alt. 1easy/2fast
    6 x 25 :45 all fast
    [All swims choice]

    Freestyle set
    2x
    1 x 400 6:00 long & strong
    4 x 100 1:30 desc 1-4

    Warm down
    4 x 50 1:00

    Total:4300
    Categories
    Uncategorized
  10. 1/17/19 Workout

    by , January 17th, 2019 at 09:55 AM (Swimming Through Jello)
    Thursday, 1/17/2019 Pool Workout

    Took a bit of time to get into it today, started out pretty stiff. Was a good refresh workout though, did some fast stuff but wasn't totally gassed by the end like the past few workouts.

    3x{100 fr 1:25
    100 IM 1:35
    100 bk 1:45
    100 k 1:55}

    4x{4x25 :30 SLOB/k on side fast/1-arm/build}

    4x(125 fr cruise 2:10
    100 bk/fr 1:40
    75 bk 1:10 D1-4 (:52, :49, :47, :42)}

    6x50 dr/sw 1:00 EZ

    4x{4x25 br :30 build/KPK/streamline K/SLOB fast
    50 EZ 1:00}

    2x25 fast off blocks, 25 ez between
    //My starts are *really* bad. Like, it's obvious I haven't been off the blocks since early November. Oof.

    100 warmdown

    3900y

    Updated January 17th, 2019 at 10:30 AM by JPEnge

    Categories
    Uncategorized
  11. Wednesday 1/16/19

    PM SCY Solo @ LRRC

    4x
    100 @ 2:00 I.M. kick H.A.S. w/ SNKL
    75 @ 1:30 I.M. (drop 1 stroke) kick H.A.S. w/ SNKL
    50 @ 1:00 I.M. (drop another 1 stroke) kick H.A.S. w/ SNKL
    25 @ :30 I.M. (drop another 1 stroke) kick H.A.S. w/ SNKL
    RD1: FR stands alone
    RD2: BR stands alone
    RD3: BK stands alone
    RD4: FL stands alone

    12x25 @ :40 BK kick H.A.S. focus on shoulder roll

    12x25 @ :30 FR swim PERFECT STROKE! w/ 4/6/2 turns

    8x50 @ :55 FR kick H.A.S. w/ SNKL
    :40 REST
    6x50 @ :50 FR kick H.A.S. w/ SNKL
    1:00 REST
    4x50 @ :45 FR kick H.A.S. w/ SNKL
    1:00 REST
    2x50 @ :40 FR kick H.A.S. w/ SNKL

    200 FLOAT

    Total: 2800
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 1/17/19

    by , January 16th, 2019 at 12:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 50 1:15 stroke
    4 x 100 1:30

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

    Sprint set
    4x
    1 x 75 1:30 easy
    1 x 50 1:05 fast
    1 x 50 1:05 easy
    1 x 75 1:30 fast
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    4 x 150 2:15 neg split
    4 x 75 1:05 last 25 strong
    4 x 100 1:30 desc 1-4
    4 x 50 :40 strong

    Warm down
    4 x 50 1:00

    Total:4500
    Categories
    Uncategorized
  13. 1/15-1/16 Workouts

    by , January 16th, 2019 at 09:34 AM (Swimming Through Jello)
    Tuesday, 1/15/2019 CrossFit Workout

    Warmup - rowing, airbike, core, stretching

    Strength - A) Front Squat - 45/5, 135/5, 195/5,5,5
    B) Shoulder Press - 45/5, 75/5, 100/5,5,5

    Conditioning - 3 rounds, :30 on, :30 off
    10m shuttle runs (11, 10, 10)
    50# ball slams (14, 15, 16)
    airbike calories (15,15,16)


    Wednesday, 1/16/2019 Pool Workout

    200 fr/150 pull/200 IM/100 k/50 fr fast

    9x50 DPS/sprint :50

    2x{4x100 1:30 D1-4
    2x200 p 3:00 build by 50
    1x400 k/fins 5:40}
    1x{2x100 1:40 D1-2
    4x50 p :50 build throughout
    1x200 k/fins under 2:20}

    6x50 dr/sw 1:00 warmdown

    4450y

    Pretty sore coming into this morning and pretty much exhausted coming out. Could get up speed for the fast parts but otherwise just wasn't feeling it.
    Categories
    Uncategorized
  14. Workout 01/15/19: evening

    by , January 15th, 2019 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Good swim tonight made great because my wife decided to swim! She has a workout goal and I did my best to be supportive, and I noticed that she swam even more than she had planned on!

    200 swim/100 back/200 pull (did extra 200)
    4 x 100 quarters strong

    4 x 75 ksp (did 4 on 1:15, 50 extra)
    6 x 150 on 2:45 (did 200s)
    4 x 25 on :30
    200 loosen
    [Masters/Rec/2950yds/55 min]
    =========================
    Working on pacing with Greg, Jim and Carol.
    Categories
    Swim Workouts
  15. Tuesday 1/15/19

    PM SCY Solo @ LRRC

    10x100 @ 2:00 FR kick H.A.S. w/ SNKL

    6x50 @ 1:10 FL kick 25 S-line UW/25 on back H.A.S.
    1:00 REST
    6x50 @ 1:10 FL kick 15M S-line BURST UW/rest of 25 on back H.A.S. (repeat for 2nd 25)

    10x200 @ 2:50 FR kick AE H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 3800
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 1/16/19

    by , January 15th, 2019 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:30
    2 x 150 2:15
    3 x 100 1:30
    4 x 75 1:30 alt. st/fr/st

    Kick set 1
    1 x 200 4:30
    6 x 25 :45 fast

    Main set
    4x
    3 x 50 1:05 desc 1-3
    2 x 25 :45 fast
    [RD1/3 stroke, RD2/4 choice]

    Kick set 2
    2x
    1 x 50 1:15
    1:00 [vertical kick]
    2 x 25 :45 fast

    Freestyle set
    3 x 200 3:00
    3 x 150 2:10
    3 x 100 1:30
    3 x 75 1:05
    3 x 50 :45
    3 x 25 :30
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  17. Monday 1/14/19

    PM SCY w/ Trip @ LRRC "Punishing my legs"

    10x100 @ 2:00 kick H.A.S. w/ SNKL
    5 - FR
    5 - I.M.

    24x25 @ :40 V.S. kick H.A.S. w/ SNKL
    Alternate:
    4 - FR
    4 - FL

    3x
    300 @ 4:00 D1-3 FL kick H.A.S. w/ fins + SNKL
    3x100 @ 1:30 D-13 FR kick H.A.S. w/ fins + SNKL
    RD1: 3:46, 1:15, 1:09, 1:02+
    RD2: 3:38, 1:12, 1:06, :59
    RD3*: 3:25, 1:11, 1:07, :59
    *Bonus 1:00 rest before RD3

    100 FLOAT

    Total: 3500
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 1/15/19

    by , January 14th, 2019 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 alt. 25st/25fr
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3 x 50 1:15
    3 x 50 1:10
    3 x 50 1:05
    1 x 50 easy swim

    Stroke set
    4x
    2 x 25 :45 perfect stroke
    1 x 100 2:00 stroke/IM strong

    Sprint set
    4 x 50 1:30 fast
    3 x 50 1:15 fast
    2 x 50 1:00 fast
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 100 1:30 desc 1-3/4-6
    5 x 100 1:25 neg split
    4 x 100 1:20 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  19. Celebrate getting older

    by , January 14th, 2019 at 11:58 AM (Questions from Coaches)
    Do you have Masters swimmers whose only concern is how fast they swim and fear the inevitability of getting slower? Remind them that swimming is about more than becoming faster. Medical research has shown that swimming slows the aging process, loss of muscle mass, reduction of cognitive brain function, and decreased libido as swimmers get older. Your swimmers might not be swimming as fast, but they're getting better.
    Categories
    Uncategorized
  20. 1/13-1/14

    by , January 14th, 2019 at 10:01 AM (Swimming Through Jello)
    Large snowstorm Friday night (9"+ is massive for St. Louis), so was kinda snowed in Saturday. Did some walking and playing with the dogs and shoveled my driveway, which was a decent workout in itself.

    Sunday, 1/3/2019 Weightlifting Workout

    Warmup - stretching, plyos, barbell warmup

    Power Snatch + Squat Snatch - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/1+1x3

    Hang Squat Clean + Split Jerk - 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+1, 245/1+1x3
    //These felt a lot better than I expected. Strength starting to come around again, I think.

    Back Squat - 135/3, 185/3, 225/3, 255/3, 285/3, 270/5, 255/7, 240/10
    //Went up in weight from last week, actually felt pretty good even after the other lifts.

    Monday, 1/14/2019 Pool Workout
    Body was feeling pretty tired this morning between the bunch of weightlifting and driveway shoveling. Legs were even more dead by the end here!

    4x200 :30 rest - 1-ez, 2-dr/sw, 3-k/sw, 4-80%

    2x{300 sw 5:00
    4x50 k D1-4 1:10}

    3x50 ez 1:00

    2x{3x100 1:25 moderately hard
    2x100 1:30 p br4 90%
    1x100 1:45 fast}

    6x50 dr/sw 1:00

    4x{75 k side/side/back 1:45
    50 dr :55
    25 1-arm FAST :30}

    100 warmdown

    4150y

    Meet in <2 weeks, will have to start working some starts and cleaning up turns and breakouts and stuff soon. And hopefully feeling some pop!

    Updated January 14th, 2019 at 11:58 AM by JPEnge

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