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  1. 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
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  2. 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

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  3. 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
  4. 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
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    Uncategorized
  5. 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.
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  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
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    Uncategorized
  11. 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.
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  12. 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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  13. Workout 01/12/19: morning

    by , January 12th, 2019 at 02:34 PM (Maple Syrup with a Side of Chlorine)
    I helped do a special coaching session with the high school swim team yesterday that consisted of butterfly technique development and flip turns. Once a year I try to help them out and the kids are generally receptive to having someone hop in the water and show them the correct way to do things. I swam about five hundred yards during the course of the hour along with the kids. Today the Masters group worked on preparing for the one hour swim which we will do in 5 weeks.

    200 swim/100 kick/200 pull (extra 200)
    4 x 50 burst and cruise

    2 x (2 x 25 stroke lesson, 3 x 50 stroke)
    -- backstroke 1st round, breaststroke 2nd)

    8 x 100 on hour swim pace + 10sr
    (I did 10 on 1:30, holding 1:15)

    4 x 25 on :30
    200 loosen and out
    [Masters/Rec/2600 yds/75 min]
    ==========================

    A good workout with Greg, Jim, Jeff, Melissa, Kevin, Libby, and Mary. I was planning to hold 1:20s on the 100s so next time I do it I will shoot for 1:25 interval.
    Categories
    Swim Workouts
  14. Friday 1/11/19

    PM SCY w/ Trip @ LRRC "Just kickin' it!"

    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    5x75 @ 1:30 FL kick H.A.S. w/ SNKL
    5x50 @ 1:00 FR kick H.A.S. w/ SNKL
    5x25 @ :30 FL kick H.A.S. w/ SNKL

    20x75 @ 1:10 kick w/ fins + SNKL
    3 - FR H.A.S.
    1 - 50 FR H.A.S./25 UW FL
    2 - FR H.A.S.
    2 - 50 FR H.A.S./25 UW FL
    1 - FR H.A.S.
    3 - 50 FR H.A.S./25 UW FL
    4 - 50 FR H.A.S./25 UW FL
    4 - FAST FR H.A.S. (:45-, :45, :45+, :45-)

    50 FLOAT

    Total: 2800
    Categories
    Swim Workouts
  15. 1/11/19 Workout

    by , January 11th, 2019 at 09:15 AM (Swimming Through Jello)
    Friday, 1/11/2019 CrossFit Workout

    Warmup - plyos, med ball warmup, stretching

    Strength - A) Back Squat - 45/5, 135/5, 205/5, 235/5,5,5
    B) Bench Press (narrow grip) - 45/5, 135/5, 155/5,5,5

    Conditioning - AMRAP 8
    30 double unders
    15 wall balls 20#
    30 double unders
    15 KBS 53#
    3 rounds + 9 DUs

    Big snow storm supposed to hit starting this afternoon through Sunday morning. May not get much done outside of the house this weekend! Back to normal schedule finally next week, will swim M/W/Th, CF T/Fr/maybe Sa depending on the workout. Head Senior coach said I would be welcome to do some of the power work that the M/W morning group sometimes does, so that should be fun.
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  16. 1/10/19 Workout

    by , January 10th, 2019 at 10:05 PM (Swimming Through Jello)
    Thursday, 1/10/2019 CrossFit Workout

    Warmup - airbike, PVC warmup, barbell warmup

    Strength - A) Power Clean - 135/3, 165/3x5
    B1) Seated sled drag - 3x2x ascending weight
    B2) Wall squat sit - 3x1:00

    Conditioning - 5 rounds
    8 SDHP 75#
    8 TTB
    8 OH lunge 75#
    3:44
    Probably should have gone with 95#.
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 1/11/19

    by , January 10th, 2019 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:00 choice
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 150 3:30
    1:00 [vertical kick]

    Main set
    2x
    2 x 25 :45 1easy/1fast
    2 x 50 1:00 1easy/1fast
    2 x 75 1:30 1easy/1fast
    2 x 100 2:00 1easy/1fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    1 x 400 6:00 long & strong
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 150 2:15 neg split
    1 x 200 3:00 long & strong
    1 x 100 1:30 neg split
    1 x 100 1:30 long & strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4350
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  18. Wednesday 1/9/19

    PM SCY Solo @ LRRC “I.M. tired”
    CORE7 post swim

    Swim:

    10x100 @ 1:45 kick/scull/drill/swim w/ SNKL

    12x75
    Odd: FL/BK/BR
    Even: BK/BR/FR
    6 @ 1:20 drill
    6 @ 1:05 STRONG

    10x50 @ :40 FL kick w/ fins + BD

    6x100 pull w/ SP
    Odd @ 1:15 FR
    Even @ 1:30 BK

    Total: 3000

    CORE7:

    - high plank to low plank (RD3 switch on command)
    - crunch to sit up w/ 10# db (RD1), Statue of Liberty sit ups w/ 10# db (RD2 switch every :15, RD3 switch at :30)
    - leg lift to hip raise (RD3 switch on command)
    - bicycles (RD1), bicycles/flutter kick on command (RD2 switch at :30), bicycles to flutter kicks (RD3 switch on command)
    - oblique crunch (RD1), oblique v-ups (RD2/RD3 switch at :30)
    - half burpees (RD1), half burpees/mountain climbers (RD2 switch at :30), half burpees to mountain climbers (RD3 switch on command)
    - plank rotations (RD1/RD2), “beat boys” (RD3)

    Updated January 10th, 2019 at 11:00 AM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 1/10/19

    by , January 9th, 2019 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    8 x 25 :45 choice
    3 x 100 2:15 kick
    8 x 25 :45 choice
    3 x 100 1:30

    Main set
    6 x 75 1:30 [1-3 stroke/4-6 choice]
    6 x 50 1:05 [1-3 stroke/4-6 choice]
    6 x 25 :30 [1-3 stroke/4-6 choice]
    [Each group: desc 1-3/4-6]

    Sprint set
    2x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    1 x 75 1:00 free
    1 x 50 1:00 free
    1 x 25 1:00 free
    [All swims sprint]

    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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    Uncategorized
  20. Some Workouts

    by , January 9th, 2019 at 09:44 AM (Swimming Through Jello)
    Workout dump of the first half of the week, with Julian Calendar Christmas with the in-laws sandwiched in between. Usual lack of sleep since they don't believe in window treatments.

    Sunday, 1/6/2018 Garage Squats

    Back squat - 45/5, 135/3, 185/3, 225/3, 255/3, 280/3, 265/5, 250/7, 235/10

    Got this done in like 15-20 minutes. Time to move up in weight again if I feel good next weekend.

    Tuesday, 1/8/2018 CrossFit Workout

    Warmup - stretching, jump rope work

    Strength - A) Deadlift - 135/5, 225/3, 290/5,5,5
    (Start of linear progression cycle)
    B1) Pullup - 53#/5,5,5
    B2) Landmine push press - 3x5 ea arm, didn't count weight

    Conditioning - AMRAP 7
    50 double unders
    10 OHS 95#

    Wednesday, 1/9/2018 Pool Workout

    200 fr ez 3:20
    150 dr 2:30
    200 fr ez 3:20
    150 k 3:00
    200 fr 80%

    8x50 :55 SLOB/fast fr

    5x{200 p br 3/4/5/7 3:10
    100 1:40 25 sw/50 overkick/25 sw
    50 count strokes - decrease by round 1:10}

    6x50 dr/sw 1:00

    2x{100 IM 1:45
    100 fr build 1:45
    50 DPS :50}

    200 warmdown

    4050y

    Pretty good loosen up workout from being out of the water for a week and sitting in a car most of the day yesterday. I'm now signed up for Ozark Champs 1/26-1/27 to qualify for Sectionals (and just to compete some). It's prelim/finals but I probably won't swim too many finals. I am doing (Sectional Q times in parentheses) 100 fl (53.89), 200 br (2:19.49), 100 fr (48.59) on Saturday; 100 br (1:02.99), 100 bk (55.59), 50 fr (22.29) on Sunday. Not sure what day(s) I'll be going to Sectionals yet so did a variety of things... sprint frees might be a little tough to get, 100 fly could be close - might have to suit up.

    Updated January 9th, 2019 at 04:15 PM by JPEnge

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