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  1. Thursday 8/22/19

    PM LCM w/ Trip @ LRRC

    400 swim every 4th head-up scull
    4x100 @ 2:15 Rouse 100s w/ fins

    4x200 @ 2:30
    2 - swim w/ 12.5 UW kick off all walls
    2 - breathe every 4 to weak side pull w/ paddles

    6x100 @ 1:45
    2 - FAST FR kick w/ BD (1:39, 1:41)
    2 - SMOOTH pull w/ SNKL
    2 - FAST FR swim (1:10-, 1:09)

    200 EZ

    Total: 2400
    Categories
    Swim Workouts
  2. Pools are closing. Is yours next?

    by , August 22nd, 2019 at 11:46 AM (Questions from Coaches)
    As Masters coaches, we strive to improve the health and well-being of our athletes, priding ourselves on keeping them active in the sport of swimming for a lifetime. However, many of us have a derisory account of the health and well-being of the aquatic facilities hosting our practices.
    Recently, my community in Sarasota, Fla., was shocked with the unexpected news that our YMCA was permanently closing two fitness centers, including the aquatic facilities. This closure will displace thousands of Y members, including me, who have counted on the Y as their retreat for health and social activities.
    No warnings or calls for help were communicated before this abstruse decision was made to cease operations, just an email outlining the financials struggles that led to this cessation decree. While my shock turned to anger and ensuing sorrow, I contemplated how often this travesty is happening within other Masters communities.
    How much do you know about the financial health of your aquatic facility? If very little, investigate now. Do you have sources within the facility to ask? Is your program represented at the highest levels within senior management or the board of directors?
    Getting involved, educated, and in a position to respond accordingly will help ensure and secure the longevity of your Masters program.
    Categories
    Uncategorized
  3. 8/22/19 Workout

    by , August 22nd, 2019 at 08:27 AM (Swimming Through Jello)
    Thursday, 8/22/2019 Pool Workout

    3x{100 fr/100 IM/100 st/100 k} :10 rest

    4x100 25 fl/75 fr 1:30
    1x100 br KPK 2:00
    3x100 25 fl/75 fr 1:30
    1x100 br w/flutter k 2:00
    2x100 25 fl/75 fr 1:30
    1x100 br w/dolphin k 2:00
    1x100 fl 2:00
    1x100 br 2:00

    6x50 fr/ch 1:00 ez

    4x25 k SLOB :30
    2x25 k r side :30
    2x25 k l side :30
    2x50 catchup 1:00
    4x25 br k board :30
    2x25 UDK board :30
    2x50 build fr 1:00

    100 ez
    3x25 dive + 25 ez
    200 warmdown

    3800
    Categories
    Uncategorized
  4. Wednesday 8/21/19

    PM LCM Solo @ LRRC I.M.

    2x
    300 swim every 4th 25 scull w/ SNKL
    2x150 @ :20 rest 25 kick/25 drill
    #1 - FL/BK/BR
    #2 - BK/BR/FR
    3x100 @ 1:30 D1-3 pull w/ paddles + SNKL

    2x
    50 AE MAKE
    100 AE MAKE
    150 AE MAKE
    :45 REST (RD1)/1:30 REST (RD2)
    200 FAST
    100 EZ

    RD1:
    @ :40 FR
    @ 1:25 FR/BK
    @ 2:10 FR/BK/BR
    @ 2:50 FR-I.M. (2:40)

    RD2:
    @ :45 FR
    @ 1:30 BR/FR
    @ 2:15 BK/BR/FR
    @ 3:00 I.M. Try to beat FR-I.M. time (2:40-)

    Total: 3000
    Categories
    Swim Workouts
  5. 8/21/19 Workout

    by , August 21st, 2019 at 09:00 AM (Swimming Through Jello)
    Wednesday, 8/21/2019 CrossFit Workout

    Warmup - airbike, plyos, ring warmup, barbell warmup, stretching

    Conditioning -
    Ringer 1
    on 9:00
    30-20-10
    Assault Bike calories
    Toes to Rings
    (6:08)

    1 min rest

    Ringer 2
    15-10-5
    Burpees to rings
    OHS 95#
    (3:59)
    Categories
    Uncategorized
  6. Tuesday 8/20/19

    PM LCM Solo @ LRRC

    1000 SKIPS

    12x100 @ 1:35 SMOOTH FR kick w/ fins + BD

    2x300 @ 4:30 (go out strong and try to equal or beat opening split on last 100)
    #1 - 3:52 - 1:16/1:20/1:16-
    #2 - 3:49 - 1:16/1:18/1:15

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
    Categories
    Swim Workouts
  7. 8|20|19 LCM

    4 x 50 (25 nbfr / 25 o-bk, e-br) on 2:00
    3 x 50 (25 nbfr / 25 o-bk, e-br) on 2:30
    5 x 50 (32 nbfr / 18 ez fr) on 3:00

    200 slowmotion fr (1:15 pace) with snorkel
    Categories
    Uncategorized
  8. Monday 8/19/19

    PM LCM Solo @ LRRC

    2x
    400 @ :30 rest
    RD1: 100 FR/100 BK
    RD2: I.M. 50 dr/50 sw
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x200 @ 3:00 SMOOTH pull w/ paddles + SNKL

    100 EZ

    Total: 2700
    Categories
    Swim Workouts
  9. Weekend Workouts

    by , August 19th, 2019 at 08:38 AM (Swimming Through Jello)
    Saturday, 8/17/2019 Pool Workout

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

    1x200 3:00 b x50
    2x175 2:30 w/fins 100k/75sw
    3x150 2:15 p br3/5/7 x50
    4x125 2:05 75dr/50sw IMO
    5x100 o-fr 1:20, e-bk 1:30
    6x75 1:20 k/d/s
    7x50 1:00 D1-3,4-6, 7 ez
    8x25 :35 FAST o-k IMO, e-sw IMO

    200 warmdown

    4200y

    Sunday, 8/18/2019 Triathlon Training

    16 mi bike ~58 minutes


    Monday, 8/19/2019 Pool Workout


    400 sw/300 p/200 IM dr/sw/100 k

    3x{100 dr 1:40 (6-1-6, fist, catchup)
    100 1:30
    200 b 3:10
    100 fast 2:00}
    rd1-fr, rd2-p, rd3-k/fins

    6x50 fr/ch ez 1:00

    12x50 k w/board 1:15 - 25 UW/25 V.S.

    100 ez

    6x50 pull reverse paddles fast :50

    200 warmdown

    4000y
    Categories
    Uncategorized
  10. Friday 8/16/19

    PM LCM Solo @ LRRC "Short Axis of Evil"

    1000 SKIPS

    2x
    4x100 @ 2:30 from DIVE
    RD1:
    #1 - 15M FL NO BREATH/35 EZ/50 FL drill
    #2 - 30M FL NO BREATH/20 EZ/50 FL drill
    #3 - 50 FL NO BREATH as far as possible, after that sprint FL/50 FL drill
    #4 - EZ
    RD2:
    #1 - 2 pullouts/FAST BR to 20M mark/30 EZ/50 BR drill
    #2 - 4 pullouts/FAST BR to 30M mark/20 EZ/50 BR drill
    #3 - 50 BR FAST w/ 6x pullouts/50 BR drill
    #4 - EZ

    Total: 1800
    Categories
    Swim Workouts
  11. 8|16|19 LCM

    5 x 50 fr on 0:90
    4 x 50 on 2:00 br bk br fr
    4 x 50 fr on 2-3:00 20m fast | 30m ez
    2 x 50 stroke bk br
    4 x 50 fr very slow
    Categories
    Uncategorized
  12. Thursday 8/15/19

    PM LCM Solo @ LRRC "How out of shape are you?"

    20x50 @ :50 FR w/ fins + paddles + SNKL

    4x100 @ 1:20 (1:16, 1:17+, 1:17, 1:17)
    1:20 REST
    3x100 @ 1:20 (1:15+, 1:16+, 1:16)
    1:20 REST
    2x100 @ 1:20 (1:14, 1:14+)
    1:20 REST
    100 @ 1:20 (1:10)

    200 EZ FL kick w/ fins + BD

    Total: 2200
    Categories
    Swim Workouts
  13. 8|14|19 24m pool

    Warmed up with bands and did a few nerve flossing stretches to get the tingling out of hand (very useful technique). Looked at clock 12:30, confirmed with lifeguard rec swim will be open at 1:00. No. Pool is closed for the year and available only for PT swimming. Oops, now I have just 28 minutes to swim.

    10 x 24s with 10-20sec r, o-fr | e-bk
    10 x 24s with 10-20sec r, o-fr | e-bk, snorkel
    20 x 24s with 10-20sec r, o-fr | e-bk, fins snorkel
    Categories
    Uncategorized
  14. 8/15/19 Workout

    by , August 15th, 2019 at 01:57 PM (Swimming Through Jello)
    Thursday, 8/15/2019 Pool Workout

    2x(100 fr/100 IM dr/100 bk/100 k)

    3x{2x100 bk 1:40 1-dr, 2-sw
    200 IM k 3:20
    200 IM 3:00}

    5x{75 free o-ez/fast/ez, e-fast/ez/fast 1:20
    50 DPS 1:00}

    5x100 k/fins 1:30 d2-5

    100 ez
    2x25 start+ 25 ez
    100 warmdown

    4050y
    Categories
    Uncategorized
  15. Wednesday 8/14/19

    PM LCM Solo @ LRRC "I.M."

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 k/dr/sw w/ fins
    RD1 @ 2:30 BK
    RD2 @ 2:20 FL
    6x50 kick w/ BD
    RD1 @ :55 FR
    RD2 @ 1:05 BR

    100 SMOOTH

    Total: 2100
    Categories
    Swim Workouts
  16. Tuesday 8/13/19

    PM LCM Solo @ LRRC "A thunderstorm ate my practice"

    1000 SKIPS

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 1400
    Categories
    Swim Workouts
  17. 8/13-8/14/19

    by , August 14th, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 8/14/2019 Garage Lifting

    Warmup - plyos, stretching

    Clean + Power Jerk - 95/1+1, 135/1+1, 165/1+1, 185/1+1, EMOM 205/1+1x5, 207.5/1+1, 210/1+1, 212.5/1+1, 215/1+1, 220/1+1, then 220/1+1x2 no clock

    SnDL (3 sec pause knee) + SnRDL - 205/1+5x4

    50 pushups
    50 situps


    Wednesday, 8/14/2019 CrossFit Workout

    Warmup - rowing drills, PVC warmup, core warmup

    Strength - Suitcase DL - 110/12x2, 120/12, 130/12 ea side

    Conditioning
    AMRAP 4
    15 cal row/15 burpees/15 C2B pullups
    rest 4
    AMRAP 4
    12 cal row/12 burpees/12 T2B
    rest 4
    AMRAP 4
    9 cal row/9 burpees/9 pullups

    1 round + 21 reps; 2 rounds; 2 rounds + 15 reps
    Categories
    Uncategorized
  18. Monday 8/12/19

    PM LCM Solo @ LRRC

    300 swim every 4th 25 scull w/ SNKL

    2x
    3x100 @ 2:00 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x100 @ :10 rest D1-3 (1:19, 1:17, 1:14)

    200 EZ

    Total: 2200
    Categories
    Swim Workouts
  19. 8/12/19 Workout

    by , August 12th, 2019 at 08:36 AM (Swimming Through Jello)
    Monday, 8/12/2019 Pool Workout

    200 fr/100 k/200 IM dr/100 k/200 st

    2x{200 p 2:40
    3x150 dr/b/fast 2:15
    100 free fast}
    rd1 - 150s IMO, rd2 - 150s fr

    6x50 ch/sw ez 1:00

    8x50 fr 1:00 o-12.5 DPS/37.5 hard, e-reverse

    5x100 k/fins 1:30 light descend

    200 warmdown

    2x25 start + 25 ez

    3800y

    Felt really horrible in the water most of the morning, got a bit more going near the end. I'd say a lost practice, but really not because any training day is something better than nothing.

    Updated August 12th, 2019 at 08:59 AM by JPEnge

    Categories
    Uncategorized
  20. 8|11|19 SCM


    8|11 1PM and hot water/air

    20 x 25 on 15-30r frbkfrbr order

    about 15 various intensity, off-wall bursts between coasting with fins

    8|9|19 24m outside pool

    5x (1 length ea, resting 0:20, Fr,Bk,Br,Bk)
    5 ea 93% 24m nb Frs, then ezs, wt fins
    240m swim wt fins|snork bursting off the wall 5 times within
    Registered for local meet weekend after next
    50 fr
    100 br
    50 bk
    100 fr
    50 br
    1 relay applied

    As long as I better all swims earlier this year, made it rather easy to do, I will be content.

    Updated August 12th, 2019 at 11:38 AM by __steve__

    Categories
    Uncategorized