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  1. Wednesday 6/27/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    2x
    400 swim (50 FR/50 BK) DIVE every 100
    4x25 @ :45 UW FL kick
    4x50 @ 1:00 FR swim with overkick w/ SNKL

    4x50 @ :50 @ 200 PACE (:32, :33-, :33, 32+)
    200 SMOOTH FR kick w/ fins + BD
    3x50 @ :45 @ 200 PACE (:32, :33, :32+)
    50 EZ
    200 SMOOTH FR kick w/ fins + BD
    2x50 @ :40 @ 200 PACE (:32+, :32)
    100 EZ

    Total: 2400

    CORE7

    :30 for each exercise in a couplet
    - leg lift to hip raise/pulse ups (reverse order RD3)
    - in-and-outs/floor wipers + up and over (reverse order RD3)
    - cross over sit-ups (switch sides at :30)
    - sit-up to "heels to heaven"
    - bear crawl burpees (RD2 add 1x push-up, RD3 add 4x high knees to chest)
    - low plank walkouts (RD3 switched to low plank spidermans)
    - plank rotations
  2. 6/27/18 Workout

    by , June 27th, 2018 at 07:49 PM (Swimming Through Jello)
    Wednesday, 6/27/2018 CrossFit Garage Workout
    Might get stormed out of swim practice tomorrow so did yesterday's CrossFit workout that looked fun in my garage just in case.

    Warmup - plyos, stretching

    Strength (deload week) - A1) DB shoulder press - 25/20x3
    A2) Inverted row - 3x10

    Conditioning - AMRAP 7 minutes
    7 box jump 24"
    7 burpees
    7 KBS 53#
    7 rounds + 11 reps
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  3. Better Diet, Better Brain

    A study published in June 2018, The Rotterdam Study, showed that a better quality diet is related to larger brain tissue. This can have an impact on an aging brain and the risk for dementia. Brains do tend to shrink with age. However, a diet high in vegetables, fruit, whole grains, nuts, dairy, and fish and a low intake of sugar-containing beverages was associated with larger brain volumes.
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  4. Sarasota Y Sharks Masters GOLD Workout 6/27/18

    by , June 27th, 2018 at 03:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    4 x 100 2:30 [2:15] kick
    4 x 50 1:00 [:50] desc 1-4

    Stroke set
    4x
    1 x 50 1:15 [1:10] drill
    1 x 50 1:15 [1:10] 25easy/25fast
    1 x 50 1:15 [1:10] 25fast/25easy
    1 x 50 1:30 [1:20] fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: fist drill]

    Freestyle set
    2 x 300 5:00 [4:30] long & strong
    3 x 200 3:10 [3:00] neg split
    6 x 100 1:40 [1:30] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
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  5. Tuesday 6/26/18

    PM LCM Solo @ LRRC

    1000 SKIPS

    3x
    2x300 pull w/ paddles + SNKL Desc in pairs 1-3
    RD1 @ 4:20 (4:02, 4:05)
    RD2 @ 4:10 (3:54, 3:58)
    RD3 @ 4:00 (3:46, 3:45)
    3x100 @ 2:30 "Rouse 100s" w/ fins

    6x50 @ 1:00 25 B&A/25 swim w/ SNKL

    Total: 4000
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 6/26/18

    by , June 26th, 2018 at 02:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    6 x 50 1:05 [1:00] 25fist drill/25swim
    4 x 100 2:00 [1:45] IM or 50st/50fr

    Main set
    3x
    1 x 300 6:15 [5:45] 1st 100 kick, 2nd stroke, 3rd free
    1 x 100 2:30 [2:00] strong
    [100s: RD1 kick, RD2 stroke, RD3 choice]

    Freestyle set
    2x
    3 x 150 2:20 [2:05] desc 1-3
    1 x 50 1:10 [1:00] best effort

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

    Warm down
    4 x 50 1:00

    Total: 4100
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  7. 6/26/18 Workout

    by , June 26th, 2018 at 09:44 AM (Swimming Through Jello)
    Tuesday, 6/26/2018 Pool Workout
    Thunderstorms in the area so got to swim in the bathtub, 85 degree, lane line-less SCM pool, and nobody else showed up so I was all by myself. Hooray?

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

    8x75 k/dr/sw IMO 1:20

    20x50 pull - 6 reverse paddles :55, 6 no paddles :55, 8 pads & snorkel :50

    24x25 :40 D1-3, 3 k/3 sw IMO

    200 warmdown

    3200m

    I think my triceps just live in a constant state of soreness at this point. Haven't gotten much power out of them since Nationals... think the rowing yesterday got me this time.
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  8. Monday 6/25/18

    PM LCM Solo @ LRRC

    2x
    300 swim (100 FR/50 BK)
    4x75 @ 1:20 k/dr/sw w/ fins + SNKL
    2x150 @ 2:20 pull w/ paddles + tube breathe 2-4-6 by 50

    200 @ 2:45 1st 50 STRONG
    2x150 @ 2:05 2nd 50 STRONG
    3x100 @ 1:30 swim w/ fins last 25 FAST

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

    Total: 3000

    Updated June 26th, 2018 at 12:13 AM by Calvin S

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  9. Sarasota Y Sharks Masters GOLD Workout 6/25/18

    by , June 25th, 2018 at 12:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15] swim w/fast overdrive kick

    Sprint set
    3x
    1 x 100 2:00 [2:00] easy
    1 x 50 1:30 [1:20] sprint
    1 x 50 1:30 [1:20] easy
    1 x 100 2:30 [2:00] sprint
    [RD1 stroke, RD2-3 choice]

    Freestyle set
    3x
    4 x 100 1:40 [1:30] desc 1-4
    1 x 100 2:00 [1:45] best effort NO GEAR

    Warm down
    4 x 50 1:00

    Total: 4000
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  10. 6/25/18 Workout

    by , June 25th, 2018 at 09:00 AM (Swimming Through Jello)
    Monday 6/25/2018 CrossFit Workout

    Warmup - yoga, stretching, plyos

    Strength (deload week) - Goblet Squat 4 sec eccentric, 2 sec hold bottom - 70#/8x3

    Conditioning -
    50 cal row
    5 MU
    40 cal row
    4 MU
    30 cal row
    3 MU
    20 cal row
    2 MU
    10 cal row
    1 MU

    10:35

    Core - 3x{40 abmat situps, 20 sec ea arm 1-arm DB overhead hold 50#, 1 min rest}
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  11. 6/24/18 Workout

    by , June 24th, 2018 at 12:40 PM (Swimming Through Jello)
    Went kayaking a bit with my mom Saturday, also some yard and housework, but otherwise pretty much a rest day. Back in the water this morning.

    Sunday, 6/24/2018 Pool Workout
    CMS, LCM

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

    300 5:30 100 fr/50bk
    2x150 o-fr 2:30 e-fr/bk/fr 2:40
    4x100 p/pads & snorkel 1:45

    4x{4x50 1:15 1-k, 2-dr, 3-smooth, 4-fast} br/bk/fr/br
    8x50 1:00 25 UWK/fins 25 easy

    8x50 1:00 o-25 fast IMO 25 easy, e-smooth
    //Purpose of these was to get some video, might post it if I can crop and stitch so it's not too long.

    100 warmdown

    3500m
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  12. Sarasota Y Sharks Masters GOLD Workout 6/24/18

    by , June 24th, 2018 at 11:22 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [4:45]
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:05] stroke
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    1 x 150 3:40 [3:15]
    1 x 50 1:20 [1:15] fast
    1:00 [vertical kick]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    8 x 50 :55 [:50] desc 1-4/5-8
    1 x 400 neg split

    Stroke set
    2x
    2 x 50 1:10 [1:05] fly
    2 x 50 1:10 [1:05] back
    2 x 50 1:10 [1:05] brst
    1 x 200 4:00 [3:30] IM or alt 50st/50fr

    Warm down
    4 x 50 1:00

    Total: 4000
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  13. Saturday 6/23/18

    AM LCM w/ Rinaldo Sintjago (for the 100s) @ LRRC "6 on 5"

    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 (:35, :33+, :31+, :37, :34, :32)
    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 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)

    I was unable to swim Thursday in Cincinnati due to thunderstorms, and Friday was the day I drove back to Little Rock. While thinking about practices for the rest of the week on the LONG drive back, I decided to give the "6 on 5" set one more go before taper. I figured I would balance the fact that I feel really worn down from my 10 days of heavy training by wearing my old Blue Seventy full body suit. The suit didn't delay the lactic acid build-up, but it did help me "feel" fast!

    SHOUT OUT to Rinaldo, who was finishing his practice, but decided to jump in and do some 100s with me. First it was, "well, I'll do like two or three." Then he said, "well, one more." Then, "well, one more." Then finally, "well I think I am just going to do the rest of them with you." He was holding 1:03-1:05 on them. It really helped having someone to push me on the back 50 each time!

    Updated June 24th, 2018 at 11:57 AM by Calvin S

    Categories
    Swim Workouts
  14. 6/22/18 Workout

    by , June 22nd, 2018 at 09:32 AM (Swimming Through Jello)
    Friday 6/22/2018 Pool Workout
    CMS, LCM

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

    300 fr/IM/fr 5:30
    4x100 o-fr 1:45 e-IM 2:00

    "Broken 1500"
    500 k/fins
    400 p/pads
    300 k/fins
    200 p/pads
    100 k/fins
    :15 RI

    5x100 fr 2-1:45, 3-1:40
    6x50 breakout fast 25, ez finish 1:00 - o-IMO, e-fr

    100 warmdown

    3700m

    Felt horrid in the water today. Like, worst I've felt since the first couple weeks back in. Just wasn't holding any water with my pull or my kick.
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  15. 6/21/18 Workout

    by , June 21st, 2018 at 09:14 AM (Swimming Through Jello)
    Thursday 6/21/2018 CrossFit Workout

    Warmup - stretches, plyos, PVC warmup

    Strength - A) Hang Snatch - 45/3, 95/2, 115/2, 135/1, 155/1, 175/1, 195/1, 205/1, 215/b,1, 225/f,f,f
    //Gaah! Should have had that 225 but just barely not putting it in the right place overhead.

    B) Split squats - BW/6x3 ea leg

    Conditioning - 6x {1 min (10 SDHP 95#, AMRAP bar facing burpees), 1 min rest}
    Total burpees by round - 16, 16, 16, 15, 14, 14
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  16. Sarasota Y Sharks Masters GOLD Workout 6/21/18

    by , June 20th, 2018 at 02:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    IM/stroke set
    3x
    3 x 25 :40 stroke
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    3x
    1 x 25 :45 easy
    5 x 25 :45 sprint
    [All swims choice]

    Freestyle set
    3x
    1 x 150 2:10
    1 x 150 2:05
    1 x 150 2:00
    [Desc by rounds 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
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  17. Wednesday 6/20/18

    AM LCM w/ BASH @ Main Pool “Ten or Ten”

    4x200 @ :10 rest
    Odd: FR
    Even: BK

    3x
    300 @ 5:00
    200 @ 3:15
    100 @ 1:30
    RD1 swim w/ SNKL
    RD 2 pull w/ SNKL
    RD 3 pull w/ SP + SNKL

    8x100 BK
    4 @ 1:50
    4 @ 1:40

    3x
    4x50 @ 1:00 w/ fins + SNKL
    #1-3 alternate 5 FL stroke cycles/5 FR stroke cycles
    #4 kick FL w/ H.A.S.
    300 @ 5:00 kick w/ fins + BD

    8x50 @ 1:00 w/ SNKL
    Odd: B&A drill
    Even: 3/6 drill

    5x300 @ :45 rest “L.A. Freeway”

    6x150 @ 2:40 max kick out UW + 5 BK stroke cycles/rest of each 50 FR

    5x200 @ 2:45 swim w/ paddles + fins + SNKL

    12x100 w/ fins
    2 @ 1:45 kick w/ BD
    2 @ 1:35 swim

    100 EZ

    Total: 10000

    Most Wednesdays in the summer are “ten or ten.” Ten o’clock or 10,000 meters, whichever comes first. Today it was 10,000. We started at 6:30 and finished at 9:40 AM.

    Updated June 29th, 2018 at 05:27 PM by Calvin S

    Categories
    Swim Workouts
  18. 06/19/18: evening

    by , June 19th, 2018 at 11:38 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 100]

    3 x
    - 100 ez
    - 100 mod
    - 100 fast

    100 ez
    10 x 50 pull on 1:00 [breathe 3/5 by 25]
    8 x 25 on :40 [alt choice and fast in pairs]
    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 6/20/18

    by , June 19th, 2018 at 02:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    3 x 50 2:00 [2:00] best effort sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 50 :55 [:50] consistent pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1 x 400 10:00 [9:00] build each 100 to fast

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  20. Tuesday 6/19/18

    AM LCM w/ BASH @ Main Pool “Test Set Tuesday”

    300 swim
    8x50 @ 1:10
    Odd: kick 25 on side/25 on back
    Even: swim 25 BK/25 FR

    2x
    5x50 @ 1:10 FAST FR kick w/ BD
    100 @ 2:00 SMOOTH swim

    2x
    5x50 @ :50 FR swim
    Odd: FAST
    Even: SMOOTH
    100 @ 2:30 SMOOTH kick

    150 EZ

    300 DIVE FAST (3:47)
    100 EZ
    200 DIVE FAST (2:30)
    100 EZ
    100 DIVE FAST (1:10)

    4x50 @ :10 rest B&A drill w/ SNKL
    6x50 @ :10 rest pull w/ SNKL last 12.5M scull
    200 EZ

    Total: 3750

    Water temp was probably 85 today due to the hot weather and sun we have had here in Cincinnati the last few days. I felt very lethargic and was unable to get “warmed up” (I was plenty WARM (or hot) by the time I finished the first 300). The dive fast stuff wasn’t very good. I’m finally getting run down from the grind over the past 10 days.

    Updated June 29th, 2018 at 05:27 PM by Calvin S

    Categories
    Swim Workouts