View RSS Feed

Recent Blogs Posts

  1. 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
  2. Sarasota Y Sharks Masters GOLD Workout 1/15/19

    by , January 14th, 2019 at 01:34 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
  3. Celebrate getting older

    by , January 14th, 2019 at 10:58 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
  4. 1/13-1/14

    by , January 14th, 2019 at 09:01 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 10:58 AM by JPEnge

    Categories
    Uncategorized