AM SCY Solo @ LRRC PM SCY Solo @ LRRC AM Swim: 300 swim 4 FL kicks off walls w/ SNKL 300 pull w/ SNKL 200 swim 4 FL kicks off walls w/ SNKL 200 kick every 3rd 25 BR w/ BD 100 swim 4 FL kicks off walls w/ SNKL 100 I.M. drill 8x125 @ 2:00 kick H.A.S. w/ fins + SNKL odd: last 25 UW in S-line even: first 25 UW in S-line 100 EZ 4x100 @ 1:05 (1:01, 1:02, 1:03, 1:04+) 1:05 REST 3x100 @ 1:05 (1:02, 1:04, 1:04+) 1:05 REST 2x100 @ 1:05 (1:02, 1:04+) 1:05 REST 100 @ 1:05 (1:02+) 100 FLOAT 100 PERFECT STROKE w/ 4/6/2 turns Total: 3500 PM Swim: 4x150 @ :20 rest 25 kick H.A.S./25 L-arm/25 kick H.A.S./25 R-arm/50 swim odd: FR even: BK 7x100 @ 1:20 6x125 @ 1:40 5x150 @ 1:55 4x175 @ 2:10 3x200 @ 2:25 2x225 @ 2:40 250 @ 2:50 4x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns Total: 5000
Monday 12/17/2018 Pool Workout 3x100 fr 1:40 easy 4x50 k 1:05 2x100 fr 1:35 moderate 4x25 k :40 work underwaters 1x100 fr 1:30 90% 100 k fast 100 ez 3x200 3:10 (2x90%)+5s 4x150 p 2:30 br3/5/7 2x200 3:20 (2x90%) 4x50 p :50 br4 d1-4 1x200 fast //This set did *not* go well. I think I misunderstood what 90% was supposed to be on the warmup, besides the fact that I just am missing endurance. Need to work on being able to maintain speed if I ever want to be decent at anything longer than a 100 again... 6x50 dr/sw 1:00 2x{2x25 fast :30 2x50 rev build :50 100 easy 1:40} 100 warmdown 4100y
4 x 100 free 200 IM kick Right shoulder about 70% way to full recovery and whatever was damaged appears surgically fixed. Hand still aches and tingling -probably axial nerve pressure which may improve with regain in strength. Left shoulder I plan on addressing early next year. MR with contrast report highlights: “circumferential tear of labrum with displaced fragments into axillary recess along inferior and posterior inferior labrum”, “biceps anchor and superior labrum are nearly completely denuded”, “glenoid thickening”, and “Hill-Sachs impaction fracture” among others. Whatever that means, it doesn’t sound normal. On a good note, my rotator cuff group like the right side, is good. I am looking forward to having this worked on. I’ve been swimming with this train-wreck in my arm since the day I learned proper swimming just over 10 years ago. This recent 2 month break from swimming jumping back in yesterday (like a reset) really exposed this limitation, which I learned to ignore out of necessity during years of stroke development. If this will be a successful outcome, I reckon I will have to redevelop stroke by scratch. I will continue to swim leading up to it
Updated December 17th, 2018 at 12:55 PM by __steve__
Have been on jury duty the past week so haven't really had the opportunity to log workouts. Here's a summary: Sunday 12/9 - Squats 275/3, 260/5, 245/7, 230/10, 3 rounds 20 RKBS, 20 R twists, 5 knee jumps Monday 12/10 - Freestyle day, building warmup, small kick set, 2x9x100 varying intervals pushing middle 100 of each set of 3, Burnt Ends finisher Tuesday 12/11 - Missed due to jury duty - coached in the morning, got out too late at night to workout Wednesday 12/12 - CrossFit - TTB and core work, BtN SnPP up to 195/5, AMRAP 11 of 6 TTB, 8 box jumps, 10 DB Sn Thursday 12/13 - IM day - normal Thursday warmup, main set kicking and power drills and some fast 50s IMO (26 low fly, 26 mid back, 31 low breast), 100 IM finisher (57 high from a push) Friday 12/14 - CrossFit - HPSn up to 165/3x3, rowing, HSPU, situp, jump rope partner conditioning workout Saturday 12/15 - Just back squats today, same as last week. Kind of tight, hopefully will be able to up the weight next week.
AM SCY Solo @ LRRC PM SCY Solo @ LRRC AM Swim: 1000 SKIPS 2x 4x75 @ 1:15 FR kick w/ BD 4x50 @ :50 FR kick w/ BD 4x25 @ :25 FR kick w/ BD 4x25 @ :45 scull w/ buoy + SNKL 100 PERFECT STROKE! w/ 4/6/2 turns Total: 2500 PM Swim: 400 swim every 4th 25 FL kick on back 300 pull w/ buoy only 200 kick 25 FR/25 FL w/ BD 100 I.M. drill 400 @ 4:45 (4:30) 4x100 @ 2:00 FL k/sw/dr/bld 300 @ 3:35 beat 300 split [3:21] from 400 (3:18) 4x75 @ 1:30 BK k/dr/bld 200 @ 2:25 beat 200 split [2:11] from 300 (2:07) 4x50 @ 1:00 BR odd: 25 w/ FR kick/25 bld even: 25 w/ FL kick/25 bld 200 EZ (25 BK/25 FR) Total: 3000
AM Weights @ LRRC AM SCY Solo @ LRRC "Recovery" Weights: 3x8 pull-ups 3x10 DB shoulder press (10#) 3x10 DB S-arm bicep curl (10#) 3x10 DB tricep extension (15#) 3x10 DB S-arm row (15#) 3x10 DB bench press (10#) 3x15 hip adductor (50#) 3x15 hip abductor (50#) 2x (3x10) DB "empty cans" (5#) 500 abs Swim: 2x200 @ :30 rest 100 FR/100 BK w/ 4 FL kicks off walls 2x 4x25 @ :40 FR B&A drill w/ SNKL :20 rest 4x25 @ :40 BK 3/4 drill :20 rest 2x 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL :30 rest 4x50 @ 1:00 "Progressive Backstroke" :30 rest 4x100 @ 1:40 kick w/ fins + BD odd: FR even: FL Total: 2000
PM SCY Solo @ LRRC CORE7 post swim Swim: 400 swim every 4th 25 scull w/ SNKL 300 pull w/ SP + SNKL 200 kick every 3rd 25 BR w/ BD 100 I.M. drill 2x 3x50 @ :40 D1-3 4x25 V.S. RD1 @ :40 FR kick w/ BD RD2 @ :30 FR swim 3x 6x25 @ :40 FR FAST w/ 4 FL kicks off wall 500 @ 7:00 D1-3 (5:46, 5:26, 5:22+) 9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL Total: 4000 CORE7: - crossover sit-ups - sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3) - full body crunch w/ 10# db - leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3) - static crunch w/ heel touch - mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3) - side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3) Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!
200 swim/100 kick/200 pull [did extra 200] 2 x - 1 x 250 on 5:00 [did 300s: 3:41, 3:36] - 3 x 100 on 2:00 even pace [did back] - 2 x 100 on 2:00 descend - 1 x 50 ez on 2:00 [Masters/Rec/2400 yds/55 min] ========================== Still a bit sore from the meet on Saturday and decided that the last round of 100s would be the warmdown so we could have some sauna time.
PM Weights @ LRRC PM SCY Solo @ LRRC Weights: 3x10 BB RDL (45#) 3x10 BB back squat (45#) 3x10 S-leg curl (10#) 3x10 S-leg extension (10#) 3x10 S-leg glute (30#) 3x15 hip adductor (50#) 3x15 hip abductor (50#) 2x (3x10) DB "empty cans" (5#) 500 abs Swim: 600 swim 4 FL kicks off all walls (100 FR/100 BK) 6x100 I.M. odd @ 1:40 drill even @ 1:30 D1-3 (1:19, 1:13, 1:07) 3x 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL :30 REST 4x25 @ :30 FR V.S. RD1 w/ paddles + fins RD2 w/ fins RD3 no equipment :30 REST 200 EZ Total: 2300
Updated December 13th, 2018 at 12:38 PM by Calvin S
AM SCY Solo @ LRRC PM SCY Solo @ LRRC AM Swim: 400 swim every 4th 25 scull 4x75 @ 1:20 BK k/dr/sw 3x100 @ 1:25 TOFU w/ fins 3x100 @ 1:40 FR kick w/ BD 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 3x100 @ 1:35 FR kick w/ BD 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 3x100 @ 1:30 FR kick w/ BD 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 500 EZ Total: 3000 PM Swim: 500 swim every 4th 25 kick H.A.S. w/ SNKL 3x500 @ 6:15 D1-3 pull w/ paddles + SNKL (6:06, 5:56, 5:47) 1:15 REST 5x300 @ 3:45 kick on back 5 FL kicks off every wall w/ fins 1:15 REST 5x100 @ 1:15 (1:08, 1:06, 1:08, 1:06, 1:12) 50 @ 1:15 EZ 5x100 @ 1:10 (1:05, 1:05, 1:05, 1:05, 1:05, 1:08) 50 @ 1:10 EZ 5x100 @ 1:05 (1:01, 1:03, 1:07*, 1:03, 1:01) *Missed #3 took 10 extra seconds and finished last 2! 200 EZ Total: 5300
PM SCY @ UALR "Trey Heye Memorial Invitational Day 2" or "The Meat Grinder" 600 swim every 4th 25 scull w/ SNKL 4x100 @ :20 rest k/sw/dr/bld I.M.O. 4x75 @ 1:10 D1-4 200 kick every 3rd 25 BR w/ BD 4x25 @ :35 rest V.S. 2x50 (25 DIVE/25 EZ) 100 EZ 100 FR - 51.09 (24.70/26.39) - Spun my wheels and didn't nail my turns like I wanted to. Would have liked to have been under 51. But really can't complain. 400 EZ (100 swim/100 kick w/ BD) w/ SNKL 100 BK - 1:02.47 (30.65/31.79) - My throwaway event. I never race backstroke so I figured, "why not?" Second 50 was much better than the first 50. 600 EZ (100 swim/100 kick w/ BD) w/ SNKL 100 FL - 55.98 (26.30/29.68) - Best race of the afternoon. Was really happy with this time given all the racing I had already done prior. Locked up a little bit on the last 4-5 strokes, but really felt in control for the rest of the race. 400 EZ (100 swim/100 kick w/ BD) w/ SNKL 200 I.M. - 2:06.81 (26.74/33.73/36.76/29.58) - By this point I was starting to run on fumes. Wasn't sure what to expect from this race. Happy with the time and effort for right now, but it definitely exposed the fact that I have not done any serious I.M. training! 600 EZ (100 swim/100 kick w/ BD) w/ SNKL 50 FR - 23.53 (11.20/12.33) - Had to breathe twice to get through it. Doug actually recorded the race (unbeknownst to me at the time). When I can figure out how to get it off my phone I will post it. It was a whole lot of flailing propped up with a whole lot of kicking. 200 EZ Total: 4550 Really wanted to push my body to the limit with this meet. High race volume and short turnaround. Today's session from the start of warm-up to the end of the meet was only 3 hours. 50 Free Race Video:
Updated December 9th, 2018 at 07:36 PM by Calvin S
I had a good night's sleep and checked into the meet online before heading down to swim during day 2 of the New England scm champs. I was able to get two guys from my workout group to join me and it worked out that our college guy Noah picked me up and drove to meet Greg who drove the rest of the way to the meet. Worcester, MA, is about 2.5 hours from home and since my first event wasn't scheduled until 12:30ish we were able to not feel too rushed driving down. Once at the pool we found our buddies from the Pittsfield Y and Simon's Rock teams to sit with and I got in for warmups. Did my 1200 standard in the scy side of the pool that was available for warmup/down throughout the meet while the women swam the 400 free. I felt good and decided against swimming any extra before my first race: event 12: 50 fly - 30.28 - I had a solid swim although I hoped to get under 30. My start underwaters were not great but I nailed them off the turn. Happy with the swim. At this point there was a scheduled 30 minute break, so I hopped into the competition pool and swam 700 meters including a few sprints to play with the backstroke wedges, which I only see at these championship meets. I also ate half of a PBJ sandwich I brought along. I didn't warm up again before swimming: event 14: 200 back - 2:27.59 34.88 37.21 (1:12.09) 37.46 38.04 (1:15.50) Super excited to come in under 2:30, and this time was 4 seconds faster than last year! I stuck to my plan of starting strong then building into the second 50 before attacking the last 100, and aside from dying a bit at the end I felt like I executed the plan well. My underwaters are not the greatest due to lack of endurance so there is room for improvement there. Should hold up for a Top Ten time. Did 300yds and got on deck to watch Noah and Greg in the 50 free and barely catch my breath for my swim: event 16: 50 free - 27.69 Tired but pumped to get under 28. I was probably a little too conservative on the first lap but locked down for the finish. Hopped in for 400y warmdown and then rested leading into the 400 MR. I have a long shot at making TT in the 100 back and we were able to get help from Pittsfield by having Jack swim with us (although the points didn't count since we are different workout groups). The order was Mike, Greg, Jack, Noah and we all had a fun time swimming in a relay! event 24: 400 MR (100 back split) - 1:08.30 33.67/34.63 I was aiming to get under 1:10 and felt strong and in control during the entire swim. I employed my strong/build/fast/fast strategy and was able to hit my underwaters at 8/7/5/4 - less than I wanted on the last two walls. We came in at 5:09 and had a great time. I finished off with 400 yards warmdown and we headed back to VT. I am a bit sore but really happy to have not only swam well myself but also share in the experience with some of my teammates. Some monster swims were thrown down on both the mens and womens side - swim phone results here: https://www.swimphone.com/meets/even...cfm?smid=10937 My 200 back here (outside smoke in the green cap):
Updated December 10th, 2018 at 11:47 AM by rxleakem
PM SCY @ UALR "Trey Heye Memorial Invitational Day 1" 400 swim every 4th 25 scull w/ SNKL 300 pull w/ SP + SNKL 200 kick every 3rd 25 BR w/ BD 100 I.M. drill 4x75 @ 1:20 k/dr/UW w/ fins 3x50 @ :50 D1-3 150 EZ 200 FR - 1:55.30 (26.42/29.42/29.64/29.82) - I was a little hurried with my stroke and had trouble settling into the race. This has always been a problem for me, and the 200 doesn't provide a lot of time to "settle in." Probably why this is my least favorite freestyle distance to race. 600 EZ (100 FR/100 kick w/ BD) w/ SNKL 500 FR - 5:11.98 28.46/31.07 (59.53) 31.58/31.70 (1:03.28) 31.65/31.86 (1:03.51) 31.74/31.99 (1:03.73) 31.28/30.65 (1:01.93) This race was 25 minutes after my 200. I was stuck in third gear until the last 75 yards. Did not feel like I died though. I felt good throughout the race. The age groupers on either side of me shot off to fast starts. This was nice because it forced me to just swim my own race, and by the 200, I had reeled them in and passed them. By the 300, I was several body-lengths ahead of the field. 600 EZ (100 FR/100 kick w/ BD) w/ SNKL Total: 3500 SHOUT OUT: Trip, who did the same double as me. He got one extra heat of the 200 to rest since he was the heat before me. He was a VERY respectable 2:02/5:37 (the latter was a new Arkansas Masters record). Doug also simultaneously swam an amazing 50 FR and a terrible 200 FR. He was going for a 50 split (23.60). I am not sure he would want me to post his overall 200 FR time here, and honestly it took so long for him to finish I lost interest in the race and stopped paying attention
Easy 15 minute swim today to keep stretched out for Saturday's meet. I'm working all day tomorrow so I took a longer lunch today to get wet... 600 warm-up 300 kick drill by 50 100 loosen No sprints today.
PM SCY w/ Trip (2x50 only) @ LRRC 2x 300 swim every 4th 25 scull w/ SNKL 200 I.M. drill 4x125 RD1 @ 2:00 kick 1st/5th 25 UW w/ fins RD2 @ 1:35 swim D1-4 (1:26, 1:21, 1:18, 1:16) 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 2x50 @ :50 @ 200 PACE (or faster) (:25, :25+) 5x100 @ 1:30 kick 50 FR/50 FL w/ fins + BD Total: 3000
SCY Warm up 2 x 150 2:30 3 x 100 1:45 8 x 25 :45 stroke 6 x 50 :50 desc 1-3/4-6 Kick set 2x 4 x 50 1:15 1:00 [vertical kick] Sprint set 2x 1 x 50 1:15 easy 2 x 50 :45 fast 3 x 50 1:00 fast 4 x 50 1:15 fast [All swims choice] Freestyle set 3 x 200 3:00 long & strong 3 x 200 2:50 desc 1-3 3 x 200 2:40 neg split Warm down 4 x 50 1:00 Total: 4500
Thursday, 12/6/2018 Pool Workout 3x{100 fr 1:30, 100 IM 1:40, 100 bk dr 1:50, 100 k 2:00} 3x{300 1-1, 2-2, 3-3 st-fr DPS 4:30 200 50 st/25 fr d50s 3:30 3x50 p 6/4/2 breaths x 50 :50 8x25 o-fr 3 breaths, e-st fast :30} 200 warmdown 3950y The cold is still sticking around, consequently I haven't slept that well the past few days and am having some trouble breathing right. Performance is about what you'd expect given that. 25s were good, 50s were OK, everything else was pretty bad.
PM SCY w/ Trip (3x50 only) @ LRRC 6x300 2 @ 3:55 2 @ 3:45 2 @ 3:35 6x100 @ 2:00 odd: BR "Hullabaloo" ** even: BK k/sw/dr/bld 3x50 @ :50 @ 200 PACE (:26+, :26+, :26) 150 25 BK/25 FR 300 kick 25 FR/25 FL w/ fins + BD Total: 3000 ** Hullabaloo is: 25 BR kick w/ BD + buoy (to focus on narrow kick) 25 3 kicks/1 pull 25 2 kicks/1 pull 25 BR kick w/ BD (carrying buoy back on board)
SCY Warm up 6 x 100 1:45 6 x 50 1:05 stroke 8 x 25 :30 strong Main set 4 x 25 :45 strong 1 x 100 2:15 kick 4 x 50 1:00 build 1 x 100 2:15 kick 4 x 100 2:00 neg split 1 x 100 2:15 kick 4 x 50 1:00 build 1 x 100 2:15 kick 4 x 25 :45 strong [All swims choice] Freestyle set 8 x 50 :50 pace NO GEAR 1 x 400 5:40 PULL 6 x 50 :50 pace NO GEAR 1 x 300 4:20 PULL 4 x 50 :50 strong NO GEAR 1 x 200 best effort PULL Warm down 4 x 50 1:00 Total: 4500
Tuesday, 12/4/2018 CrossFit Workout Did my first day of coaching Tuesday morning, it was more assistant coaching because the head coach is easing me into it. Getting used to the multitasking between two or three groups of intervals is going to be the tough part but it'll be fun. CF in the evening after work. Stuffy and a little sore from a cold so probably not my optimum effort. Warmup - rowing drills, 2x(10 KB swing, 5 tempo RR, 5 tempo pushups, 10 air squats) Strength - Deadlift (dead stop between reps) - 135/5, 225/5, 275/5, 315/5, 335/5, 355/5 Conditioning - "Christine" 3 rounds 500m row 12 bodyweight DL (190#) 21 box jumps 24" 9:58 Wednesday, 12/5/2018, CrossFit Workout Warmup - plyos, banded stretching, barbell warmup Strength - A) Tempo strict pullups - 5x5 fast concentric, 3 sec hold, 5 sec eccentric B) Tempo overhead squats (same tempo) - 95/5, 135/5, 155/5, 175/5, 185/5 Conditioning - EMOM 9 1 - 45 sec ring plank 2 - 12 reverse lunges 50# DBs 3 - 6/arm 1-arm push press 50# DB
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