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  1. Saturday 11/17/18

    AM SCY @ UALR "Paul Blair Invitational Day 2"

    500 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    4x50 @ :15 rest FL kick w/ BD
    6x50 @ :10 rest
    3 - D1-3 FR
    3 - FL drill/swim
    25 DIVE FAST
    75 EZ

    200 warm-up

    200 FL - 2:03.22 (26.43/30.13/32.35/34.31) - Well that is the best opening 100 I have ever had for a 200 fly, both in feel and time. However, the less than 12 hour turnaround from my 1650 really came back to bite me on the last 60 yards. I haven't pushed my limits nearly as much as I need to training butterfly, but will be doing a lot more going forward. Not unhappy with the swim, because it's great that I am going as fast as I was 5 years ago in this event, and my lifetime best is only 2:02. It is just frustrating that I was 1:28.9 at the 150 and couldn't come home any faster.

    600 EZ (200 swim w/ SNKL/200 FR kick w/ BD/200 swim w/ SNKL)

    Total: 2400
  2. Friday 11/16/18

    PM SCY @ UALR "Paul Blair Invitational Day 1"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    4x25 @ :30 V.S.

    3x100 @ 1:20
    1 - build (1:03+)
    2 - @ MILE PACE (1:03, 1:03)

    200 EZ

    300 warm-up

    1650 FR - 17:42.91
    27.31/30.04 (57.35)
    31.02/31.55 (1:02.57)
    31.40/31.43 (1:02.83)
    31.68/31.51 (1:03.19)
    31.61/31.59 (1:03.20) [5:09.14]
    31.22/31.68 (1:02.90)
    31.57/31.76 (1:03.33)
    32.32/32.63 (1:04.95)
    32.61/33.16 (1:05.77)
    33.22/33.32 (1:06.54) [5:23.49]
    33.39/33.16 (1:06.55)
    33.44/33.37 (1:06.81)
    33.00/33.15 (1:06.15)
    33.57/33.36 (1:06.93)
    33.09/33.04 (1:06.13) [5:32.57]
    31.71

    800 EZ (200 swim w/ SNKL/200 FR kick w/ BD)

    Total: 4250

    SHOUT OUT: Doug Martin, for counting for me (who need's lap counter poles anyways!), and Tom Genz (the aquatic director formerly known as coach formerly known as swimmer, got 8th at Olympic Trials Tom Genz).

    So yeah, I was feeling great until about the 800. I felt the shift, and the wheels start to loosen on the bus. The splits just confirm what I felt. I haven't swam that event in over 20 years, and that was certainly my first ever 1650 that I voluntarily entered. My goal time in April is 16:49. The swim gives me hope, but I have A LOT of work still to do!
  3. 11/16/18 Workout

    by , November 16th, 2018 at 09:24 AM (Swimming Through Jello)
    Friday, 11/16/2018 Pool Workout

    Snow day yesterday. Pool and work were both closed. I was still sore from the workout Wednesday so I just took it as a rest day. Back to the pool today - with a different training group since my usual doesn't have Friday practice.

    200 fr/100 bk/200 k/200 p

    1x200 fr 3:00
    2x175 fr 2:40
    3x150 fr/bk/fr 2:20

    4x125 o-fr 1:50, e-IM+fr 2:00
    5x100 k/fins 1:30

    6x75 o-fr 1:10, e-fr/bk/fr 1:20
    7x50 o-fr :45, e-st :50
    8x25 o-RIMO :20, e-EZ :40

    200 IM dr warmdown

    3900y

    Still struggling to make easy six-beat kick freestyle feel comfortable.
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  4. Thursday 11/15/18

    PM SCY Solo @ LRRC

    400 swim
    300 pull w/ paddles + SNKL
    4x50 @ :55 FR kick w/ BD
    4x25 @ :30 V.S. swim
    50 EZ

    3x100 @ 1:20 @ MILE PACE +1, PACE, -1 (1:03, 1:02+, 1:02- )

    150 EZ

    Total: 1500
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    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 11/16/18

    by , November 15th, 2018 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    2 x 150 2:30 [2:15]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    2 x 100 2:30 [2:15]
    1:00 [vertical kick]

    Main set
    3x
    1 x 50 1:15 [1:15]
    1 x 100 2:15 [2:00]
    1 x 100 2:15 [2:00]
    1 x 50 1:15 [1:15]
    [RD1/3 both 100s fast, RD2 both 50s fast]
    [All other swims easy w/good technique]
    [All swims choice]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] build
    1 x 100 1:40 [1:30] build
    1 x 200 3:20 [3:00] neg split
    1 x 400 6:40 [6:00] long & strong

    Warm down
    4 x 50 1:00

    Total: 4100
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  6. Iím baack

    by , November 14th, 2018 at 10:42 PM (Workout Swimmer)
    Once again I will attempt to keep a journal. Blog, I mean.

    I never stopped swimming by the way. I just stopped writing.

    Now, for some reason, I feel a need to put my thoughts to ďpaperĒ.

    Iíve returned to my roots and gone back to swimming distance. And not short distances, either. Winning is addictive, I suppose; not that Iím entering anything remotely nationally ranked or anything, just local stuff. But I really enjoy the workout. The going 7-8000 in a workout for some reason floats my boat. Even when I feel like my arms are about to fall off, I find myself grinning even while I am slogging away at it.

    Itís a sickness, truly it is.

    But there you have it. Itís nice to be reinvigorated in my swimming, and to find myself getting faster too.
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  7. Sarasota Y Sharks Masters GOLD Workout 11/15/18

    by , November 14th, 2018 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4x
    1 x 100 2:15 mod
    2 x 25 :45 fast

    Sprint set
    2 x 75 1:45
    2 x 75 1:30
    2 x 75 1:15
    1 x 50 1:15 easy
    3 x 50 1:15
    3 x 50 1:00
    3 x 50 :45
    1 x 50 1:15 easy
    4 x 25 :40
    4 x 25 :30
    4 x 25 :20
    [All swims fast and choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    2 x 150 2:15 last 50 strong
    4 x 75 1:05 all strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. 11/14/18 Workout

    by , November 14th, 2018 at 09:26 AM (Swimming Through Jello)
    Wednesday, 11/14/2018 CrossFit Workout

    Warmup - med ball circuit, stretching

    Strength - Box Squat (to just below parallel) - 135/2, 185/2, 225/2, 245/2, 265/2, 285/2

    Conditioning - 5 rounds for time
    400m run
    30 box jumps 24"
    30 wall ball shots 20#
    25:26

    Cold outside! My toes were a little nippy. Calves might be super sore tomorrow.
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  9. Tuesday 11/13/18

    PM SCY Solo (w/ Trip as chief split-getter) @ LRRC

    400 swim every 4th 25 kick on back in S-line
    3x100 @ 1:20 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    375 EZ

    "Broken 500 FR" (w/ B70 Neuro Comp full body suit)
    4x75 @ :15 rest (41.94, 43.70, 44.02, 44.07)
    4x50 @ :10 rest (28.84, 29.44, 29.56, 27.82)

    Time: 4:49.39

    425 EZ

    Total: 2500

    SHOUT OUT: Trip, for once again delaying the start of his workout to time me.
    Categories
    Swim Workouts
  10. 11/13/18 Workout

    by , November 13th, 2018 at 12:51 PM (Swimming Through Jello)
    Tuesday, 11/13/2018 CrossFit Workout

    Slept better last night. Not perfect, but better.

    Warmup - rowing, stretching, barbell warmup

    Strength - Split Jerk - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 245/2
    //Ran out of time for more but 245 was surprisingly smooth for not having split jerked in awhile.

    Conditioning - For time
    70 cal row
    60 situps
    50 KB swing 53#
    40 lateral box stepovers 24"
    30 cal assault bike
    20 toes to bar
    10 pistols
    13:23
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  11. Sarasota Y Sharks Masters GOLD Workout 11/14/18

    by , November 13th, 2018 at 11:42 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    4 x 50 1:00 1:00 choice
    4 x 100 2:30 [2:15] kick
    4 x 50 1:15 1:05 stroke
    4 x 100 1:45 [1:30]

    Main set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 100 2:00 [2:00] fast
    1 x 50 1:15 [1:15] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    2 x 50 1:00 [1:00] mod
    2 x 100 1:40 [1:30] desc
    2 x 150 2:30 [2:15] neg split
    2 x 200 3:20 [3:00] long & strong
    2 x 150 2:20 [2:05] neg split
    2 x 100 1:30 [1:20] desc
    2 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
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  12. Monday 11/12/18

    PM SCY w/ Trip @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 pull w/ paddles + SNKL

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x200 @ 4:00 D1-3 (2:25, 2:15, 2:03)
    100 EZ
    4x50 @ :50 @ 200 FL PACE (:30, :30, :30, :30-)

    300 EZ

    Total: 3200

    SHOUT OUT: Trip. He did 3x300 @ 4:00 and then a 300 FAST. Final time on the 300 FAST: 3:21. Once again, that old geezer dropped the hammer
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 11/13/18

    by , November 12th, 2018 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    2 x 100 2:15 kick
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 IM order/stroke
    1 x 100 2:00 IM/stroke

    Sprint set
    4x
    4 x 25 :45
    1 x 100 2:15
    [RD1/3 100 is fast, RD2/4 25s fast]
    [All swims choice]

    Kick set
    2x
    1 x 75 1:45
    1:00 [vertical kick]
    3 x 25 :45 fast

    Freestyle set
    4 x 100 1:30 long & strong
    3 x 100 1:25 desc 1-3
    2 x 100 1:20 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
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  14. 11/9, 11/12 Workouts

    by , November 12th, 2018 at 09:32 AM (Swimming Through Jello)
    Friday afternoon, weekend off, Monday. I was super-sore all weekend after squats on Friday. Re-acclimating after rest week for the meet, I guess.

    Friday, 11/9/2018 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - A) Front Squat - 45/5, 135/3, 185/3, 225/2, 245/1, 265/1, 275/1, 285/1
    B) Back Squat - 155/10,10,10

    Conditioning - 7x(EMOM 7 C2B Pullups, max wall balls)
    wall ball total - 15, 15, 15, 15, 15, 10, 13 - Lost the pullup pace on the last two minutes!

    Monday, 11/12/2018 Pool Workout
    Didn't sleep well at all and took a bit to get into the swing of things this morning. Going to work hard on redeveloping 6-beat kick in the mid distances, I have neglected that for a 2-beat for too long.

    900 d1-3 x 300 to 80%
    800 SKiDS (build 2nd S)
    700 p - odd 100s br3, even 100s d1-3 br5
    600 100 1-arm, 100 swim DPS
    500 50k/50sw
    400 FAST
    300 50dr/50sw
    200 p br3/5/7/3 x 50
    100 FAST

    100 warmdown

    4600y

    That is definitely a new Masters yardage record - mostly because Coach miscounted and thought he was writing down 3700 :P
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  15. Sarasota Y Sharks Masters GOLD Workout 11/12/18

    by , November 11th, 2018 at 10:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    4x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]

    Freestyle set
    6 x 150 2:30 [2:15] desc 1-3/4-6
    6 x 100 1:40 [1:30] desc 1-3/4-6
    6 x 50 :50 [:45] desc 1-3/4-6

    Main set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] build
    1 x 50 1:15 [1:15] fast
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  16. Saturday 11/10/18

    PM SCY w/ Trip @ LRRC

    1000 swim 100 FR/100 BK

    9x200 @ 2:30
    3 - SMOOTH pull w/ paddles + SNKL (2:22, 2:21, 2:22)
    6 - D1-3 in pairs (2:25, 2:25, 2:18, 2:18, 2:12, 2:10)

    6x100 @ 1:30
    3 - swim breathe every 4
    3 - kick w/ fins + BD

    Total: 3400
    Categories
    Swim Workouts
  17. Friday 11/9/18

    PM SCY w/ Trip (as chief split-getter) @ LRRC "Friday Super Suit Broken Swim Fly Day"

    400 swim every 4th scull
    300 pull w/ paddles + SNKL
    200 kick 50 FR/50 FL w/ BD
    100 I.M. drill

    3x100 @ 1:20 D1-3
    4x25 @ :30 V.S. FL
    175 EZ

    "Broken 200 FL" (w/ B70 Neuro Comp full body suit)
    100 @ :15 REST (56.88)
    2x50 @ :10 REST (29.26, 29.74)

    Time: 1:55.88

    125 EZ
    6x100 @ 1:15 swim w/ paddles + fins + SNKL

    Total: 2500

    SHOUT OUT: Trip, for delaying the start of his workout to get my splits for me!
    Categories
    Swim Workouts
  18. Thursday 11/8/18

    PM SCY w/ Trip + Jack @ LRRC

    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

    4x100 @ 1:20 D1-4
    4x50 @ 1:00 "Progressive Freestyle"

    100 @ 1:20 pull w/ paddles + SNKL (1:13)
    200 @ 2:40 pull w/ paddles + SNKL (2:25)
    300 @ 4:00 pull w/ paddles + SNKL (3:27)
    400 @ 5:20 pull w/ paddles + SNKL (4:17)
    300 @ 4:00 swim BIG N.S. (1:46/1:39)
    200 @ 2:40 swim BIG N.S. (1:08/1:03)
    100 @ 1:20 swim BIG N.S. (:32/:30)

    300 EZ

    Total: 3500
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 11/9/18

    by , November 8th, 2018 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [1:00]
    2 x 100 1:45 [1:30]
    1 x 200 3:30 [3:00]

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    2 x 50 1:30 [1:15] fast

    Main set
    2 x 50 :50 [:45]
    3 x 50 :55 [:50]
    4 x 50 1:00 [:55]
    5 x 50 1:05 [1:00]
    [All swims choice]

    Freestyle set
    2 x 400 6:40 [6:00]
    4 x 200 3:20 [3:00]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  20. 11/8/18 Workout

    by , November 8th, 2018 at 09:37 AM (Swimming Through Jello)
    Thursday, 11/8/2018 Pool Workout

    Stiff and sore today still!

    300 ez
    400 IM SKiPS
    300 d1-3

    2x{200 mod 3:15
    8x25 VS :30
    4x50 mod (#3 fast) 1:00
    2x75 b x 25 1:15
    50 EZ
    2x100 b to mod 1:45
    200 k FAST
    100 ez}

    //First round free, second round kind of a mix. Did k/fins on the 2nd fast 200, calf cramp last 50 so limped to the wall. Repeated again after the 100 ez and went much better.

    200 warmdown

    4000y
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