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  1. Sarasota Y Sharks Masters GOLD Workout 5/1/18

    by , April 30th, 2018 at 04:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 IM/stroke
    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

    Sprint set
    4 x 50 2:00 90+% effort
    3 x 50 1:30 90+% effort
    2 x 50 1:00 90+% effort
    1 x 50 easy
    [All swims choice]

    Freestyle set
    4x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong

    Stroke/IM set
    4x
    1 x 75 1:40 drill
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4300
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  2. 4/30/18 Workout

    by , April 30th, 2018 at 08:06 AM (Swimming Through Jello)
    Last weight-based CF training workout before Nats. Will surely have a few during the competition this weekend but we are the scaled division so shouldn't be too bad.

    Monday, 4/30/2018 CrossFit Workout

    Warmup - airbike, stretching, med ball warmup

    Strength -
    A) Bench Press - 45/6, 95/5, 135/3, 165/3, 185/7
    B1) Bench Press - 165/8,8,8
    B2) DB Bent Row - 50/12, 60/12,12

    Conditioning - For time:
    60 KBS 53#
    50 KB Goblet Stepups 53#
    40 cal Assault bike
    7:34
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  3. Fri-Sun, April 27-29

    by , April 29th, 2018 at 05:46 PM (The FAF AFAP Digest)

    Friday night: Swim/SCY @ Sewickley


    Warm up:

    500 various
    8 x 50 free w/paddles @ :50

    Main sets:

    6 x 100 free @ 1:30, first and last 25 fast
    -- I cruised these and did the odds kick

    8 x 50 w/fins @ :55
    -- I did them 25 shooter + 25 EZ

    8 x 50, 25 fast + 25 EZ

    4 x 50 fast from the blocks
    NO! I don't even like diving off the blocks at Sewy ...
    Instead, I did 16 x 25 @ 100 pace @ :45

    100 EZ

    Total: 2800



    Saturday:

    11 miles on the treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    2 rounds with fins:

    4 x 25 IM order @ 100 pace @ :40
    4 x 25 flutter kick @ 100 pace @ :40
    4 x 50 back kick, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    4 x 100 free w/paddles, descend (R1 @ 1:50, R2 @ 2:00)
    4 x 25 flutter kick @ 100 pace @ :40
    1 x 200 EZ

    Total: 3150


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I was super tired after yesterday's effort on the treadmill ... Wasn't sure I could do a meaningful swim today. But the legs held up reasonably well. I went straight to the pool from brunch with no workout in mind. I think I need to consult my old HIT workouts and arm myself with some decent sets to do, since I'm not laser focused on sprinting right now.
    Categories
    Swim Workouts
  4. 4/29/18 Workout

    by , April 29th, 2018 at 11:32 AM (Swimming Through Jello)
    Sunday, 4/29/2018 Pool Workout

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

    3x100 3:00 1st 100 of 200 pace - 1) IM 58 mid, 2) breast 1:07 high, 3) free :54 low
    100 EZ
    2x50 1:30 95% - 1) bk/br, 2) br/fr
    100 EZ

    Speed kick set (stolen from GDanner)
    25 k fast :30
    50 EZ 1:00
    50 k fast 1:00
    50 EZ 1:00
    75 k fast 1:30
    50 EZ
    100 k fast 2:00
    50 EZ
    75 k fast 1:30
    50 EZ
    50 k fast 1:00
    50 EZ
    25 k fast 1:00
    100 EZ

    4x50 p/paddles 1:00 DPS/warmdown
    4x25 trying to learn crossover bk/br turn
    4x50 IMO k/dr 1:00 warmdown

    2800

    Really trying to learn that crossover turn... can't quite get the timing down!
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  5. Sarasota Y Sharks Masters GOLD Workout 4/30/18

    by , April 29th, 2018 at 08:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke 2 of each
    4 x 50 1:00 [:50] desc 1-4

    Freestyle set
    2 x 400 6:30 [5:45] long & strong
    2 x 200 3:10 [3:00] neg split
    2 x 100 1:40 [1:30] desc 1-2
    2 x 50 :50 [:45] strong

    Kick set
    3x
    1 x 50 1:30 [1:15] 25easy/25fast
    1 x 50 1:30 [1:15] 25fast/25easy
    1:00 [vertical kick]

    Main set
    3x
    1 x 100 2:00 [1:45] easy
    1 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    1 x 100 2:00 [1:45] fast
    [Fast swims: RD1 best stroke, no free, RD2-3 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  6. Saturday 4/28/18

    PM SCY @ UALR "Hall of Fame Invitational"

    500 FR - 5:18.68 (27.4/30.4/31.2/32.1/32.3/32.6/32.8/33.4/33.3/32.7)

    1000 FR - 11:20.55 (5:41.98/5:38.57)


    I didn't hit my goal times for the meet, but honestly, I can't complain about any times I was going to post at this meet seeing as I am still way out of shape.

    Total: 4600
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  7. Workout 04/28/18: morning

    by , April 28th, 2018 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 2 x 25 burst and cruise, 100 easy

    Sweedish 101's
    - start on the :05, swim a 50 and finish by the :60
    - next one leaves on the :06 (1:01 interval), still finish by the top
    - go until failure. Then drop down to either every other 50 or 25's.
    *Made it to 30, so 25 x 50 = 1250 yds*

    4 x 50 loosen
    -----------------
    [Masters/Rec/2300 yds/60 min]

    Full pool with Greg, Libby, Rebecca, Meg, Mary, Kevin, and Sean. This is a fun made set that I lifted from jbs and pull out a few times a year - it is fun to see how far you can make it. I mixed in kicking, stroke, pull, and finally free. I probably could have made a couple more, but opted to finish out there.

    Updated May 4th, 2018 at 10:06 PM by rxleakem

    Categories
    Swim Workouts
  8. Friday 4/27/2018

    AM SCY Solo @ LRRC

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x50 @ :50 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x25 @ :25 FR kick w/ BD
    100 EZ

    3x150 @ 1:45 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x100 @ 1:10 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x50 @ :35 pull w/ paddles + SNKL
    200 EZ

    Total: 3000
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  9. Wed, April 25

    by , April 27th, 2018 at 11:50 AM (The FAF AFAP Digest)
    I was on the treadmill Monday and Tuesday. Went to Pitt on Wed night.

    Swim/SCY @ Pitt

    Warm up:

    400 various
    6 x 50, 15 shooter + 25 back kick w/fins @ :55
    8 x 25 @ :40, I did odds shooters, evens single arm fly

    Main sets:

    3 rounds (there were 4 rounds but I got our early)
    1 x 200 IM fast @ 3:00 (did 100 free w/paddles on Rd 1 & 3; back kick on Rd 2)
    1 x 100 IM recover @ 2:10 (same pattern as above)
    1 x 100 stroke fast @ 2:40 (same pattern as above)

    8 x 25 fast stroke @ :40
    1 x 100 EZ

    Total: 2700


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I drove to Hopkins after practice on Wed for my last ultrasound checkup. Things are about the same, starting to grow collaterals, but that process takes years. Dr Lum was somewhat astonished that I could still pull off a #1 ranking with completely occluded veins. I told him the only thing that saves me is my SDK. He's not very bullish on the long term success rate of vein bypass surgery and I am loathe to have more major surgery. So I trudge on growing collaterals.
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  10. 4/27/18 Workout

    by , April 27th, 2018 at 08:17 AM (Swimming Through Jello)
    Friday, 4/27/2018 CrossFit Workout

    Warmup - stretching, band exercises, OHS warmup

    Strength - Push Press + Overhead Squat 95/3+3, 135/3+3, 155/3+3, 175/3+3, 195/3+3, 215/3+3

    //Happy with this. Was expecting to have a try at 205 maybe but felt good.

    Conditioning - AMRAP 9
    1 ring muscleup, 2 alternating DB snatch 50#
    add 1 MU and 2 DB snatch each round
    7 rounds + 1 MU

    Core - 3 rounds not for time
    5 wall walks
    30 sec ring plank

    Rest day tomorrow! Back to the pool for continuation of taper Sunday morning.
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  11. Thursday 4/26/18

    PM SCY Solo @ LRRC "Outside is the best side!"

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :45 D1-3 in pairs w/ SP + SNKL

    300 @ 4:00 PINK pull w/ paddles + SNKL
    3x100 @ 1:20 @ 1000 PACE (goal pace for meet on Saturday: 1:05)
    100 EZ

    Total: 2500

    1:04, 1:05, 1:05 on the 100s.
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  12. Sarasota Y Sharks Masters GOLD Workout 4/27/18

    by , April 26th, 2018 at 02:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    8 x 50 1:15 alt 2stroke/2free
    3 x 100 2:30 kick
    6 x 50 :50 desc 1-3/4-6

    Main set
    1 x 50 1:05 easy
    1 x 50 1:05 fast free
    1 x 50 1:05 easy
    2 x 50 1:05 fast breast
    1 x 50 1:05 easy
    3 x 50 1:05 fast back
    1 x 50 1:05 easy
    4 x 50 1:05 fast fly

    Freestyle set
    1 x 50 :50 mod
    1 x 100 1:40 long & strong
    1 x 150 2:30 last 50 strong
    1 x 200 3:20 neg split
    1 x 250 4:10 last 100 strong
    1 x 250 3:45 last 100 strong
    1 x 200 3:00 neg split
    1 x 150 2:15 last 50 strong
    1 x 100 1:30 build
    1 x 50 :45 strong

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

    Warm down
    4 x 50 1:00

    Total: 4100
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  13. 4/26/18 Workout

    by , April 26th, 2018 at 08:50 AM (Swimming Through Jello)
    Thursday, 4/26/2018 Pool Workout

    Start of taper! Just did intervals with the rest of the group, no problem with more rest during taper time. Also had club team in the pool again, so air quality was meh.

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

    6x75 1:30 o-IM, e-fr build
    //Tried to attempt crossover back to breast turns... not successful yet.
    5x100 k 1:45 3+4 fast
    4x125 2:30 IM, rotate 50 fast stroke

    100 EZ

    3x{4x50 1:00 D1-4, 50 EZ} bk/br/fr by rounds

    200 warmdown

    3300

    Shoulders a little fuzzy overall from handstand work and double unders yesterday. Felt better than most of the rest of the week though.
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  14. Wednesday 4/25/18

    PM SCY Solo @ LRRC "Champions League football ruins Wednesday afternoon practices"

    400 swim

    10x100 @ 1:10 swim w/ fins + paddles + SNKL

    Total: 1400

    CORE 7 to follow

    Updated April 25th, 2018 at 08:36 PM by Calvin S

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  15. Sarasota Y Sharks Masters GOLD Workout 4/26/18

    by , April 25th, 2018 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:00 [2:00] 50st/50fr
    6 x 50 1:05 [1:00] 25fast/25easy choice
    1 x 200 5:00 [4:30] kick

    Sprint set
    6 x 50 1:20 [1:10] Alt 1easy/1fast choice
    1:00 rest
    2 x 100 4:00 choice sprint broken at the 50 for 5secs

    Main set
    3x
    1 x 100 1:45 [1:45] free
    1 x 100 2:00 [2:00] stroke choice
    1 x 100 2:30 [2:15] kick
    [RD1 kick is strong, RD2 stroke is strong, RD3 free is strong]

    Freestyle set
    7 x 200 3:10 [3:00] neg split [#7 no gear]
    -OR-
    16 x 50 1:05 [1:00] alt 1easy/2fast no gear

    Warm down
    4 x 50 1:00

    Total: 4000
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  16. 4/25/18 Workout

    by , April 25th, 2018 at 08:17 AM (Swimming Through Jello)
    Wednesday, 4/25/2018 CrossFit Workout

    Warmup - yoga stretches, bar/shoulder warmup

    Skill - Handstands
    1 - 6 sets of :10 on/:20 off free headstand
    2 - 2:00 nose-to-wall handstand hold
    3 - 30 wall handstand hold hand lifts
    4 - 4 set of :20 on/:10 off hollow rock

    Conditioning - AMRAP 15
    50 double unders
    70# one arm farmers carry 60m ea arm
    25 double unders
    53# one arm overhead carry 30m ea arm

    Found out normal pool will be closed for water polo tournament this weekend too. Will probably have to go to backup pool further out Sunday morning then.
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  17. Workout 04/24/18: morning

    by , April 24th, 2018 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 100 choice

    4 x 50 @15sr no free
    1 x 50 kick
    4 x 50 @10sr pull at 80%
    1 x 100 kick
    4 x 50 @05sr even pace free at 80%
    1 x 50 kick
    4 x 50 @10sr burst and cruise
    3 x 100 pull on 2:10
    4 x 50 loosen and out [extra 200 during whole workout]
    ---------------------------
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  18. Tuesday 4/24/18

    AM SCY Solo @ LRRC "Lactic Hold"

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (every 3rd 25 BR)
    100 I.M. drill

    4x50 @ :50
    odd: inside flags FAST
    even: between flags FAST
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 swim
    100 EZ

    3x
    4x25 @ :15 rest 15M BURST w/ chute
    1:00 REST
    100 @ 2:00 push FAST (:57, :57, :57)
    3x100 @ 1:15 lactic hold
    2:00 REST

    100 EZ

    Total: 3100

    Updated May 11th, 2018 at 11:02 PM by Calvin S

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 4/25/18

    by , April 24th, 2018 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 2:15 [2:00] IM
    8 x 50 1:00 [:50] desc 1-4/5-8

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

    Freestyle/pull set
    4 x 100 1:40 [1:30] long & strong
    4 x 50 :55 [:50] be consistent
    4 x 100 1:35 [1:25] neg split
    4 x 50 :50 [:45] desc 1-4
    4 x 100 1:30 [1:20] strong
    4 x 50 :45 [:40] strong

    IM set
    2x
    3 x 50 1:15 [1:05] IM order
    1 x 50 1:15 [1:05] easy free
    1 x 200 3:45 [3:15] IM strong

    Warm down
    4 x 50 1:00

    Total: 4100
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  20. 4/24/18 Workout

    by , April 24th, 2018 at 08:53 AM (Swimming Through Jello)
    Slept better last night. Body is feeling it from the lactate set yesterday! Still got the work done and will be on to taper next time I'm in the pool.

    Tuesday, 4/24/2018 Pool Workout

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

    8x50 :50 3 cruise/1 fast
    8x75 1:20 o-IM, e-D1-4 fr
    8x100 1:35->1:20->1:35

    4x{2x50 1:00 EZ, 1x100 2:00 FAST}
    Did k-1:11, p/pads-:56, k-1:09, p/pads-:56

    200 warmdown

    3600
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