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  1. 06/30/18: morning

    by , June 30th, 2018 at 01:42 PM (Maple Syrup with a Side of Chlorine)
    Good practice today with Greg, Jim, and Kevin. Lindsay from the Granite State Penguins in NH also dropped in.

    200 swim/100 kick/200 pull
    6 x 50 on 1:05 - even pace

    300 [150 pull, rest :15, 150 swim - swim faster than pull]
    100 [4 x 25 on :30 - smooth]
    200 [100 pull, rest :15, 100 swim - swim faster than pull]
    100 [4 x 25 drills]
    100 [50 pull, rest :10, 50 swim - swim faster than pull]
    100 kick
    300 swim - long and strong

    4 x 75 as warm down [kick-swim-pull]
    =======================
    [Masters/Rec/2300 yds/60 min]

    It's been a busy week with my oldest brother and his family visiting from Washington State. He swam at UMass in the early '90s and usually hops in for a once a year workout but opted out. Today we are gather with other family for a small reunion, and it happens that today is also the 23rd anniversary of my mom passing away. It's nice to have extended family in town to help share some stories of the past. We had a nice visit with my aunt from Boston on Thursday as well.

    Here is a picture from the old homestead, with the farmhouse where my dad grew up to the left. I grew up about a quarter-mile way closer to the farm.

    Updated July 2nd, 2018 at 09:57 PM by rxleakem

    Categories
    Swim Workouts
  2. Saturday 6/30/18

    AM LCM Solo @ LRRC "800 pacin' to 100,000 meters"

    2x
    300 swim (100 FR/50 BK)
    2x150 @ 2:20 k/dr/sw w/ fins + SNKL
    6x50 @ :55 swim D1-3 in pairs w/ SP

    3x100 @ 1:25 D1-3 to 800 PACE (1:18, 1:16, 1:14)
    100 EZ
    3x100 @ 1:30 @ 800 PACE +1 (1:14+, 1:15, 1:14+)
    100 EZ
    3x100 @ 1:35 @ 800 PACE (1:12+, 1:14, 1:13+)
    100 EZ
    3x100 @ 1:40 @ 800 PACE -1 (1:11, 1:12+, 1:11+)

    200 EZ kick w/ fins + BD

    Total: 3500

    Well my pacing was sort of all over the place, so not sure how to read that. On the other hand, I hit 100,000 meters for the month of June. Definitely time to taper!
    Categories
    Swim Workouts
  3. 6/29/18 Workout

    by , June 29th, 2018 at 09:11 AM (Swimming Through Jello)
    Friday, 6/29/2018 CrossFit Workout

    Warmup - 3x(:45 row, 3 burpees, 3 inchworms, 10 squats), stretching, plyos

    Strength - 4x(30m sled drag sprint, 30m sled reverse pull) 135# sled

    Conditioning -
    400m run
    21/leg single leg KB DL 53#
    21 straight leg situps
    200m run
    15/leg SL KB DL
    15 SL situps
    100m run
    9/leg SL KB DL
    9 SL situps
    8:55

    Extra - Split jerk - 155/1, 165/1, 175/1, 185/1, 205/1, 235/1
    Just playing around there. Haven't split jerk in like forever.
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  4. Thursday 6/28/18

    PM LCM Solo @ LRRC
    P90X post swim

    400 swim (150 FR/50 BK)
    100 kick FL H.A.S. w/ fins + SNKL
    300 swim (100 FR/50 BK)
    200 kick w/ fins + SNKL (50 FR S-line/50 FL H.A.S.)
    200 swim (50 FR/50 BK)
    300 kick w/ fins + SNKL (100 FR S-line/50 FL H.A.S.)
    100 BK swim
    400 kick w/ fins + SNKL (150 FR S-line/50 FL H.A.S.)

    4x150 @ 2:30 BK k/dr/bld w/ fins
    8x25 @ :30 V.S. (4 BK/4 FR)

    4x200 @ 2:40 pull w/ paddles + SNKL (2:31, 2:30, 2:31, 2:31)
    100 EZ

    Total: 3700

    P90X

    2x
    2x
    :40 high knees
    :40 jack-ups w/ 10# MB
    :40 side shuffle (alternate shuffle with and shuffle without 10# MB)
    :40 mountain climbers (hands on MB)
    1:00 REST

    2x
    :40 goblet squat (wide stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 left lung w/ 2x 10# DB
    :20 hold left lunge w/ 2x 10# DB
    :40 right lunge w/ 2x 10# DB
    :20 hold right lunge w/ 2x 10# DB
    :40 goblet squat (narrow stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 side lunge drops left side
    :40 side lunge drops right side
    1:00 REST

    3x
    :45 L-raises w/ 8# DB
    :45 RD1: push-ups, RD2: swimmer (tricep) push-ups, RD3: tricep dips
    :45 to complete: 7x bicep curls hip to waist, 7x bicep curls waist to hips, 7x bicep curls full range of motion (hip to chest)

    1:00 shoulder raises (alternating arms in front, arms to side) w/ 10# DB
  5. Workout 6/28/18: morning

    by , June 28th, 2018 at 10:55 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning. I signed up for the Baystate Games next weekend so I need to get some swimming in.


    200 free-200 back-2im drill
    600 shark swim
    2 x
    ....50 on 45
    ....75 on 60
    ..100 on 90

    100 loosen and out
    [Solo/Rec/1750 yds/30 min]
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 6/28/18

    by , June 28th, 2018 at 12:42 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 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30] desc 1-3

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

    Sprint set
    2 x 50 :45 [:40] sprint
    1 x 50 1:10 [1:00] easy
    3 x 50 :50 [:45] sprint
    1 x 50 1:10 [1:00] easy
    4 x 50 :55 [:50] sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    3 x 150 2:30 [2:15]
    3 x 100 1:40 [1:30]
    3 x 50 1:00 [:55]
    3 x 50 :50 [:50]
    3 x 100 1:35 [1:25]
    3 x 150 2:15 [2:05]
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4200
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  7. 6/28/18 Workout

    by , June 28th, 2018 at 09:52 AM (Swimming Through Jello)
    Thursday 6/28/2018 Pool Active Recovery Workout
    SCY w/CrossFit people

    100 fr/100 k on side
    3x{3x50 dr/sw}

    50 fl
    75 fr
    100 IM
    125 k
    150 br
    125 k
    100 IM
    75 fr
    50 br

    18x25 fast - long underwaters

    100 warmdown

    2050 - though the pool might be a tad short. I Google Maps'd it at it said 74.3 ft. So not too bad if it is short.
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  8. 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
  9. 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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  10. 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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  11. 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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  12. 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
  13. 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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  14. 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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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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
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