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  1. Thursday 1/31/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "I.M. feeling like crap"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (30/90/90#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)

    Swim:

    300 swim every 4th 25 scull w/ SNKL

    8x200 @ 2:35
    odd: AE FR
    even: I.M. D1-4 (2:31, 2:27, 2:23+, 2:23-)

    100 EZ

    Total: 2000

    Feeling like garbage. Can't shake this cold. By the 3rd 200, every time I pushed off under water I was having a coughing fit. Didn't even bother doing another set after the 200s. Just called it a day.
    Categories
    Swim Workouts
  2. 1/31/19 Workout

    by , January 31st, 2019 at 09:33 AM (Swimming Through Jello)
    Thursday, 1/31/2019 Pool Workout

    Back to the pool finally! Water was very cold today, joints didn't like to warm up.

    3x{100 fr 1:30
    100 IM 1:40
    100 bk 1:50
    100 k 2:00}

    4x{2x25 k :35
    1x25 fl :30}
    2,4,6,8 UDK per round

    4x150 p 2:15 D1-4
    o-br3,4,5, e-br3,5,7

    4x{2x25 k :35
    1x25 bk :30}
    2,4,6,8 UDK per round

    4x150 IM mix 2:45 D1-4

    6x50 dr/sw ez 1:00

    2x{4x25 :30 4,3,2,1 breaths
    1x25 :30 sprint
    4x25 :30 3,2,1,0 breaths
    1x75 1:30 ez}
    //Misread and did 4x25 sprint on first round. Extra 25 warmdown at end.

    4000y
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  3. Sarasota Y Sharks Masters GOLD Workout 1/31/19

    by , January 30th, 2019 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:45 alt. 25st/25fr
    4 x 50 1:00 choice

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Main set
    3x
    3 x 75 1:30 1easy/2fast
    3 x 50 1:00 1easy/2fast
    3 x 25 :30 1easy/2fast
    [RD1 75s stroke, RD2 50s stroke, RD3 25s stroke]
    [All other swims choice]

    Freestyle set
    1 x 100 1:30 mod
    2 x 150 2:15 last 50 strong
    3 x 200 3:00 desc 1-3
    2 x 150 2:05 last 50 strong
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
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  4. 1/29/19 Workout

    by , January 30th, 2019 at 10:03 AM (Swimming Through Jello)
    Tuesday, 1/29/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos, barbell warmup

    Strength - A) Back Squat - 45/5, 135/5, 185/5, 225/5, 255/5,5,5
    B) Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - EMOM 9 :30 on, :30 off
    1 - airbike cals (17, 17, 16)
    2 - wall balls (16, 16, 16)
    3 - C2B pullups (13, 13, 14)

    Polar Vortex hit, school canceled Wednesday which means pool is closed. Bummer. I took my rest day because I'm pretty sore from back squats and pullups after a week of lighter work and the meet.
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  5. Tuesday 1/29/19

    PM SCY w/ Trip + Jack @ LRRC "That time I tried a Trip warm-up"

    400 smooth w/ SNKL

    300 @ 4:30 AFAP (3:04+)
    200 @ 3:00 AFAP (2:04+)
    100 @ 1:30 AFAP (:59+)
    100 EZ

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 1500

    So my daughter was sent home sick from school, which severely shortened my time to swim. I am also still sick (can't stop coughing). I rushed to the LRRC to find Trip and Jack finishing going up a pyramid of 100-200-300-400-300-200-100. I warmed up on the 400 and then went right into the fast. Whenever I write a workout and say I did it with Trip, it almost always means we did the main set and warm down together, not warm-up. I start about 30-40 minutes before Trip cause I like long dynamic warm-ups. Trip just does a 500 and starts pounding. Hey Trip, I tried your way. I don't like it. You can keep your skimpy warm-up.
    Categories
    Swim Workouts
  6. Workout 01/29/19: evening

    by , January 29th, 2019 at 09:54 PM (Maple Syrup with a Side of Chlorine)
    Another big storm is setting aim on our region and I thought that only my wife and I would be at practice, but Carol came as well.

    200 swim/100/ kick/200 pull [extra 200]
    4 x 25 burst and cruise

    bunch of 300's [all on 1:40/100 pace] ...
    1 x 300 [did 350]
    2 x 150 [did 200's]
    3 x 100 [did extra 25 on first two]
    4 x 75 [did extra 25 on first two]
    6 x 50

    200 loosen and out
    [Masters/Rec/2750 yds/50 min]
    ====================
    Categories
    Swim Workouts
  7. Monday 1/28/19

    PM SCY w/ Trip (7x100 only) @ LRRC "keepin' it rAEl"

    6x300
    2 @ 4:05
    2 @ 3:55
    2 @ 3:45

    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    10x150 @ 1:50 pull w/ paddles + SNKL

    7x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000

    Trip wandered in when I was mostly done with the 150s, so I joined him at the start of his 100s set (he was just stretching out today after the hammering he took on Saturday!).
    Categories
    Swim Workouts
  8. 1/28/19 Workout

    by , January 28th, 2019 at 09:15 AM (Swimming Through Jello)
    Monday, 1/28/2019 CrossFit Workout

    Warmup - airbike, stretching, PVC warmup

    Strength - Power Snatch - 95/3, 115/3, 135/3, 155/3, 165/3, 175/3

    Conditioning - AMRAP 15 x2 (5 min rest between)
    500m row
    wall walk + 10 shoulder taps
    15 SHDP 75#
    30 double unders
    Don't remember score

    Probably should have not worked out this morning, was definitely not firing on all cylinders after the meet.
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  9. Workout 01/27/19: afternoon

    by , January 27th, 2019 at 07:58 PM (Maple Syrup with a Side of Chlorine)
    Rare Sunday swim for me. The Rec is only open on Sundays during the winter months and with nothing on the agenda today after work I headed to the pool. To my surprise the usual moshpit was absent and I was able to split the lane for the whole swim. I did the workout the team did yesterday.

    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    6 x 125 on :15sr [25 fr/75 dps/25 no free]
    1 x 100 pull

    Test swim: 1 x 200 on goal OHS pace
    [2:30 = 4800 yds, I did 2:28. I am aiming for 4500yds in the OHS this year]

    100 kick
    14 x 25 on :30 [odd fr fast/even choice]
    4 x 50 active recovery
    [Solo/Rec/2300 yds/45 min]

    Updated January 28th, 2019 at 06:50 AM by rxleakem

    Categories
    Swim Workouts
  10. 1/27/19 Race Day #2

    by , January 27th, 2019 at 01:59 PM (Swimming Through Jello)
    Sunday, 1/27/2019 Ozark Senior Champs Day 2
    Felt a little sore first thing this morning but loosened up pretty quickly.

    300 fr
    16x50 o-k/dr, e-b :50
    8x25 o/c :30
    2 starts

    Again, some warmup and warmdown between events that I didn't keep track of.

    200 Free Relay - 21.69 leadoff split - Yesterday most of the sectionals level guys didn't do relays, and some of the better guys had had iffy meets thus far, so head coach put us all in relays today to try to kick start things. Think it worked - everybody on the A relay was 21 low to mid. I had a really good race besides the one breath I took was straight into the turn... oops.

    100 Back - 53.56 (25.87/27.69) - I do not remember the hundredths for this race so I'll update when results come in. Breakouts were a little questionable and I'd like my second 50 to be a little closer to the first. But, a second faster than Ozark Masters last year so can't complain too much.

    100 Breast - 59.88 (28.25/31.63) - Under a minute untapered, I'll take that! A little deep on my start and turns. Head coach gave me a couple tips on my pull that I'll try to work on. Again, a second faster than Ozark Masters last year.

    So, pretty much most of the improvement from Ozark Masters (my last non-championship meet last year, though I was decently rested for that) was in going out more aggressively. Hopefully I can get myself better finished with some more rest in March. But very happy with how I did this weekend, closest thing to a "bad swim" was the 100 free and even that wasn't horrid.

    Updated January 29th, 2019 at 04:18 PM by JPEnge

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  11. Saturday 1/26/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Doug (as official split getter and "100 Freestyle Sensei") @ LRRC "Six on Five"

    Weights:

    1x8/2x12 DB shoulder press (10/20/20#)
    1x8/2x12 DB S-arm bicep curl (10/20/20#)
    1x8/2x12 DB tricep extension (10/20/20#)
    1x8/2x12 DB S-arm row (10/20/20#)
    1x8/2x12 DB bench press (10/20/20#)
    3x15 hip adductor (50#)

    3x15 hip abductor (50#)

    Swim:

    600 swim (100 FR/100 BK)
    4x100 @ 1:45 k/sw/dr/bld
    4x50 @ :35 AE
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    200 EZ

    Total: 3200

    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)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)

    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)

    Doug's Results:
    1/26/19 (SCY) - 59.20 (13.0/15.4/15.9/15.7)
    ^ Doug just did 1x100, after Trip and I were finished. The purpose was two-fold: to show us how itís actually done, and to show us that the other 5 100s are just superfluous.

    SHOUT OUT: Who else but Trip? Finally got under 1:00 on one of his 100s! Thanks to Doug for getting our times and for showing us how to actually do a 100 freestyle!

    I was better this time around than last time, but not by much. I think a lot the problem was being sick, and lifting. It actually wasn't my upper body that let me down today (despite the heavier lift). It was my legs just giving out before the end of #4. Residual fatigue from lifting legs on Thursday.

    Also, yeah I know I lied. Said I was going to just swim aerobic for the next few days while I got over being sick. But Trip rang the bell, and I had to answer.

    Updated January 26th, 2019 at 10:52 PM by Calvin S

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  12. 1/26/19 Race Day #1

    by , January 26th, 2019 at 02:37 PM (Swimming Through Jello)
    Saturday, 1/26/2019 Ozark Senior Champs Day 1

    Well, here's "try to qualify for Sectionals" meet!

    Team warmup:
    300 fr
    16x50 o-k/dr, e-b
    8x25 o/c
    2 starts

    Warmup pool was 20y, so not sure exactly what I did but it was probably around 300 up and 300 down around each race.

    100 fly - 52.39 (24.40/27.99) - Off with a bang! That's almost a second and a half PR, and completely untapered too. Got a little bit of a piano the last 25 but altogether not bad.

    200 breast ​- 2:16.22 (30.20/34.71/35.59/35.72) - Felt pretty smooth for 125, but some of my turns were sloppy and I locked up a little the last 50. I haven't trained enough breaststroke for the 200 I think. Still, 2.5 seconds faster than the last time I swam it.

    100 free - 49.29 (23.53/25.76) - This one was just sloppy. I don't think I was fully recovered from the 200 breast, and it definitely felt weird. I will have to work on some things on this over the next month or so. Didn't get the auto Sectionals cut but did get the bonus cut so since I made other two events I can still swim this.

    50 free, 100 back, and 100 breast tomorrow!

    Updated January 29th, 2019 at 04:20 PM by JPEnge

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  13. Friday 1/25/19

    PM SCY Solo @ LRRC

    1000 SKIPS

    4x100 @ 1:10
    1:10 REST
    3x100 @ 1:10
    1:10 REST
    2x100 @ 1:10
    1:10 REST
    100 @ 1:10

    4x200 @ 3:00 FL kick w/ fins + BD

    Total: 2800

    It took almost 4 weeks of hard work but my wife and kids finally managed to get me sick with whatever head/chest cold they had. Feeling under the weather and in a fog so just sort of "aerobic'd" my way through practice (will probably be the strategy for the next 3-4 days).
    Categories
    Swim Workouts
  14. Thursday 1/24/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC

    Weights:

    1x8/2x12 BB RDL (45/95/95#)
    1x8/2x12 BB back squat (45/95/95#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (30/90/90#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)

    Swim:

    500 swim every 4th 25 FL kick on back H.A.S.

    9x200 @ 2:35
    3 - pull w/ paddles + SNKL
    3 - swim w/ 5 FL kicks off all walls
    3 - smooth D1-3 (2:20, 2:15, 2:09)

    200 FLOAT

    Total: 2500
  15. Sarasota Y Sharks Masters GOLD Workout 1/25/19

    by , January 24th, 2019 at 11:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Main set
    9 x 100 2:15 [2:00] choice
    [#1/4/7 mod, #2/5/8 build, #3/6/9 strong]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    4 x 100 1:40 [1:30] neg split
    1 x 300 5:00 [4:30] long & strong
    6 x 50 1:00 [:50] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total:4000
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  16. 1/24/19 Workout

    by , January 24th, 2019 at 08:35 AM (Swimming Through Jello)
    Thursday, 1/24/2019 Pool Workout

    4x{100 fr 1:25
    100 IM 1:35
    100 bk 1:45
    100 k 1:55}

    6x{3x75 50 build/25 fast 1:20 - fl/bk, bk/br, br/fr
    1x(XYZ per round) 2:00
    X - 125 @ 500 pace
    Y - 75 @ 200 pace
    Z - 25 FAST
    1x150 p br3/5/7 x 50 3:00}

    4x25 o-fast off blocks e-ez
    //Starts finally clicked! Now just have to add the wedge this weekend.

    100 warmdown

    4100y
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  17. Wednesday 1/23/19

    AM SCY Solo @ LRRC "Oh shoot, a new 'chute!" or "Power Day"
    PM SCY w/ Trip (sort of*) "I.M."

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 w/ BD
    odd: 50 BUF kick/25 pull
    even: 50 pull/25 FAST kick

    6x50
    1 @ :40
    1 @ :35
    1 @ :30

    100 EZ

    4x25 @ :45 FR FAST w/ chute (III**)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST w/ chute (IIII)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST w/ chute (III)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST
    200 FLOAT

    Total: 2200

    ** My new parachute is the FINIS "Drag+Fly." It has Roman numeral-esque markings on the side to denote resistance levels. It goes from full open (almost no resistance) to full closed (maximum resistance), with 5 levels in between(see attached photo).

    Click image for larger version. 

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    Attachment 11810

    PM Swim:

    6x100 @ :10 rest
    odd: FR
    even: I.M. #1 kick, #2 drill, #3 swim

    2x
    2x100 @ 1:40 FL SMOOTH w/ fins
    3x50 @ :50 BK FAST
    3x50 @ :50 BR FAST
    2x100 @ 1:40 FR N.S. w/ fins
    1:40 REST

    8x25 @ :30 PERFECT STROKE!
    odd: FR w/ 4/6/2 turns
    even: BK w/ 5 FL kicks off wall

    Total: 2200

    * Trip did 30x50 @ :50 500 PACE (I think?). I was in more of an I.M. mood, so my set was timed to coincide with his 50s so that we could race on some of them.
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    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 1/24/19

    by , January 23rd, 2019 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    2 x 100 1:45
    4 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    2 x 50 1:15 build
    4 x 25 :45 fast

    Main set
    2x
    1 x 100 2:00 perfect stroke
    1 x 100 2:00 fast
    1 x 75 1:30 perfect stroke
    1 x 75 1:30 fast
    1 x 50 1:00 perfect stroke
    1 x 50 1:00 fast
    [RD1 stroke/IM, RD2 choice]

    Freestyle set
    4 x 75 1:15 desc 1-4
    2 x 150 2:15 neg split
    1 x 300 4:30 long & strong
    2 x 150 2:05 neg split
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
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  19. 1/22-1/23 Workouts

    by , January 23rd, 2019 at 08:42 AM (Swimming Through Jello)
    Tuesday, 1/22/2019 Garage Lifting

    Going light-ish for meet week and no CF workout.

    Power Clean - 45/5, 135/3, 165/3, 185/3x5

    Shoulder Press - 45/5, 75/5, 105/5x3


    Wednesday, 1/23/2019 Pool Workout
    Warm pool today. Excuses, excuses. Not brimming with confidence for this weekend but I'm sure it will be alright.

    800 SKiDS

    6x25 :40 no breath
    5x50 :50 back
    4x75 1:30 p br5/7/9
    3x100 1:30
    2x150 2:10 overkick last 50
    1x200 2:50 k/fins
    2x150 2:10 overkick last 50
    3x100 1:45 back
    4x75 1:30 k
    5x50 1:00 VS (open/close/easy/build/fast)
    6x25 :30 FAST

    100 easy
    6x25 o-fast off blocks, e-ez
    150 warmdown

    4000y
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  20. 01/22/19: evening

    by , January 22nd, 2019 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 150]
    4 x 25 burst and cruise

    pacing set: all on 1:40/100 pace [3600yd OHS goal]
    25-50-75-100
    50-75-100-25
    75-100-25-50
    100-25-50-75

    4 x 75 k-s-p on 1:30 [did extra 50]
    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    ===================

    Good swim with Greg, Matt and Carol. I tweaked my shoulder shoveling last week so I didn't swim the main set on a 1:30 interval. My wife also joined us in the water with her own program that she is working on. She is doing a super job!
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