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  1. 3/15/18 Workout

    by , March 15th, 2018 at 09:28 AM (Swimming Through Jello)
    Thursday 3/15/2018 Pool Workout

    Really feeling beat up from the past couple days' workouts. Was hard to get moving and generally a mental slog today. Stinks because there's no Saturday practice so only two swims this week.

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

    4x150 2:30 even pace
    3x75 1:20 smooth
    3x200 3:00 100 bk/100 fr even pace
    3x75 1:20 smooth
    2x250 3:30 fin kick
    2x75 1:30 EZ
    1x300 good pace (3:17, meh)

    8x50 k/dr IMO 1:00

    3750
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  2. 3/14/18 Workout

    by , March 14th, 2018 at 08:28 AM (Swimming Through Jello)
    Wednesday 3/14/2018 CrossFit Workout

    Warmup - circuit plyos, stretching

    Strength - Deadlift 135/5, 235/5, 275/5, 305/5, 335/5, 355/5

    Conditioning -
    100/80/60/40/20 double unders
    50/40/30/20/10 situps
    9/9/9/9/9 front squat 155# (from ground)
    16:04

    That one was really tough. Dang double unders.
    Categories
    Uncategorized
  3. Sun-Tues, March 11-13

    by , March 13th, 2018 at 06:00 PM (The FAF AFAP Digest)

    Sunday: Swim/SCY/Solo @ BP


    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 25 burst + cruise, mostly from the blocks
    100 EZ

    4 x (25 AFAP + 75 EZ) from the blocks

    4 x (broken AFAP 50, :10-:15 rest, + 150 EZ)
    -- 2 swim, 2 shooters

    Total: 2250



    Monday:

    Drylands: 50-55 min

    single leg deadlifts, good mornings, tricep press, hip thrusters, resisted standing broad jumps, altitude drops, med ball slams, extreme angle step ups w/bar, push press, explosive leg extensions

    3 miles on treadmill



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters

    Main sets:

    2 rounds w/fins
    20 x 25 IM order @ :45 @ 100 pace
    200 EZ

    10 x 25 back kick @ :40 @ 100 pace
    100 EZ

    Total: 2450

    5 miles on the treadmill



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


    I defaulted to 100 pace today because I was tired from the weekend's sprint workouts and weights yesterday. I'm still somewhat ambivalent about my "comeback" ... it's frustrating to feel physically limited and I know it's going to take awhile to be swimming/racing fit again. But I nonetheless purchased a new tech suit today to use this spring as there are only old ones in my closet. Though I like Arenas, I wasn't moved to pay $550 for the newest model. So I opted for the new A3 VICI suit. And, unlike, Arenas, it comes in black!

    Updated March 14th, 2018 at 10:22 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 3/14/18

    by , March 13th, 2018 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 vertical kick
    1 x 50 1:30 [1:15] fast

    Stroke set
    4 x 50 1:15 [1:05] fly
    4 x 50 1:15 [1:05] back
    4 x 50 1:15 [1:05] brst
    4 x 50 1:00 [1:00] free
    1 x 200 IM

    Free/pull set
    3 x 200 3:10 [3:00] long & strong
    3 x 150 2:20 [2:10] last 50 strong
    3 x 100 1:30 [1:20] neg split
    3 x 50 :50 [:50] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
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    Uncategorized
  5. 3/13/18 Workout

    by , March 13th, 2018 at 09:05 AM (Swimming Through Jello)
    Tuesday 3/13/2018 CrossFit Workout

    Bit of circuit-type work today...

    Warmup - rowing, core work, stretching, PVC drills

    Strength -
    A) DB lunges 4x12 50# each hand
    B) Ring dips 4x8 strict
    C) Upright row 4x12x75#

    Conditioning - EMOM 16, 4 rounds each of
    1 - 12 cal assault bike
    2 - 15 wall balls 20#
    3 - One arm DB overhead carry 50#x30m ea arm
    4 - 5 PSn + 5 OHS 95#
    Categories
    Uncategorized
  6. Monday 03/12/18: evening

    by , March 12th, 2018 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Well, looks like Nor'easter #3 in less than two weeks is due to come in overnight and continue through Wednesday. I have had a slight head cold return so I am not feeling the best, so with the expected 12+ again (we had 9 inches 3/2 and 13 inches 3/8) and more shoveling I not only expect the Rec to close tomorrow for regular practice but I'll also have more drylands coming! It always seems like when I have a meet coming up I have to shovel or rake! hahaha

    Tonight's taper-ish workout solo at the Rec...
    200 free/200 back/200 im drill
    4 x 100 (50 kick, 50 pull)
    4 x 100 [25 easy, 25 fast (rotate strokes), 50 easy]
    200 loosen and out
    [Solo/Rec/1600 yds/40 min]
    =================

    Hotel booked for Harvard meet this weekend. Will drive down before events start on Friday, swim 7 events over the weekend, and drive home Sunday evening. I am in my long stretch at work so no chance before the meet to swim outside of practice tomorrow night, so I am hoping that practice is a go!
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 3/13/18

    by , March 12th, 2018 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    4 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :40 fast

    Stroke set
    3x
    3 x 25 :40
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    20 x 25 :30
    [Alt 1 easy, 3 fast, all choice]

    Freestyle/pull set
    20 x 100 1:30
    [Alt 1 easy/3 strong]

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  8. 3/12/18 Workout

    by , March 12th, 2018 at 09:19 AM (Swimming Through Jello)
    Monday, 3/12/2018 Pool Workout

    Bit of a miscellaneous workout today. Wanted to get the Swimathon 100 IM in early in practice.

    200 fr/100 bk
    8x50 k/dr, dr/b IMO 1:00
    100 EZ

    100 IM from the blocks - 55.33

    100 EZ
    //Then I jumped into the main set where everybody else was.

    4x75 25 bk/50 fr 1:10
    3x100 fr 1:30
    100 EZ
    200 k FAST (2:41)
    6x50 D1-3 to 85% :50
    4x75 25 bk/50 fr 1:10
    3x100 D1-3 pull 1:30 (1:07-1:04-:58)
    100 EZ
    200 fast (2:05, was running out of gas here)

    200 warmdown

    3300

    After work...
    Sn Bal + OHS - 95/1+2, 135/1+2, 155/1+2, 175/1+2, 195/1+2, 205/1+2x3

    Updated March 13th, 2018 at 09:03 AM by JPEnge

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  9. Weekend Workouts

    by , March 11th, 2018 at 11:50 AM (Swimming Through Jello)
    Friday PM 3/9/2018 CrossFit Workout

    Warmup - airbike, squat drills, jumprope, muscleup warmup

    Conditioning - CrossFit Open 18.3
    14 minute AMRAP
    100 double unders
    20 overhead squat 115#
    100 double unders
    12 ring muscleups
    100 double unders
    20 DB snatch 50#
    100 double unders
    12 bar muscleups

    I got to 1 bar muscleup. My double unders are not efficient, though I did do my first set of 100+ in years on the opening set. This'll probably be the worst score of my Open, I think.

    Saturday, 3/10/2018 Pool Workout

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

    4x{3x100 D1-3, 4x25 :30 fast IMO}
    Descend fast 100s by round 85% to all out - did 1:01, :59, :58, :57

    100 EZ

    10x50 fast starting :50 adding 10 sec to interval each pair
    Not very consistent - 28 highs all the way to 26 lows in various places.

    100 EZ

    8x50 k/dr IMO 1:00

    100 warmdown

    3600

    Doing yoga Sunday afternoon. Will hit the 100 IM for the Swimathon Monday morning assuming I feel good.
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 3/12/18

    by , March 11th, 2018 at 10:23 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:30
    3 x 100 1:40
    8 x 25 :40 stroke
    6 x 50 :50 desc 1-3/4-6

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

    Freestyle/pull set
    8 x 50 :50 pace
    1 x 400 6:00
    6 x 50 :50 desc 1-3/4-6
    1 x 300 4:30 neg split
    4 x 50 :50 strong
    1 x 200 best effort

    Stroke/sprint set
    4x
    1 x 50 1:00 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 50 1:00 fast
    [Fast swims: RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Easy swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  11. Wed-Sat, March 7-10

    by , March 10th, 2018 at 09:04 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY @ Pitt


    Warm up:

    400 (did 350)
    200 drill (did 150)
    8 x 25 shooters @ :40

    Main sets:

    4 rounds (I did 3 and modified)
    4 x 125 @ 2:10 (did 25 burst SDK + cruise + 50 EZ)
    8 x 25 @ :30, did odds = 100 pace, evens = EZ
    1 x 50 EZ
    1 x 50 fast (did 25 AFAP + 25 EZ)
    1 x 50 EZ

    Total: 2650


    Thursday:

    40 minutes at the gym doing: deadlifts, good mornings, seated row, hip thrusters, hip adductors, explosive leg extensions, extreme angle squat, etc.


    Friday:

    8 miles on treadmill in 2 outings while Fort Daughter was sleeping in & napping


    Saturday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    4 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst to 15 m, cruise back, 6 of them off the blocks
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-4:00
    -- my easy is just DAB or easy kicking
    50 EZ

    4 x 25 w/chute
    200 EZ

    Total: 2250


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


    Kept my workouts pretty short this week with my daughter home. Still I felt pretty sluggish today. Planning on heading back to BP tomorrow for another sprint practice. I did enter our Y Champs on April 7-8 at Spire. There is a masters meet here in Mt Lebanon next weekend. I might drop in and deck enter a couple events just out of sheer convenience.
  12. Sarasota Y Sharks Masters GOLD Workout 3/9/18

    by , March 8th, 2018 at 11:32 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 3:45 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:45 [3:00] IM
    2 x 100 2:30 [2:15] kick
    2 x 100 2:00 [1:45] stroke
    2 x 100 2:00 [1:45] IM
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:05] IM order
    4 x 50 1:00 [1:00] choice

    Free/pull set
    6 x 200 3:00 [2:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
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  13. 3|8|18 LCM

    1000 IM kick as touchngo 200ís
    • fly kick done UW alternating between atlantis per 12.5ís
    • board and snorkel for frog and free kicks
    • 25:33

    200 warmdown

    Updated March 8th, 2018 at 03:00 PM by __steve__

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    Uncategorized
  14. 3/7 & 3/8/18 Workouts

    by , March 8th, 2018 at 09:02 AM (Swimming Through Jello)
    Wednesday 3/7/2018 CrossFit Workout

    Warmup - airbike, stretching, KB warmup

    Strength - EMOM 16
    A) Deadlift - 345/5
    B) 10 knees to elbows
    C) left side plank :30
    D) right side plank :30

    Conditioning - 5 rounds
    20 KB swings (American) 53#
    40m bear crawl

    7:03

    Thursday 3/8/2018 Pool Workout

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

    3x{4x25 :30 D1-4
    3x50 :55 D1-3
    2x75 1:15 build by 25
    100 D by round}
    rd1 - fr, rd2 - bk, rd3 - fr, all 100s IM

    10x100
    1-3 k 2:00
    4-5 k 1:50
    6-8 p 1:30
    9-10 p 1:20

    200 warmdown

    3500

    Knew I was going to run out of gas somewhere in the middle of the fast stuff, shoulders and forearms really feeling it from the KB swings yesterday. Kick part of the set was really good though, 1:25ish for all the 100s.
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 3/8/18

    by , March 7th, 2018 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc
    2 x 150 2:10 neg split
    4 x 75 1:05 desc
    3 x 100 1:30 last 25 strong
    4 x 75 1:05 desc

    Stroke set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:05 25fly/25back
    1 x 50 1:05 25brst/25free
    1 x 100 2:00 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  16. Mon-Tues, March 5-6

    by , March 7th, 2018 at 10:41 AM (The FAF AFAP Digest)

    Monday:

    35-40 minutes of lifting at the gym. Then did the following solo swim @ Pitt:
    500 various
    5 x 50 burst SDK + cruise
    8 x (25 AFAP + 75 EZ) @ 3-4:00
    100 EZ


    Tuesday: Swim/SCY/Solo (but an overlap with Jim) @ Sewy

    550 various
    8 x 50 @ :50, odds = free w/paddles, evens = kick
    20 x 25 @ 100 pace IM order @ :45
    100 EZ
    20 x 25 @ 100 pace, backstroke kick @ :40
    200 EZ
    12 x 25 @ 100 pace, IM order
    100 EZ

    Total: 2650


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


    Just getting in some short workouts with my daughter visiting for spring break. Will likely head to Pitt tonight. Not exactly sure what my next meet will be, but I am thinking of signing up for the Y Champs at the Spire Institute. Everyone says it's a fabulous pool.
  17. Workout 03/06/18: evening

    by , March 6th, 2018 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight, after snow storm number 1 and impending storm number 2...lots of shoveling to keep my cardio up

    200 free/100 kick/200 pull

    6 x 75 on 1:15 (1-4: rotate IM, 5-6 free)
    1 x 50 easy
    8 x 50 FR on 1:10 (odds DPS, evens fast)
    1 x 50 easy
    8 x 50 bk on 1:10 (odds DPS, evens fast)
    1 x 50 easy
    6 x 25 burst and cruise on 1:00
    3 x 50 loosen and out
    [Masters/Rec/2300 yds/60 min]
    ===================

    One of my taper workouts as New England LMSC champs are approaching. My pacing felt good on the 50's. I'm not really confident about where my training is at this point, but since I have the weekend off I decided to enter all three days but keep to the lower yardage events and not a whole lot of them! For Harvard I will be swimming:

    Fri:
    14 Men 100 SCY Free
    16 Men 50 SCY Fly
    18 Men 100 SCY Back
    Sat:
    28 Men 50 SCY Breast
    30 Men 200 SCY Back
    Sun:
    44 Men 50 SCY Back
    46 Men 100 SCY IM

    Now to book a hotel and hope that we don't get a blizzard during the meet like we did at New England age group champs back in 1993!
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 3/6/18

    by , March 5th, 2018 at 01:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    4 x 100 1:30
    6 x 25 :30 strong

    Kick set
    6 x 50 1:10
    6 x 25 :40 fast

    Stroke set
    3x
    2 x 25 :40 perfect stroke
    1 x 100 2:00 IM
    [25s: RD1 fly, RD2 back, RD3 brst]
    [Desc IMs by round 1-3]

    Sprint set
    2x
    3 x 25 :20
    4 x 25 :25
    5 x 25 :30
    [All swims choice]

    Free/pull set
    3 x 200 3:00 long & strong
    3 x 100 1:30 desc 1-3
    3 x 50 :50 mod
    3 x 100 1:20 desc 1-3
    3 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4750
    Categories
    Uncategorized
  19. Albatross Meet

    by , March 5th, 2018 at 10:46 AM (The FAF AFAP Digest)
    It's been a long blogging hiatus. I hit another detour in my comeback in late December and January (vacation and post vacation flu-ish thing) that kept me out of the water for quite awhile. But I've been training pretty regularly since mid-January. In the pool that is; I've not been moved to return to the gym because of a wee treadmill addiction. Anyhoo, I took myself off to the Albatross meet with about 6 weeks training under my belt and a mini taper. After a 1.5 year racing hiatus, I had major racing rust and of course was way off my PRs.

    50 back SCM, 32.1

    I had an uncharacteristically mediocre start, which lacked explosiveness. I had a good first length and decent turn. I was a little deep on my underwater on the second length. The main issue though was that I couldn't really feel my arms/they didn't want to move the last 10 yards. I had a major glide at the end because I just couldn't summon the energy to take another stroke. That cost me going a 31. Still, I am content with a 32 after the VTOS debacle and given my still closed veins. That time would have been #1 in the world last year in my age group.


    50 free SCM, 29.5

    I had a pretty good start (feet not together tho) and first length. I botched the turn a bit with a half stroke and extra breath. I tried the Lochte turn off the wall. It went decently, but again I was a little too deep. Then I just staggered to the wall again with arm fatigue. Since all the youngsters scratched, I ended up winning the Fastest Woman on the Water award.


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


    Whew, it was good to survive my first meet back. I think it being SCM not SCY added a degree of difficulty for me. Aside from some limitations from the VTOS, I think my main problem in the pool right now is that I lack strength. I had a ton of muscle removed from my chest of course. But I'm also not getting as much DPK as before. So off to the gym I go! I plan to start in small 30 minute chunks.

    Updated March 5th, 2018 at 01:43 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  20. 3/5/18 Workout

    by , March 5th, 2018 at 09:04 AM (Swimming Through Jello)
    Monday, 3/5/2018 Pool Workout

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

    2x{2x150 smooth 2:15
    4x25 FAST 1:00
    2x150 smooth 2:15
    4x50 FAST 1:30
    2x150 smooth 2:15
    100 FAST}
    (round 1 150 free, FAST free :11mid, :25mid, :56; round 2 150 fin k, FAST breast :14high, :31/:32, 1:06!)

    200 warmdown

    3600

    First time I've actually felt like I could get myself moving fast in a bit. Good workout! Especially happy with that 1:06 breast at the end of everything and from a push.
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    Uncategorized