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  1. 11/29/18 Workout

    by , November 29th, 2018 at 10:48 AM (Swimming Through Jello)
    Thursday, 11/29/2018 Pool Workout

    Hammies tight from power snatches yesterday, at least I think that's what it was. Gotta get back to actual weights consistently so I don't have to keep dealing with lingering soreness every time I do something different.

    3x{100 fr 1:35
    100 IM 1:45
    100 bk 1:55
    100 k 2:05}

    4 (IMO)x{3x50 kdrill 1:05
    1x50 DPS :55
    1x100 fr cruise 1:40
    1x50 200 pace 1:10}

    6x50 dr/sw 1:00 EZ

    4x200 3:30
    1 - 50 fast/150 fr p cruise
    2 - 50 fr p cruise/10 sec into 50 fast/100 fr p cruise
    3 - 100 fr p cruise/10 sec into 50 fast/50 fr p cruise
    4 - 150 fr p cruise/10 sec into 50 fast
    Did 50s IMO

    200 warmdown

    3900y

    Got a good tip from Coach Derek on breaststroke today - focusing on turning my hands out at the end of the recovery. Definitely feels different, will keep playing with it!

    Also, going to start coaching the Tuesday morning practices starting next week. One of the Masters coaches isn't on staff for the club team anymore so the other coach was looking for some people to take a couple days, I think one of the other club coaches is going to take another day too. Should be fun, I was kind of hoping to get back into coaching again, even if it is just our little Masters group for one day.
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  2. Wednesday 11/28/18

    PM SCY w/ Trip @ LRRC

    10x100 @ 2:00 (50 FR kick H.A.S./25 R side kick/25 R arm swim) w/ SNKL
    8x25 @ :45 UW FL kick H.A.S.

    10x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    6x50 @ :10 rest FL kick on BK H.A.S.

    Total: 2500
    Categories
    Swim Workouts
  3. 11/28/18 Workout

    by , November 28th, 2018 at 10:25 AM (Swimming Through Jello)
    Wednesday, 11/28/2018 CrossFit Workout

    Warmup - plyos, stretching, PVC warmup

    Skill - A) Handstand pushups (scaled to pike pushups on box) - 3x3 tempo, 2x10 strict

    B) SnBal+Pause OHS - 95/2+1, 135/2+1, 165/2+1, 185/2+1, 205/1+f, 2+1

    Conditioning - 21-18-15-12-9
    PSn 75#
    Wall ball shots 20#
    9:49
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  4. Tues 11/27/18: evening

    by , November 27th, 2018 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 100]

    3 x 150 on 2:45 [did 200's]
    4 x 75 on 1:30 [I kicked]

    Leslie's Livingston "Fort Speed Set":
    1 x 25 Fast
    1 x 50 ez
    1 x 50 Fast
    2 x 50 ez
    1 x 75 Fast
    3 x 50 ez
    1 x 100 build to fast [1:00.5]
    4 x 50 ez [and out]
    [Masters/Rec/2150 yds/55 min]
    ====================
    Taper workout #2 with Greg, Noah, and Matt.
    Categories
    Swim Workouts
  5. Tuesday 11/27/18

    PM SCY w/ Trip + Jack @ LRRC

    10x100 @ :10 rest kick H.A.S. w/ SNKL
    odd: FR
    even: FL

    8x25 @ :05 rest w/ SNKL
    odd: side kick
    even: 1 arm FR (R arm only)

    15x100 @ 1:30 FR kick H.A.S. w/ SNKL

    6x50 @ :10 rest FL kick on BK H.A.S.

    Total: 3000
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 11/28/18

    by , November 27th, 2018 at 11:38 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 1:45
    6 x 50 1:00 choice
    4 x 75 1:15

    Kick set
    1 x 300 6:45
    1:00 [vertical kick]
    4 x 50 1:15 fast

    Main set
    3x
    1 x 100 1:45
    1 x 75 1:30
    1 x 50 1:15
    1 x 50 1:15
    1 x 75 1:30
    1 x 100 1:45
    [RD1 50s fast, RD2 75s fast, RD3 100s fast]
    [All other swims mod w/perfect stroke]
    [All swims choice]

    Freestyle set
    5 x 250 3:45 last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4500
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  7. 11/27/18 Workout

    by , November 27th, 2018 at 09:11 AM (Swimming Through Jello)
    Tuesday, 11/27/2018 CrossFit Workout

    Warmup - 2 min assault bike, plyos, barbell warmup

    Strength - A1) Bench Press - 45/8, 95/8, 135/8, 155/8, 175/6, 185/4
    A2) Good Morning - 95/6, 115/6, 135/6, 155/6
    //Was supposed to be a set of 2 on the bench but skipped because my shoulder is a little buggy at the moment.

    Conditioning - "Jackie"
    1000m row
    50 thrusters 45#
    30 pullups
    7:23

    PR by a minute from the last time I did it.
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  8. Sarasota Y Sharks Masters GOLD Workout 11/27/18

    by , November 26th, 2018 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    4 x 50 1:15
    10 x 25 :45 fast

    Main set
    1 x 75 1:30 easy
    2 x 75 1:30 fast
    1 x 75 1:30 easy
    3 x 75 1:30 fast
    1 x 75 1:30 easy
    4 x 75 1:30 fast
    [All swims choice]

    Freestyle set
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 2:00 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4400
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  9. Monday 11/26/18

    AM SCY Solo @ LRRC

    10x100 @ :10 rest kick H.A.S. w/ SNKL
    odd: FR
    even: FL

    7x200 @ :15 rest kick H.A.S. (50 FR/50 FL) w/ fins + SNKL

    100 EZ kick on back (25 FR/25 FL)

    Total: 2500

    Giving my shoulders a break this week. Plan to just kick with hands at sides with a snorkel.
    Categories
    Swim Workouts
  10. Weekend Workouts

    by , November 26th, 2018 at 09:38 AM (Swimming Through Jello)
    Not much moving around for Thanksgiving, it was wife's family's year so we drove up to Joliet Thursday morning and back Saturday morning. Did some hiking with the dogs Friday but other than that not much. Got moving some more Sunday.

    Sunday, 11/25/2018 Garage Squats

    Warmup - stretching, plyos, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 275/3, 260/5, 245/7, 230/9

    1 hour yoga class at the gym - mostly stretching type stuff with some balance work.

    Monday, 11/26/2018 Pool Workout

    500 warmup
    2x400 @ 1:00 RI 50 1-arm dr/50 sw fr/bk
    3x300 @ 1:00 RI 50 k/50 sw (1-w/board, 2-on side, 3-k fast)
    4x200 @ 3:20 p D1-4
    5x100 @ 2:00 best average

    6x50 dr/sw 1:00
    4x25 middle of pool turns
    100 warmdown

    4000y
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  11. Sarasota Y Sharks Masters GOLD Workout 11/26/18

    by , November 25th, 2018 at 11:34 AM (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 [1:15] stroke
    3 x 100 1:45 [1:30]

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

    Freestyle set
    2 x 200 3:20 [3:00] long & strong
    4 x 100 1:40 [1:30] desc 1-4
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:40 [1:30] desc 1-3

    Main set
    4x
    2 x 50 1:15 [1:15] #1 drill, #2 perfect stroke
    1 x 100 2:30 [2:15] fast
    [RD1/3 stroke, RD2/4 choice]
    [Fly drill: 3 strokes right arm, 3 left arm, 3 both]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill]

    Warm down
    4 x 50 1:00
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  12. Saturday 11/24/18

    PM SCY w/ Trip + Michael (+ Doug and Jim Robbins as Chief Split Getters) @ LRRC "Four on Seven"

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

    4x @ 7:00
    200 DIVE FAST
    200 EZ

    25 EZ
    2x200 @ :10 rest kick H.A.S. w/ fins + SNKL

    Total: 3200

    SHOUT OUT: Doug and Jim for getting splits. Trip for throwing down hard. Michael for hanging tough through the set. This one hurt A LOT!

    Results:
    11/24/18 (SCY) - 1:59.11 (57.15/1:01.86), 1:59.98 (58.78/1:01.20), 2:00.91 (59.16/1:01.75), 2:02.96 (1:00.34/1:02.62) (Nike brief)

    Trip's Results:
    11/24/18 (SCY) - 2:09.71 (1:02.96/1:06.75), 2:12.28 (1:04.31/1:07.97), 2:12.22 (1:04.61/1:07.61), 2:10.79 (1:04.19/1:06.60) (Endurance jammer)

    Michael's Results:
    11/24/18 (SCY) - 2:20.42 (no splits available), 2:26.96 (1:09.53/1:17.43), 2:29.46 (1:11.79/1:17.67), 2:32.09 (1:13.26/1:18.83) (Endurance jammer)
    Categories
    Swim Workouts
  13. Workout 11/24/18: morning

    by , November 24th, 2018 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    Today was Turducken Day, courtesy of swimsuit addict!

    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    I had to leave practice early so besides the main set I put a 600 yard warmup and 200 to loosen out. This a fun and challenging set that I bring back every year. The team did a 250's (mixing 100/50/100 with swim/kick/pull) and I only did 1-arm fly this year. Total for me was 2200 yds in 40 minutes.
    Tags: turducken
    Categories
    Swim Workouts
  14. Friday 11/23/18

    PM SCY w/ Trip + Michael Huckabay @ LRRC

    400 swim (50 FR/50 BK)
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x125 @ 2:00 kick 1st/last 25 UW w/ fins

    10x200 @ 2:30 SMOOTH FR

    100 EZ

    Total: 3600
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  15. Wednesday 11/21/18

    PM SCY w/ Trip (on the 4x400) @ LRRC "Happy Thresholdsgiving"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :40 swim 4/6/2 turns w/ SP

    4x100 @ 1:05 (1:00+, 1:01+, 1:02+, 1:03)
    1:05 REST
    3x100 @ 1:05 (:59+, 1:01+, 1:02)
    1:05 REST
    2x100 @ 1:05 (1:00, 1:01+)
    1:05 REST
    100 @ 1:05 (:58)

    4x400 @ 5:30
    1 - pull w/ paddles + SNKL (4:45)
    1 - swim w/ SNKL (4:44)
    1 - swim N.S. (4:29 - 2:19/2:10)
    1 - swim STRONG (4:10 - 1:00/1:03/1:04/1:03)

    400 EZ FR kick w/ fins + BD

    Total: 5000

    Holy hell I am tired. Taking Thanksgiving off.

    SHOUT OUT: Trip. He descended his 4x400 1-4, going 5:00, 4:57, 4:49, 4:37. He was also slow enough getting into the water and starting his warm-up that I had time for the threshold set before our main set!
    Categories
    Swim Workouts
  16. 11/21/18 Workout

    by , November 21st, 2018 at 12:28 PM (Swimming Through Jello)
    Wednesday, 11/21/2018 Pool Workout

    Not sure if I will get any other workout times in until next week, so tried to make this one a good one. Not entirely successful but got the work done. Six beat kick still feels awkward as heck.

    600 sw 200 fr/100 bk

    8x50 RIMO 1:00 o-k, e-dr

    4x200 3:00 d1-4
    6x50 dr/sw 1:00
    4x150 mix IM 2:45 d1-4
    6x50 dr/sw 1:00
    4x100 p br3,4,5,6 by 100 1:40 d1-4
    6x50 dr/sw 1:00

    3x50 fast off blocks/ez

    100 warmdown

    3950y
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  17. Workout 11/20/18: evening

    by , November 20th, 2018 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    200 free/50 non-free/100 kick/250 pull [extra 200]/100 non-free

    4 x 100 Quarters Strong on 1:30
    4 x 75 k-s-p on 1:15 [IMO on swim, fast]
    4 x 50 burst and cruise on :50
    4 x 25 fast on :40

    300 with every 3rd lap choice non-free
    [Masters/Rec/2200 yds/45 min]
    ===================

    I was the only one at practice tonight so I missed the push that swimming with the team provides, although the clock ticking away kept me honest. The pool will be closed Thurs and Friday but I plan to be at practice on Saturday.

    Happy Thanksgiving everyone!
    Categories
    Swim Workouts
  18. Tuesday 11/20/18

    PM SCY w/ Trip @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    400 kick 100 FL/100 FR w/ fins + BD
    300 pull w/ SP + SNKL
    200 I.M. drill
    100 progressive scull w/ SNKL

    36x50 @ :50 SMOOTH FR

    200 EZ

    Total: 3500
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 11/21/18

    by , November 20th, 2018 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 stroke/IM
    3 x 100 2:15 kick
    4 x 75 1:15
    3 x 100 1:30
    4 x 75 1:30 swim/kick/swim x 25

    Main set
    4 x 25 :45
    4 x 50 1:15
    4 x 100 2:00
    4 x 50 1:15
    4 x 25 :45
    [Swim 1 easy, 3 strong in each group]
    [All swims choice]

    Freestyle set
    3 x 50 :50
    3 x 100 1:30
    3 x 200 3:00
    3 x 100 1:20
    3 x 50 :45
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4500
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  20. 11/20/18 Workout

    by , November 20th, 2018 at 01:08 PM (Swimming Through Jello)
    Tuesday 11/20/2018 CrossFit Workout

    Warmup - 2x(200m row, 5 pushups, 10 good mornings, 15 situps), PVC pipe warmup

    Strength - A1) Deadlift - 135/8, 185/8, 225/8, 275/8, 315/8
    A2) DB Bench - 50/8, 60/8, 65/8, 70/8

    Conditioning - "Jack"
    AMRAP 20
    10 push press 115#
    10 KB swing 53#
    10 box jump 24"
    10+18, I think. I went out too fast and died and my shoulders ran out of gas so I kind of lost count, could have been only 9 rounds which would have been even worse since I've done that workout at 11 rounds before. Ugh.
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