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  1. 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
  2. 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
  3. 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
    Categories
    Uncategorized
  4. 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
  5. 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
    Categories
    Uncategorized
  6. 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
  7. 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
  8. 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
    Categories
    Uncategorized
  9. 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.
    Categories
    Uncategorized
  10. Monday 11/19/18

    PM SCY w/ Trip @ LRRC "Trip takes a mulligan"

    Yes, yes I know I just completed a shave/taper meet yesterday, but spare me the lectures on taking a break. There is work to be done and only 145 days until I dive in to the 1650 at YMCA Nationals. Also the back half of this week may be a wash with the holidays. Also also Trip wasn't happy with his workout yesterday (the only change being that I wasn't there...go figure?), so he took a do-over.

    2x
    300 BK w/ 4 FL kicks off every wall
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 pull breathe 2-4-6 by 50 w/ SP

    8x50 @ 1:00 SMOOTH FR kick w/ BD

    3x
    300 @ 4:00 D1-3 (3:37, 3:26, 3:14)
    3x100 @ 1:30 D1-3
    RD1: 1:12, 1:06+, 1:00+
    RD2: 1:10, 1:05, 1:00
    RD3: 1:07, 1:03, :59-

    200 EZ

    Total: 4200

    SHOUT OUT: Trip. I think today was better for him than yesterday. He blamed the pool temperature, but I think he was just pining away for me and couldn't focus :P
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 11/20/18

    by , November 19th, 2018 at 04:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    6 x 25 :40 stroke
    3 x 100 1:30
    6 x 25 :30 strong

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

    Stroke set
    3x
    4 x 25 :45 stroke, perfect stroke
    1 x 100 1:50 stroke/IM strong

    Sprint set
    6x
    1 x 25 :45 easy
    1 x 50 1:15 sprint
    [Odd RDs stroke, Even RDs choice]

    Freestyle set
    2 x 150 2:15 long & strong
    4 x 75 1:10 desc 1-4
    2 x 150 2:10 long & strong
    4 x 75 1:05 desc 1-4
    2 x 150 2:05 long & strong
    4 x 75 1:00 desc 1-4

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  12. Being the best at being you, not the best at what you do.

    by , November 19th, 2018 at 02:40 PM (Questions from Coaches)
    Q: Do you want to be the best at what you do? Are you waiting for an invitation?

    A: Consider my invitation to you is signed, sealed and delivered. Now letís figure out how you can get started.

    What does being the best even mean? Is it reaching the pinnacle of an ability, expertise or skill as compared to your peers? Careful. In most cases, pinnacles can be have very little room for growth and very limited space to go any higher once the top is reached.

    Instead of being the best, think about being your best. Find time every day to get better and become excellent at what you do.

    Excellence is a choice Ė a life long strategy that requires commitment, dedication and effort. It starts with you having a positive mindset believing that every day begins with the opportunity to make it better than the day before.

    Each day, write down something positive that happened. This could be something you did for a friend, family member, stranger or something someone did for you. In addition, do something positive for yourself and write it down. Build your book of positive outcomes. Think of it as your Fitbit for mental health.

    Make finding positive outcomes an important goal of each day of your life. Be good at it, be great at it and you can become the best at being you.
  13. 11/19/18 Workout

    by , November 19th, 2018 at 09:44 AM (Swimming Through Jello)
    Oh, forgot I also did CF workout as a double on Friday so that goes here too:

    Friday, 11/16/2018 CrossFit Workout

    Warmup - plyos, stretching, PVC pipe warmup

    Strength - A1) Bench Press - 45/5, 135/5, 155/5, 175/5, 185/5, 195/5 (ugly)
    A2) Supine grip row - 135/5,5, 155/5,5,5

    Conditioning - On 3 minutes, 8 rounds
    10 10m shuttle runs
    2 rounds 5 pullups, 10 pushups, 15 squats
    -- Until <1 min rest, then 1 round

    Monday, 11/19/2018 Pool Workout

    650 warmup (was supposed to be 15 minute continuous swim but got in a little late and only had around 9 minutes)

    13x200 - Start on 3:00 interval, add :05 to odds, subtract :05 to evens
    1-3 smooth free
    4-9 o-pull d1-3, e-sw d1-3
    10-13 o-k/fins, e-sw/fins

    6x50 dr/sw 1:00 easy

    200 FAST (staggered sendoff to try to finish even)

    200 warmdown

    3950y

    Still trying to get 6-beat kick back. Seeing some improvement but not there yet, still awkward and kind of slow. But it's really only been 3 practices of work on it trying to break some decade-or-more-long bad habits.
    Categories
    Uncategorized
  14. Sunday 11/18/18

    AM SCY @ UALR "Paul Blair Invitational Day 3"

    600 swim every 4th scull w/ SNKL
    8x50 @ :20 rest "Progressive Freestyle" w/ SNKL
    200 FR kick w/ BD
    4x25 @ :10 rest V.S.
    200 EZ

    100 warm-up

    500 FR - 4:58.53
    26.49/29.41 (55.90)
    30.01/30.46 (1:00.47)
    30.22/30.22 (1:00.44)
    30.51/30.45 (1:00.96)
    30.96/29.80 (1:00.76)


    Really felt in control of the race from the horn. I definitely felt like I had more to give when I finished it. Really happy with the swim given it came on the last day of the meet. Overall happy with how the meet went. I think I am in a good place headed into the next training cycle. Next taper meet on the horizon is YMCA Masters Nationals, April 11-14, 2019. Hardest part of that meet is going to be determining my event line up :/

    600 EZ (200 swim w/ SNKL/200 FR kick w/ BD/200 swim w/ SNKL)

    Total: 2700
  15. Workout 11/17/18: morning

    by , November 17th, 2018 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    100 swim/100 choice warmup [plus an extra 50]

    P ull 100-75-50-25 [extra 50]
    U can kick 2 x 25
    M oderate 2 x 150 on 2:45 [did 200's]
    P ull 100-75-50-25 [extra 50]
    K ick 2 x 50
    I M drill 2 x 100
    N egative split 200 [missed it: +1]

    S print 4 x 25
    P ull 100-75-50-25 [extra 50]
    I M drill 100
    C hoice 100
    Ez 150
    [Masters/Rec/2550 yds/65 min]
    ===================

    Fun fall workout that we do every year.
    Categories
    Swim Workouts
  16. Saturday 11/17/18

    AM SCY @ UALR "Paul Blair Invitational Day 2"

    500 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    4x50 @ :15 rest FL kick w/ BD
    6x50 @ :10 rest
    3 - D1-3 FR
    3 - FL drill/swim
    25 DIVE FAST
    75 EZ

    200 warm-up

    200 FL - 2:03.22 (26.43/30.13/32.35/34.31) - Well that is the best opening 100 I have ever had for a 200 fly, both in feel and time. However, the less than 12 hour turnaround from my 1650 really came back to bite me on the last 60 yards. I haven't pushed my limits nearly as much as I need to training butterfly, but will be doing a lot more going forward. Not unhappy with the swim, because it's great that I am going as fast as I was 5 years ago in this event, and my lifetime best is only 2:02. It is just frustrating that I was 1:28.9 at the 150 and couldn't come home any faster.

    600 EZ (200 swim w/ SNKL/200 FR kick w/ BD/200 swim w/ SNKL)

    Total: 2400
  17. Friday 11/16/18

    PM SCY @ UALR "Paul Blair Invitational Day 1"

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

    3x100 @ 1:20
    1 - build (1:03+)
    2 - @ MILE PACE (1:03, 1:03)

    200 EZ

    300 warm-up

    1650 FR - 17:42.91
    27.31/30.04 (57.35)
    31.02/31.55 (1:02.57)
    31.40/31.43 (1:02.83)
    31.68/31.51 (1:03.19)
    31.61/31.59 (1:03.20) [5:09.14]
    31.22/31.68 (1:02.90)
    31.57/31.76 (1:03.33)
    32.32/32.63 (1:04.95)
    32.61/33.16 (1:05.77)
    33.22/33.32 (1:06.54) [5:23.49]
    33.39/33.16 (1:06.55)
    33.44/33.37 (1:06.81)
    33.00/33.15 (1:06.15)
    33.57/33.36 (1:06.93)
    33.09/33.04 (1:06.13) [5:32.57]
    31.71

    800 EZ (200 swim w/ SNKL/200 FR kick w/ BD)

    Total: 4250

    SHOUT OUT: Doug Martin, for counting for me (who need's lap counter poles anyways!), and Tom Genz (the aquatic director formerly known as coach formerly known as swimmer, got 8th at Olympic Trials Tom Genz).

    So yeah, I was feeling great until about the 800. I felt the shift, and the wheels start to loosen on the bus. The splits just confirm what I felt. I haven't swam that event in over 20 years, and that was certainly my first ever 1650 that I voluntarily entered. My goal time in April is 16:49. The swim gives me hope, but I have A LOT of work still to do!
  18. 11/16/18 Workout

    by , November 16th, 2018 at 09:24 AM (Swimming Through Jello)
    Friday, 11/16/2018 Pool Workout

    Snow day yesterday. Pool and work were both closed. I was still sore from the workout Wednesday so I just took it as a rest day. Back to the pool today - with a different training group since my usual doesn't have Friday practice.

    200 fr/100 bk/200 k/200 p

    1x200 fr 3:00
    2x175 fr 2:40
    3x150 fr/bk/fr 2:20

    4x125 o-fr 1:50, e-IM+fr 2:00
    5x100 k/fins 1:30

    6x75 o-fr 1:10, e-fr/bk/fr 1:20
    7x50 o-fr :45, e-st :50
    8x25 o-RIMO :20, e-EZ :40

    200 IM dr warmdown

    3900y

    Still struggling to make easy six-beat kick freestyle feel comfortable.
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  19. Thursday 11/15/18

    PM SCY Solo @ LRRC

    400 swim
    300 pull w/ paddles + SNKL
    4x50 @ :55 FR kick w/ BD
    4x25 @ :30 V.S. swim
    50 EZ

    3x100 @ 1:20 @ MILE PACE +1, PACE, -1 (1:03, 1:02+, 1:02- )

    150 EZ

    Total: 1500
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 11/16/18

    by , November 15th, 2018 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    2 x 150 2:30 [2:15]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    2 x 100 2:30 [2:15]
    1:00 [vertical kick]

    Main set
    3x
    1 x 50 1:15 [1:15]
    1 x 100 2:15 [2:00]
    1 x 100 2:15 [2:00]
    1 x 50 1:15 [1:15]
    [RD1/3 both 100s fast, RD2 both 50s fast]
    [All other swims easy w/good technique]
    [All swims choice]

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] build
    1 x 100 1:40 [1:30] build
    1 x 200 3:20 [3:00] neg split
    1 x 400 6:40 [6:00] long & strong

    Warm down
    4 x 50 1:00

    Total: 4100
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