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  1. Workout 11/13/18: evening

    by , November 13th, 2018 at 11:08 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus 200]
    4 x 50 even pace choice

    10 x 100 on 2:00 [did 125's]
    - even pace in pair, descend by pairs

    4 x 75 kick-swim-pull on 1:30
    200 loosen and out
    [Masters/Rec/2650/60 min]
    =================

    I've come down with an autumnal viral infection targeting my sinuses. I took off Saturday and have been focused on getting rest, taking it easy on the 125's instead of trying to crank out 150's. Hope this passes soon.
    Categories
    Swim Workouts
  2. Tuesday 11/13/18

    PM SCY Solo (w/ Trip as chief split-getter) @ LRRC

    400 swim every 4th 25 kick on back in S-line
    3x100 @ 1:20 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    375 EZ

    "Broken 500 FR" (w/ B70 Neuro Comp full body suit)
    4x75 @ :15 rest (41.94, 43.70, 44.02, 44.07)
    4x50 @ :10 rest (28.84, 29.44, 29.56, 27.82)

    Time: 4:49.39

    425 EZ

    Total: 2500

    SHOUT OUT: Trip, for once again delaying the start of his workout to time me.
    Categories
    Swim Workouts
  3. 11/13/18 Workout

    by , November 13th, 2018 at 12:51 PM (Swimming Through Jello)
    Tuesday, 11/13/2018 CrossFit Workout

    Slept better last night. Not perfect, but better.

    Warmup - rowing, stretching, barbell warmup

    Strength - Split Jerk - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 245/2
    //Ran out of time for more but 245 was surprisingly smooth for not having split jerked in awhile.

    Conditioning - For time
    70 cal row
    60 situps
    50 KB swing 53#
    40 lateral box stepovers 24"
    30 cal assault bike
    20 toes to bar
    10 pistols
    13:23
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 11/14/18

    by , November 13th, 2018 at 11:42 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    4 x 50 1:00 1:00 choice
    4 x 100 2:30 [2:15] kick
    4 x 50 1:15 1:05 stroke
    4 x 100 1:45 [1:30]

    Main set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 100 2:00 [2:00] fast
    1 x 50 1:15 [1:15] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    2 x 50 1:00 [1:00] mod
    2 x 100 1:40 [1:30] desc
    2 x 150 2:30 [2:15] neg split
    2 x 200 3:20 [3:00] long & strong
    2 x 150 2:20 [2:05] neg split
    2 x 100 1:30 [1:20] desc
    2 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  5. Monday 11/12/18

    PM SCY w/ Trip @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 pull w/ paddles + SNKL

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x200 @ 4:00 D1-3 (2:25, 2:15, 2:03)
    100 EZ
    4x50 @ :50 @ 200 FL PACE (:30, :30, :30, :30-)

    300 EZ

    Total: 3200

    SHOUT OUT: Trip. He did 3x300 @ 4:00 and then a 300 FAST. Final time on the 300 FAST: 3:21. Once again, that old geezer dropped the hammer
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 11/13/18

    by , November 12th, 2018 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    2 x 100 2:15 kick
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 IM order/stroke
    1 x 100 2:00 IM/stroke

    Sprint set
    4x
    4 x 25 :45
    1 x 100 2:15
    [RD1/3 100 is fast, RD2/4 25s fast]
    [All swims choice]

    Kick set
    2x
    1 x 75 1:45
    1:00 [vertical kick]
    3 x 25 :45 fast

    Freestyle set
    4 x 100 1:30 long & strong
    3 x 100 1:25 desc 1-3
    2 x 100 1:20 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. 11/9, 11/12 Workouts

    by , November 12th, 2018 at 09:32 AM (Swimming Through Jello)
    Friday afternoon, weekend off, Monday. I was super-sore all weekend after squats on Friday. Re-acclimating after rest week for the meet, I guess.

    Friday, 11/9/2018 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - A) Front Squat - 45/5, 135/3, 185/3, 225/2, 245/1, 265/1, 275/1, 285/1
    B) Back Squat - 155/10,10,10

    Conditioning - 7x(EMOM 7 C2B Pullups, max wall balls)
    wall ball total - 15, 15, 15, 15, 15, 10, 13 - Lost the pullup pace on the last two minutes!

    Monday, 11/12/2018 Pool Workout
    Didn't sleep well at all and took a bit to get into the swing of things this morning. Going to work hard on redeveloping 6-beat kick in the mid distances, I have neglected that for a 2-beat for too long.

    900 d1-3 x 300 to 80%
    800 SKiDS (build 2nd S)
    700 p - odd 100s br3, even 100s d1-3 br5
    600 100 1-arm, 100 swim DPS
    500 50k/50sw
    400 FAST
    300 50dr/50sw
    200 p br3/5/7/3 x 50
    100 FAST

    100 warmdown

    4600y

    That is definitely a new Masters yardage record - mostly because Coach miscounted and thought he was writing down 3700 :P
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 11/12/18

    by , November 11th, 2018 at 10:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Freestyle set
    6 x 150 2:30 [2:15] desc 1-3/4-6
    6 x 100 1:40 [1:30] desc 1-3/4-6
    6 x 50 :50 [:45] desc 1-3/4-6

    Main set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] build
    1 x 50 1:15 [1:15] fast
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  9. Saturday 11/10/18

    PM SCY w/ Trip @ LRRC

    1000 swim 100 FR/100 BK

    9x200 @ 2:30
    3 - SMOOTH pull w/ paddles + SNKL (2:22, 2:21, 2:22)
    6 - D1-3 in pairs (2:25, 2:25, 2:18, 2:18, 2:12, 2:10)

    6x100 @ 1:30
    3 - swim breathe every 4
    3 - kick w/ fins + BD

    Total: 3400
    Categories
    Swim Workouts
  10. Friday 11/9/18

    PM SCY w/ Trip (as chief split-getter) @ LRRC "Friday Super Suit Broken Swim Fly Day"

    400 swim every 4th scull
    300 pull w/ paddles + SNKL
    200 kick 50 FR/50 FL w/ BD
    100 I.M. drill

    3x100 @ 1:20 D1-3
    4x25 @ :30 V.S. FL
    175 EZ

    "Broken 200 FL" (w/ B70 Neuro Comp full body suit)
    100 @ :15 REST (56.88)
    2x50 @ :10 REST (29.26, 29.74)

    Time: 1:55.88

    125 EZ
    6x100 @ 1:15 swim w/ paddles + fins + SNKL

    Total: 2500

    SHOUT OUT: Trip, for delaying the start of his workout to get my splits for me!
    Categories
    Swim Workouts
  11. Thursday 11/8/18

    PM SCY w/ Trip + Jack @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x100 @ 1:20 D1-4
    4x50 @ 1:00 "Progressive Freestyle"

    100 @ 1:20 pull w/ paddles + SNKL (1:13)
    200 @ 2:40 pull w/ paddles + SNKL (2:25)
    300 @ 4:00 pull w/ paddles + SNKL (3:27)
    400 @ 5:20 pull w/ paddles + SNKL (4:17)
    300 @ 4:00 swim BIG N.S. (1:46/1:39)
    200 @ 2:40 swim BIG N.S. (1:08/1:03)
    100 @ 1:20 swim BIG N.S. (:32/:30)

    300 EZ

    Total: 3500
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 11/9/18

    by , November 8th, 2018 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [1:00]
    2 x 100 1:45 [1:30]
    1 x 200 3:30 [3:00]

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    2 x 50 1:30 [1:15] fast

    Main set
    2 x 50 :50 [:45]
    3 x 50 :55 [:50]
    4 x 50 1:00 [:55]
    5 x 50 1:05 [1:00]
    [All swims choice]

    Freestyle set
    2 x 400 6:40 [6:00]
    4 x 200 3:20 [3:00]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  13. 11/8/18 Workout

    by , November 8th, 2018 at 09:37 AM (Swimming Through Jello)
    Thursday, 11/8/2018 Pool Workout

    Stiff and sore today still!

    300 ez
    400 IM SKiPS
    300 d1-3

    2x{200 mod 3:15
    8x25 VS :30
    4x50 mod (#3 fast) 1:00
    2x75 b x 25 1:15
    50 EZ
    2x100 b to mod 1:45
    200 k FAST
    100 ez}

    //First round free, second round kind of a mix. Did k/fins on the 2nd fast 200, calf cramp last 50 so limped to the wall. Repeated again after the 100 ez and went much better.

    200 warmdown

    4000y
    Categories
    Uncategorized
  14. Wednesday 11/7/18

    PM SCY Solo @ LRRC "Smells Like Taper Spirit"

    400 (150 swim/50 kick)
    300 (100 pull/50 kick)
    200 (50 swim/50 kick)
    100 I.M. drill

    4x75 @ 1:10 D1-4 :51, :49+, :46+, :44)
    6x50 @ :40 swim w/ SP
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    200 EZ

    8x100 @ MILE PACE (goal pace for next weekend: sub 1:04)
    4 @ 1:20 (1:04, 1:05, 1:05, 1:04)
    2 @ 1:15 (1:03, 1:03)
    2 @ 1:10 (1:03, 1:03+)

    2x200 @ :15 rest EZ FR kick w/ fins + BD

    Total: 3200

    Felt very labored on my 100s today. Could not get going on my pace until I actually got to the faster intervals. Not entirely sure what to make of that. Anyways, only the first day of taper so can't expect to feel fantastic already!
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 11/8/18

    by , November 7th, 2018 at 05:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 75 1:30 25st/25fr/25st
    6 x 25 :30 strong

    Kick set
    2x
    1 x 150 3:30
    1 x 100 2:15
    1 x 50 1:15 fast

    Main set
    2x
    1 x 50 1:00 easy
    4 x 25 :45 fast
    1 x 50 1:00 easy
    2 x 50 1:15 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    2x
    4 x 50 1:00 pace, be consistent
    4 x 50 :50 desc 1-4
    4 x 50 :40 strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  16. 11/7/18 Workout

    by , November 7th, 2018 at 09:23 AM (Swimming Through Jello)
    Wednesday, 11/7/2018 CrossFit Workout

    Whole body sore. Triceps and hamstrings especially.

    Warmup - rowing, TTB warmup, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3
    //No pop at all. Made this fairly easy though.

    Conditioning - 3 rounds, 5:00 on, 5:00 off
    25 cal assault bike, then AMRAP
    15/10/5 per round TTB
    15/10/5 per round cal row

    2+11, 3, 5.

    First week after taper week is really tough. I do not feel good!
    Categories
    Uncategorized
  17. Tuesday 11/6/18

    PM SCY w/ Trip + Jack @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    400 kick 100 FL/100 FR w/ fins + BD
    400 I.M. k/sw/dr/bld by 25
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:20 D1-4

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

    10x200 @ 2:40
    5 - D1-5 pull w/ paddles + SNKL (2:22, 2:21, 2:20, 2:18, 2:13)
    2 - swim w/ opposite fin + opposite paddle + SNKL
    3 - D1-3 swim (2:19, 2:09+, 1:59+*)
    * bonus 1:00 rest after #9

    4x100 @ 1:30 swim breathe every 4
    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  18. Workout 11/06/18: evening

    by , November 6th, 2018 at 10:41 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull] + 200 extra

    9 x 100 on 2:00 [did 125's, with 25 extra at the end]
    1-3 even, 4-6 descend, 7-9 even pace

    4 x 75 K-S-P on 1:30 [did 4 on 1:15, then 50 easy]
    200 loosen and out
    Sauna time!
    [Masters/Rec/2450 yds/45 min]
    ===================
    Starting to come down with my annual fall head cold - hope it passes more quickly than in previous years.
    Categories
    Swim Workouts
  19. 11/6/18 Workout

    by , November 6th, 2018 at 03:01 PM (Swimming Through Jello)
    Tuesday 11/6/2018 CrossFit Workout

    Back to the gym to work my strength back up.

    Warmup - rowing, plyos, stretching

    Strength - Clean Deadlift - 135/3, 225/3, 275/3, 315/2, 345/1, 365/1, 385/1

    Conditioning -
    30-20-10
    Alternating DB Sn 50#
    Burpee box jumps 24"
    9:03
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 11/7/18

    by , November 6th, 2018 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    2x
    1 x 100 2:15 [2:00] 25stroke/75free
    1 x 100 2:15 [2:00] 50stroke/50free
    1 x 100 2:15 [2:00] 75stroke/25free
    1 x 100 2:15 [2:00] 100stroke

    Kick set
    4x
    1 x 50 1:20 [1:15]
    1:00 [vertical kick]

    Freestyle set
    1 x 100 1:40 [1:30] mod
    1 x 200 3:20 [3:00] neg split
    1 x 400 6:40 [6:00] long & strong
    1 x 400 6:20 [5:30] long & strong
    1 x 200 3:10 [2:45] neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized