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  1. Tuesday 8/7/18

    AM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 @ 3:00 N.S. breathe every 4 pull w/ SP

    6x200 kick on back 10 FL kicks off every wall w/ fins
    2 @ 2:45
    2 @ 2:40
    2 @ 2:35

    4x50 @ 1:00 SMOOTH BK
    4x50 @ 1:30 FAST FR kick w/ BD (:42, :42, :42+, :43)
    200 EZ

    Total: 3800

    Updated August 7th, 2018 at 05:20 PM by Calvin S

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 8/8/18

    by , August 7th, 2018 at 11:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke
    2 x 100 2:30 [2:15] kick
    4 x 50 1:00 [:50] desc 1-4

    Stroke set
    2 x 50 1:15 [1:05] fly
    2 x 50 1:15 [1:05] back
    2 x 50 1:15 [1:05] brst
    2 x 150 3:00 [2:30] IM or 50st/50fr/50st
    [50s: #1 perfect stroke, 2 strong]

    Sprint set
    8 x 50 1:30 [1:30] sprint choice
    [#1 & 5 easy]

    Freestyle set
    10 x 150 2:30 [2:15] consistent pace w/last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4000
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  3. 8/7/18 Workout

    by , August 7th, 2018 at 08:47 AM (Swimming Through Jello)
    Tuesday, 8/7/2018 Pool Workout

    Sooooooore from squats and pistols. I suppose I will have to live with feeling weird in the water during this cycle of getting my strength back up. Don't need to peak at all until mini-taper in November for SCM champs anyway.

    3x250 30 sec rest - 1 sw, 2 75 fr/75 bk/50 fr/50 br, 3 p br3/4/5/3/7 x50

    2x{2x50 k 1:10
    3x50 dr 1:05
    1x50 b}
    1-br, 2-bk

    4x{125 IM rotate 50 st 2:00
    125 fr D1-4 2:00}

    6x50 ch/fr EZ 1:00

    4x{100 fr smooth 1:45
    75 IM DPS 1:30
    50 p br5 1:00
    25 sprint IMO :45}

    200 warmdown

    3850y if I added right.

    Updated August 7th, 2018 at 09:40 AM by JPEnge

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  4. Monday 8/6/18

    PM LCM w/ Trip (300s) and Doug (the 50 FL) @ LRRC "I'm swimmin' in the rain..."

    500 swim

    5x300 @ 4:30 pull w/ paddles + SNKL
    2 - SMOOTH
    3 - LIGHT D1-3 (4:04, 3:59, 3:55)

    4x100 @ 1:15 (1:10, 1:12, 1:12+, 1:13)
    1:15 REST
    3x100 @ 1:15 (1:11, 1:12, 1:12+)
    1:15 REST
    2x100 @ 1:15 (1:11, 1:12)
    1:15 REST
    100 @ 1:15 (1:06+)

    100 EZ
    50 FL PUSH FAST (:30)
    50 EZ

    Total: 3200

    Practiced today in a steady, cool rain for the entire 80 minutes. Trip and Doug and I agreed it was probably some of the best weather we have had for a practice all summer.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 8/7/18

    by , August 6th, 2018 at 11:58 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 1:15 [1:05] stroke
    4 x 100 1:45 [1:30]
    4 x 50 1:30 [1:15] kick

    Sprint set
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] sprint, #2 100% effort
    1 x 50 1:15 [1:05] easy
    3 x 50 1:15 [1:05] sprint, #3 100% effort
    1 x 50 1:15 [1:05] easy
    4 x 50 1:15 [1:05] sprint, #4 100% effort
    1 x 50 1:15 [1:05] easy
    3 x 50 1:15 [1:05] sprint, #3 100% effort
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] sprint, #2 100% effort
    1 x 50 1:15 [1:05] easy
    [All swims choice]

    Freestyle set
    8 x 100 1:40 [1:30] neg split
    3 x 100 1:35 [1:25] desc 1-3
    3 x 100 1:30 [1:20] make them

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

    Warm down
    4 x 50 1:00

    Total: 4000
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  6. A Couple Workouts

    by , August 6th, 2018 at 08:12 AM (Swimming Through Jello)
    Saturday, 8/4/2018 CrossFit Workout

    Warmup - jogging, stretching, plyos

    Conditioning - Partner workout, alternating rounds
    AMRAP 30
    100m run
    15 KB swings 53#
    10 burpee box jump overs 24"
    16 rounds + 9 KB swing

    Monday, 8/6/2018 CrossFit Workout

    Warmup - airbike, plyos, stretching

    Strength - Back Squat - 45/5, 135/5, 185/5, 205/12, 190/12, 175/25

    Conditioning - For time
    20 hang power clean 115#
    30 pistols (single leg squats)
    15 hang power clean 135#
    30 pistols
    10 hang power clean 155#
    30 pistols
    7:54

    New cycle at gym started, I wanted to get in on the squat days, so I will swim Tue/Thur I think and then maybe a weekend if I have time. Gonna be sore tomorrow.
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  7. Sarasota Y Sharks Masters GOLD Workout 8/6/18

    by , August 5th, 2018 at 10:00 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 150 2:45 [2:15] 50st/50fr/50st
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Freestyle set
    3 x 300 5:00 [4:30] desc 1-3
    3 x 200 3:20 [3:00] desc 1-3
    3 x 100 1:40 [1:30] desc 1-3

    Kick set
    9 x 50 1:20 [1:15] alt 2fast/1easy
    1 x 50 easy swim

    Stroke set
    4x
    1 x 50 1:15 [1:05] stroke, perfect stroke
    1 x 100 2:15 [2:00] IM or 50st/50fr or 100stroke

    Warm down
    4 x 50 1:00

    Total: 4100
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  8. Saturday 8/4/18

    AM SCY Solo @ LRRC "Lactic Hold" or "You know there is a lap swimming pool down there?"

    400 (75 fr/25 scull) w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    6x50 @ :45 D1-3, 4-6
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    4x
    4x25 @ :15-20 rest 12.5 BURST/12.5 FLOAT w/ chute (which broke again so I tied my mesh bag to the chute and put my fins in my bag for added weight)
    1:00 REST
    100 @ 2:00 PUSH FAST (:53, :53+, :54, :54)
    4x100 @ 1:10 lactic hold w/ 4/6/2 turns
    2:00 REST

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 5000

    So I had some issues with the water aerobics people towards the end of my practice. The back story here is that I got in the water at 7:25 AM. Water aerobics class begins at 9:00. I was swimming in lane three of an eight lane pool, but there is only one lane line strung up (the one between lanes two and three). I was on the last 6-8 50s of my warm down at 8:55 when the aerobics people got in and started "walking" the width of the pool. Now seeing me in there, I would have thought these people could have the sense to stop at the black line in lane 3 and turn around, as opposed to going all the way to the lane rope. I had wedged my self as far against the rope as possible to maximize their room, but really, how can 11 adults need 75% of the pool? There was an old man lap swimming in lane two and swim lessons going on in lane one so I didn't think it fair to them (they had been there for 30-45 minutes already) to make them move for me. This one lady kept intentionally stepping in front of me when I swam by so as to generate a scene. She kept trying to yell at me about the fact there was a class going on, blah blah blah. When I got out of the water, she says to me, "You know there is a lap swimming pool down there?" (gesturing to the LCM pool). As if to say "hey I think you are confused, your kind is supposed to be over there!" I said, "yeah I know," and walked off, which this woman continuing to lecture me louder and louder as I got farther and farther away.

    I really don't think there is any one particular group of pool users that act any more entitled than a water aerobics class. They absolutely refuse to find a way to coexist with anyone using the pool at the same time as them. Anyways, had a fantastic practice. Rant off.

    Updated August 4th, 2018 at 02:25 PM by Calvin S

    Categories
    Swim Workouts
  9. Friday 8/3/18

    PM LCM Solo + w/ Trip @ LRRC "'Mini' Friday Fly Day"

    2x400 @ :30 rest w/ fins
    #1 - 75 FR swim/25 FL kick H.A.S. w/ SNKL
    #2 - 50 FR swim/50 FL drill/50 FR swim/50 FL swim

    4x100 @ 1:25 WHITE
    1:25 REST
    4x100 @ 1:20 PINK
    1:20 REST
    4x100 @ 1:15 RED

    12x50 @ :50
    2 - AE FR
    1 - FAST FL (:33, :33-, :32+, :32-)

    400 EZ

    Total: 3000

    Trip was doing 36x50 so I started my 12x100 at the same time he started his 50s, and jumped in on #25. My shoulders are REALLY sore from TBC yesterday especially, but also just in general from my training this week. I was surprised at how good my fast fly felt.
    Categories
    Swim Workouts
  10. Thursday 8/2/18

    PM LCM w/ Trip @ LRRC "Putting the R in backstRoke RecoveRy"
    TBC post swim "Bosu Bonanza!"

    Swim:

    600 (75 swim/25 scull)

    6x200 @ 3:00
    3 - 12.5M UW kick off every wall
    3 - pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:10 add-on BK as follows:
    #1 - 150 FR/50 BK
    #2 - 100 FR/100 BK
    #3 - 50 FR/150 BK
    #4 - 200 BK (2:47)

    10x50 @ 1:10 breathe every 10

    Total: 3100

    TBC:
    :45 per exercise

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (L leg on Bosu ball)
    Bosu push-up (L arm on Bosu ball)
    Bosu half burpee (no push-up or jump)
    Single leg v-up w/ 10# db
    1:00 REST

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (R leg on Bosu ball)
    Bosu full burpee (no jump)
    Tricep kick backs w/ 2x 10# db
    Single leg v-up w/ 10# db
    Weighted sit-up w/ 10# db
    1:00 REST

    2x
    Bosu push-up (R arm on Bosu ball)
    Bosu full burpee (no jump)
    Bosu spider-mans
    Bosu mountain climbers
    Bosu full burpee (no jump)
    1:00 REST

    "SALLY" (3:30)
    Squat + squat hold w/ 25# kb
  11. 8/2/18 Workout

    by , August 2nd, 2018 at 08:27 AM (Swimming Through Jello)
    Thursday, 8/2/2018 CrossFit Workout

    Warmup - 30 cal assault bike, stretching, barbell warmup

    Strength - A) Back Squat - 45/5, 135/5, 175/10,10,10,10,10
    B1) Walking lunge steps - 3x20x50# ea arm
    B2) DB squat C&J - 3x3x50#

    Conditioning - 6x{15 wall ball 20#, max 1-arm DB CJ 50# @ 1:00, 1:00 rest}
    8,9,9,9,9,11 C&Js

    Went a little too heavy on the lunges, going to be sore tomorrow. Maybe rest day.
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  12. Wednesday 8/1/18

    AM SCY Solo @ LRRC "A tablespoon of kick"
    PM LCM Solo-ish (sort of tagged along on Trip's set) @ LRRC "A teaspoon of I.M."
    CORE7 post PM swim

    AM Swim:

    400 swim
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M

    3x (All kick w/ BD)
    25 @ :20 FAST FR
    25 @ :40 SMOOTH BR
    50 @ :45 FAST FR
    25 @ :40 SMOOTH BR
    75 @ 1:05 FAST FR
    25 @ :40 SMOOTH BR
    100 @ 1:30 FAST FR
    25 @ 1:20 SMOOTH BR
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x150 @ 2:20 kick 1st/last 25 UW w/ fins
    100 EZ

    Total: 3200

    PM Swim:

    2x
    300 BK
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    2x150 @ 2:05 breathe every 4 pull w/ paddles

    5x200 @ 3:10
    odd: I.M. D1-3 (2:53, 2:44, 2:36)
    even: FR RED (2:30, 2:27+)

    100 EZ

    Total: 3100

    **Trip was doing 10x200 @ 3:10 FR. I had limited time to swim due to CORE7, so I jumped into the middle of his set and made my own modifications.

    CORE7:

    - weighted crunch (weight above head)/weighted sit up w/ 10# db
    - reverse crunch (RD3 :30 reverse crunch/:30 flutter kick)
    - scissor kick/flutter kick (RD3 :30 scissor kick/:30 hip raise)
    - toe reach w/ 10# db
    - elevated alternating knee pulls
    - mountain climbers w/ floor pads (RD3 1/2 burpee to mountain climber 4 each leg NO PADS)
    - breakdancers (RD1)/plank rotations (RD2)/plank w/ 35# plate (RD3)

    Updated August 2nd, 2018 at 09:58 AM by Calvin S

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  13. 8/1/18 Workout

    by , August 1st, 2018 at 08:31 AM (Swimming Through Jello)
    Contemplated going back to bed when the alarm went off. Glad I decided not to, starting to feel like myself in the water again!

    Wednesday, 8/1/2018 Pool Workout

    300 smooth br3/5 x50 30 sec rest
    3x50 k 1:10
    200 moderate br3/5 x50 30 sec rest
    3x50 k/sw no free 1:10
    100 80% br3/5 x50 30 sec rest
    3x50 IMO 1:10

    2x{8x75 1:20 2-sw, 2-last 25 k, 2-last 50 k, 2-sw
    200 p br5/7 x50 3:30
    8x50 1:00 2-6 dolphin kicks, 2 strokes no breath each wall, 2-5/3, 2-4/4, 2-3/5}

    200 warmdown

    3650y

    Held :47/:46 on the 75s all swim, turns and breakouts starting to feel better after I let them get a little lazy swimming LCM. Lots of breath control and I am terrible at breath control but that just means I need to do it more.

    Updated August 1st, 2018 at 08:57 AM by JPEnge

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  14. Tuesday 7/31/18

    PM LCM Solo (w/ Trip Strauss and Doug Martin as cheerleaders) @ LRRC

    2x
    400 swim
    2x150 @ 2:30 BK k/dr/sw w/ fins
    3x100 @ 1:20 D1-3
    RD1: 1:18, 1:16, 1:13
    RD2: 1:16, 1:13, 1:10

    3x800 @ 11:00 D1-3
    #1 - 10:34 (5:17/5:17)
    #2 - 10:22 (5:10/5:12)
    #3 - 10:15 (5:06/5:09)

    100 EZ

    Total: 4500

    SHOUT OUT: To Trip, for basically sunbathing the whole 33 minutes and keeping me honest (and calling out my splits). Doug wandered over near the end of #2. Probably reminding himself how thankful he is that he's a sprinter!

    Updated July 31st, 2018 at 09:17 PM by Calvin S

    Categories
    Swim Workouts
  15. Workout 07/31/18: morning

    by , July 31st, 2018 at 12:12 PM (Maple Syrup with a Side of Chlorine)
    Up early and drove across the state line to the Hoosick Falls, NY, outdoor pool for Adult Swim this morning. It's real cheap $1.50 for an hour. I don't get to come here often and sometimes there are lots of activities happening instead of swimming period but today the pool was open and I had a good workout.

    500 swim 400 pull 300 kick
    5 x 100 on :20 sr
    4 x 75 ksp on 1:15
    100 loosen and out
    [Solo/Hoosick Falls/2100 yds/35 min]

    Heading to see the Smashing Pumpkins in concert tonight out in Boston. Really excited to share this concert with my wife, our son, and our nephew.

    Updated August 1st, 2018 at 10:22 PM by rxleakem

    Categories
    Swim Workouts
  16. 7/31/18 Workout

    by , July 31st, 2018 at 08:09 AM (Swimming Through Jello)
    And my constant battle with sleep continues... keep waking up at like 3 and not being able to fall back asleep. No idea why, no idea how to fix it.

    Tuesday, 7/31/2018 CrossFit Workout

    Warmup - 400m run, stretching, PVC warmup, clean technique

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3
    //A little squatty on the last rep of 235.

    Conditioning - A) 4x500m row, 2 min rest - 1:38.9, 1:40.4, 1:39.6, 1:38.7
    B) AMRAP 7min
    2 burpees
    2 toes to bar
    add 2 reps each exercise each round

    Made it through 14 burpees, 1 TTB

    Last Ultimate Frisbee league game tonight.
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  17. Monday 7/30/18

    PM LCM w/ Trip + Solo @ LRRC

    Arrived at 3:40 pm and Trip was already warmed up about to start his main set, so I jumped in with him and used his set as my warm-up.

    16x100 @ 1:45 4/6/2 off all walls

    5x300 @ 4:10 D1-3, 4-5 pull w/ paddles + SNKL (3:59, 3:50, 3:42, 3:50, 3:33)

    8x100 @ 1:30 kick w/ fins + BD
    100EZ

    Total: 4000
    Categories
    Swim Workouts
  18. 7/30/18 Workout

    by , July 30th, 2018 at 08:47 AM (Swimming Through Jello)
    Monday, 7/30/2018 Pool Workout

    Felt pretty sloppy today, deadlifts and push press wore my arms out a bit.

    900 sw - o 100s - free build to 80%, e 100s - SKiPS stroke

    200 p br3 3:10
    4x25 1-arm fr :30
    150 p br4 2:20
    4x50 1-arm fr :55
    100 p br5 1:40
    4x100 D1-4 1:30
    50 p fast, limit breathing

    6x50 ch/fr EZ 1:00

    4x300 1 min rest
    1 - fr 50 smooth/25 fast
    2 - k/fins 25 sm/25 fast, 50 sm/50 fast, 75 sm/75 fast
    3 - fr 1-arm
    4 - p/pads & snorkel fast

    4x{25 u/w :20
    25 fast :30
    50 easy 1:10}, IMO


    150 warmdown

    4150y - That's actually a new yardage record for my Masters career :P
    (EDIT: Actually, the 3800m long course practices convert to around 4150y, but they were boring!)

    Updated July 30th, 2018 at 10:46 AM by JPEnge

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  19. Weekend Workouts

    by , July 29th, 2018 at 08:19 PM (Swimming Through Jello)
    Friday 7/27/2018 CrossFit Workout

    Warmup - yoga flow, stretching, DB shoulder warmup

    Strength - A) Shoulder Press - 45/8, 75/5, 95/4, 105/3, 115/2, 125/1, 130/1, 135/1, 140/f
    B) Pullups - 15, 13, 11

    Conditioning -
    20 shoulder to overhead 95#
    30 wall ball 20#
    40 toes to bar
    30 wall ball
    20 shoulder to overhead
    5:32

    Sunday, 7/29/2018 Garage Lifting

    Warmup - general warmup, barbell warmup

    A) Deadlift (dead stop) - 135/5, 225/3, 275/3, 325/3, 355/3,3,3,3,3
    B) Tempo Back Squat (5 down, 3 bottom, fast up) - 135/3, 185/2, 225/2,2,2,2,2
    C) PSn+SnPP - 135/1+5, 155/1+5, 165/1+5x5
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  20. Workout 07/28/18: morning

    by , July 28th, 2018 at 02:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus extra 50]
    4 x 50 on 1:10 descend
    4 x 25 on :40 [b/c odds, stroke even]
    -------
    rd 1: 3 x 50 on 1:10, 1 x 50 on 1:10 fast, 100 ez
    rd 2: 2 x 50 on 1:10, 2 x 50 on 1:20 fast, 150 ez [did 75's on first group)
    rd 3. 1 x 50 on 1:10, 3 x 50 on 1:30 fast, 200 ez [did 100's on fast]
    -------
    2 x 150 yds Paceline swim as group [slow to fast, then fast to slow] for warmdown
    extra 50
    [Masters/Rec/2550 yds/65 minutes]
    ======================

    Fun swim with Mary, Greg, Kevin, Jim, and Sean.
    Categories
    Swim Workouts