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  1. Wednesday 9/5/18

    PM LCM w/ Trip @ LRRC

    4x w/ SNKL
    100 swim
    75 FR kick H.A.S.
    50 B&A drill
    25 scull
    :30 rest

    3x
    300 @ 4:30 FR kick H.A.S. w/ fins + SNKL
    3x100 @ 1:40 FR kick H.A.S. D1-3 w/ fins + SNKL

    4x50 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 9/6/18

    by , September 5th, 2018 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:30
    6 x 50 1:05 stroke
    6 x 50 :50 desc 1-3/4-6

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

    Main set
    3x
    1 x 100 2:15 stroke
    1 x 100 1:45 free
    1 x 100 2:00 IM or alt 25st/25fr
    [RD1 IM strong, RD2 free strong, RD3 stroke strong]
    [All other swims mod w/perfect stroke]

    Freestyle set
    2x
    4 x 75 1:10 desc 1-4
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  3. Tuesday 9/4/18

    PM LCM w/ Trip + Jack @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:30 BK k/sw/dr/bld w/ fins
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x75 @ 1:30 kick H.A.S. alternate 50 FL/50 FR w/ fins + SNKL

    10x100 @ 1:40
    odd: FR
    even: BK

    Total: 3400

    Updated September 5th, 2018 at 09:13 AM by Calvin S

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 9/4/18

    by , September 4th, 2018 at 12:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 50 1:00 stroke
    2 x 150 3:30 kick
    4 x 100 1:30
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 perfert stroke
    1 x 50 1:15 easy free
    1 x 100 2:15 strong
    [RD1 best stroke, no free, RD2/3 choice]

    Freestyle set
    1 x 400 5:45 long & strong
    1 x 100 1:30 strong
    1 x 300 4:15 long & strong
    1 x 100 1:30 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong
    1 x 100 1:30 long & strong
    1 x 100 best effort

    Sprint set
    20 x 25 :40 alt 3fast/1easy choice

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  5. 9/4/18 Workout

    by , September 4th, 2018 at 09:08 AM (Swimming Through Jello)
    Tuesday, 9/4/2018 CrossFit Workout

    Warmup - assault pike, ring rows, pushups, stretching, PVC warmup

    Strength - A) BTN Press - 45/5, 75/5, 95/5
    B) BTN power jerk - 135/3, 165/3, 185/3
    C) Split Jerk - 205/2, 225/2, 235/2, 245/2

    Conditioning - 3 rounds
    20 front rack lunges 75#
    15 ring dips
    5:05
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 9/3/18

    by , September 3rd, 2018 at 12:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    8 x 25 :45 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2x
    4 x 50 1:15
    1:00 [vertical kick]

    Sprint set
    2x
    2 x 50 :45
    3 x 50 1:00
    4 x 50 1:15
    1:00 break
    [Consistent fast pace on all]
    [All swims choice]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:50 desc 1-3
    3 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  7. Lots of Stuff

    by , September 3rd, 2018 at 11:04 AM (Swimming Through Jello)
    Plenty of things going on end of this week/weekend. Did some fitness-type stuff I haven't done for awhile so I am pretty sore sitting here typing this Monday morning.

    Thursday, 8/30/2018 CrossFit Workout

    Shoulder warmup, rowing, stretching

    Strength - A) Bench Press 45/5, 135/5, 155/3, 175/3, 190/6, 155/10,10,10
    B) DB Bent over row - 50/15, 15, 15 ea arm

    Conditioning - EMOM 16
    1 - wall walk + 20 shoulder taps
    2 - 12 cal assault bike
    3 - 45 sec ring plank
    4 - 15 KB swing 53#

    Friday, 8/31/2018 CrossFit Workout

    Warmup - PVC warmup, plyos, stretching, DL warmup

    Strength - A) Deadlift 135/5, 225/5, 290/3, 335/3, 375/7, 290/10,10,10
    B) KB waiter's walk - 60m ea arm, 53# x 3 sets

    Conditioning - 1000m row - 3x{21 DL 135#, 15 bar facing burpees, 9 S2OH 135#}
    14:12
    D-E-D-dead after that one!

    Saturday, 9/1/2018 CrossFit Workout

    Warmup - 800m jog, TTB warmup, stretching

    Conditioning - teams of 2, AMRAP 20
    60 TTB
    50 box jump overs 24"
    40 cal assault bike
    30 DB S2OH 50# ea hand
    500m row (each)
    1 round + 925m row (I finished the row at like 20:10)

    Then - wife and I rented Lime Bikes and took a 9 mile bike around Forest Park. Took 1:15 because we are bad bikers and also the bikes were one speed.

    Sunday 9/2/2018 Stuff

    45 min kayak on Creve Coeur Lake
    Dug up a bunch of honeysuckle stumps and roots

    Monday 9/3/2018 Pool Workout
    Garbage yardage with Rockwood Masters (LCM)

    Don't remember all the intervals, they weren't fast, I wasn't fast... everything was pretty sore today. But glad to get back in the pool after the week off.

    200 fr/100 bk/200 k/200 p

    400 fr
    4x100 k/fins

    300 25 bk/75 fr
    3x100 IM

    300 p/pads + snorkel
    6x50 o-bk e-fr

    200 bk/fr x50
    6x50 k/fins

    6x50 2 st 1 fr
    8x25 IMO

    100 warmdown

    3800m
    Categories
    Uncategorized
  8. Saturday 9/1/18

    PM LCM w/ Trip + Dr. J @ LRRC

    1000 SKIPS

    3x
    200 @ 2:40 FR kick in S-line on back w/ 10 UW FL kicks off each wall w/ fins
    2x100 @ 1:40 FL kick w/ fins + BD

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    8x150 @ 2:10
    4 - D1-4 pull w/ SP + SNKL (1:59, 1:56+, 1:54, 1:49)
    4 - D1-4 swim (1:59+, 1:57, 1:53, 1:46)

    100 EZ

    Total: 4600

    SHOUT OUT: Trip Strauss...first time holding under 1:30/100 since returning from injury. "Don't call it a comeback!" - LL Cool J
    Categories
    Swim Workouts
  9. Thursday 8/30/18

    PM LCM w/ Trip + Jack @ LRRC "Quality over quantity"

    400 swim
    4x50 @ 1:00 25 B&A drill/25 swim w/ SNKL

    8x100 @ 2:00
    3 - D1-3 (1:13, 1:12, 1:10)
    5 - BEST AVG (1:08-, 1:07+, 1:08, 1:08+, 1:07)

    5x100 @ 1:40 FR breathe every 4 pull w/ SP

    100 EZ

    Total: 2100

    SHOUT OUTS: Trip and Jack. They did 10x100 BEST AVG. I got in late so I needed to warm up first :/
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 8/31/18

    by , August 30th, 2018 at 05:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    8 x 25 :30 strong

    Main set
    4 x 25 :45 strong
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 100 2:00 neg split
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 25 :45 strong
    [All swims choice]

    Freestyle set
    8 x 50 :50 pace NO GEAR
    1 x 400 5:40 PULL
    6 x 50 :50 pace NO GEAR
    1 x 300 4:20 PULL
    4 x 50 :50 strong NO GEAR
    1 x 200 best effort PULL

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  11. 8/28-8/29

    by , August 30th, 2018 at 12:23 PM (Swimming Through Jello)
    Tuesday, 8/28/2018 CrossFit Workout

    Warmup - Rowing, plyos, stretching

    Strength - A1) Push Press - 45/6, 135/6, 155/6, 175/6,6,6
    A2) Ring Rows - 3x15
    A3) DB walking lunge steps - 3x20x50#s

    Conditioning - 3 rounds
    20 hang power clean 95#
    20 front squat 95#
    20 hand release pushups
    8:27

    Wednesday, 8/29/2018 CrossFit Workout

    Warmup - PVC warmup, pullups warmup

    Strength - Weighted Pullups, 70/3x4, 75/3x4

    Conditioning - 2x15min AMRAP, 5min rest between
    15 OHS 75#
    100m farmers carry 70#s
    200m run (add 200m ea round)
    30 cal row (add 10 cal ea round)
    3 rounds + 53 cal row

    Wife is out of town T-F this week so I take care of dogs in the morning... unfortunately that means I don't have time to fit in to swim mornings. So CF Thursday afternoon it is.
    Categories
    Uncategorized
  12. Wednesday 8/29/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    600 swim every 4th 25 scull w/ SNKL
    6x100 @ 1:40 k/sw/dr/bld w/ fins
    odd: FL
    even: FR
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x100 @ 1:25

    4x100 @ 2:00 "Rouse 100s" w/ fins

    5x100 @ 1:20

    100 EZ

    Total: 3100

    CORE7:
    - full body crunch/weighted toe reach (RD1), weighted toe touch knees bent (RD2/RD3) w/ 10# db
    - Statue of Liberty sit-ups switch at :30 w/ 10# db
    - weighted crunch/weighted sit-up (RD1), reverse order (RD2/RD3) w/ 10# db
    - knee tucks/knee tuck and up (RD2/RD3 w/ 10# db held above head)
    - reverse crunch (RD1), reverse crunch/hip raise (RD2/RD3)
    - plank jacks (RD1), half burpee to 4x plank jacks (RD2), half burpee w/ push-up + 4x plank jack in the "down" position of push-up (RD3)
    - plank rotations (RD1/RD2), plank w/ 10# db on back (RD3)
  13. Sarasota Y Sharks Masters GOLD Workout 8/30/18

    by , August 29th, 2018 at 05:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 2:00 alt 25st/25fr
    4 x 75 1:15
    3 x 100 1:30

    Kick set
    1 x 150 3:30
    1:00 [vertical kick]
    1 x 100 2:15
    1:00 [vertical kick]
    1 x 50 1:15
    1:00 [vertical kick]

    Sprint set
    2x
    1 x 25 :45 easy
    1 x 25 :45 sprint
    1 x 50 1:15 easy
    1 x 50 1:15 sprint
    1 x 75 1:30 easy
    1 x 75 1:30 sprint
    1 x 100 2:00 easy
    1 x 100 2:00 sprint
    [All swims choice]

    Freestyle set
    4x
    1 x 150 2:15 mod
    1 x 150 2:15 build
    1 x 150 2:15 best effort

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  14. Tuesday 8/28/18

    PM LCM w/ Trip and Jack @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 @ 1:00 kick w/ fins + SNKL
    odd: FL H.A.S.
    even: FR in S-line
    2x150 @ 2:10 swim D1-2 w/ SP

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL
    3 - swim 12.5M UW kick off every wall
    3 - swim D1-3 (2:38, 2:33+, 2:24)

    100 EZ
    2x100 @ 1:45 @ TARGET MIDDLE 200 OF 400 PACE (1:08+, 1:07+)
    200 EZ

    Total: 4500
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 8/29/18

    by , August 28th, 2018 at 11:57 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 choice

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

    Stroke set
    4x
    3 x 25 :45 drill
    1 x 75 1:30 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

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

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 easy

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  16. Monday 8/27/18

    PM LCM w/ Trip @ LRRC

    2x
    300 swim 4/6/2 turns
    2x150 @ 2:30 FR k/dr/sw w/ fins + SNKL
    6x50 FR swim w/ SP
    RD1 @ :50
    RD2 @ :45

    4x100 @ 1:40 FL kick w/ fins + BD

    9x100 @ 1:40 FR breathe every 6 pull w/ paddles

    Total: 3100
    Categories
    Swim Workouts
  17. 8/26-8/27/18

    by , August 27th, 2018 at 05:30 PM (Swimming Through Jello)
    A/C decided to die on us Saturday afternoon for a 95-degree weekend. So I think I've been a little dehydrated the past few days, house got up to 89 Sunday. Blargh.

    Sunday 8/26/2018 Garage Squats

    Warmup - stretching, plyos

    Strength - Pause back squat - 45/5, 135/2, 185/2, 225/2, 255/2, 260/2, 265/2, 270/2, 275/2; back squat 225/10

    Conditioning - digging out honeysuckle stumps, lawn mowing


    Monday 8/27/2018 Pool Workout


    3x300 30sec rest - 1-fr EZ, 2-bk/br/fr dr/sw, 3-fr b x 100s

    9x100 1:45
    1- 50 k board/50 fr 6-beat-kick
    2- 50 k side/50 fr focus on rotation
    3- 50 k back/50 fr fast

    2x5x200 3:00
    1 - 4th 50 fast
    2 - 3rd 50 fast
    3 - 2nd 50 build
    4 - 1st 50 fast control
    5 - fast - control/build/fast/maintain
    rd1 - fr, rd2 - p/pads

    200 warmdown

    4000y

    Not good performance today, probably at least in part due to A/C fun at home...
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 8/28/18

    by , August 27th, 2018 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Main set
    2x
    2 x 25 :40 mod
    1 x 50 1:00 strong
    3 x 25 :40 build
    1 x 75 1:30 strong
    4 x 25 :40 desc 1-4
    1 x 100 2:00 strong
    [All swims choice]

    Kick set
    1 x 400 9:00

    Freestyle set
    4x
    1 x 300 4:00 long & strong
    1 x 150 2:15 neg split
    1 x 75 1:15 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 8/27/18

    by , August 26th, 2018 at 10:02 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 200 4:30
    1:00 [vertical kick]
    8 x 25 :45 fast

    Freestyle set
    3 x 200 2:45 desc 1-3
    1 x 100 1:30 neg split
    2 x 200 2:50 long & strong
    2 x 100 1:25 long & strong
    1 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3

    Sprint set
    4 x 50 1:15 25sprint/25easy
    4 x 50 1:15 40sprint/10easy
    4 x 50 1:15 50sprint
    4 x 25 :45 12.5sprint/12.5easy
    4 x 25 :45 20sprint/5easy
    4 x 25 :45 25sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total:4400
    Categories
    Uncategorized
  20. Saturday 8/25/18

    PM LCM Solo (warm-up) and w/ Trip (main set) @ LRRC "Trip's Freestyle brings out the best in my Individual Medley"

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:30 BK k/dr/sw w/ 10 FL kicks off every wall w/ fins
    6x50 FR swim w/ SP
    2 @ :50
    2 @ :45
    2 @ :40

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

    36x50 @ :50
    4 - AE FR 4/6/2
    4 - I.M.O. as "Broken I.M" descend the total I.M. time 1-4
    #1 - :35/:42/:45/:36 (2:38)
    #2 - :33/:41/:42/:37 (2:33)
    #3 - :32/:40/:41/:34 (2:27)
    #4 - :32/:39/:40/:32 (2:23)
    * After the 3rd I.M., I did the next 8 FR and finished with 4 I.M., instead of going FR/I.M./FR
    ** Trip did all 36 FR

    6x100 @ 1:40 FR breathe every 4 pull w/ paddles

    Total: 4800
    Categories
    Swim Workouts