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  1. Workout 01/12/19: morning

    by , January 12th, 2019 at 02:34 PM (Maple Syrup with a Side of Chlorine)
    I helped do a special coaching session with the high school swim team yesterday that consisted of butterfly technique development and flip turns. Once a year I try to help them out and the kids are generally receptive to having someone hop in the water and show them the correct way to do things. I swam about five hundred yards during the course of the hour along with the kids. Today the Masters group worked on preparing for the one hour swim which we will do in 5 weeks.

    200 swim/100 kick/200 pull (extra 200)
    4 x 50 burst and cruise

    2 x (2 x 25 stroke lesson, 3 x 50 stroke)
    -- backstroke 1st round, breaststroke 2nd)

    8 x 100 on hour swim pace + 10sr
    (I did 10 on 1:30, holding 1:15)

    4 x 25 on :30
    200 loosen and out
    [Masters/Rec/2600 yds/75 min]
    ==========================

    A good workout with Greg, Jim, Jeff, Melissa, Kevin, Libby, and Mary. I was planning to hold 1:20s on the 100s so next time I do it I will shoot for 1:25 interval.
    Categories
    Swim Workouts
  2. Friday 1/11/19

    PM SCY w/ Trip @ LRRC "Just kickin' it!"

    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    5x75 @ 1:30 FL kick H.A.S. w/ SNKL
    5x50 @ 1:00 FR kick H.A.S. w/ SNKL
    5x25 @ :30 FL kick H.A.S. w/ SNKL

    20x75 @ 1:10 kick w/ fins + SNKL
    3 - FR H.A.S.
    1 - 50 FR H.A.S./25 UW FL
    2 - FR H.A.S.
    2 - 50 FR H.A.S./25 UW FL
    1 - FR H.A.S.
    3 - 50 FR H.A.S./25 UW FL
    4 - 50 FR H.A.S./25 UW FL
    4 - FAST FR H.A.S. (:45-, :45, :45+, :45-)

    50 FLOAT

    Total: 2800
    Categories
    Swim Workouts
  3. 1/11/19 Workout

    by , January 11th, 2019 at 09:15 AM (Swimming Through Jello)
    Friday, 1/11/2019 CrossFit Workout

    Warmup - plyos, med ball warmup, stretching

    Strength - A) Back Squat - 45/5, 135/5, 205/5, 235/5,5,5
    B) Bench Press (narrow grip) - 45/5, 135/5, 155/5,5,5

    Conditioning - AMRAP 8
    30 double unders
    15 wall balls 20#
    30 double unders
    15 KBS 53#
    3 rounds + 9 DUs

    Big snow storm supposed to hit starting this afternoon through Sunday morning. May not get much done outside of the house this weekend! Back to normal schedule finally next week, will swim M/W/Th, CF T/Fr/maybe Sa depending on the workout. Head Senior coach said I would be welcome to do some of the power work that the M/W morning group sometimes does, so that should be fun.
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  4. 1/10/19 Workout

    by , January 10th, 2019 at 10:05 PM (Swimming Through Jello)
    Thursday, 1/10/2019 CrossFit Workout

    Warmup - airbike, PVC warmup, barbell warmup

    Strength - A) Power Clean - 135/3, 165/3x5
    B1) Seated sled drag - 3x2x ascending weight
    B2) Wall squat sit - 3x1:00

    Conditioning - 5 rounds
    8 SDHP 75#
    8 TTB
    8 OH lunge 75#
    3:44
    Probably should have gone with 95#.
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  5. Sarasota Y Sharks Masters GOLD Workout 1/11/19

    by , January 10th, 2019 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:00 choice
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 150 3:30
    1:00 [vertical kick]

    Main set
    2x
    2 x 25 :45 1easy/1fast
    2 x 50 1:00 1easy/1fast
    2 x 75 1:30 1easy/1fast
    2 x 100 2:00 1easy/1fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    1 x 400 6:00 long & strong
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 150 2:15 neg split
    1 x 200 3:00 long & strong
    1 x 100 1:30 neg split
    1 x 100 1:30 long & strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4350
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  6. Wednesday 1/9/19

    PM SCY Solo @ LRRC “I.M. tired”
    CORE7 post swim

    Swim:

    10x100 @ 1:45 kick/scull/drill/swim w/ SNKL

    12x75
    Odd: FL/BK/BR
    Even: BK/BR/FR
    6 @ 1:20 drill
    6 @ 1:05 STRONG

    10x50 @ :40 FL kick w/ fins + BD

    6x100 pull w/ SP
    Odd @ 1:15 FR
    Even @ 1:30 BK

    Total: 3000

    CORE7:

    - high plank to low plank (RD3 switch on command)
    - crunch to sit up w/ 10# db (RD1), Statue of Liberty sit ups w/ 10# db (RD2 switch every :15, RD3 switch at :30)
    - leg lift to hip raise (RD3 switch on command)
    - bicycles (RD1), bicycles/flutter kick on command (RD2 switch at :30), bicycles to flutter kicks (RD3 switch on command)
    - oblique crunch (RD1), oblique v-ups (RD2/RD3 switch at :30)
    - half burpees (RD1), half burpees/mountain climbers (RD2 switch at :30), half burpees to mountain climbers (RD3 switch on command)
    - plank rotations (RD1/RD2), “beat boys” (RD3)

    Updated January 10th, 2019 at 11:00 AM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 1/10/19

    by , January 9th, 2019 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    8 x 25 :45 choice
    3 x 100 2:15 kick
    8 x 25 :45 choice
    3 x 100 1:30

    Main set
    6 x 75 1:30 [1-3 stroke/4-6 choice]
    6 x 50 1:05 [1-3 stroke/4-6 choice]
    6 x 25 :30 [1-3 stroke/4-6 choice]
    [Each group: desc 1-3/4-6]

    Sprint set
    2x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    1 x 75 1:00 free
    1 x 50 1:00 free
    1 x 25 1:00 free
    [All swims sprint]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:45 neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
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  8. Some Workouts

    by , January 9th, 2019 at 09:44 AM (Swimming Through Jello)
    Workout dump of the first half of the week, with Julian Calendar Christmas with the in-laws sandwiched in between. Usual lack of sleep since they don't believe in window treatments.

    Sunday, 1/6/2018 Garage Squats

    Back squat - 45/5, 135/3, 185/3, 225/3, 255/3, 280/3, 265/5, 250/7, 235/10

    Got this done in like 15-20 minutes. Time to move up in weight again if I feel good next weekend.

    Tuesday, 1/8/2018 CrossFit Workout

    Warmup - stretching, jump rope work

    Strength - A) Deadlift - 135/5, 225/3, 290/5,5,5
    (Start of linear progression cycle)
    B1) Pullup - 53#/5,5,5
    B2) Landmine push press - 3x5 ea arm, didn't count weight

    Conditioning - AMRAP 7
    50 double unders
    10 OHS 95#

    Wednesday, 1/9/2018 Pool Workout

    200 fr ez 3:20
    150 dr 2:30
    200 fr ez 3:20
    150 k 3:00
    200 fr 80%

    8x50 :55 SLOB/fast fr

    5x{200 p br 3/4/5/7 3:10
    100 1:40 25 sw/50 overkick/25 sw
    50 count strokes - decrease by round 1:10}

    6x50 dr/sw 1:00

    2x{100 IM 1:45
    100 fr build 1:45
    50 DPS :50}

    200 warmdown

    4050y

    Pretty good loosen up workout from being out of the water for a week and sitting in a car most of the day yesterday. I'm now signed up for Ozark Champs 1/26-1/27 to qualify for Sectionals (and just to compete some). It's prelim/finals but I probably won't swim too many finals. I am doing (Sectional Q times in parentheses) 100 fl (53.89), 200 br (2:19.49), 100 fr (48.59) on Saturday; 100 br (1:02.99), 100 bk (55.59), 50 fr (22.29) on Sunday. Not sure what day(s) I'll be going to Sectionals yet so did a variety of things... sprint frees might be a little tough to get, 100 fly could be close - might have to suit up.

    Updated January 9th, 2019 at 04:15 PM by JPEnge

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  9. Workout 01/08/19: evening

    by , January 8th, 2019 at 11:00 PM (Maple Syrup with a Side of Chlorine)
    Jeff couldn't make it on Saturday so we did our 50x50 again tonight. I did the same...

    we did our annual 50 x 50s on :60.

    I did...
    300 warm-up
    :60 swims as:
    5 x (4 x75, then 3 pairs of 50s: kick, back, free)
    Extra 50
    [Masters/Rec/3350 yds/60 min]
    Categories
    Swim Workouts
  10. Tuesday 1/8/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Trip makes me do it again..."

    Weights:

    3x10 BB RDL (45/65/65#)
    3x10 BB back squat (45/65/65#)
    3x10 S-leg curl (10/30/50#)
    3x10 S-leg extension (10/30/50#)
    3x10 S-leg glute (30/70/70#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    300 abs

    Swim:

    500 SKIPS
    10x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ :30 V.S.

    4x100 @ 1:10 @ GOAL MILE PACE (:59, 1:00-, 1:00, 1:00+)
    1:10 REST
    3
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01-, 1:02)
    1:10 REST
    2
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01)
    1:10 REST
    100 @ 1:10 @ GOAL MILE PACE (:58+)

    10x50 @ 1:00 FR swim 3 breaths max

    Total: 2600

    SHOUT OUT: Trip. This set was his idea today. He made them all (with room to spare!). Totally did this as my usual threshold set yesterday morning, so the redundancy was a little "meh". I decided since Trip was doing them on 1:10 to see how many I could hold at my goal mile pace (1:01-). Other than the 3rd one of the set of 3, it was pretty good. However I had no legs to speak of to help me on the back half because of my leg lift 30 minutes earlier!
  11. Monday 1/7/19

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 FR swim
    1 @ 1:40 50 FR kick H.A.S./50 FR swim
    1 @ 1:30 25 FR kick H.A.S./75 FR swim
    1 @ 1:20 FR swim

    10x50 @ 1:00 FR kick w/ BD

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

    4x100 @ 1:05 (1:00, 1:01, 1:02+, 1:04)
    1:05 REST
    3x100 @ 1:05 (1:02-, 1:03-, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02-, 1:03-)
    1:05 REST
    100 @ 1:05 (:59-)

    6x100 @ 1:40 kick 50 FR/50 FL H.A.S. w/ fins + SNKL

    Total: 3000

    PM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 4-3-2-1 breaths/25 pull w/ SP

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    4x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    6x25 @ 22.5 FR kick w/ BD
    2:00 REST
    6x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    4x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    2x25 @ 22.5 FR kick w/ BD

    200 FR swim PERFECT STROKE! w/ 4/6/2 turns

    Total: 3500
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 1/8/19

    by , January 7th, 2019 at 12:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    1 x 150 2:30
    1 x 100 2:15 kick
    1 x 75 1:15
    1 x 50 1:15 stroke
    1 x 25 :30 strong

    Main set
    20 x 25 :45 stroke alt. 1easy/4fast
    20 x 25 :30 free alt. 1easy/4fast
    10 x 50 1:05 choice alt. 1easy/1fast

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

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  13. Workout 01/05/19: morning

    by , January 5th, 2019 at 11:44 PM (Maple Syrup with a Side of Chlorine)
    First practice of the new year for my Masters group and we did our annual 50 x 50s on :60.

    I did...
    400 warm-up
    :60 swims as:
    5 x (4 x75, then 3 pairs of 50s: kick, back, free)
    Extra 50 at the end.
    [Masters/Rec/3450 yds/60 min]
    ==========================

    Everybody looks forward to this workout each January, and my game plan was to up the yardage a little bit with the 75 and I was able to make it free to them throughout the set. As in years past, I set up my phone in a portable speaker so that we had some tunes blasting while waiting on the wall, this year I swam with Jim, Greg, Libby, Sean, Rebecca and Melissa.

    Updated January 6th, 2019 at 11:28 AM by rxleakem

    Categories
    Swim Workouts
  14. Saturday 1/5/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (15#)
    3x10 DB S-arm bicep curl (15#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (15#)
    3x15 hip adductor (50#)

    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)

    Swim:

    400 BK
    odd 100s: normal BK flip turns
    even 100s: crossover turns (practicing for my I.M.)

    4x100 @ 1:30 pull w/ SP + SNKL
    2x200 @ :20 rest FR kick w/ BD

    34x75 @ 1:00
    10 - FR swim 4/6/2 turns
    10 - FR kick w/ fins + BD
    10 - FR 3-2-1 breaths per 25 pull w/ paddles
    4 - D1-4 w/ 4/6/2 turns (:50, :48, :45, :43)

    250 EZ

    Total: 4000

    Updated January 5th, 2019 at 11:22 PM by Calvin S

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  15. 1/5/19 Workout

    by , January 5th, 2019 at 08:40 PM (Swimming Through Jello)
    Saturday, 1/5/2019 Garage Workout

    Warmup - barbell warmup, OHS up to working weight

    10 supersets -
    1 OHS 225#
    15 RKBS 53#
    10 v-ups

    Not for time, just moving more or less constantly. Very sore from Tabata yesterday, was tough to get moving but glad I did.
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  16. 1|4|19 LCM

    LCM - bulkhead installed, dove below it ea 50 again (more interesting this way, get a solid mid-pool boost too)

    5 x 200 IMK on 6:00
    • fl done as UWA (atlantis) with 3-4 breaks for breaths
    • br and fr with snorkel

    600 of drills with surf fins

    50SCM left foot kick
    50SCM right foot kick
    • my left leg kicks 10 seconds faster with less kicks though it is weaker, and I account it is due to how floppy and flexible the foot and ankle is compared to the rt.
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  17. Friday 1/4/19

    AM SCY Solo @ LRRC "Kicking"
    PM SCY Solo @ LRRC "Friday Fly Day"

    AM Swim:

    300 swim 4/6/2 turns
    300 pull w/ SP + SNKL
    200 swim 4/6/2 turns
    200 kick every 3rd 25 BR w/ BD
    100 swim 4/6/2 turns
    100 I.M. drill

    4x100 @ 1:40 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x75 @ 1:15 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x50 @ :50 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x25 @ :25 FR kick w/ BD
    200 PERFECT STROKE w/ 4/6/2 turns

    Total: 3000

    PM Swim:

    5x100 w/ SNKL
    1 @ 2:00 FL kick H.A.S.
    1 @ 1:50 75 FL kick H.A.S./25 FR swim
    1 @ 1:40 50 FL kick H.A.S./50 FR swim
    1 @ 1:30 25 FL kick H.A.S./75 FR swim
    1 @ 1:20 FR swim
    :50 REST
    5x100
    1 @ 2:10 FL kick on back in S-line
    1 @ 2:00 75 FL kick on back in S-line/25 BK swim
    1 @ 1:50 50 FL kick on back in S-line/50 BK swim
    1 @ 1:40 25 FL kick on back in S-line/75 BK swim
    1 @ 1:30 BK swim

    8x25 @ :35 "Progressive Butterfly"
    4x50 @ 1:00 "Progressive Backstroke"
    8x25 @ :35 "Progressive Breaststroke"
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x25 @ :45 UW FL kick N.S.
    odd: on stomach
    even: on back

    8x50 @ 1:00 FL swim PERFECT STROKE! w/ 5 FL kicks off all walls
    - focus on kickout into first stroke, head position, and really feeling like everything is leg driven
    - was :31- on the first one and then :30s on the rest (although I wasn't aiming for a particular time, I just happened to notice when I came in on each one)

    4x75 @ :15 rest 25 FR kick H.A.S./25 front scull/25 PERFECT STROKE w/ SNKL

    Total: 2700
    Categories
    Swim Workouts
  18. 1/4/19 Workout

    by , January 4th, 2019 at 09:20 AM (Swimming Through Jello)
    Friday, 1/4/2019 CrossFit Workout

    Warmup - med ball warmup, stretching, PVC drills

    Strength - Hang Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/2, 205/1+b, 1+f, 2
    //Funky finger from Tuesday didn't hurt so that was good. Underpulling on the 205s, even the one I made. Still, most I've snatched in a bit.

    Conditioning - Tabata sets (:20 on, :10 off for 8 rounds)
    HSPU - 5,5,4,4,4,4,4,4
    Pistols - 10,10,8,8,8,8,8,8
    Hand Release PU - 8,10,10,8,8,8,8,8
    Jumping lunges - 16,16,16,16,16,16,16,24

    Will do some form of dryland workout Saturday and also Sunday morning, then leave for in-laws' Greek Orthodox Christmas the rest of Sunday, plus Monday and Tuesday. Back in water Wednesday. Planning on doing Ozark Sr. Champs the weekend of 1/25 if the club can get me USA-S registered fast enough.
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  19. Thursday 1/3/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Backstroke focused I.M."

    Weights:

    3x10 BB RDL (45/65/65#)
    3x10 BB back squat (45/55/65#)
    3x10 S-leg curl (30#)
    3x10 S-leg extension (30#)
    3x10 S-leg glute (50#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)

    Swim:

    1000 SKIPS

    8x125 kick w/ fins
    odd: last 25 UW
    even: first 25 UW
    2 @ 2:00
    2 @ 1:50
    2 @ 1:40
    2 @ 1:30

    12x25 @ :45 front scull w/ SNKL
    2 w/ buoy focus on head position
    2 no buoy focus on body alignment

    2x
    3x100 @ 1:20 FRIM
    4x50 @ :50 BK @ 200 I.M. PACE
    RD1 - :32+, :32+, :31+, :31+
    RD2 - :33-, :32+, :32+, :32
    50 EZ BR kick w/ BD

    4x50 @ 1:00 FR 25 kick H.A.S./25 PERFECT STROKE! w/ SNKL + 4 FL kicks off all walls

    5:00 of "bucket" turn/spin turn practice

    Total: 3600
  20. Sarasota Y Sharks Masters GOLD Workout 1/4/19

    by , January 3rd, 2019 at 11:26 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 200 4:30
    3 x 100 2:15 desc 1-3

    Sprint set
    3x
    1 x 25 :45 easy
    1 x 25 :30 fast
    1 x 25 :45 easy
    1 x 50 1:00 fast
    1 x 25 :45 easy
    1 x 75 1:30 fast
    1 x 25 :45 easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    2 x 250 3:45 long & strong
    5 x 100 1:30 neg split
    10 x 50 :45 strong and consistent

    Warm down
    4 x 50 1:00

    Total: 4250
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