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  1. 7/15/18 Workout

    by , July 16th, 2018 at 09:01 AM (Swimming Through Jello)
    Sunday, 7/15/2018 Garage Squats

    General warmup, barbell warmup

    Back Squat - 45/5, 135/3, 185/2, 225/2, 255/2x6

    Going to simplify workouts a bit for the next few weeks, toiling in the heat in the LC pool doesn't seem to have had much benefit for me this summer so I'm going to focus a little on getting some of my strength back. Probably will try to swim once during the week and once during the weekend until September and do a bit more of these garage barbell sessions.
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  2. Saturday 7/14/18

    PM LCM Solo @ LRRC "LCM kicking is the pits"

    400 swim 4/6/2 turns
    4x150 @ :15 rest k/dr/sw w/ fins + SNKL

    6x50 @ 1:05 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:44)
    6x50 @ 1:00 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:41)
    6x50 @ :55 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:37)
    **D1-3 on 200s

    200 EZ

    Total: 2700
    Categories
    Swim Workouts
  3. 7/13-7/14 Workout and Meet

    by , July 14th, 2018 at 07:05 PM (Swimming Through Jello)
    Friday, 7/14/2018 Pool Workout
    Whitecliff Park, SCY

    Decided to sleep in a little and went to the city pool in the afternoon. Bad idea, it was hot and the sun was hot. I think I heat exhausted myself.

    200 fr/100 bk/200 k/200 p
    8x50 k/dr dr/b IMO 10 sec rest
    2x100 free aerobic 20 sec rest

    4x50 pull reverse paddles 15 sec rest
    4x50 pull paddles 15 sec rest

    8x25 o-fins UDK, e-EZ 20 sec rest per pair
    8x25 o-fast stroke e-EZ 20 sec rest per pair

    200 warmdown

    2300

    Saturday, 7/14/2018 Ed & Ruth Shea Invite
    SIU-C Pool, LCM

    Still feeling the heat exhaustion a little... not much oomph in my warmup or races. This might be the start and end of my Master's long course racing experience, I like the turns :P

    200 fr/100 bk/200 k
    8x50 k/dr dr/b IMO 1:05
    2x100 aerobic 1:30
    200 EZ
    3x75 dive fast 25, ez 50

    About 300 warmup and warmdown between races

    100 Free - 59.09 - Just felt sloppy the whole time. Not pulling much water.
    100 Breast - 1:15.43 - Slightly better. Was snappy on my pullouts and the first 50 felt good. Lost a lot of stroke rate going through the back half.
    100 Fly - 1:03.87 - Was kind of dreading this race the whole day. Took it out smooth, was behind by a head at the turn and picked up the pace a bit without dying completely at the end.
    50 Free - 26.19 - OK all things considered.
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  4. Sarasota Y Sharks Masters GOLD Workout 7/16/18

    by , July 14th, 2018 at 11:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Pan American Masters Championships are two weeks away!

    Warm up
    2 x 200 3:30 [3:15]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30] desc 1-3

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

    Main set
    6 x 100 2:10 [2:00] alt 1stroke/1free
    6 x 50 1:20 [1:10] alt 1stroke/1free

    Meet swimmers set
    3x
    1 x 50 1:30 [1:15] build to race finish
    1 x 50 1:30 [1:15] 25sprint/25easy
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:30 [1:15] easy
    [All swims choice]
    MEET SWIMMERS WARM DOWN

    -OR-

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 100 1:40 [1:30] desc 1-3
    3 x 200 3:10 [2:45] neg split & desc 1-3

    Warm down
    4 x 50 1:00

    Total: 3200/4100
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  5. Friday 7/13/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    600 swim w/ 4/6/2 turns

    8x200 @ 3:10
    4 pull w/ SP + SNKL
    4 swim add-on FL to front w/ fins (1:06/1:08 for a 2:14 on the 200 FL)

    8x100 @ 1:40
    4 pull w/ SP + SNKL
    4 swim add-on FL to back w/ fins (1:01 on the 100 FL)

    100 EZ

    Total: 3100

    **I did the same sets as Trip, but he was doing FR. I chose to do the 200s/100s pull and FL w/ fins
    Categories
    Swim Workouts
  6. 7|13|18 25.9 yd pool

    10 laps free with fins
    4 laps back with fins
    2 laps breast


    At physical therapy. Warm-up, stretches, then:
    3 x 30 reps ea of abductions to side, fwd, and between no rest using 1lb db (270 reps).

    PTA wasn’t watching and I was supposed to do 10 reps of 2 sets (PT was on vacation and I wanted to leave early to swim before thunder storms arrive)

    1 x 10 each, on belly 1 lb db arm raises to front and side



    My Shoulder improves every day with range of motion, strength, and decrease in pain. However I have no idear how to judge if I am doing too much or too little. According to the doctor I shouldn’t be even trying to swim for another 2 months, but he is not a swimmer and does not understand I can be fairly gentle with my arm using fins and moderately passive strokes.
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  7. Thursday 7/12/18

    PM LCM Solo @ LRRC
    TBC post swim

    Swim:

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    12x100 w/ fins + SNKL
    2 @ 1:40 kick w/ BD
    2 @ 1:20 swim w/ 15M UW kick off every wall

    8x50 @ :50 swim w/ SP breathe every 4 w/ an overkick
    100 EZ

    Total: 3500

    TBC:

    2x (:45 per exercise)
    reverse lung R leg w/ 2x12# db
    push-ups/plank ups (RD1), plank ups (RD2)
    reverse lung L leg w/ 2x12# db
    weighted sit-ups w/ 15# db
    1:00 REST

    3x (:45 per exercise)
    reverse lung w/ 2x12# db (RD1- R leg, RD2- L leg), froggers (RD3)
    half burpees w/ side squat walk
    push-ups (RD1), plank ups (RD2), push ups (RD3)
    leg lift to weighted crunch w/ 15# db (1:30 instead of :45)
    1:00 REST

    2x (:45 per exercise)
    pike press
    weighted sit-ups w/ 15# db
    leg lift to weighted crunch w/ 15# db
    Statue of Liberty sit ups w/ 15# db (RD1- switch arms halfway, RD2- switch arms at :45, go for 1:30)
    1:00 REST

    "Sally"
    squats and squat hold w/ press using Bosu Ball

    (If you are familiar with the song that goes "bring Sally up, bring Sally down..." basically the instructor plays the song and we go down on "down" and up on "up" and when we go down and wait for the word "up", in this case, we had to hold a squat position and press the Bosu Ball forward repeatedly.)

    Updated July 13th, 2018 at 09:18 AM by Calvin S

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  8. Sarasota Y Sharks Masters GOLD Workout 7/13/18

    by , July 12th, 2018 at 09:14 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:30
    4 x 75 1:30 stroke/IM
    6 x 50 :50 desc 1-3/4-6

    Kick set
    4x
    1 x 125 2:45
    1 x 25 :45 fast

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

    Freestyle set
    3 x 50 :50
    3 x 100 1:30 desc 1-3
    3 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3
    3 x 50 :40 all strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  9. 7/12/18 Workout

    by , July 12th, 2018 at 09:02 AM (Swimming Through Jello)
    Thursday 7/12/2018 CrossFit Swim Workout

    100 fr/100 k
    3x50 dr

    8x50 :55 fl/fr/br/fr

    4x150 serpentine (3 free, 1 breast)

    200 warmdown

    Again, these swims with the CF people are kind of active recovery. I pushed the 150s a little bit. Water was hot hot hot. Not comfortable.
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  10. Wednesday 7/11/18

    PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
    CORE7 before swim

    Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

    CORE7:

    RD1:
    - side twists w/ band (1:00 each side)
    - front punch w/ band (1:00 each arm)
    - bear crawl burpees
    - side plank w/ band pull (1:00 each side/arm)

    RD2:
    - sit up to press w/ 2x10# db
    - low plank w/ alternating super man arms
    - sit up to twist w/ 2x10# db
    - high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
    - kettle bell swings w/ 25# kb
    - full body crunch w/ 25# kb
    - side plank w/ rotations w/ 10# db (:30 each side)

    RD3:
    - side plank w/ rotations w/ 10# db (:30 each side)
    - full body crunch w/ 25# kb
    - standing elbow to high knee w/ 10# kb (1:00 each leg)
    - high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
    - sit up to twist w/ 2x10# kb
    - high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

    Swim:

    600 swim w/ paddles + fins + SNKL

    5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
    50 @ 1: 30 EZ
    5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
    ** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

    300 EZ

    Total: 2500
  11. Sarasota Y Sharks Masters GOLD Workout 7/12/18

    by , July 11th, 2018 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    4 x 75 1:45
    8 x 25 :45 sprint

    Stroke set
    3x
    4 x 25 :40
    1 x 100 2:00 strong IM or stroke choice
    [25s: RD1 fly, RD2 back, RD3 brst]

    Sprint set
    3x
    1 x 50 1:15 easy
    2 x 25 :45 sprint
    2 x 25 :45 easy
    1 x 50 1:15 sprint
    [Sprints: RD1 stroke, RD2/3 choice]

    Freestyle set
    3 x 100 1:30 long & strong
    3 x 100 1:25 last 25 strong
    3 x 100 1:20 desc 1-3
    1:00 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
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  12. 7/11/18 Workout

    by , July 11th, 2018 at 09:12 AM (Swimming Through Jello)
    Tuesday, 7/10/2018 Ultimate Frisbee

    Ended up being my workout for the day and it wasn't bad actually - we usually have ~16-17 people show up for a game that plays 7 per side, and we only had 8 for a doubleheader today. So I did a LOT of running around. Pretty sore this morning!

    Wednesday, 7/11/2018 Pool Workout (Take 3!)

    Finally got back in the water with no mishaps! Definitely felt like I hadn't swam since Friday... still no speed. This meet Saturday is going to be interesting.

    200 fr/100 bk/200 k/100 p/100 IM dr

    2x150 2:45 - fr/bk/fr, fr/br/fr
    200 3:30 100 IM/100 fr

    5x100 fr 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 25 smooth/25 build fr/bk

    5x100 p/pads & snkl 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 25 fast/25 EZ IMO

    5x100 k/fins 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 1 EZ/2 fast fr/fr/fl/br for the fast

    100 warmdown

    3800m
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  13. Tuesday 7/10/18

    PM LCM Solo @ LRRC

    4x w/ SNKL
    75 swim
    50 kick S-line
    25 scull

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x100 @ 2:30 "Rouse 100s" w/ fins (added a flip turn transitioning from 50 smooth kick to 35 UW)

    All pull w/ paddles N.S.:
    400 @ 5:40 (4:57, 2:33/2:24)
    300 @ 4:15 (3:40, 1:52/1:48)
    200 @ 2:50 (2:24, 1:15/1:09)
    100 @ 1:25 (1:09, :35/:34)

    12x50 @ 1:00 FL kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 7/11/18

    by , July 10th, 2018 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    1 x 200 3:20 [3:00] free stretch it out
    1 x 200 5:00 [4:30] kick
    1 x 200 4:00 [3:30] IM or alt 50st/50fr
    1 x 150 2:30 [2:15] free stretch it out
    1 x 150 3:45 [3:30] kick
    1 x 150 3:00 [2:45] IM or 50st/50fr/50st
    1 x 100 1:40 [1:30] free strong
    1 x 100 2:30 [2:15] kick
    1 x 100 2:00 [1:45] IM or 50st/50fr
    1 x 50 1:00 [:50] free strong
    1 x 50 1:30 [1:15] kick
    1 x 50 1:15 [1:05] stroke choice

    Freestyle set
    1 x 400 6:30 [6:00] long & strong
    2 x 300 5:00 [4:30] neg split
    3 x 200 3:15 [3:00] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4300
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  15. 7/10/18 Workout (or Lack Thereof)

    by , July 10th, 2018 at 08:19 AM (Swimming Through Jello)
    Tuesday, 7/10/2018 Punt

    Showed up to pool, coach didn't show up. 10 people standing outside at 5am looking like doofuses... not a great start to a meet week for me so far!

    Updated July 10th, 2018 at 08:30 AM by JPEnge

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  16. Monday 7/9/18

    PM LCM w/ Trip and Solo @ LRRC "Back in the saddle again"

    6x100 @ 1:40 swim, kick 12.5M off each wall

    3x
    200 @ 3:20 kick w/ fins on back
    4x50 kick w/ fins + BD STRONG
    RD1 @ :50
    RD2 @ :45
    RD3 @ :40

    200 EZ

    Total: 2000

    Updated July 9th, 2018 at 10:48 PM by Calvin S

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 7/10/18

    by , July 9th, 2018 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:05 [1:00] choice
    4 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Sprint set
    2x
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:15 [1:15] easy
    1 x 100 2:30 [2:15] sprint, break 5secs at 50
    [RD1 best stroke, no free, RD2 choice]

    Stroke set
    2x
    3 x 50 1:15 [1:05] brst-back-fly x 50
    3 x 50 1:15 [1:05] fly-back-brst x 50
    1 x 150 3:00 [2:45] IM or 50st/50fr/50st

    Freestyle set
    6 x 150 2:30 [2:15] last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4000
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  18. 7/9/18 Workout

    by , July 9th, 2018 at 08:30 AM (Swimming Through Jello)
    Monday, 7/9/2018 CrossFit Workout

    Wanted to hit the pool but couldn't find my damn keys for 20 minutes so ended up going to the gym.

    Body feeling beat up - right knee, right hip and left piriformis feeling tweaky. Ugh.

    Warmup - 500m row, yoga flow, KB warmup

    Strength - A) Deadlift - 135/3, 225/3, 275/3, 315/1, 345/1,1, E2MOM 315/3x3, EMOM 255/3x6

    B1) Ring row - 4x12
    B2) Pushups - 4x20

    Conditioning - 7 rounds
    5 RKBS 70#
    10m/20m/30m shuttle run
    4:56
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  19. 07/08/18: Baystate Games lcm

    by , July 8th, 2018 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    I was able to commit to driving down to Boston for day 2 of the Baystate Games, this year at Harvard University. It is a fun meet where the kids swim their finals championship heat before us old folks, with great swag too (t-shirt and cap for all, medals and one pullover jacket if you place). I was able to convince Greg to join me for a rare LCM swim in New England. Even though I am in VT, as a member of New England Masters I am eligible to compete.

    A plus about this meet is that since the adults swim during the finals section of the meet, warmups started at 3pm and the first splash was at 4. For day 2 there were only 1-2 heats for Masters for most events, except for 3 heats of the 100 free. There is a limit of 4 events over the course of the meet, so I entered the first 4 today :duh: The age groups for the meet ar 19-34. 35-49, 50+.

    200 Fly: 2:54.51
    37.31, 44.16 (1:21.47), 47.81 (2:09.28), 45.23 (2:54.51)
    - I felt good during the race although my 3rd 50 was a little too slow. I switched to DPS fly after the first 50 and stayed relaxed throughout.

    200 IM: 2:54.44
    36.90, 45.03 (1:21.93), 56.14 (2:18.07), 36.37 (2:54.44)
    - I again felt good during this race. I have been trying to reinvent my breaststroke and despite still being slow I was able to get into a good rhythem.

    200 Back: 2:42.26
    39.23, 41.81 (1:21.04), 42.40 (2:03.44), 38.82 (2:42.26)
    - I was looking forward to a solid swim and was able to throw one down. I am really happy with the splits. During warmups I did my best to count strokes so it helped me during this swim.

    100 free: 1:04.84
    32.66, 32.18 (1:04.84)
    - At this point I was pretty tired and didn't have a lot of speed off the blocks, but I was able to build into the walls and then did my best to hammer the rest of the swim.

    All in all a great meet. After the Masters heats they had a small awards ceremony for all age groups, so there was a little break between swims. The diving well was open for swimming during the duration of the meet so I warmed down there. I was done with all of my events in less than two hours.

    This ended my third LCM meet. I have been swimming at Harvard for many years but all scy, so it was a real treat to finally swim here LCM. Here in VT there is only one LCM pool but it is two hours north in Middlebury, and sometimes I can sneak in to the pool at a college less than an hour away. It would be cool if I had more opportunities to swim lCM, but it is what it is in New England.

  20. Sunday 7/8/18

    AM + PM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #3"

    400 swim (100 FR/100 BK)
    3x100 @ :15 rest k/sw/dr/bld
    4x50 @ :55 D1-2 in pairs (:34, :34, :31, :32)
    100 EZ

    200 FR - 2:13.14 (1:03.07/1:10.07) - Not a great race. Felt too rushed on the first 75 meters. I also blew out my LZR jammer about 10 minutes before the race, so I did this event and the 400 FR in my Nike brief.

    500 EZ

    **Intermission**
    The 400 FR had its own separate session at 1:00 pm today. I met up with my family for breakfast after the 200 FR and then went back to the pool to stretch and warm up again for the 400.

    200 swim
    4x50 @ :10 rest
    odd: k/dr
    even: dr/bld

    2x50 @ 1:00 @ 400 PACE
    200 SMOOTH focusing on good strong kick outs and break outs.

    400 FR - 4:39.92 - (31.5/34.8/35.6/35.8/35.9/35.2/36.2/34.6) - While it didn't feel as great as the 800 on Friday (nothing else felt as good as that all weekend!), I was pleasantly surprised by how well the race went. I wanted to definitely be under 4:40 since I was out in 4:40 in my 800, but given the way my 200 felt this morning, I was a little apprehensive going into the race. If the 800 was my hardest event I did all weekend, today was easily the hardest day. Racing a 200/400 FR double in what was basically one elongated session, and the final day of the meet, was very taxing. If I could do it all over again I might have bagged the 200 FR to be more rested for the 400, but whatever, a lifetime best is still a lifetime best!

    Total: 2800

    SHOUT OUT: Trip Strauss, who came to watch Marvin Schwartz (and maybe me?) swim the 400. He was gracious enough to be my backup timer as well. I wish you could have been racing the event with me, Trip

    Updated July 9th, 2018 at 10:44 PM by Calvin S

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    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events