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  1. Sarasota Y Sharks Masters GOLD Workout 2/19/19

    by , February 18th, 2019 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    2 x 100 1:45
    2 x 75 1:15
    2 x 50 1:00 choice
    2 x 25 :30 strong

    Kick set
    6 x 100 2:15 last 25 fast

    Main set
    4x
    1 x 25 :45 easy
    1 x 50 1:15 mod
    1 x 75 1:30 build
    1 x 100 2:00 strong
    [RD1/3 stroke/IM, RD2/4 choice]

    Freestyle set
    2x
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 50 :50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. 2/18/19 Workout

    by , February 18th, 2019 at 09:41 AM (Swimming Through Jello)
    Monday, 2/18/2019 Pool Workout

    200 fr
    200 k
    200 st
    200 6-3-6 dr

    2x{4x50 dr/sprint :50
    3x100 flutter kick 25 mod/50 fast/25 mod @ next top or bottom
    8x25 flutter kick long UW :40}

    6x75 pull 1:20 br3,5,7,5 rotate (held :44, somehow)

    4x50 flutter kick w/board ALL OUT 1:10

    150 ez

    16x25 VS :30 IMO

    200 warmdown

    3600y

    Shorter but good push for the legs!
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  3. 2/17/19 Workout

    by , February 17th, 2019 at 04:40 PM (Swimming Through Jello)
    Sunday, 2/17/2019 Garage Weights

    Last week of hard work and then Sectionals taper. Moved up five more pounds on squats. Probably one more squat session after this one.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 295/3, 280/5, 265/7, 250/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Hang Power Snatch - 95/3, 125/3, 145/3,3,3
    Hang Power Clean + Power Jerk - 145/3,3,3
    //Just some speed/power work.
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  4. Saturday 2/16/19

    PM SCY w/ Trip @ LRRC "Trip's practices are like a broken record"

    1000 swim w/ fins + SNKL
    4x200 @ 3:15 BK k/sw/dr/bld by 50
    4x100 @ 1:20 breathe every 4 pull w/ SP

    9x200
    3 @ 2:35 BK
    6 @ 2:30
    4 - D1-4 (2:23, 2:19, 2:14, 2:11+)
    1 - SMOOTH
    1 - FAST (2:01+)

    6x100 @ 1:30 FR kick w/ fins + BD

    Total: 4600
    Categories
    Swim Workouts
  5. 2/16/19 Workout

    by , February 16th, 2019 at 01:07 PM (Swimming Through Jello)
    Saturday, 2/16/2019 Pool Workout

    Swimming with the National group kids again!

    6x100 1:30 75 sw/25 k
    8x75 1:10 50 dr/25 b
    10x50 :50 - 2 rounds increasing UDK distance

    3x{200 IM (rd 1/3 - k 3:40, rd 2 - dr 3:10
    2x100 IM (rd 1/3 - dr 1:30, rd 2 - k 1:40
    4x50 IMO (rd 1/3 - k fast 1:00, rd 2 - dr :50}
    All fly/fr k w/board 6 UDK

    5x{25 fast :30
    25 EZ :30
    50 fast 1:00
    25 EZ :30
    75 fast 1:30
    50 EZ 2:00}
    IMO+fr

    100 EZ

    3x50 relay starts/swim ins

    100 warmdown

    5100y

    Updated February 17th, 2019 at 12:11 PM by JPEnge

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  6. Friday 2/15/19

    AM SCY w/ ARKM (Arkansas Masters) @ LRRC "Back 2 the Friday Fly Day Part I"
    PM SCY w/ Trip @ LRRC "Back 2 the Friday Fly Day Part II"

    AM Swim:

    2x
    400 @ 6:00 FR every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x150 @ 2:15
    odd: 50 FL STRONG/100 FR AE
    even: 100 FL STRONG/50 FR AE

    4x75 @ 1:00 FL SMOOTH w/ focus on no breathing out of walls and head position on breath, PERFECT STROKE! w/ fins

    100 EZ

    Total: 3800

    PM Swim:

    600 swim (100 BK w/ 4 kicks off walls/100 FR 4/6/2)

    12x75 @ 1:10
    #1 - AE FR **
    #2 - 25 FAST FL/50 AE FR
    #3 - 50 FAST FL/25 AE FR
    #4 - 75 FAST FL
    #5-8 - AE FR
    #9 - AE FR
    #10 - 50 AE FR/25 FAST FL
    #11 - 25 AE FR/50 FAST FL
    #12 - 75 FAST FL
    ** All FR w/ 4/6/2 turns, all FL w/ max UW kickouts

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    5x100 @ 1:30 FL kick w/ fins + BD

    100 FLOAT

    Total: 2700
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 2/18/19

    by , February 15th, 2019 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:45 50fr/50st/50fr
    3 x 100 1:30
    4 x 50 1:00 choice

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

    Freestyle set
    3x
    1 x 300 4:30 long & strong
    4 x 75 1:10 desc 1-4

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

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. 2|14|19 LCM

    by , February 14th, 2019 at 07:53 PM (Blog)
    400 fr WU SN
    • first time swimming over 100 of fr in a year

    100 br 1:55
    200 kick as frog/flutter
    200 IMK
    200 various with fins

    LS felt little loose, but seems to be getting used to swimming positively

    Signed up for meet 23/24 Feb, with a total of two swim workouts (other than kicking) in over a year and a half, or more. Entered seed times 10 - 20% slower than my times 2016.

    Postponing left shoulder surgery until late summer. My right shoulder still improving from its procedure 9 months ago, but itís very slow
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  9. Thursday 2/14/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "Recovery"

    Weights:

    1x8/2x12 DB shoulder press (15/25/25#)
    1x8/2x12 DB S-arm bicep curl (15/25/25#)
    1x8/2x12 DB tricep extension (15/25/25#)
    1x8/2x12 DB S-arm row (15/25/25#)
    1x8/2x12 DB bench press (15/25/25#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

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

    600 kick 100 FR/100 FL w/ fins + BD

    9x200 @ 2:35
    PINK

    6x100 @ 1:30 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    Total: 3500
  10. 2/14/19 Workout

    by , February 14th, 2019 at 09:43 AM (Swimming Through Jello)
    Thursday, 2/14/2019 Pool Workout

    Facilities just can't figure out how to get this pool a consistent temperature. Hot today. Not sauna, but not conducive to fast swimming... Good effort though.

    3x{100 fr 1:25
    100 IM 1:35
    100 bk/dr 1:45
    100 k 1:55}

    16x75 1:25 - o-st DPS/fr/st build, e-fr/st fast/fr
    IMO x2

    5x200 3:15
    1 - 150 cruise/50 fr fast
    2 - 100 cruise/50 br fast/50 cruise
    3 - 50 cruise/50 back fast/100 cruise
    4 - 50 fly fast/150 cruise
    masters minute
    5 - 200 IM fast (2:12)

    6x50 dr/sw EZ 1:00

    8x25 :30 3,2,1,0 breaths fr/fl

    100 EZ

    4000y

    CF workout tomorrow looks dumb too (150 assault bike calories for the conditioning?!) so I'll take my rest day tomorrow, hit Saturday morning practice with the Sectional kids and squat/press Sunday.
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  11. Wednesday 2/13/19

    AM SCY Solo @ LRRC "I came to kick freestyle and chew bubble gum, and I'm all out of bubble gum."
    PM SCY w/ Trip @ LRRC "I.M."

    AM Swim:

    400 swim every 4th 25 scull
    4x150 @ 2:10 breathe every 4 pull

    3x
    25 @ :20 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    50 @ :45 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    75 @ 1:10 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    100 @ 1:30 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    50 @ 1:15 scull w/ buoy

    300 FLOAT

    PM Swim:

    800 swim (300 swim/100 FL kick H.A.S.) w/ fins + SNKL
    400 I.M. k/sw/dr/bld

    3x
    300 @ 4:00 FR I.M.
    3x100 @1:30 D1-3 STROKE I.M.O. by RD
    RD1 - FL - 1:10, 1:06, 1:02
    RD2 - BK - 1:20, 1:14, 1:09
    RD3** - BR - 1:20, 1:17, 1:12
    Bonus 1:00 rest after RD2

    5x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 3500
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 2/14/19

    by , February 13th, 2019 at 04:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Main set
    2 x 100 2:15 kick
    2 x 100 1:30 free
    2 x 100 1:45 IM/stroke
    2 x 75 1:45 kick
    2 x 75 1:05 free
    2 x 75 1:30 IM/stroke
    2 x 50 1:15 kick
    2 x 50 :45 fee
    2 x 50 1:00 stroke
    2 x 25 :45 kick
    2 x 25 :30 free
    2 x 25 :45 stroke
    [Each group of two: #1 mod, #2 strong]

    Freestyle set
    8 x 100 1:30
    8 x 75 1:05
    8 x 50 :50
    [Alt. 1 mod, 1 strong]

    Warm down
    4 x 50 1:00

    Total: 4500
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    Uncategorized
  13. 2/13/19 Workout

    by , February 13th, 2019 at 09:48 AM (Swimming Through Jello)
    Wednesday, 2/13/2019 Pool Workout

    Feeling the presses more than the squats surprisingly.

    4x{150 fr 2:15/75 k-dr-s IMO 1:15}

    Kick set:
    4x{100 1:50/1:40/1:30/1:20 w/board
    50 FAST w/board 1:00
    75 1:30/1:20/1:10/1:00
    25 FAST UW :30}
    Rd1/2 - no fins
    Rd3/4 - fins

    3x{100 fr cruise 1:30/25 fast :30
    75 fr cruise 1:10/50 fast :50
    50 fr cruise :50/75 fast 1:10
    25 fr cruise :30/100 fast 1:30}
    Rd 1 - fr, Rd 2 - stroke, Rd 3 - fr/pads & fins

    Stations:
    1 - 3x200 p/pads 2:40
    2 - 12x25 :40 D1-3 IMO w/chute
    3 - 4x25 buckets (25 EZ in between)

    150 warmdown

    4650y
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  14. 2/12 Workout

    by , February 12th, 2019 at 09:31 PM (Swimming Through Jello)
    2/12/2019 Garage Weights

    Gym CF workout was dumb so I lifted in the garage instead. Moved up another 5# on the squats.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 290/3, 275/5, 260/7, 245/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Club team practice tomorrow, might get some relay starts off our Sectionals backstroker.

    Updated February 13th, 2019 at 09:43 AM by JPEnge

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  15. Tuesday 2/12/19

    PM Weights @ LRRC
    PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg glute (50/90/90#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 "Progressive Scull" w/ SNKL

    6x50 @ :35 AE
    4x25 @ :40 V.S. FR kick w/ BD

    3x
    4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance)
    100 @ 2:00 PUSH FAST (:55-, :54-, :55-)
    3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
    2:00 REST

    100 FLOAT

    Total: 3000
  16. Sarasota Y Sharks Masters GOLD Workout 2/13/19

    by , February 12th, 2019 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    8 x 50 1:15 [1:05] alt. 1stroke/1free
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45 [3:30]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Main set
    4x
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] build
    1 x 50 1:15 [1:05] fast
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:25 [2:10] desc 1-3
    3 x 150 2:20 [2:05] neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
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  17. Monday 2/11/19

    PM SCY w/ Trip (5x300) @ LRRC

    500 swim (200 FR/50 scull) w/ SNKL

    5x300 @ 5:00 D1-5 (3:35, 3:26, 3:15++, 3:10+, 3:09++)

    5x100 @ 1:30 FL kick H.A.S. w/ fins + SNKL
    4x150 @ 1:50 pull w/ SP
    8x50 @ :40 FR kick w/ fins + BD

    100 EZ BK

    Total: 3100
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 2/12/19

    by , February 11th, 2019 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    4 x 100 1:30
    6 x 25 :30 strong

    Kick set
    6 x 50 1:15
    6 x 25 :45 fast

    Stroke set
    3x
    2 x 25 :45 perfect stroke choice
    1 x 100 2:00 IM/stroke strong

    Sprint set
    2x
    4 x 25 :20
    5 x 25 :25
    6 x 25 :30
    [All swims choice]

    Freestyle set
    2 x 200 3:00 neg split
    3 x 100 1:30 desc 1-3
    4 x 50 :50 mod
    3 x 100 1:20 desc 1-3
    2 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4550
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    Uncategorized
  19. 2/8 + 2/11 Workouts

    by , February 11th, 2019 at 09:52 AM (Swimming Through Jello)
    CF workout Friday morning, then drove to Joliet for brother in law wedding, back Sunday and went to symphony with parents. So didn't get any weekend workouts in, but my body probably needed a little break. Sat too much though.

    Friday, 2/8/2019 CrossFit Workout

    Warmup - AMRAP 2 ascending ball slams/shuttle runs, AMRAP 2 ascending pullups/walkouts, AMRAP 2 ascending jump rope/air squats

    Strength - Back Squat - 45/5, 135/5, 185/5, 225/5, 265/5,5,5
    Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - 4 rounds
    30 double unders
    15 KB goblet squats 53#
    12 ball slams 50#
    9 pullups
    9:39


    Monday, 2/11/2019 Pool Workout


    Stiff today from the weekend, took a bit to get loose again!

    200 fr/200 k/200 st/200 dr/200 fr w/snk

    4x200 k 3:20
    50 EZ
    4x100 bk 1:40
    50 EZ
    4x50 p rev pads :50
    50 EZ
    5x50 IMO+fr :45
    50 EZ

    12x50 K VS (open/close/build/fast) 1:10

    100 EZ

    6x50 w/fins shooter/EZ 1:00

    100 warmdown

    3950
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  20. Workout 02/10/19: afternoon

    by , February 10th, 2019 at 06:11 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill
    100 kick/400 pull

    75 easy
    8 x 100 on 1:25 [hold 1:15s]
    75 easy
    2 x [4 x 25 on :30] - skd odd, sprints even
    200 loosen and out
    [Solo/Rec/2450 yd/45 min]
    =================
    Categories
    Swim Workouts