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  1. 1/15-1/16 Workouts

    by , January 16th, 2019 at 09:34 AM (Swimming Through Jello)
    Tuesday, 1/15/2019 CrossFit Workout

    Warmup - rowing, airbike, core, stretching

    Strength - A) Front Squat - 45/5, 135/5, 195/5,5,5
    B) Shoulder Press - 45/5, 75/5, 100/5,5,5

    Conditioning - 3 rounds, :30 on, :30 off
    10m shuttle runs (11, 10, 10)
    50# ball slams (14, 15, 16)
    airbike calories (15,15,16)


    Wednesday, 1/16/2019 Pool Workout

    200 fr/150 pull/200 IM/100 k/50 fr fast

    9x50 DPS/sprint :50

    2x{4x100 1:30 D1-4
    2x200 p 3:00 build by 50
    1x400 k/fins 5:40}
    1x{2x100 1:40 D1-2
    4x50 p :50 build throughout
    1x200 k/fins under 2:20}

    6x50 dr/sw 1:00 warmdown

    4450y

    Pretty sore coming into this morning and pretty much exhausted coming out. Could get up speed for the fast parts but otherwise just wasn't feeling it.
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  2. Workout 01/15/19: evening

    by , January 15th, 2019 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Good swim tonight made great because my wife decided to swim! She has a workout goal and I did my best to be supportive, and I noticed that she swam even more than she had planned on!

    200 swim/100 back/200 pull (did extra 200)
    4 x 100 quarters strong

    4 x 75 ksp (did 4 on 1:15, 50 extra)
    6 x 150 on 2:45 (did 200s)
    4 x 25 on :30
    200 loosen
    [Masters/Rec/2950yds/55 min]
    =========================
    Working on pacing with Greg, Jim and Carol.
    Categories
    Swim Workouts
  3. Tuesday 1/15/19

    PM SCY Solo @ LRRC

    10x100 @ 2:00 FR kick H.A.S. w/ SNKL

    6x50 @ 1:10 FL kick 25 S-line UW/25 on back H.A.S.
    1:00 REST
    6x50 @ 1:10 FL kick 15M S-line BURST UW/rest of 25 on back H.A.S. (repeat for 2nd 25)

    10x200 @ 2:50 FR kick AE H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 3800
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 1/16/19

    by , January 15th, 2019 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:30
    2 x 150 2:15
    3 x 100 1:30
    4 x 75 1:30 alt. st/fr/st

    Kick set 1
    1 x 200 4:30
    6 x 25 :45 fast

    Main set
    4x
    3 x 50 1:05 desc 1-3
    2 x 25 :45 fast
    [RD1/3 stroke, RD2/4 choice]

    Kick set 2
    2x
    1 x 50 1:15
    1:00 [vertical kick]
    2 x 25 :45 fast

    Freestyle set
    3 x 200 3:00
    3 x 150 2:10
    3 x 100 1:30
    3 x 75 1:05
    3 x 50 :45
    3 x 25 :30
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4450
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  5. Monday 1/14/19

    PM SCY w/ Trip @ LRRC "Punishing my legs"

    10x100 @ 2:00 kick H.A.S. w/ SNKL
    5 - FR
    5 - I.M.

    24x25 @ :40 V.S. kick H.A.S. w/ SNKL
    Alternate:
    4 - FR
    4 - FL

    3x
    300 @ 4:00 D1-3 FL kick H.A.S. w/ fins + SNKL
    3x100 @ 1:30 D-13 FR kick H.A.S. w/ fins + SNKL
    RD1: 3:46, 1:15, 1:09, 1:02+
    RD2: 3:38, 1:12, 1:06, :59
    RD3*: 3:25, 1:11, 1:07, :59
    *Bonus 1:00 rest before RD3

    100 FLOAT

    Total: 3500
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 1/15/19

    by , January 14th, 2019 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 alt. 25st/25fr
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3 x 50 1:15
    3 x 50 1:10
    3 x 50 1:05
    1 x 50 easy swim

    Stroke set
    4x
    2 x 25 :45 perfect stroke
    1 x 100 2:00 stroke/IM strong

    Sprint set
    4 x 50 1:30 fast
    3 x 50 1:15 fast
    2 x 50 1:00 fast
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 100 1:30 desc 1-3/4-6
    5 x 100 1:25 neg split
    4 x 100 1:20 strong

    Warm down
    4 x 50 1:00

    Total: 4400
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  7. Celebrate getting older

    by , January 14th, 2019 at 11:58 AM (Questions from Coaches)
    Do you have Masters swimmers whose only concern is how fast they swim and fear the inevitability of getting slower? Remind them that swimming is about more than becoming faster. Medical research has shown that swimming slows the aging process, loss of muscle mass, reduction of cognitive brain function, and decreased libido as swimmers get older. Your swimmers might not be swimming as fast, but they're getting better.
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  8. 1/13-1/14

    by , January 14th, 2019 at 10:01 AM (Swimming Through Jello)
    Large snowstorm Friday night (9"+ is massive for St. Louis), so was kinda snowed in Saturday. Did some walking and playing with the dogs and shoveled my driveway, which was a decent workout in itself.

    Sunday, 1/3/2019 Weightlifting Workout

    Warmup - stretching, plyos, barbell warmup

    Power Snatch + Squat Snatch - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/1+1x3

    Hang Squat Clean + Split Jerk - 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+1, 245/1+1x3
    //These felt a lot better than I expected. Strength starting to come around again, I think.

    Back Squat - 135/3, 185/3, 225/3, 255/3, 285/3, 270/5, 255/7, 240/10
    //Went up in weight from last week, actually felt pretty good even after the other lifts.

    Monday, 1/14/2019 Pool Workout
    Body was feeling pretty tired this morning between the bunch of weightlifting and driveway shoveling. Legs were even more dead by the end here!

    4x200 :30 rest - 1-ez, 2-dr/sw, 3-k/sw, 4-80%

    2x{300 sw 5:00
    4x50 k D1-4 1:10}

    3x50 ez 1:00

    2x{3x100 1:25 moderately hard
    2x100 1:30 p br4 90%
    1x100 1:45 fast}

    6x50 dr/sw 1:00

    4x{75 k side/side/back 1:45
    50 dr :55
    25 1-arm FAST :30}

    100 warmdown

    4150y

    Meet in <2 weeks, will have to start working some starts and cleaning up turns and breakouts and stuff soon. And hopefully feeling some pop!

    Updated January 14th, 2019 at 11:58 AM by JPEnge

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  9. 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
  10. 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
  11. 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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  12. 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#.
    Categories
    Uncategorized
  13. 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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  14. 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
  15. 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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  16. 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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  17. 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
  18. 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!
  19. 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
  20. 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
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