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  1. 10/23/18 Workout

    by , October 23rd, 2018 at 08:46 AM (Swimming Through Jello)
    Tuesdsay, 10/23/2018 Pool Workout

    Legs were surprisingly dead from manning the softball outfield last night. Also, related, I took a fly ball to the meat of my right hand so that is still feeling pretty battered today too!

    400 sw
    300 k
    200 IM dr

    3x{6x50 k/dr 1:10
    2x100 aerobic free 1:30
    8x50 variable speed 1:10
    50 easy}
    Fr/Bk/Br by rounds

    200 warmdown

    3950y
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  2. Monday 10/22/18

    PM SCY w/ Trip + Jack @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x100
    RD1 @ 1:50 k/sw/dr/bld I.M.O.
    RD2 @ 1:30 I.M. swim light D1-4
    4x75 @ 1:20 k/dr/UW w/ fins

    9x200 @ 2:40 D1-3, 4-6, 7-9
    3 FR swim (2:27, 2:21, 2:13+)
    3 FL kick w/ fins + BD (2:38, 2:35, 2:32)
    3 FR swim (2:27, 2:20, 2:12)

    8x50 @ 1:10 4/3/2/1 breaths by 50

    Total: 4200
    Categories
    Swim Workouts
  3. 10/22/18 Workout

    by , October 22nd, 2018 at 08:50 AM (Swimming Through Jello)
    Did absolutely nothing athletic Sat/Sun. Hopefully get myself some rest up for the next couple weeks before SCM champs. Going to hit three good days in the pool this week along with 2 gym days, then mini-taper next week, no weights.

    Monday, 10/22/2018 Pool Workout

    2x{2x50 :45
    3x50 :50
    2x50 :45
    2x50 :40
    2x50 :45
    1x50 :35}

    3x{175 2:40 broken 50 build/75 500 pace/50 cruise (5 sec between breaks)
    150 2:20 broken 50 build/50 200 pace/50 cruise (same rest)
    125 2:00 broken 50 build/25 sprint/50 cruise (same rest)
    100 EZ 2:00}
    50 and 25 fast IMO by round

    6x50 dr/sw EZ :60

    "Burnt Ends"
    4x{25 :30 10y fast UWK 15y ez
    25 :30 15y ez 10y fast UWK
    25 :30 10y fast UWK 5y ez 10y fast UWK
    25 :30 fast
    50 :60 easy}

    200 warm down

    3950y

    Updated October 22nd, 2018 at 09:32 AM by JPEnge

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  4. Sunday 10/21/18

    PM SCY w/ Trip (and sort of Doug?) @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    4x50 @ :55 FR kick w/ BD

    3x
    300 @ 4:00 D1-3 pull w/ paddles + SNKL
    3x100 @ 1:30 D1-3
    RD1: 3:25+, 1:05+, 1:03, :59
    RD2: 3:18, 1:05, 1:02+, :58+
    **RD3: 3:13, 1:04, 1:02, :58
    ** extra 1:00 rest before RD3

    100 EZ

    8x50 @ 1:10 4/3/2/1 breaths by 50

    Total: 3200

    SHOUT OUT: Trip, twice. Once for yesterday, he wants me to let everyone know that he beat me on every 75 except numbers 16, 17, and 20 (he did all 20 BEST AVG). And again today for dropping a :59 on the last 100 of the set. The man was looking good today.

    Doug joined us on the first 4 50s at the end of practice

    Updated October 21st, 2018 at 09:03 PM by Calvin S

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  5. Saturday 10/20/18

    PM SCY w/ Trip @ LRRC

    800 swim every 4th 25 scull w/ SNKL

    20x75 @ 1:10
    4 - k/dr/UW w/ fins
    4 - "Claire Lockridge"
    4 - Rolling I.M. drill
    4 - "Claire Lockridge"
    4 - Rolling I.M. swim

    100 EZ

    8x50 @ 1:10 4/3/2/1 breaths by 50

    200 EZ

    Total: 3000

    Updated October 22nd, 2018 at 10:48 PM by Calvin S

    Categories
    Swim Workouts
  6. Workout 10/20/18: morning

    by , October 20th, 2018 at 07:48 PM (Maple Syrup with a Side of Chlorine)
    Warm-up:
    200 swim
    200 kick-pull by 50 [did an extra 100]
    4 x 25 burst and cruise

    100 EZ
    5 x 100 on 1:55 [did 150 on first, then 125 on 2-5]
    200 pull
    4 x 100 on 2:00 [did 125's]
    200 build by 50 [did extra 50]
    2 x 100 on 2:10 [did 150's]

    200 loosen and out
    [Masters/Rec/2750 yds/60 min]
    ===================
    Good swim this morning with Greg, Noah, Dedrick, Jim, Rebecca, Mary, and Kevin.

    Looks like Greg and Noah are up for swimming at the New England SCM champs in December. I will likely go for Saturday. I am trying to recruit one other swimmer so that we can field a couple of relays. Greg has been the only other swimmer to compete regionally with me...always more exciting to spend all day at the pool with my swim buddies.

    Here is a picture of the Mrs. and me at the pumpkin patch:

    Updated October 21st, 2018 at 10:59 PM by rxleakem

    Categories
    Swim Workouts
  7. Friday 10/19/18

    PM SCY Solo @ LRRC (Doug Martin swam next to me but did his own thing)

    300 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 swim every 4th 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim every 4th 25 scull w/ SNKL
    100 I.M. drill

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

    2x300 @ 3:30 pull w/ paddles + SNKL (3:22, 3:24)
    :30 REST
    2x200 @ 2:20 swim (2:13, 2:14)
    :30 REST
    2x100 @ 1:10 swim (1:08, 1:02)

    100 EZ

    Total: 3500
    Categories
    Swim Workouts
  8. 10/19/18 Workout

    by , October 19th, 2018 at 09:32 AM (Swimming Through Jello)
    Friday, 10/19/2018 CrossFit Workout

    Had wanted to workout in the afternoon but my wife has work event tonight so morning it is...

    Warmup - agility drills, PVC warmup, snatch warmup

    Strength - Front Squat - 45/5, 135/3, 155/5, 185/5, 205/5,5,5

    Conditioning -
    AMRAP 4
    10 OHS 95#
    10 TTB
    2 min rest
    AMRAP 4
    10 HPSn 95#
    10 TTB
    2 min rest
    AMRAP 4
    10 PSn 95#
    10 TTB

    4 rounds, 3+1, 2+7
    Grip was shot by the end!
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  9. Sarasota Y Sharks Masters GOLD Workout 10/19/18

    by , October 18th, 2018 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    6 x 50 1:15 kick
    12 x 25 :40 alt 1stroke/1free

    Main set
    6 x 25 :45 alt. 1easy/2strong
    6 x 50 1:05 alt. 1easy/2strong
    6 x 75 1:30 alt. 1easy/2strong
    6 x 100 2:00 alt. 1easy/2strong
    [All swims choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 150 2:15 last 50 strong
    6 x 100 1:30 desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4500
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  10. 10/18/18 Workout

    by , October 18th, 2018 at 08:33 AM (Swimming Through Jello)
    Had been planning on going to swim Wednesday morning but just wasn't feeling it when I got up. Will have to make that up next week, at least 3 days swim.

    Thursday, 10/18/2018 Pool Workout

    300 swim
    200 k
    300 p/pads & snorkel
    200 build

    3x{4x75 k/sw 1:30 aerobic
    6x50 d1-3 1:10 (fr/bk/br by rounds)
    8x25 VS :35 (fr/bk/br by rounds)}

    200 warmdown

    3600

    Took a bit to get into it and felt a little off, still getting into swing of things from vacation and bad attendance week the week before that. But went pretty fast - 24s on the free 50s were decent.
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  11. Wednesday 10/17/18

    PM LCM Solo @ LRRC "That's 'Brisk,' baby!"
    CORE7 post swim

    Air temp: 65 and overcast
    Pool temp: 63.3 (!!)

    Swim:

    2x
    400 swim every 4th 25 scull
    4x150 @ 2:30 k/dr/sw I.M.O. w/ fins

    7x200 @ 2:50 pull w/ paddles + SNKL

    100 EZ

    Total: 3500

    CORE7:

    - elbow to knee crunch (switch every :30)
    - Statue of Liberty sit-up w/ 10# db (switch every :30)
    - straight leg raise to hip raise (RD2/RD3 do just hip raise for last :30)
    - leg climbs (switch every :30)
    - Russian twists (RD1 no weight, RD2 :30 no weight/:30 w/ 10 # db, RD3 w/ 10 # db)
    - Half burpee to shoulder press w/ 10 # db (RD3 no shoulder press, add jump)
    - plank-ups (RD3 spider-mans on both the low plank and the high plank)
  12. Sarasota Y Sharks Masters GOLD Workout 10/18/18

    by , October 17th, 2018 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :45 stroke
    4 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    8 x 25 :45 fast
    1 x 100 2:15

    Stroke set
    8 x 75 1:30 IM or stroke
    [mod-build-strong x 25]

    Sprint set
    1 x 50 1:00 easy
    6 x 25 :25 sprint
    1 x 50 1:00 easy
    8 x 25 :30 sprint
    1 x 50 1:00 easy
    10 x 25 :35 sprint
    [All swims choice]

    Freestyle set
    1 x 100 1:30 mod
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 300 4:15 long & strong
    1 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
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  13. Workout 10/16/18: evening

    by , October 16th, 2018 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Warmup:
    3 x 100 swim
    3 x 50 kick
    2 x 75 pull
    4 x 25 together

    8 x 100 on 2:10
    - 75 swim and 25 stroke
    [I did 150's on 1-4 and 125's on 5-8, with last 50 = backstroke]

    10 x 50 on 1:05
    1-4 Pull
    5-6 Build
    7-10 choice and loosen
    [Masters/Rec/2400 yds/45 min]
    --------------------------------------
    Good swim with Greg and Noah. I can't remember if anyone else was there.
    Categories
    Swim Workouts
  14. Tuesday 10/16/18

    PM SCY w/ Trip @ LRRC "Best Average"

    Air temp: 45 and rainy
    Pool temp: 83

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 I.M. switches, second set of 3 faster than first set

    100 EZ

    10x100 @ 2:00 BEST AVG (:59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-)

    300 EZ

    Total: 3400

    SHOUT OUT: Trip, who braved the crappy weather to come throw down with me on some best average freestyle! He would have to correct me if I am wrong, but I think he held 1:03-1:05 on all of them.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 10/17/18

    by , October 16th, 2018 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

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

    Main set
    4x
    2 x 25 :45 build
    2 x 25 :45 sprint 20, then easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    4 x 75 1:15 desc 1-4
    4 x 150 2:15 last 50 strong
    4 x 75 1:05 desc 1-4
    4 x 150 2:05 last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4250
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  16. 10/16/18 Workout

    by , October 16th, 2018 at 08:47 AM (Swimming Through Jello)
    Tuesday, 10/16/2018 CrossFit Workout

    Warmup - rowing, med ball warmup, plyos

    Strength - Clean DL - 135/5, 225/5, 245/5, 295/5, 315/5,5,5

    Conditioning -
    50 cal assault bike
    50 burpees
    150 double unders
    10:23

    Gotta fix my double unders - did the bike under 3', burpees in about 3:15.
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  17. Monday 10/15/18

    PM SCY Solo @ LRRC

    Air temp: 47 and rainy
    Pool temp: 83 (SCY pool is heated!)

    2x
    300 swim 4/6/2 turns
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    5x100 @ 1:20
    50 @ 1:20 EZ
    5x100 @ 1:15
    50 @ 1:15 EZ
    5x100 @ 1:10 (1:05, 1:05+, 1:06, 1:06, 1:05)

    200 EZ

    Total: 3600
    Categories
    Swim Workouts
  18. Are You a Masters Coach or a “Master of Coaching?”

    by , October 15th, 2018 at 12:16 PM (Questions from Coaches)
    Q: Are You a Masters Coach or a “Master of Coaching?”

    A: Maybe you’re both. Fantastic. If you’re not both, why?

    Most of us can stand on the pool deck and bark out a workout to our swimmers occasionally telling them what they can do to swim better.

    Some of us fill our coaching tool box with teaching methods to enhance our athletes’ swimming experience.

    However, only a few of us make the effort to become a master of our trade, coaches who look at each day as an opportunity to boost our skills, deliver a meaningful experience for our athletes, and improve the lives of others.

    Do you …


    • know your swimmers, their goals, motivations, and, most importantly, their name? Do you address each athlete every day, making it a personalized and positive encounter?
    • just write a workout or do you deliver a workout and engage with each and every swimmer at practice in an individualized, meaningful, and purposeful way?
    • offer stroke technique advice communicating not just the “how to do it” but the “why you should try it” method of inspiring improvement?
    • care about your athletes on and off the pool deck? Remember this quote from Indy Aquatic Masters’ Mel Goldstein: “No one cares how much you know until they know how much you care.”
    • thank them for coming to practice and invite them to return?


    At some level, we all have a passion for swimming. Channel your passion into your coaching and become the best “Master of Coaching” you can be.
  19. Sarasota Y Sharks Masters GOLD Workout 10/15/18

    by , October 15th, 2018 at 11:20 AM (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
    3 x 25 :45 perfect stroke
    1 x 75 1:30 stroke/IM strong

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

    Freestyle set
    4x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong
    [Desc by round]

    Warm down
    4 x 50 1:00

    Total: 4100
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  20. Vacation + Sunday/Monday

    by , October 15th, 2018 at 08:42 AM (Swimming Through Jello)
    Did a CrossFit workout last Saturday, I don't remember exactly what it was. Snatch and partner workout.

    Then left last Sunday morning for vacation in Estes Park, Colorado. Did a whole lot of hiking in RMNP and walking around town. A little too close to winter weather in October but better than 90s at home like it has been!

    Back home Saturday afternoon and hit the gym Sunday and pool Monday, gotta get ready for Ozark SCM Champs Nov 3!

    Sunday, 10/14/2018 Weightlifting Workout

    General warmup, barbell warmup

    Sn + HSn - 95/1+1x2, 115/1+1, 135/1+1, EMOM 155/1+1x5, 165/1+1x6, 175/1+1x5

    PCl + HCl + J - 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1

    Seated box jumps up to 49"x3x3

    Monday, 10/15/2018 Pool Workout

    2x{300 fr :30 rest
    200 SKiPS :20 rest
    100 1-arm free :10 rest}

    3x{100 1:30 cruise
    75 FAST 1:30
    100 1:30 cruise
    50 FAST 1:30
    100 1:30 cruise
    25 FAST 1:30}
    Rd 1- sw/p/k for fasts, Rd 2- k/sw/p, Rd 3- p/k/sw

    6x50 dr/sw 1:00 easy

    4x{4x25 br3,2,1,0 :30
    50 easy 1:00}

    2 fast starts off blocks

    200 warmdown

    3700
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