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  1. 7|8|19

    LCM pool, used the 12m wide area

    13 x 24m fr nb’s on 2:00 (relay start from gutter)

    SCY meet in 7 weeks
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  2. 7/7-7/8/2019 Workouts

    by , July 8th, 2019 at 09:07 AM (Swimming Through Jello)
    Sunday, 7/7/2019 Garage Weights

    Snatch and squat Sunday again! Five pounds up on everything.

    Warmup - dog walk, mow lawn, stretching

    Snatch - 95/3, 115/1, 135/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1

    Back Squat - 155/3, 225/2, 245/1, 260/1x10


    Monday, 7/8/2019 Pool Workout
    Kennedy Rec Center (LCM) - 86 degree bathtub ugh!

    300 fr/250 (125bk/125fr)/200 (50br/50fr)/150 (25fl/25fr)/100 IM

    1x100 k fr :15 rest
    2x50 k br :15 rest
    1x100 k fl/fr :15 rest
    2x50 k fr :15 rest

    200 p/pads + snkl 3:30 + 8x50 1:00 d1-4
    200 k/fins 3:30 + 6x50 1:05 o-bk e-fr d by pairs
    200 p/pads + snkl 3:30 + 4x50 1:10 o-br e-fr d by pairs
    200 k/fins 3:30 + 2x50 1:15 o-fl e-fr fast

    200 warmdown

    3400m
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  3. 7/6/19 Workout

    by , July 6th, 2019 at 12:30 PM (Swimming Through Jello)
    Saturday, 7/6/2019 Pool Workout

    Lindbergh High School (yards)

    300 fr/200 IM dr/100 k/100 IM

    8x75 1:30 50 k/25 fast sw IMO

    20x25 :40 IMO + fly
    1 - underwater kick
    2 - drill
    3 - 15m underwater
    4 - swim fast

    300 swim "for time" (3:10)
    3x100 pull 1:20
    2x50 ez 1:00
    4x75 k/fins 1:00
    2x50 ez 1:00
    6x50 pull w/snorkel :40

    4x3x25 :30 1-k FAST w/board, 2,3-ez

    200 warmdown

    3700y

    Bad air still, I think maintenance does some kind of exhaust setback in the summer. But I actually was able to get going pretty fast today!
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  4. 7/3-7/4 Workouts

    by , July 5th, 2019 at 09:33 AM (Swimming Through Jello)
    Wednesday, 7/3/2019 Garage Lifting

    Warmup - dog walk, plyos

    Clean + Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1, 205/3+1x3
    //That was a lot of work. Tough sets!

    Snatch Balance - 135/3, 165/3, 185/3, 195/3, 205/3

    A1) Russian KBS - 53/15x3
    A2) Russian twist - 20/20x3


    Thursday, 7/4/2019 Pool Workout
    Pool is dang hot, 85 at this point. Stormed last night so they didn't get to put the aerators in. Took some extra rests throughout to cool off, still got everything done in under and hour and a half.

    5x200 3:30 - add-on IM drill

    1x100 k 2:10
    1x100 k/sw 1:55
    1x100 sw 1:40
    2x100 k 2:05
    2x100 k/sw 1:50
    2x100 sw 1:35
    3x100 k 2:00
    3x100 k/sw 1:45
    3x100 sw 1:30

    3x{250 + 150}
    Rd 1 - k/fins 3:45/2:15
    Rd 2 - 50 fr/50 st 4:00/2:25
    Rd 3 - 50 st/50 fr 4:15/2:35

    4x{50 fast 1:00 + 25 ez :30}

    100 warmdown

    4400m

    I think that's the most yardage I've done since I've been back in Masters. Maybe did more one of the Saturdays I swam with the National group in the spring before Sectionals, but this is waaaaay most long course at least.

    Full rest day tomorrow I think, my body is feeling pretty beat up.
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  5. Friday 7/5/19

    AM SCY w/ Nashville Aquatic Club Masters @ Tracy Caulkins Competition Pool (Centennial Sportsplex) “I.M.” (Taper Day #6)

    400 swim every 4th 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    4x @ 2:00
    25 PINK STRK
    25 BUF STRK
    50 SMOOTH FR

    100 EZ
    2:00 REST

    4x @ 2:00
    50 FAST STRK (27.5, 31.0, 33.9, 26.5)
    50 EZ

    100 EZ

    200 EZ FR kick w/ fins + BD

    Total: 2200

    STRK = I.M.O.

    In Nashville for the holiday weekend and to avoid being out of the water for four days I dropped in today (and also plan to drop in tomorrow) for the NAC Masters workout. I tweaked some things since I am tapering. Great workout though, great coach, and great pool.
    Categories
    Swim Workouts
  6. Wednesday 7/3/19

    AM LCM w/ BASH @ Main Pool “Recovery” (Taper Day #5)

    400 swim every 4th scull w/ SNKL
    3x200 @ 3:20 pull w/ SNKL

    3x250 @ 3:40 I.M. 25 drill/25 swim
    #1 - double FL
    #2 - double BK
    #3 - double BR

    3x200 @ :20 rest alternating FR/BK by 25
    odd: FR on diving well end, BK at shallow end
    even: BK on diving well end, FR at shallow end

    150 EZ

    Total: 2500
    Categories
    Swim Workouts
  7. Tuesday 7/2/19

    AM LCM w/ BASH @ Main Pool "When is 800 pace not 800 pace? When it's 400 pace!" (Taper Day #4)

    400 swim every 4th 25 head-up scull
    3x200 @ 3:20 light D1-3 pull w/ SNKL (2:51, 2:49, 2:46)
    4x50 @ 1:00 12.5 fist-drill/12.5 PERFECT STROKE/12.5 FAST/12.5 EZ

    4x
    4x50 @ 1:00 @ 800 PACE
    50 @ 1:00 EZ
    RD1: :32+, :34-, :34, :34-
    RD2: :34-, :34-, :33+, :34-
    RD3: :34-, :33, :33+, :33+
    RD4: :33+, :33, :33, :31+

    300 EZ

    Total: 2500

    So I had meant to do the 50s at 800 pace for all four rounds. But I suppose I am starting to feel good as taper kicks in, because by RD3 I had somehow ended up going 400 pace, and faster than I went on the 12x50 set from 6/27! Honestly I would have preferred to be doing 100s for pacing the 800, but the set the club team was doing was 50s fast on 1:00, so I had to go with 50s so I wouldn't cause any confusion in my lane. A lot of those 34s also would have been 33s but for running into the back of the girl ahead of me. I guess an extra ten second gap combined with the fact that she was diving every 50 (and I was pushing) wasn't enough space to keep me from catching her :/
    Categories
    Swim Workouts
  8. 7/2/19 Workout

    by , July 2nd, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 7/2/2019 CrossFit Workout

    Warmup - jog, plyos, stretching

    Strength - A1) Lateral sled pull - 70/50m, 90/50m, 115/50m ea side
    A2) Rotational ball slams - 30/8 ea side
    A3) Side planks 3x:45 ea side

    Conditioning - EMOM 16
    1 - 12 l arm DB thruster 40#
    2 - 15 cal row
    3 - 12 r arm DB thruster 40#
    4 - 10 box jump + step down (2 sets 24", 2 sets 30")
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  9. 6/30/19 Workout

    by , July 1st, 2019 at 04:22 PM (Swimming Through Jello)
    Out of order here... forgot my Sunday lifting.

    Sunday, 6/30/2019 Garage Lifting

    Warmup - stretching, barbell warmup

    Snatch - 95/2, 115/1, 135/1, 155/3, 165/2, 175/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1
    //Did all that in about 10 minutes... lots of work in the 93 degree heat!

    Back Squat - 155/3, 225/2, 245/1, 255/1x10
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  10. Monday 7/1/19

    AM LCM w/ BASH @ Main Pool "A little 'manufactured speed'" (Taper Day #3)

    500 swim every 4th 25 head up scull

    2x
    2x150 @ 2:40 k/dr/sw w/ fins + SNKL
    4x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :35 FR swim

    100 EZ

    **Changed into B70 Neuro Comp full-body suit**

    150 SMOOTH

    100 @ no rest go when ready 15M DIVE FAST/85 EZ
    100 @ no rest go when ready 30M DIVE FAST/70 EZ
    100 @ no rest go when ready 50 DIVE FAST/50 EZ (26.90)

    150 EZ

    Total: 2000
    Categories
    Swim Workouts
  11. 7/1/19 Workout

    by , July 1st, 2019 at 09:09 AM (Swimming Through Jello)
    Monday, 7/1/2019 Pool Workout

    Pool was hot today, time for the aerators!

    150 fr/150 fr-fl-fr/150 fr-bk-fr/150 fr-br-fr

    2x100 k :15 rest
    4x50 k :15 rest

    300 p :30 rest
    6x50 o-ez, e-fast 1:15
    300 k/fins :30 rest

    200 p :20 rest
    4x50 o-ez, e-fast 1:10
    200 k/fins :30 rest

    100 p :10 rest
    2x50 o-ez, e-fast 1:05
    100 k/fins

    3x{100 fr @200 pace 1:40
    100 k d1-3 2:30}

    200 warmdown

    3600m
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  12. 6/29/19 Workout

    by , June 29th, 2019 at 03:22 PM (Swimming Through Jello)
    Saturday, 6/29/2019 Pool Workout

    Started the day with a 40-minute bike ride with my wife. Not fast but I'm not exactly used to biking so legs were feeling it. Then to the pool a couple hours later... definitely feeling it!

    2x400 :60 RI
    1 - ez fr
    2 - IM SKiDS

    3x400 :60 RI
    1 - p br3 80%
    2 - IM dr/sw
    3 - p br4 faster than 1

    4x400 6:40
    200 fr/200 IM k - hold first 200, descend second 200

    8x50 :55 dr/sw warmdown

    4000y
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  13. Saturday 6/29/19

    AM LCM w/ BASH @ Main Pool "A little speed play" (Taper Day #2)

    400 swim every 4th 25 scull w/ SNKL

    4x250 @ 3:45 swim w/ SNKL

    3x300 @ 5:45
    1 - 100 AE/100 FAST/100 AE (1:12-)
    1 - 50 FAST/50 AE (:32+, :34, :34-)
    1 - 100 FAST/100 AE/100 FAST (1:10-, 1:11+)

    200 FLOAT

    Total: 2500
    Categories
    Swim Workouts
  14. Friday 6/28/19

    PM SCM Solo @ Indian Hill Swim Club "Power, Resistance, Speed" (Taper Day #1)

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

    8x50 @ :15 rest "Progressive Freestyle" w/ SNKL

    4x25 @ :20 rest FAST 12.5M UW w/ chute (half open)
    2x25 @ no interval, go when ready DIVE FAST 15M UW
    1:00 REST
    4x25 @ :20 rest FAST 15M FR kick w/ BD + chute (half open)
    2x25 @ :30 rest FAST FR kick w/ BD
    1:00 REST
    4x25 @ :30 rest FAST 15M FR swim w/ chute (3/4 closed)
    2x25 @ no interval, go when ready DIVE FAST FR swim (to the feet)

    150 EZ FL kick w/ fins + BD

    Total: 2000

    Decided to sleep in this morning and since my mother wanted help with my kids at the pool today, we took turns watching them so we could both get our laps in. Wasn't going to be able to double because I wanted to watch the USA World Cup match.

    Updated June 28th, 2019 at 06:24 PM by Calvin S

    Categories
    Swim Workouts
  15. 6/28/19 Workout

    by , June 28th, 2019 at 08:04 AM (Swimming Through Jello)
    Friday, 6/28/2019 CrossFit Workout

    Forgot to set my alarm, so ended up waking up at 4:52 instead of usual 4:35... was in a rush and didn't get to eat my pre-workout bowl of cereal but made it just a tiny bit late to the gym.

    Warmup - KB warmup, plyos, barbell warmup

    Skill - A1) KB snatch - 53/8, 61.5/8, 70/8 ea arm
    A2) Seated box jump - 36"/6, 42"/6, 48"/6

    Conditioning - 3 rounds
    15 power clean 135#
    15 burpee box jump 24"
    10:30
    OMG the lactic acid!
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  16. Thursday 6/27/19

    AM LCM w/ BASH @ Main Pool "Bill Whatley's Famous 'Twelve Fifties'"

    4x200 @ :10 rest
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - BK 75 swim/25 kick S-line
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - I.M. 25 drill/25 swim

    12x100
    1 @ 1:40 FR swim w/ SNKL
    1 @ 1:50 I.M.
    1 @ 2:10 FR kick w/ BD + SNKL

    6x150 @ 2:30 breathe every 4 (to opposite/non dominant side) pull
    6x50 @ 1:00 25 BUF/25 SMOOTH

    6x50 @ 1:00 @ 400 PACE (33.12*, 33.83, 33.37, 33.53, 33.53, 33.78)
    1:00 REST
    6x50 @ 1:00 @ 400 PACE (33.50, 33.78, 33.53, 33.98, 33.81, 33.56)
    * #1 was from a dive, all 12 were "to the feet" (flip turn)

    200 EZ

    Total: 4000

    Bill came up with this set when I was in high school, but the original set is a little different than how I did it today. It is 12x50 @ 1:15 @ 200 PACE. As Bill has gotten older (some might say "softer), the set has changed a little to where the kids do the 50s in sets of four, with a bonus :45 between each set, diving #1, #5, and #9. Since I am not planning to race any 200s at my taper meet in two weeks, I opted to tweak the set for 400 pace. I felt that lowering the interval and increasing how many reps I did in each "set would help offset. I took the 1:00 bonus rest primarily to keep me staggered and avoid running over the two swimmers in my lane doing the "regular" 12x50. Without the extra minute, I would have collided with them and then ran them over and then would have been leaving at the same time on the clock as them. It just worked out better for everyone this way
    Categories
    Swim Workouts
  17. 6/27/19 Workout

    by , June 27th, 2019 at 08:45 AM (Swimming Through Jello)
    Thursday, 6/27/2019 Pool Workout

    Swam with the college kids today for the hour I had... or at least, tried to. Ran out of gas by the end!

    300 fr 5:00
    2x50 fr dr/sw 1:00
    200 fr 3:20
    3x50 bk dr/sw 1:05
    100 fr 1:40
    4x50 IMO dr/sw 1:10
    50 fr

    4x50 k 1:10
    4x100 p 1:35
    4x50 k 1:05
    4x100 p 1:30
    4x50 k 1:00

    2x100 k/fins 1:35
    4x50 IMO 200 pace w/fins :55

    100 warmdown

    3000m
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  18. Wednesday 6/26/19

    AM LCM w/ BASH @ Main Pool
    PM LCM @ Main Pool "BASH Last Chance Meet"

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:20 FR kick H.A.S.
    1 @ 2:10 75 FR kick H.A.S./25 swim
    1 @ 2:00 50 FR kick H.A.S./50 swim
    1 @ 1:50 25 FR kick H.A.S./75 swim
    1 @ 1:40 swim
    5x50 @ :10 rest w/ SNKL
    1 - FR kick H.A.S.
    1 - 12.5 swim/37.5 FR kick H.A.S.
    1 - 25 swim/25 FR kick H.A.S.
    1 - 37.5 swim/12.5 FR kick H.A.S.
    1 - swim

    7x150 @ 2:40 50 FR swim/50 STRK kick/50 FR swim w/ SNKL
    #1/4 - STRK = FL H.A.S.
    #2/5 - STRK = BK S-line (moved SNKL to side)
    #3/6 - STRK = BR H.A.S.
    #7 - STRK = FR H.A.S.

    4x
    2x50 @ :55 12.5 FAST UW kick/12.5 SMOOTH swim w/ fins
    2x100 @ 1:25 STRONG FR kick w/ fins + BD

    3x300 @ 4:30 D1-3 (4:02, 3:54, 3:48)
    100 EZ

    Total: 4000

    PM Swim:

    400 swim w/ SNKL
    6x50 @ :10 rest
    2 - kick w/ BD
    2 - drill
    2 - 25 BUF/25 EZ

    25 DIVE FAST/75 EZ

    50 FR - 27.51 - Great opening 25-30 meters, but when the pool depth goes to 3.5 feet, I could feel the difference!

    300 EZ

    100 FL - 1:06.20 - Felt smooth and strong for about 80 meters. Faded some down the home stretch but considering my training and the fact I practiced this morning, it wasn't all that surprising. Underwaters felt good.

    200 EZ

    Total: 1450
  19. Tuesday 6/25/19

    AM LCM w/ BASH @ Main Pool

    2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL
    STRK = I.M. order no FR

    6x50 @ :10 rest w/ SNKL
    1 - R-arm FR
    1 - R-side kick
    1 - FR kick H.A.S.

    2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL

    12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL
    1 @ 1:00
    2 @ :55

    8x150 @ 2:20 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  20. 6/25/19 Workout

    by , June 25th, 2019 at 07:57 AM (Swimming Through Jello)
    Tuesday, 6/25/2019 CrossFit Workout

    Warmup - bike, KB warmup, stretch, barbell warmup

    Strength - Suitcase deadlift - 110/10, 110+deficit/10, 130+deficit/10 ea side

    Conditioning - 4 rounds
    12 toes to bar
    10 deadlift 115#
    8 hang power clean 115#
    6 front squat 115#
    400m run
    16:05

    That one was a challenge. My hands are pretty tired from doing the floors and lifting a lot recently, so grip was hard to maintain. Good workout though. Possibly rest day tomorrow, or lift in garage... depends how I feel!
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