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  1. Saturday 6/23/18

    AM LCM w/ Rinaldo Sintjago (for the 100s) @ LRRC "6 on 5"

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (25 FR/25 BR)
    100 progressive scull w/ buoy + SNKL

    6x50 @ :50 D1-3, 4-6 (:35, :33+, :31+, :37, :34, :32)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    100 EZ

    200 EZ kick w/ fins + BD

    Total: 3000

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)

    I was unable to swim Thursday in Cincinnati due to thunderstorms, and Friday was the day I drove back to Little Rock. While thinking about practices for the rest of the week on the LONG drive back, I decided to give the "5 on 6" set one more go before taper. I figured I would balance the fact that I feel really work down from my 10 days of heavy training by wearing my old Blue Seventy full body suit. The suit didn't delay the lactic acid build-up, but it did help me "feel" fast!

    SHOUT OUT to Rinaldo, who was finishing his practice, but decided to jump in and do some 100s with me. First it was, "well, I'll do like two to three." Then he said, "well, one more." Then, "well, one more." Then finally, "well I think I am just going to do the rest of them with you." He was holding 1:03-1:05 on them. It really helped having someone to push me on the back 50 each time!

    Updated June 23rd, 2018 at 01:52 PM by Calvin S

    Categories
    Swim Workouts
  2. 6/22/18 Workout

    by , June 22nd, 2018 at 08:32 AM (Swimming Through Jello)
    Friday 6/22/2018 Pool Workout
    CMS, LCM

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

    300 fr/IM/fr 5:30
    4x100 o-fr 1:45 e-IM 2:00

    "Broken 1500"
    500 k/fins
    400 p/pads
    300 k/fins
    200 p/pads
    100 k/fins
    :15 RI

    5x100 fr 2-1:45, 3-1:40
    6x50 breakout fast 25, ez finish 1:00 - o-IMO, e-fr

    100 warmdown

    3700m

    Felt horrid in the water today. Like, worst I've felt since the first couple weeks back in. Just wasn't holding any water with my pull or my kick.
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  3. 6/21/18 Workout

    by , June 21st, 2018 at 08:14 AM (Swimming Through Jello)
    Thursday 6/21/2018 CrossFit Workout

    Warmup - stretches, plyos, PVC warmup

    Strength - A) Hang Snatch - 45/3, 95/2, 115/2, 135/1, 155/1, 175/1, 195/1, 205/1, 215/b,1, 225/f,f,f
    //Gaah! Should have had that 225 but just barely not putting it in the right place overhead.

    B) Split squats - BW/6x3 ea leg

    Conditioning - 6x {1 min (10 SDHP 95#, AMRAP bar facing burpees), 1 min rest}
    Total burpees by round - 16, 16, 16, 15, 14, 14
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  4. Sarasota Y Sharks Masters GOLD Workout 6/21/18

    by , June 20th, 2018 at 01:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    IM/stroke set
    3x
    3 x 25 :40 stroke
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    3x
    1 x 25 :45 easy
    5 x 25 :45 sprint
    [All swims choice]

    Freestyle set
    3x
    1 x 150 2:10
    1 x 150 2:05
    1 x 150 2:00
    [Desc by rounds 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
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  5. Wednesday 6/20/18

    AM LCM w/ BASH @ Main Pool “Ten or Ten”

    4x200 @ :10 rest
    Odd: FR
    Even: BK

    3x
    300 @ 5:00
    200 @ 3:15
    100 @ 1:30
    RD1 swim w/ SNKL
    RD 2 pull w/ SNKL
    RD 3 pull w/ SP + SNKL

    8x100 BK
    4 @ 1:50
    4 @ 1:40

    3x
    4x50 @ 1:00 w/ fins + SNKL
    #1-3 alternate 5 FL stroke cycles/5 FR stroke cycles
    #4 kick FL w/ H.A.S.
    300 @ 5:00 kick w/ fins + BD

    8x50 @ 1:00 w/ SNKL
    Odd: B&A drill
    Even: 3/6 drill

    5x300 @ :45 rest “L.A. Freeway”

    6x150 @ 2:40 max kick out UW + 5 BK stroke cycles/rest of each 50 FR

    5x200 @ 2:45 swim w/ paddles + fins + SNKL

    12x100 w/ fins
    2 @ 1:45 kick w/ BD
    2 @ 1:35 swim

    100 EZ

    Total: 10000

    Most Wednesdays in the summer are “ten or ten.” Ten o’clock or 10,000 meters, whichever comes first. Today it was 10,000. We started at 6:30 and finished at 9:40 AM.
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  6. Sarasota Y Sharks Masters GOLD Workout 6/20/18

    by , June 19th, 2018 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    3 x 50 2:00 [2:00] best effort sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 50 :55 [:50] consistent pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1 x 400 10:00 [9:00] build each 100 to fast

    Warm down
    4 x 50 1:00

    Total: 4000
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  7. Tuesday 6/19/18

    AM LCM w/ BASH @ Main Pool “Test Set Tuesday”

    300 swim
    8x50 @ 1:10
    Odd: kick 25 on side/25 on back
    Even: swim 25 BK/25 FR

    2x
    5x50 @ 1:10 FAST FR kick w/ BD
    100 @ 2:00 SMOOTH swim

    2x
    5x50 @ :50 FR swim
    Odd: FAST
    Even: SMOOTH
    100 @ 2:30 SMOOTH kick

    150 EZ

    300 DIVE FAST (3:47)
    100 EZ
    200 DIVE FAST (2:30)
    100 EZ
    100 DIVE FAST (1:10)

    4x50 @ :10 rest B&A drill w/ SNKL
    6x50 @ :10 rest pull w/ SNKL last 12.5M scull
    200 EZ

    Total: 3750

    Water temp was probably 85 today due to the hot weather and sun we have had here in Cincinnati the last few days. I felt very lethargic and was unable to get “warmed up” (I was plenty WARM (or hot) by the time I finished the first 300). The dive fast stuff wasn’t very good. I’m finally getting run down from the grind over the past 10 days.
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  8. 6/19/18 Workout

    by , June 19th, 2018 at 07:59 AM (Swimming Through Jello)
    Tuesday 6/19/2018 CrossFit Workout

    Warmup - 2 min assault bike, stretch, plyos, PVC warmup

    Strength - A) Push Press - 45/5, 135/2,2, 155/2, 175/2, 195/2, 205/2
    //Called it after the 205 because my left shoulder was talking to me a little.
    B) DB 1-arm upright row - 40/12,12,12

    Conditioning -
    4x{30m walking lunge, 15 DL 135#, 15 cal assault bike} @ 4:00
    1:52 (bike monitor mishap), 1:39, 1:39, 1:37
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  9. Monday 6/18/18

    AM LCM w/ BASH @ Main Pool “Tea mine-us thir-tee”
    PM SCY w/ BASH @ Ferris Pool “Why checking pool chemicals is important!”

    AM Swim:

    600 swim
    2x200 @ :10 rest pull w/ paddles
    2x300 @ :10 rest pull w/ SP + SNKL
    4x150 @ 2:40 25 K/25 swim w/ SNKL

    20x100 @ :10 rest STRONG (T-30)
    ^ This was basically a timed 30:00 swim. We were supposed to get as many 100s done as possible within the time allowed. My times were all over the map on this.
    150 EZ

    3x
    5 V.K. FL
    5 FAST FL kicks into fast “Red Line Sprints”

    150 EZ

    6x150 kick w/ fins + BD
    1 @ 3:00 SMOOTH
    2 @ 2:20 FAST (1:50, 1:53, 1:52, 1:49)

    3x
    50 BUF
    50 dive FAST

    100 EZ

    “T-Sprints”
    3x UW FL kick breath at each wall
    3x UW FL kick breath at each wall
    3x FAST FR
    2x FAST FR
    2x FAST FR

    100 EZ

    Total: 5900

    PM Swim:

    500 swim (100 FR/100 BK)
    2x
    100 @ 2:00 SMOOTH FR kick w/ BD
    4x50 @ :50 FAST FR kick w/ BD

    6x50 @ :10 rest swim w/ anti-paddles
    Odd: FR
    Even: BK

    2x
    100 @ 2:00 SMOOTH FR kick w/ BD
    3x50 @ :45 FAST FR kick w/ BD

    Total: 1900

    Somewhere in the middle of that second kick set I started swimming easy. The lifeguards over the weekend did not check and record the chemicals for the pool, and waited until this afternoon to finally call maintenance to take a look at the water. 45 minutes before we got in the water, they had dumped loads of chlorine into the pool effectively shocking it because the Cl was too low. The air quality once we all got kicking was just awful. I decided to bail after the second kick set. I was coughing so bad it was triggering my gag reflex. I doubt the club team stayed in much longer after I got out. It was terrible. What a waste of a practice!
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  10. Sarasota Y Sharks Masters GOLD Workout 6/19/18

    by , June 18th, 2018 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:00 [1:00]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke
    2 x 150 3:45 [3:15] kick

    Stroke set
    4x
    1 x 50 1:20 [1:10] drill
    1 x 50 1:20 [1:10] perfect stroke
    1 x 50 1:20 [1:10] easy free
    1 x 100 2:10 [2:00] strong
    [RD1-3 stroke, RD4 choice]
    [Fly drill: 3 strokes right, 3 left, 3 both]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:10 [2:50] neg split
    3 x 200 3:00 [2:40] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4200
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  11. 6/18/18

    by , June 18th, 2018 at 08:46 AM (Swimming Through Jello)
    Monday 6/18/2018 Pool Workout
    CMS LCM200 fr/100 bk/200 k/200 p

    3x100 IM 2:00
    300 p/pads & snorkel 5:00
    8x50 k 1:15

    4x50 st/fr 1:00
    3x100 k/fins 1:45
    2x150 fr/bk/fr 2:45
    1x200 p/pads & snorkel 3:15

    2x150 IM/fr 2:45
    3x100 k/fins 1:45
    4x50 st/fr (fast) 1:00

    4x50 bk/fr 1:00 warmdown

    3700m
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  12. 6/17/18 Workout

    by , June 17th, 2018 at 09:19 PM (Swimming Through Jello)
    Sunday 6/17/2018 Pool Workout
    Swam with NASTI in Noblesville, IN this morning, in town helping my brother move into his new house. Their practice was at 9am so it was already hot and the pool was warm too, everybody was feeling the heat!

    100 fr/100 bk/100 fr/100 k warmup

    "1000 Special"
    50 fl 1:00
    100 fr 1:50
    50 bk 1:00
    150 fr 2:40
    50 br 1:00
    200 fr 3:30
    50 fl 1:00
    150 fr 2:40
    50 bk 1:00
    100 fr 1:50
    50 br 1:00

    2x{3x50 15m fast IMO 1:15, 2x100 middle 30m fast fr/bk 2:00}

    2x200 Indian swim

    Moved to diving well for some drill stuff - it was a little cooler!
    4x50 25 fast - flip turn UW to bottom of pool - somersault kick up - scull to wall
    150 k with hands above water, 5 diving board pullups between each length

    200 warmdown

    3150m
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  13. Sarasota Y Sharks Masters GOLD Workout 6/18/18

    by , June 17th, 2018 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc 1-4

    Freestyle set
    2x
    1 x 300 5:00 [4:30] long & strong
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:40 [1:30] desc 1-3

    Kick set
    2x
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]

    Sprint set
    4x
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] sprint
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  14. Sunday 6/17/18

    AM LCM w/ BASH @ M.E. Lyons YNCA “Cuda Classic Day #2”

    Groin still sore today, but still decided to wake up early and get some more racing in.

    400 FR - 4:54.03 (32.7/36.4/36.6/37.2/37.3/37.6/37.9/38.0) - Opening 100 felt great, and I started to feel like I was getting from 3rd gear into 4th gear on the second 100. However then the piano started to fall on my back. I definitely felt labored on the last 150. A combination I am sure of still being out of shape and also being exhausted from last week’s training.

    Total: ~1800

    Four more days of “training camp,” and then I’ll take a rest day on Friday when I drive home.

    Updated June 22nd, 2018 at 05:27 PM by Calvin S

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  15. 06|16|18

    SCM
    10 x 25m 1arm free on 1:00 (non surgery arm)
    500 frg kick (arms passive) 14:00
    60 min various things: rehab shldr range of motion, active range, neuromuscular control, and super easy stroke with recovery not fully above surface. also did relaxing stuff: UW swims for CO2 tolerance, Bubble rings etc

    Drylands


    back machine 55 pounds left arm for 45 reps, 0 pounds right arm for 5 reps.
    Assisted dips: 100lbs 10 reps x 2
    assisted pull-ups: 100lbs 10 reps x 2
    arm bicycle: 3 minutes
    back extensions 60 reps
    calf raises 20 reps
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  16. Saturday 6/16/18

    AM LCM w/ BASH @ M.E. Lyons YMCA “Cuda Classic Day #1”

    Had a good warm up at this meet and was really looking forward to seeing how I raced after a week of heavy training. However, while warming up for the 100 BR, I felt my groin start to go. Bummer. Had to scratch the event. Really thought I had done a good job with strengthening and conditioning my hip adductors and abductors, but it appears I need to work harder at this.

    200 FR - 2:17.05 (31.5/34.5/35.6/35.7) - Missed my first turn and really lost my kick the last 40 meters. It’s the fastest time I have gone this season, but not by much. I was expecting a little better out of myself in this event.

    Total: ~ 1600

    Updated June 22nd, 2018 at 05:27 PM by Calvin S

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  17. Friday 6/15/18

    AM LCM w/ BASH @ Main Pool “BEST AVG...BK?”
    PM SCY w/ BASH @ Ferris Pool “Home Movies and Power Showers”

    AM Swim:

    400 swim every 4th 25 scull

    6x50 @ :10 rest BK
    Odd: 25 double arm/25 fist drill
    Even: kick in S-line

    6x50 @ :10 rest BR
    Odd: kick 25 on stomach/25 on back
    Even: 25 clap drill/25 splash drill

    6x50 @ :10 rest FL
    Odd: 25 swim/25 drill
    Even: 25 drill/25 swim

    4x FR kick w/ fins + BD
    150 @ 2:45 SMOOTH
    3x50 FAST
    RD1/RD2 @ :50
    RD3 @ :45
    RD4 @ :40

    200 EZ

    10x100 @ 1:50 BK BEST AVG(1:30, 1:30, 1:30, 1:31, 1:31, 1:31, 1:34, 1:34, 1:31, 1:27)

    300 @ :15 rest pull w/ SNKL every 4th 25 scull
    2x200 @ :10 rest pull w/ SP + SNKL

    10x50 @ 1:05 FR BEST AVG (:33, :35, :35, :36, :35, :35, :34, :34, :33, :32)
    5x50 @ :10 rest EZ

    5x “Red Line Sprints” (10M Burst from a dive)
    2 - kick
    3 - swim (5.4, 5.6, 5.6)

    “T-Sprints”
    3x FAST FR
    3x FAST I.M.O.
    3x UW w/ breath at each wall
    2x UW no breath
    3x UW no breath

    150 EZ

    Total: 5300


    PM Swim:

    500 “Warm-up I.M.”
    4x125 @ :10 rest I.M. double each stroke once
    2x
    2x75 @ :10 rest swim w/ anti-paddles
    #1 - FR
    #2 - I.M. no FR
    100 @ :15 rest I.M. PINK (1:11, 1:09)

    4x200 @ 3:00 kick w/ zoomers
    Odd: FL
    Even: FR
    2 w/ short board
    2 on back in S-line
    100 EZ

    Video Work

    “Power Shower”
    4x (1 RD each stroke)
    25 build
    3x Fill bucket and hold above head while it drains out the holes in the bottom
    25 FAST
    100 EZ

    3x100 @ :10 rest 25 scull/75 pull w/ SNKL

    3x
    25 DIVE FAST
    3x Fill bucket and hold above head while it drains out the holes in the bottom
    25 PUSH FAST
    50 EZ

    3x100 @ :10 rest 25 scull/75 pull w/ SNKL

    200 EZ

    Total: 4100
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  18. 6/15/18 Workout

    by , June 15th, 2018 at 08:34 AM (Swimming Through Jello)
    Friday, 6/15/2018 CrossFit Workout

    Warmup - 3 rounds 1 min bike, 10 KB DL progression, 5 walk the floor, 10 v-up

    Strength - A) Deficit Deadlift - 135/3, 225/3, 315/3, 335/3x4 (75% of 445# max)
    B1) Bent over row - 135/8x3
    B2) Strict straight-leg toes to bar - 10 reps x 3 sets

    Conditioning -
    18-15-12-9-6-3
    Hang power clean 115#
    box jump 24"
    4:26

    Going to Indy to help my brother move into his new house. May swim with the NASTI team up there on Sunday morning before I hit the road back home.
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  19. Wednesday 6/13/18

    AM LCM w/ BASH @ Main Pool
    PM SCY w/ BASH @ Ferris Pool “Ugh, more kicking!”

    AM Swim:

    3x300 @ :15 rest
    #1 - FR
    #2 - 50 BK/50 FR
    #3 - I.M. (100 I.M.s)

    12x200 @ 3:30
    2 SMOOTH w/ SNKL
    1 STRONG D1-4 (2:52, 2:42, 2:34, 2:26)

    4x250 @ 4:00 kick H.A.S. w/ fins + SNKL

    18x150
    2 @ 2:30 FR SMOOTH
    1 @ 3:00 BK focusing on perfect stroke

    Total: 7000

    PM Swim:

    400 swim (100 FR/100 BK)
    7x100 I.M.
    1 @ :10 rest kick
    1 @ :10 rest droll
    5 @ 1:35 D1-3, 4-5 (1:20, 1:16, 1:11, 1:16, 1:10)

    3x
    200 @ 4:00 SMOOTH FR kick w/ BD
    8x25 FAST FR kick w/ BD
    RD1 @ :30
    RD2/RD3 @ :35

    100 EZ

    Total: 2400

    Updated June 14th, 2018 at 08:47 PM by Calvin S

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  20. 6/14/18 Workout

    by , June 14th, 2018 at 08:40 AM (Swimming Through Jello)
    Thursday 6/14/18 CrossFit Pool Workout
    SCY - active recovery-ish

    200 fr

    2x50 dr/sw
    100 fr
    2x100 dr/sw
    200 IM
    2x150 dr/sw
    300 k/sw

    8x25 fast
    50 ez
    10x25 fast

    100 warmdown

    2000
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