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  1. Sarasota Y Sharks Masters GOLD Workout 8/16/18

    by , August 15th, 2018 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :45 stroke
    4 x 50 1:15 kick
    4 x 100 1:30
    6 x 25 :30 choice
    4 x 50 1:15 kick

    Stroke set
    4x
    1 x 50 1:05 stroke
    1 x 100 2:00 IM/stroke

    Freestyle set
    4 x 50 :50 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 100 1:30 neg split
    4 x 75 1:00 last 25 strong
    4 x 50 :40 all strong

    Sprint set
    4x
    4 x 25 :40 alt 1easy/1sprint
    1 x 50 1:20 sprint

    Warm down
    4 x 50 1:00

    Total: 4300
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  2. 8/15/18 Workout

    by , August 15th, 2018 at 08:44 AM (Swimming Through Jello)
    Wednesday, 8/15/2018 Pool Workout

    Pool was unexpectedly warm today, had trouble pushing myself like I wanted to. Got the work done though. Slower intervals because I just went with everybody else but it let me descend a little harder.

    300 fr/200 k/300 f-st-f/200 p/300 build

    3x{200 3:15
    3x50 k 1:10
    200 3:15
    3x50 p 1:00
    200 3:15}
    D 200s 1-3, rd1,2-fr, rd3-k/fins

    200 warmdown

    4200y - new Masters yardage record!

    Ozark SCM champs is apparently going to be Nov 3. Should give me time to get back in pretty good shape and then after my early-October vacation to get back into it and then mini-taper.
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  3. Sarasota Y Sharks Masters GOLD Workout 8/15/18

    by , August 14th, 2018 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    5 x 50 1:00 desc 1-5
    6 x 25 :30 strong

    Kick set
    2 x 150 3:30
    1:00 [vertical kick]
    8 x 25 :45 fast

    Sprint set
    3x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    3x
    1 x 75 1:00 free
    1 x 50 1:00 free
    1 x 25 1:00 free

    Freestyle set
    4 x 250 3:45 neg split PULL
    4 x 125 1:45 last 25 strong
    4 x 75 1:00 desc 1-4 NO GEAR

    Warm down
    4 x 50 1:00

    Total: 4400
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  4. 8/14/18 Workout

    by , August 14th, 2018 at 08:04 AM (Swimming Through Jello)
    Tuesday 8/14/2018 CrossFit Workout

    Warmup - bike, run, row, plyo, stretching

    Strength - A) Supinated BB row - 135/8,8,8,8
    B) 1-arm farmers carry - 4x110#x60m ea arm

    Conditioning - 3 rounds for time
    500m row
    12 l-arm DB PP 50#
    12 r-arm DB PP 50#
    8:22
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  5. Monday 8/13/18

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 k/dr/sw I.M.O. w/ fins
    **BR done as 50 FL kick on back/50 BR w/ FL kick/50 BR w/ FR kick

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:20 D1-3 (1:16, 1:13, 1:10)
    300 @ 4:30 breathe 2-4-6 by 50 pull w/ paddles

    Total: 3000
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 8/14/18

    by , August 13th, 2018 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    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
    6 x 75 1:30 IM or stroke
    [IMers: #1/2 strong fly, #3/4 strong back, #5/6 strong brst]

    Sprint set
    1 x 50 1:00 easy
    6 x 25 :20 sprint
    1 x 50 1:00 easy
    8 x 25 :25 sprint
    1 x 50 1:00 easy
    10 x 25 :30 sprint
    [All swims choice]

    Freestyle set
    5x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong

    Warm down
    4 x 50 1:00

    Total: 4500
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  7. Weekend and Monday Workouts

    by , August 13th, 2018 at 11:00 AM (Swimming Through Jello)
    Missed logging a few workouts here, wasn't on the computer much this weekend.

    Friday, 8/10/2018 CrossFit Workout

    Warmup - ski erg, stretching and plyos, peg board practice

    Strength - Bench Press - 45/8, 135/8, 165/8,8,8,8

    Conditioning - 7 rounds
    1 rope climb
    5 front squat 135#
    9 bar over burpees
    9:15

    Saturday, 8/11/2018 CrossFit Workout

    Warmup - KB drills, movement prep for workout

    Strength - A) Suitcase deadlift - (weight + famers carry handles) - 140/8,8, 220/8,8
    B) Pushups - 45/10,10,10,10
    C) Prowler push - decent weight x 60m x 4 sets

    Conditioning - AMRAP 20
    100m run
    15 KB swing 53#
    15 lateral box overs
    8 TTB
    7 rounds + 2 box overs

    4 mile hike with dogs afterward

    Sunday, 8/12/2018

    Dug and pulled out a whole bunch of rocks and entrenched honeysuckle stumps and root structures.

    Monday, 8/13/2018 Pool Workout

    Had some new guys show up this morning... they were pretty out of shape I think.

    6x200 30 sec rest
    o - EZ sw, k, p
    e - D1-3 free

    2x{8x25 :45 (2 10 UWK/2 st F, 2 8/3, 2 6/4, 2 4/5
    300 p/pads & snorkel
    8x50 1:00 6 UWK
    100 90+%}

    3x{75 1:15
    50 :55
    25 :40}
    1-p/pads, 2-p/reverse pads, 3-sw/reverse pads

    200 warmdown

    3850y
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  8. Workout 08/11/18: morning

    by , August 11th, 2018 at 05:22 PM (Maple Syrup with a Side of Chlorine)
    It's been a week or so out of the water as my wife and I make the drive to Prince Edward Island, with stops along the Bay of Fundy and Maine along the way. It was fun to see all of the Anne of Green Gables sights as well as the natural beauty of the island. Their masters teams take the summer off and I missed a tri group's ows.



    Here is today's Master workout with Greg and Libby:
    4 x 100 swim on :20sr
    1 x 200 pull on :15sr [extra 50] with snorkle
    2 x 100 k/s by 50 on "20sr [extra 50] with snorkle
    4 x 50 build on :20sr [extra 50] with snorkle

    100 ez, :15sr, 1 x 100 fast on :30sr, into...
    100 ez, :15sr, 2 x 100 even on :30sr, into...
    100 ez, :15sr, 3 x 100 descend on :30sr, into...
    100 ez, :15sr, 4 x 100 even on :30sr

    100 loosen [did extra 150]
    [Masters/Rec/2800 yds, 55 min]
    ===================
    Categories
    Swim Workouts
  9. Saturday 8/11/18

    AM SCY Solo @ LRRC "Return to Relaxing Recovery"

    300 swim (100 FR/50 BK)
    300 pull w/ paddles + SNKL
    200 swim (50 FR/50 BK)
    200 FR kick every 3rd 25 BR w/ BD
    100 swim BK
    100 progressive scull w/ buoy + SNKL

    4/6/2 off ALL WALLS:
    3x100 @ 1:20
    2x100 @ 1:15
    100 @ 1:10
    1:00 REST
    100 @ 1:20
    3x100 @ 1:15
    2x100 @ 1:10
    1:00 REST
    2x100 @ 1:20
    100 @ 1:15
    3x100 @ 1:10

    100 EZ

    Total: 3100

    Updated August 11th, 2018 at 02:22 PM by Calvin S

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 8/13/18

    by , August 11th, 2018 at 11:47 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2x
    3 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    Freestyle set
    2 x 150 2:15 neg split
    4 x 75 1:00 desc 1-4
    2 x 150 2:05 neg split
    4 x 75 1:05 desc 1-4
    2 x 150 2:00 neg split
    4 x 75 1:10 desc 1-4

    Main set
    2x
    4 x 25 :40 easy
    2 x 50 1:05 fast
    2 x 50 1:05 easy
    4 x 25 :40 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4500
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  11. Friday 8/10/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    400 swim
    3x100 @ :20 rest FL k/sw/dr/bld

    10x200 @ 3:00 w/ fins
    4 - add-on FL to front D1-4 (2:13+ on 200 FL)
    2 - 100 FL kick w/ BD/100 FR swim
    4 - add-on FL to back D1-4 (2:17 on 200 FL)

    4x100 @ 1:40 FR breathe every 4 w/ 4/6/2 turns
    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  12. Thursday 8/9/18

    PM LCM w/ Trip @ LRRC "Best Average"

    1000 SKIPS
    8x50 @ :55 swim focusing on catch and finish w/ SP + SNKL

    3x
    300 @ 4:30 SMOOTH w/ 4/6/2 turns
    3x100 @ 1:40 BEST AVG
    RD1: 1:06+, 1:06+, 1:06+
    RD2: 1:07, 1:08-, 1:07+
    RD3: 1:08+, 1:07+, 1:07
    **:30 REST after RD2

    6x100 @ 1:40 breathe every 4 pull w/ paddles
    200 EZ

    Total: 4000

    SHOUT OUT: Trip, who is still recovering from some seriously major abdominal surgery, posting 1:13s on some of the 100s (he did the 100s D1-3). The man dropped the hammer today.

    Updated August 9th, 2018 at 09:50 PM by Calvin S

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  13. Sarasota Y Sharks Masters GOLD Workout 8/10/18

    by , August 9th, 2018 at 11:29 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] choice

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

    Stroke set
    12 x 50 1:15 [1:05] alt 1free/2stroke
    [Stroke swims: #1 build, #2 strong]

    Freestyle set
    1 x 500 8:20 [7:30]
    1 x 400 6:40 [6:00]
    1 x 300 5:00 [4:30]
    1 x 200 3:20 [3:00]
    1 x 100 1:40 [1:30]
    1:00 break
    1 x 250 4:10 [3:45]
    1 x 200 3:20 [3:00]
    1 x 150 2:30 [2:15]
    1 x 100 1:40 [1:30]
    1 x 50
    [Even pace on all swims & hold pace throughout set]
    1 x 50 easy

    Warm down
    4 x 50 1:00

    Total: 4400
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  14. 8/9/18 Workout

    by , August 9th, 2018 at 08:35 AM (Swimming Through Jello)
    Thursday, 8/9/2018 CrossFit Workout

    Warmup - 400m run, stretching, PVC warmup

    Strength - Power Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/1+squat, 2, 195/1+squat

    Conditioning - 3 rounds for time
    400m run
    30 situps
    20 wall balls 20#/10'
    10:56

    Core - 100 hollow rocks, :20 plank at breaks
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  15. Wednesday 8/8/18

    PM LCM Solo @ LRRC "Thunderstorms"
    CORE7 post swim

    1000 SKIPS

    2x
    4x150 pull w/ paddles + SNKL
    RD1 @ 2:05
    RD2 @ 2:00
    8x50 @ 1:00 "Progressive I.M. Order"
    RD1: odd FL, even: BK
    RD2: odd BR, even: FR

    100 EZ

    Total: 3100

    CORE7:

    - leg raise to crunch (RD2/RD3 w/ 10# db)
    - extended Russian twists w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :15, RD3 :30 each arm)
    - toe reach/crunch press w/ 10# db (:30 each)
    - side plank w/ 10# db (RD3 w/ dips)
    - half burpee (RD1)/half burpee to pop jack (RD2/RD3)
    - plank w/ 10# db (RD1)/plank rotations (RD2)/plank-ups (RD3)

    Heavy storms were moving through the area all day. I swam with light grey clouds but constant thunder rumbling in the distance for the duration of practice. When I got out I saw that where it was light grey clouds above me, all around was dark purple/slate grey clouds. Even caught a flash of lightning as I headed to the locker room. During CORE7 the heavens opened and it stormed like crazy. I got lucky to get in a 55 minute workout in the only period where there weren't severe storms!
  16. Sarasota Y Sharks Masters GOLD Workout 8/9/18

    by , August 8th, 2018 at 11:38 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    2 x 150 3:00 [2:30] 50st/50fr/50st
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    2 x 50 1:20 [1:15] mod
    1:00 [vertical kick]
    2 x 50 1:20 [1:15] fast

    Main set
    2x
    4 x 50 1:15 [1:05] mod
    1 x 100 2:00 [1:45] fast
    1 x 100 2:00 [1:45] mod
    4 x 50 1:15 [1:05] fast
    [All swims choice]

    Freestyle set
    3x
    1 x 200 3:20 [3:00] pull, neg split
    4 x 50 1:00 [:50] strong, no gear

    Warm down
    4 x 50 1:00

    Total: 3900
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  17. 8/8/18 Workout

    by , August 8th, 2018 at 09:17 AM (Swimming Through Jello)
    Wednesday, 8/8/2018 Pool Workout

    Gym workout looked pretty boring so I decided to get my second swim in today. If I have time on the weekend I might get another in then, not sure.

    900 - o 100s-fr b by 100, e 100s-1-arm fr alternating by 25

    5x100 1:25 (pink HR - held 1:04)
    3x50 k 1:10/3x50 1-arm 1:00
    8x75 1:10 (faster than 100s pace - held :46)
    3x150 p br3/5/7x50 :60 rest
    8x50 k :50

    4x{100 smooth 1:40, 4x25 fast :25}

    200 warmdown

    4150y

    Was moving pretty efficiently today! Died a bit on the kick, definitely need to hit that more often. Triceps were feeling it in the 25s.
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  18. Tuesday 8/7/18

    AM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 @ 3:00 N.S. breathe every 4 pull w/ SP

    6x200 kick on back 10 FL kicks off every wall w/ fins
    2 @ 2:45
    2 @ 2:40
    2 @ 2:35

    4x50 @ 1:00 SMOOTH BK
    4x50 @ 1:30 FAST FR kick w/ BD (:42, :42, :42+, :43)
    200 EZ

    Total: 3800

    Updated August 7th, 2018 at 05:20 PM by Calvin S

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 8/8/18

    by , August 7th, 2018 at 11:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Stroke set
    2 x 50 1:15 [1:05] fly
    2 x 50 1:15 [1:05] back
    2 x 50 1:15 [1:05] brst
    2 x 150 3:00 [2:30] IM or 50st/50fr/50st
    [50s: #1 perfect stroke, 2 strong]

    Sprint set
    8 x 50 1:30 [1:30] sprint choice
    [#1 & 5 easy]

    Freestyle set
    10 x 150 2:30 [2:15] consistent pace w/last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4000
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  20. 8/7/18 Workout

    by , August 7th, 2018 at 08:47 AM (Swimming Through Jello)
    Tuesday, 8/7/2018 Pool Workout

    Sooooooore from squats and pistols. I suppose I will have to live with feeling weird in the water during this cycle of getting my strength back up. Don't need to peak at all until mini-taper in November for SCM champs anyway.

    3x250 30 sec rest - 1 sw, 2 75 fr/75 bk/50 fr/50 br, 3 p br3/4/5/3/7 x50

    2x{2x50 k 1:10
    3x50 dr 1:05
    1x50 b}
    1-br, 2-bk

    4x{125 IM rotate 50 st 2:00
    125 fr D1-4 2:00}

    6x50 ch/fr EZ 1:00

    4x{100 fr smooth 1:45
    75 IM DPS 1:30
    50 p br5 1:00
    25 sprint IMO :45}

    200 warmdown

    3850y if I added right.

    Updated August 7th, 2018 at 09:40 AM by JPEnge

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