View RSS Feed

Recent Blogs Posts

  1. 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
  2. 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.
  3. 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
    Categories
    Uncategorized
  4. 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
    Categories
    Uncategorized
  5. Sunday 10/14/18

    PM LCM w/ Trip @ LRRC "It's very scientific..." - Trip Strauss

    Air temp: 70 and partly cloudy
    Pool temp: 67

    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 k/dr/sw w/ fins + SNKL

    10x200 @ 3:00
    5 - D1-5 pull w/ paddles + SNKL (2:42, 2:39, 2:35, 2:32, 2:27)
    5 - D1-5 swim (2:43, 2:39, 2:34+, 2:31+, 2:28)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  6. Saturday 10/13/18

    PM LCM w/ Trip @ LRRC "Cold AF. Rainy AF. But IDGAF."

    Air temp: 54 and pouring rain
    Pool temp: 69-ish

    400 swim every 4th 25 scull
    300 pull w/ SP + SNKL
    200 FL kick w/ fins + BD
    100 I.M. drill

    10x200 @ 3:00
    3 - pull w/ paddles + SNKL
    4 - add-on FL to front w/ fins
    3 - pull w/ paddles + SNKL

    200 EZ

    Total: 3200

    SHOUT OUTS: Trip and I...probably the only two people crazy enough to swim in the unheated long course pool on a day such as this!

    Updated October 15th, 2018 at 12:00 PM by Calvin S

    Categories
    Uncategorized
  7. Workout 10/13/18: morning

    by , October 13th, 2018 at 03:07 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus 200 more]
    4 x 100 on 2:15 even pace [did 100 fr + 50 kick]
    6 x 75 on 1:40 build [did 8 on 1:10 k-s-pp]
    4 x 50 kick
    8 x 25 on :40 [odds choice, even fast free]
    200 pull [plus 50 more]
    5 x 50 on 1:05 loosen and out
    [Masters/Rec/2600 yds/65 min]
    ===================
    Good swim today with Greg, Libby, Rebecca, Mary, and Kevin.
    Categories
    Swim Workouts
  8. Thursday 10/11/18

    PM LCM w/ Trip @ LRRC

    800 swim every 4th 50 kick w/ fins + SNKL

    12x200 @ 3:00
    4 - pull w/ paddles + SNKL
    4 - w/ fins as follows:
    #1 - 25 UW/25 FR swim/150 kick
    #2 - 100 (25 UW/25 FR swim)/100 kick
    #3 - 150 (25 UW/25 FR swim)/50 kick
    #4 - 200 (25 UW/25 FR swim)
    4 - D1-4 (2:42+, 2:39+, 2:35, 2:25+)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 10/12/18

    by , October 11th, 2018 at 11:47 AM (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
    Categories
    Uncategorized
  10. Wednesday 10/10/18

    PM SCY Solo @ LRRC

    300 swim 4/6/2 turns
    300 pull w/ paddles + SNKL
    200 swim 4/6/2 turns
    200 kick every 3rd 25 BR w/ BD
    100 swim 4/6/2 turns
    100 progressive scull w/ SNKL

    4x ALL FR kick w/ BD
    25 @ :25 FAST
    25 @ :40 SMOOTH
    50 @ :50 FAST
    25 @ :40 SMOOTH
    75 @ 1:15 FAST
    25 @ :40 SMOOTH
    100 @ 1:40 FAST
    25 @ :50 EZ

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 10/11/18

    by , October 10th, 2018 at 11:04 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    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
    6 x 50 1:05
    6 x 25 :30
    [Each group: desc 1-3/4-6]
    [All swims choice]

    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
    Categories
    Uncategorized
  12. Workout 10/09/18: evening

    by , October 9th, 2018 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 100]

    2 x
    - 150 free on 3:00 [did 200]
    - 100 free on 2:00 [did 150]
    - 4 x 50 on 1:05

    4 x 50 pull on 1:00
    2 x 50 no free on 1:15
    3 x 50 kick on 1:30
    3 x 50 pull on on 1
    2 x 50 loosen and out
    [Masters/Solo/2400 yds/60min]
    ===================
    Good practice with Greg, Noah, Carol, Jim, Anne, Carol, and Beth. It was nice to have Noah push me to go further during the first set.
    Categories
    Swim Workouts
  13. Tuesday 10/9/18

    PM LCM w/ Trip @ LRRC "Does Trip even read this thing?"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 D1-3
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x
    300 @ 4:30 D1-4 pull w/ SP + SNKL (4:08, 4:06, 3:59, 3:53)
    2x150 @ 2:15 RED
    RD1: 1:54, 1:54
    RD2: 1:54, 1:53
    RD3: 1:52+, 1:52+
    RD4: 1:51, 1:48+

    200 EZ

    Total: 5000

    Updated October 9th, 2018 at 11:15 PM by Calvin S

    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 10/10/18

    by , October 9th, 2018 at 12:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 150 3:30
    1:00 [vertical kick]
    1 x 150 3:30

    Main set
    3x
    1 x 25 :45
    1 x 50 1:15
    1 x 75 1:30
    1 x 100 2:00
    1 x 100 2:00
    1 x 75 1:30
    1 x 50 1:15
    1 x 25 :45
    [RD1 100s fast, RD2 75s fast, RD3 50s fast, RD4 25s fast]
    [All other swims per round are mod w/perfect stroke]
    [All swims are choice]

    Freestyle set
    4 x 50 :50 pace
    4 x 75 1:05 build
    4 x 100 1:30 long & strong
    4 x 75 1:05 last 25 strong
    4 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  15. Monday 10/8/18

    PM LCM w/ Trip @ LRRC

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    4x25 @ :45 N.S. FL kick UW w/ fins
    100 EZ kick w/ fins

    14x150 @ 2:10 pull w/ paddles + SNKL

    9x100 @ 1:40 kick w/ 10 FL kicks UW off each wall w/ fins

    Total: 5000
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 10/9/18

    by , October 8th, 2018 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45 alt. 25st/25fr
    4 x 75 1:15
    3 x 50 :50 desc 1-3

    Kick set
    2x
    1 x 100 2:15
    1 x 75 1:45 build
    1 x 50 1:15
    1 x 25 :45 fast

    Stroke set
    3x
    4 x 25 :45 IM order/stroke
    1 x 100 2:00 IM/stroke

    Sprint set
    5 x 50 1:30 sprint
    4 x 50 1:15 sprint
    3 x 50 1:00 sprint
    [All swims choice]

    Freestyle set
    3 x 150 2:15 desc 1-3
    3 x 150 2:10 desc 1-3
    3 x 150 2:05 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  17. Saturday 10/6/18

    PM SCY @ Hendrix College "Bob Courtway Invitational Day 2"

    600 swim eery 4th 25 scull w/ SNKL

    500 FR - 27.75/30.77 [58.52] 31.36/31.94 [1:03.30] 32.46/32.71 [1:05.17] 32.83/33.31 [1:06.14] 33.55/32.55 [1:06.10] (5:19.23)

    So I got to the meet late and expected it to be running behind schedule. Instead they were 10 minutes ahead of schedule. Then the gutter swallowed my brand new cap! I had to scramble to find one before my race. I had no time to get a proper warm up in so it was really hard to get going.

    400 EZ

    Total: 1500
  18. Friday 10/5/18

    PM SCY @ Hendrix College “Bob Courtway Invitational Day 1”

    400 swim (100 FR/100 BK)
    4x75 @ :20 rest FL k/dr/sw
    4x50 @ :15 rest 25 FL build/25 FR smooth
    4x25 @:15 rest V.S. FL
    200 EZ

    200 FL - 28.35/31.97/32.90/34.60 (2:07.86)
    Not very aggressive going out. Definitely felt my catch slip big on the last 50 yards. Does make me excited to get some serious SCY FL training in this fall!

    300 EZ

    Total: 1700

    Updated October 6th, 2018 at 10:53 AM by Calvin S

    Categories
    USA-S Swim Meets / Events
  19. Sarasota Y Sharks Masters GOLD Workout 10/8/18

    by , October 5th, 2018 at 01:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 100 1:45
    6 x 25 :45 choice
    6 x 50 1:00 desc 1-3/4-6
    6 x 25 :45 choice
    2 x 100 1:30

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

    Freestyle set
    4x
    1 x 250 3:45 long & strong
    1 x 150 2:15 neg split
    1 x 50 1:00 strong

    Sprint set
    12 x 75 1:30 choice alt. 1easy/2fast

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  20. All Sorts of Stuff

    by , October 5th, 2018 at 09:10 AM (Swimming Through Jello)
    Heart of America Competition

    7 events over 3 days for the weekend - some tougher than others. Was a fun event, long weekend though!

    Monday, 10/1/2018

    Softball league doubleheader. This may have made me more achy than the competition - I am not used to swinging a bat or throwing!

    Tuesday, 10/2/2018 CrossFit Workout

    I had wanted to swim today but morning dog duty was on the docket instead because wife was out of town for work.

    Warmup - barbell warmup

    Strength - Clean deadlifting (hook grip, dead stop) - 135/5, 225/2, 275/2, 315/2, 345/2x6

    Conditioning - AMRAP 11
    15 cal row
    10 KB snatch 53#
    7 rounds + 11 cal row

    Wednesday, 10/3/2018 CrossFit Workout

    Had been planning to take a rest day but wife texted me at work and said she was going in the afternoon so I went with. It's a workout I enjoy anyway.

    Warmup - stretching, PVC warmup, plyos, gymnastic warmup

    Conditioning - "Nate" AMRAP 20
    2 muscleups
    4 HSPU
    8 KB swing, 70#
    13 rounds + 3 reps

    Thursday, 10/4/2018 Pool Workout

    Finally back to the pool! Did not feel good at all.

    400 ez/300 k/200 IM dr/100 fr build

    2x{3x100 1:45
    3x200 3:30 same pace
    1x500 same pace}
    rd 1 - p/pads + snorkel, rd 2 - k/fins

    200 warmdown

    4000 yards

    Friday, 10/5/2018 CrossFit Workout

    Warmup - med ball warmup, barbell warmup

    Strength - Front Squat - 45/5, 95/4, 135/3, 185/2, 205/2, 235/2x6

    Conditioning -
    AMRAP 7
    5 S2OH 135#
    7 TTB
    9 wall ball 25#
    -> 5 rounds + 12 reps
    3 min rest
    AMRAP 5
    3 S2OH 155#
    5 TTB
    7 wall ball 25#
    5 rounds + 2 reps

    Probably will go to the gym Saturday (snatch day and partner workout!) then we are leaving for vacation in Colorado Sunday morning so I may hit a pool or a CF gym once or twice while there but altitude means it won't be too pretty. It will be good to have a break from work and routine life.
    Categories
    Uncategorized