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  1. 9/5/19

    by , September 5th, 2019 at 07:59 AM (Swimming Through Jello)
    Thursday, 9/5/2019 CrossFit Workout

    Warmup - yoga stuff, PVC warmup

    Strength - A) Shoulder Press - 45/5, 75/5, 95/5,5,13
    B) Reverse Lunges - 95/10,10,10 ea leg

    Conditioning -
    2x{20 cal row
    15 OHS 95#}
    2x{20 cal assault bike
    7 hang PSn 95#}
    7:45

    GPP phase of the year is progressing nicely - I'm very sore from the past couple weeks but feel like I'm getting some of my athleticism back!
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  2. 9/3-4/19 Workouts

    by , September 4th, 2019 at 08:24 AM (Swimming Through Jello)
    Tuesday, 9/3/2019 CrossFit Workout

    Warmup - jogging, plyos, shoulders/hips warmup

    Strength - Back Squat - 45/4, 135/4, 185/4, 205/4,4,4,4,13

    Conditioning - AMRAP 8
    5 C2B pullups
    7 r-arm hang squat snatch 50# DB
    5 C2B pullups
    7 l-arm hang squat snatch 50# DB
    4 rounds + 1 r-arm snatch


    Wednesday, 9/4/2019 Pool Workout

    5x200 free - back add on 3:00

    8x75 1:15 25 overkick/25 long UDK/25 fast

    100 p br4 1:40
    2x50 k VSx25 1:05
    200 p br5 3:00
    4x50 br k VS 1:05
    300 p br4 4:20
    6x50 fast k/fins :50

    6x50 dr/sw ez 1:00

    5x100 1:30
    1-DPS; 2-build; 3-hold; 4-ez; 5-fast

    3x(5x25 build-up UDK w/fins :30)

    175 ez

    4150y
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  3. Tuesday 9/3/19

    PM LCM w/ Trip @ LRRC "Deja vu"

    2x
    400 @ 7:00 100 FR/100 BK
    6x50 @ 1:10 BR kick w/ BD

    4x150 @ 2:10 PINK (2:03, 2:04, 2:04, 2:03)
    2:20 REST
    4x150 @ 2:10 PINK (2:02, 2:03+, 2:04+, 2:02)
    2:20 REST
    4x150 @ 2:10 PINK (1:59, 2:02+, 2:03, 1:58)

    100 FLOAT

    Total: 3300
    Categories
    Swim Workouts
  4. Weekend Workouts

    by , September 3rd, 2019 at 08:26 AM (Swimming Through Jello)
    Saturday , 8/31/2019 Pool Workout

    300 fr/200 IM dr/100 k

    25 :10 rest
    25+50+25 :10 rest
    25+50+75+50+25 :10 rest
    25+50+75+100+75+... :20 rest
    25+50+75+100+150+100+... :30 rest
    25+50+75+100+150+200+150+...

    25-fr; 50-k; 75-IM kdr; 100-fr build; 150-IM mix; 200 p br 3/4/5/4

    100 ez

    5x100 k/fins 1:30 d1-5

    8x50 VS 1:00

    200 warmdown

    4200


    Sunday, 9/1/2019 Bike

    16mi bike up and back Grant's Trail
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  5. 8|30|19

    8|29 drylands
    Plyo jump: 30 ea 40” high “box”jumps. Planned on several 42” jumps, but fear kept that from happening. Fear from the 7 stitches received from a bad calculation earlier this year. 2” less is a world of difference, especially using a softer platform.

    weights: Upperbody superset consisting 3 exercises, 3 sets, and 8-10 reps with no rest. Quite Sore 48 hours after

    8|30 24m pool recovery swim and kicking
    960 easy with fins
    720 kick without fins (one lap flutter, one length frog order)
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  6. Friday 8/30/19

    AM LCM Solo @ LRRC "Recovery"

    400 swim (100 FR/100 BK)
    8x50 @ 1:00 "Progressive Freestyle"

    6x200 @ 3:00 kick w/ fins
    3 - on back in S-line
    3 - w/ BD

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  7. 8/30/19 Workout

    by , August 30th, 2019 at 08:14 AM (Swimming Through Jello)
    Friday, 8/30/2019 CrossFit Workout

    Warmup - stretching, plyos, PVC warmup

    Strength - A) Snatch + OHS - 95/2+2, 115/2+2, 135/2+2, 155/2+2, 175/2+2, 185/1+f
    //Grrr, forgot how to snatch! Actually didn't feel too heavy off the floor though.

    B) Pike box pushups - 3x8

    Conditioning - 2 rounds
    400m run
    30 wall ball 20#
    20 DB snatch 50#
    10 burpees
    9:20
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  8. Thursday 8/29/19

    PM LCM w/ Trip @ LRRC "Doin' work!"

    2x
    400 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 breathe 2-4-6 by 50 pull w/ paddles

    12x150 @ 2:15 D1-4, 5-8, 9-12
    (2:04, 2:01, 1:59, 1:57)
    (2:04+, 2:00, 1:57+, 1:55)
    (2:05, 2:00+, 1:56+, 1:51)

    6x100 @ 1:45 SMOOTH FR kick w/ fins + BD

    Total: 4400
    Categories
    Swim Workouts
  9. Wednesday 8/28/19

    PM LCM w/ Trip @ LRRC "I.M."

    1000 SKIPS

    5x300 @ 4:30
    odd: A1-3 pull w/ paddles + SNKL (4:03, 4:12, 4:23)
    even: RED 100 BK/100 BR/100 FR (4:19+, 4:13+)

    5x100 @ 1:45 FL kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  10. 8|28|19 drills, recovery, kicking

    24m pool

    576m as 3x following r5 sec
    48m fr
    96m bk/fr fins
    48m br

    192m Fr drill as
    48 fin on right, left fist
    48 fin on right, right fist
    repeat for opposite

    192m mostly UW drills fins snorkel

    480m flutter kick rest 5-10 sec each 48m
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  11. 8/27-8/28/19 Workouts

    by , August 28th, 2019 at 08:54 AM (Swimming Through Jello)
    Tuesday, 8/27/2019 CrossFit Workout

    ​Warmup - airbike, band warmup, shoulder warmup

    Strength - A1) Good Morning - 95/12, 115/12, 135/12
    A2) Pullups - 3x12

    Conditioning - EMOM 12
    1-wall walk + 10 shoulder taps
    2-12 cal assault bike
    3-40 sec ring plank
    4-20 Russian KBS 53#


    Wednesday, 8/28/2019 Pool Workout

    200 fr/200 k/200 IM dr/sw/200 p/200 bk

    3x{100 1:30 aerobic
    4x50 k l-side/r-side 1:05
    4x50 6-3-6 1:00
    4x50 threshold :45}
    Rd 1/3 - fr, Rd 2 - bk

    4x{75 1:15 25 long UDK/50 DPS
    50 1:00 sprint IMO}

    200 warmdown

    3800y
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  12. 8|27|19 speed day

    8|27
    13.5m wide section:
    10 x 27m dive from side on 1:00

    50m section
    4 x 50 with fins on 2:00 25 fast free/25 ez bk
    5 x 20m fr sprint with fins on 2:00
    10 x 20m fr sprint on 2:00


    8|26|19 dryland
    Lact production on Rogue airbike
    3 x 0:57 work / 2:03 rest (21,18,15 cal work)
    Torso stuff
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  13. Monday 8/26/19

    PM LCM Solo @ LRRC “Shorty”

    6x300
    2 @ 4:35
    2 @ 4:25
    2 @ 4:15

    200 EZ kick 50 FL/50 FR w/ fins + BD

    Total: 2000
    Categories
    Swim Workouts
  14. Weekend Workouts

    by , August 26th, 2019 at 08:25 AM (Swimming Through Jello)
    Saturday, 8/24/2019 Triathlon loosen up

    8mi bike
    1.25mi run


    Sunday, 8/25/2019 Sunset Hills Triathlon

    300y swim (3:35 to transition)
    11.8mi bike (48:14 to transtition)
    3mi run (22:00)

    1:16:37 total
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  15. 8|22,24,25|19 lcm scy

    8|22 LCM about 1000m ez various stuff in 50m increments

    8|24 SCY meet
    warmup: 100 yards and 15 minutes light exercises and mobile stretches to wake body up
    50fr nb 26.86 1.6 faster than 5 months ago, but still slow
    100br 1:22.78
    250 yards total

    8|25 SCY meet
    warmup: light stretches and random ez stuff
    50bk 34.25 didn’t use the classic start technique, just dropped down and pushed off. Left shldr socket still too loose to attempt as I learned a few weeks ago.
    100fr 1:02.93 - had an embarrassing loss of balance rolling over forward in to the pool off the block before the start. They were kind enough to let me try again lol. Unfortunately I used up a few seconds worth of energy climbing out of pool as fast as possible, and everything seemed off after, like I breathed twice one stroke cycle off turn #2. 5 seconds slower than 4 years ago, at least 5 seconds faster than 5 months ago
    50br I forgot to get this time’s tenths, but it was 2 seconds faster than 5 months ago, and 2 seconds slower than 50-54 age group best of 33 something
    200 yards total

    Meet was fun, water wasn’t too cold, weather perfect, and was good to see coach

    Updated August 26th, 2019 at 09:25 AM by __steve__

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  16. Friday 8/23/19

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

    300 @ 4:45 swim
    3x100 @ 1:45 FL k/sw/dr/bld
    400 FL kick w/ fins + BD

    5x200 @ 3:00 w/ fins
    #1 - AE FR
    #2 - STRONG 50 FL/150 AE FR
    #3 - STRONG 100 FL/100 AE FR
    #4 - STRONG 150 FL/50 AE FR
    #5 - STRONG FL (2:24 - 1:12/1:12)

    5x100 @ 1:45 w/ fins
    #1 - AE FR
    #2 - 75 AE FR/STRONG 25 FL
    #3 - 50 AE FR/STRONG 50 FL
    #4 - 25 AE FR/STRONG 75 FL
    #5 - STRONG FL (1:04-)

    100 EZ

    Total: 2600
    Categories
    Swim Workouts
  17. Thursday 8/22/19

    PM LCM w/ Trip @ LRRC

    400 swim every 4th 25 head-up scull
    4x100 @ 2:15 “Rouse 100s” w/ fins

    4x200 @ 2:30
    2 - swim w/ 12.5 UW kick off all walls
    2 - breathe every 4 to weak side pull w/ paddles

    6x100 @ 1:45
    2 - FAST FR kick w/ BD (1:39, 1:41)
    2 - SMOOTH pull w/ SNKL
    2 - FAST FR swim (1:10-, 1:09)

    200 EZ

    Total: 2400

    Updated August 23rd, 2019 at 09:32 AM by Calvin S

    Categories
    Swim Workouts
  18. Pools are closing. Is yours next?

    by , August 22nd, 2019 at 11:46 AM (Questions from Coaches)
    As Masters coaches, we strive to improve the health and well-being of our athletes, priding ourselves on keeping them active in the sport of swimming for a lifetime. However, many of us have a derisory account of the health and well-being of the aquatic facilities hosting our practices.
    Recently, my community in Sarasota, Fla., was shocked with the unexpected news that our YMCA was permanently closing two fitness centers, including the aquatic facilities. This closure will displace thousands of Y members, including me, who have counted on the Y as their retreat for health and social activities.
    No warnings or calls for help were communicated before this abstruse decision was made to cease operations, just an email outlining the financials struggles that led to this cessation decree. While my shock turned to anger and ensuing sorrow, I contemplated how often this travesty is happening within other Masters communities.
    How much do you know about the financial health of your aquatic facility? If very little, investigate now. Do you have sources within the facility to ask? Is your program represented at the highest levels within senior management or the board of directors?
    Getting involved, educated, and in a position to respond accordingly will help ensure and secure the longevity of your Masters program.
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  19. 8/22/19 Workout

    by , August 22nd, 2019 at 08:27 AM (Swimming Through Jello)
    Thursday, 8/22/2019 Pool Workout

    3x{100 fr/100 IM/100 st/100 k} :10 rest

    4x100 25 fl/75 fr 1:30
    1x100 br KPK 2:00
    3x100 25 fl/75 fr 1:30
    1x100 br w/flutter k 2:00
    2x100 25 fl/75 fr 1:30
    1x100 br w/dolphin k 2:00
    1x100 fl 2:00
    1x100 br 2:00

    6x50 fr/ch 1:00 ez

    4x25 k SLOB :30
    2x25 k r side :30
    2x25 k l side :30
    2x50 catchup 1:00
    4x25 br k board :30
    2x25 UDK board :30
    2x50 build fr 1:00

    100 ez
    3x25 dive + 25 ez
    200 warmdown

    3800
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  20. Wednesday 8/21/19

    PM LCM Solo @ LRRC “I.M.”

    2x
    300 swim every 4th 25 scull w/ SNKL
    2x150 @ :20 rest 25 kick/25 drill
    #1 - FL/BK/BR
    #2 - BK/BR/FR
    3x100 @ 1:30 D1-3 pull w/ paddles + SNKL

    2x
    50 AE MAKE
    100 AE MAKE
    150 AE MAKE
    :45 REST (RD1)/1:30 REST (RD2)
    200 FAST
    100 EZ

    RD1:
    @ :40 FR
    @ 1:25 FR/BK
    @ 2:10 FR/BK/BR
    @ 2:50 FR-I.M. (2:40)

    RD2:
    @ :45 FR
    @ 1:30 BR/FR
    @ 2:15 BK/BR/FR
    @ 3:00 I.M. Try to beat FR-I.M. time (2:40-)

    Total: 3000
    Categories
    Swim Workouts