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  1. Sarasota Y Sharks Masters GOLD Workout 7/13/18

    by , July 12th, 2018 at 09:14 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:30
    4 x 75 1:30 stroke/IM
    6 x 50 :50 desc 1-3/4-6

    Kick set
    4x
    1 x 125 2:45
    1 x 25 :45 fast

    Sprint set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 sprint
    1 x 25 1:00 easy
    1 x 75 1:45 sprint
    1 x 25 1:00 easy
    1 x 50 1:30 sprint
    1 x 25 1:00 easy
    1 x 25 1:15 sprint
    [All swims choice]

    Freestyle set
    3 x 50 :50
    3 x 100 1:30 desc 1-3
    3 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3
    3 x 50 :40 all strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  2. 7/12/18 Workout

    by , July 12th, 2018 at 09:02 AM (Swimming Through Jello)
    Thursday 7/12/2018 CrossFit Swim Workout

    100 fr/100 k
    3x50 dr

    8x50 :55 fl/fr/br/fr

    4x150 serpentine (3 free, 1 breast)

    200 warmdown

    Again, these swims with the CF people are kind of active recovery. I pushed the 150s a little bit. Water was hot hot hot. Not comfortable.
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  3. Wednesday 7/11/18

    PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
    CORE7 before swim

    Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

    CORE7:

    RD1:
    - side twists w/ band (1:00 each side)
    - front punch w/ band (1:00 each arm)
    - bear crawl burpees
    - side plank w/ band pull (1:00 each side/arm)

    RD2:
    - sit up to press w/ 2x10# db
    - low plank w/ alternating super man arms
    - sit up to twist w/ 2x10# db
    - high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
    - kettle bell swings w/ 25# kb
    - full body crunch w/ 25# kb
    - side plank w/ rotations w/ 10# db (:30 each side)

    RD3:
    - side plank w/ rotations w/ 10# db (:30 each side)
    - full body crunch w/ 25# kb
    - standing elbow to high knee w/ 10# kb (1:00 each leg)
    - high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
    - sit up to twist w/ 2x10# kb
    - high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

    Swim:

    600 swim w/ paddles + fins + SNKL

    5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
    50 @ 1: 30 EZ
    5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
    ** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

    300 EZ

    Total: 2500
  4. Sarasota Y Sharks Masters GOLD Workout 7/12/18

    by , July 11th, 2018 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    6 x 50 1:05 stroke
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    4 x 75 1:45
    8 x 25 :45 sprint

    Stroke set
    3x
    4 x 25 :40
    1 x 100 2:00 strong IM or stroke choice
    [25s: RD1 fly, RD2 back, RD3 brst]

    Sprint set
    3x
    1 x 50 1:15 easy
    2 x 25 :45 sprint
    2 x 25 :45 easy
    1 x 50 1:15 sprint
    [Sprints: RD1 stroke, RD2/3 choice]

    Freestyle set
    3 x 100 1:30 long & strong
    3 x 100 1:25 last 25 strong
    3 x 100 1:20 desc 1-3
    1:00 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
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  5. 7/11/18 Workout

    by , July 11th, 2018 at 09:12 AM (Swimming Through Jello)
    Tuesday, 7/10/2018 Ultimate Frisbee

    Ended up being my workout for the day and it wasn't bad actually - we usually have ~16-17 people show up for a game that plays 7 per side, and we only had 8 for a doubleheader today. So I did a LOT of running around. Pretty sore this morning!

    Wednesday, 7/11/2018 Pool Workout (Take 3!)

    Finally got back in the water with no mishaps! Definitely felt like I hadn't swam since Friday... still no speed. This meet Saturday is going to be interesting.

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

    2x150 2:45 - fr/bk/fr, fr/br/fr
    200 3:30 100 IM/100 fr

    5x100 fr 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 25 smooth/25 build fr/bk

    5x100 p/pads & snkl 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 25 fast/25 EZ IMO

    5x100 k/fins 1:50-1:45-1:40-1:35-1:30 mild descend
    6x50 1:10 1 EZ/2 fast fr/fr/fl/br for the fast

    100 warmdown

    3800m
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  6. Tuesday 7/10/18

    PM LCM Solo @ LRRC

    4x w/ SNKL
    75 swim
    50 kick S-line
    25 scull

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x100 @ 2:30 "Rouse 100s" w/ fins (added a flip turn transitioning from 50 smooth kick to 35 UW)

    All pull w/ paddles N.S.:
    400 @ 5:40 (4:57, 2:33/2:24)
    300 @ 4:15 (3:40, 1:52/1:48)
    200 @ 2:50 (2:24, 1:15/1:09)
    100 @ 1:25 (1:09, :35/:34)

    12x50 @ 1:00 FL kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 7/11/18

    by , July 10th, 2018 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:30]
    2 x 150 2:30 [2:15]
    3 x 100 2:00 [1:45] 50st/50free
    4 x 50 1:00 [:50] desc 1-4

    Main set
    1 x 200 3:20 [3:00] free stretch it out
    1 x 200 5:00 [4:30] kick
    1 x 200 4:00 [3:30] IM or alt 50st/50fr
    1 x 150 2:30 [2:15] free stretch it out
    1 x 150 3:45 [3:30] kick
    1 x 150 3:00 [2:45] IM or 50st/50fr/50st
    1 x 100 1:40 [1:30] free strong
    1 x 100 2:30 [2:15] kick
    1 x 100 2:00 [1:45] IM or 50st/50fr
    1 x 50 1:00 [:50] free strong
    1 x 50 1:30 [1:15] kick
    1 x 50 1:15 [1:05] stroke choice

    Freestyle set
    1 x 400 6:30 [6:00] long & strong
    2 x 300 5:00 [4:30] neg split
    3 x 200 3:15 [3:00] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4300
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  8. 7/10/18 Workout (or Lack Thereof)

    by , July 10th, 2018 at 08:19 AM (Swimming Through Jello)
    Tuesday, 7/10/2018 Punt

    Showed up to pool, coach didn't show up. 10 people standing outside at 5am looking like doofuses... not a great start to a meet week for me so far!

    Updated July 10th, 2018 at 08:30 AM by JPEnge

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  9. Monday 7/9/18

    PM LCM w/ Trip and Solo @ LRRC "Back in the saddle again"

    6x100 @ 1:40 swim, kick 12.5M off each wall

    3x
    200 @ 3:20 kick w/ fins on back
    4x50 kick w/ fins + BD STRONG
    RD1 @ :50
    RD2 @ :45
    RD3 @ :40

    200 EZ

    Total: 2000

    Updated July 9th, 2018 at 10:48 PM by Calvin S

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 7/10/18

    by , July 9th, 2018 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:05 [1:00] choice
    4 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Sprint set
    2x
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:15 [1:15] easy
    1 x 100 2:30 [2:15] sprint, break 5secs at 50
    [RD1 best stroke, no free, RD2 choice]

    Stroke set
    2x
    3 x 50 1:15 [1:05] brst-back-fly x 50
    3 x 50 1:15 [1:05] fly-back-brst x 50
    1 x 150 3:00 [2:45] IM or 50st/50fr/50st

    Freestyle set
    6 x 150 2:30 [2:15] last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4000
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  11. 7/9/18 Workout

    by , July 9th, 2018 at 08:30 AM (Swimming Through Jello)
    Monday, 7/9/2018 CrossFit Workout

    Wanted to hit the pool but couldn't find my damn keys for 20 minutes so ended up going to the gym.

    Body feeling beat up - right knee, right hip and left piriformis feeling tweaky. Ugh.

    Warmup - 500m row, yoga flow, KB warmup

    Strength - A) Deadlift - 135/3, 225/3, 275/3, 315/1, 345/1,1, E2MOM 315/3x3, EMOM 255/3x6

    B1) Ring row - 4x12
    B2) Pushups - 4x20

    Conditioning - 7 rounds
    5 RKBS 70#
    10m/20m/30m shuttle run
    4:56
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  12. 07/08/18: Baystate Games lcm

    by , July 8th, 2018 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    I was able to commit to driving down to Boston for day 2 of the Baystate Games, this year at Harvard University. It is a fun meet where the kids swim their finals championship heat before us old folks, with great swag too (t-shirt and cap for all, medals and one pullover jacket if you place). I was able to convince Greg to join me for a rare LCM swim in New England. Even though I am in VT, as a member of New England Masters I am eligible to compete.

    A plus about this meet is that since the adults swim during the finals section of the meet, warmups started at 3pm and the first splash was at 4. For day 2 there were only 1-2 heats for Masters for most events, except for 3 heats of the 100 free. There is a limit of 4 events over the course of the meet, so I entered the first 4 today :duh: The age groups for the meet ar 19-34. 35-49, 50+.

    200 Fly: 2:54.51
    37.31, 44.16 (1:21.47), 47.81 (2:09.28), 45.23 (2:54.51)
    - I felt good during the race although my 3rd 50 was a little too slow. I switched to DPS fly after the first 50 and stayed relaxed throughout.

    200 IM: 2:54.44
    36.90, 45.03 (1:21.93), 56.14 (2:18.07), 36.37 (2:54.44)
    - I again felt good during this race. I have been trying to reinvent my breaststroke and despite still being slow I was able to get into a good rhythem.

    200 Back: 2:42.26
    39.23, 41.81 (1:21.04), 42.40 (2:03.44), 38.82 (2:42.26)
    - I was looking forward to a solid swim and was able to throw one down. I am really happy with the splits. During warmups I did my best to count strokes so it helped me during this swim.

    100 free: 1:04.84
    32.66, 32.18 (1:04.84)
    - At this point I was pretty tired and didn't have a lot of speed off the blocks, but I was able to build into the walls and then did my best to hammer the rest of the swim.

    All in all a great meet. After the Masters heats they had a small awards ceremony for all age groups, so there was a little break between swims. The diving well was open for swimming during the duration of the meet so I warmed down there. I was done with all of my events in less than two hours.

    This ended my third LCM meet. I have been swimming at Harvard for many years but all scy, so it was a real treat to finally swim here LCM. Here in VT there is only one LCM pool but it is two hours north in Middlebury, and sometimes I can sneak in to the pool at a college less than an hour away. It would be cool if I had more opportunities to swim lCM, but it is what it is in New England.

  13. Sunday 7/8/18

    AM + PM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #3"

    400 swim (100 FR/100 BK)
    3x100 @ :15 rest k/sw/dr/bld
    4x50 @ :55 D1-2 in pairs (:34, :34, :31, :32)
    100 EZ

    200 FR - 2:13.14 (1:03.07/1:10.07) - Not a great race. Felt too rushed on the first 75 meters. I also blew out my LZR jammer about 10 minutes before the race, so I did this event and the 400 FR in my Nike brief.

    500 EZ

    **Intermission**
    The 400 FR had its own separate session at 1:00 pm today. I met up with my family for breakfast after the 200 FR and then went back to the pool to stretch and warm up again for the 400.

    200 swim
    4x50 @ :10 rest
    odd: k/dr
    even: dr/bld

    2x50 @ 1:00 @ 400 PACE
    200 SMOOTH focusing on good strong kick outs and break outs.

    400 FR - 4:39.92 - (31.5/34.8/35.6/35.8/35.9/35.2/36.2/34.6) - While it didn't feel as great as the 800 on Friday (nothing else felt as good as that all weekend!), I was pleasantly surprised by how well the race went. I wanted to definitely be under 4:40 since I was out in 4:40 in my 800, but given the way my 200 felt this morning, I was a little apprehensive going into the race. If the 800 was my hardest event I did all weekend, today was easily the hardest day. Racing a 200/400 FR double in what was basically one elongated session, and the final day of the meet, was very taxing. If I could do it all over again I might have bagged the 200 FR to be more rested for the 400, but whatever, a lifetime best is still a lifetime best!

    Total: 2800

    SHOUT OUT: Trip Strauss, who came to watch Marvin Schwartz (and maybe me?) swim the 400. He was gracious enough to be my backup timer as well. I wish you could have been racing the event with me, Trip

    Updated July 9th, 2018 at 10:44 PM by Calvin S

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events
  14. 7|7|18

    1:30 am nearby pool
    2500 yds kick on sides with fins
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  15. Sarasota Y Sharks Masters GOLD Workout 7/9/18

    by , July 8th, 2018 at 08:57 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50 fist drill/50 swim
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    1:00 [vertical kick]
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Freestyle set
    2x
    3 x 200 3:10 [3:00] desc 1-3
    1 x 200 3:30 [3:15] best effort

    Sprint set
    3 x 50 1:30 [1:20] sprint
    3 x 50 1:15 [1:10] sprint
    3 x 50 1:00 [:50] sprint
    1:00 rest
    1 x 50 sprint 100%
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  16. 7/7/18 Workout

    by , July 7th, 2018 at 08:51 PM (Swimming Through Jello)
    Saturday, 7/7/2018 CrossFit Workout

    Warmup - plyos, stretching, run

    Conditioning - In teams of 3, 30 minute cap
    3x{30 TTB, 30 bar facing burpees, 30 power snatch 75#}
    150 cal assault bike
    2x{30 TTB, 30 bar facing burpees, 30 power snatch 95#}
    150 cal assault bike
    1x{30 TTB, 30 bar facing burpees, 30 power snatch 115#}

    Only got through 30 cal bike in the time cap. I wanted to finish but the other guys in the team didn't. Not a whole ton of work for the only thing today really...

    Lindbergh pool supposed to open up next week, hopefully that holds to schedule. I want to swim at least 3 days next week before my little meet next Saturday and it's easier to do that when I get up at 4:35 and drive 5 minutes to swim than 4:10 and drive 25 minutes... still will have to go to Crestview at least once since the meet is LCM and Lindbergh is SCY.
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  17. Saturday 7/7/18

    AM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #2"

    600 swim (200 FR/100 BK)
    6x50 @ :10 rest
    odd: k/dr
    even: dr/sw

    2x100 @ 1:30 PINK/RED
    4x25 @ :35 V.S.
    100 EZ

    100 FR - 58.80 - A good race, but not a great race. I spun my wheels too much on the opening 50, and I switched to breathing every 4th stroke too early on the second 50. I also got caught up in what the swimmer next to me was doing instead of swimming my own race.

    200 BK - 2:39.33 (1:16.57/1:22.76) - This was my throw-away event. I just wanted to see what I could go in a race I don't normally swim, while being shaved and tapered. Man do I not like backstroke!

    Add in about 1400 assorted warm up and warm-down during the course of the meet.

    Total: 3000
  18. Friday 7/6/18

    PM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #1"

    400 swim
    6x50 @ :10 rest
    odd: k/dr
    even: dr/sw
    3x100 @ 1:30 @ 800 PACE
    100 EZ

    800 FR - 9:31.49 (1:05.89/1:10.79/1:11.39/1:12.32/1:11.80/1:12.55/1:13.90/1:12.85) - It was a little worrisome when I watched the boys on my left and right go taking off over the first 100 meters. I told myself to put some blinders on and just did my own thing, and when I flipped at the 350, I finally saw them...passing the flags going into the wall while I was going the other way! I was told I looked strong through the whole race. I was happy with an opening 400 of 4:40.39, I just wish I could have been back a little faster than 4:51.1. On the other hand, both those splits are faster than I went I have been all season in the 400, so that bodes well for Sunday's event!

    I had two 500 meter warm ups during the course of the meet and a 400 warm down at the end as well.

    Total: 3200

    SHOUT OUT: Doug Martin, who wasn’t too out of breath after his 50 FR to come time for me in the 800.

    Updated July 6th, 2018 at 11:14 PM by Calvin S

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  19. 7|6|18 deadpool arm

    assault air bike
    5 x 030 on 4:00
    briefly hit 11XX so arm getting stronger

    weights and stretching doing what I can mostly light weight

    pool
    500 fr with surf fins 8:XX
    300 of various other fins stuff

    every day shoulder is better than before, but only just slightly. Really quite painful when I wake up. Stretching lightly in all ranges with both internal/external rotations.

    My right arm still slightly over an inch smaller than other, wife calls it my deadpool arm lol
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  20. 7/6/18 Workout

    by , July 6th, 2018 at 08:25 AM (Swimming Through Jello)
    Friday, 7/6/2018 Pool Workout
    CMS, LCM

    Was really sore from "Rene" yesterday and also was out late for fireworks so took a rest day. Still sore today. Loosened up a bit as the workout went on. Pool was hot though (somebody had turned off the aerator) so that wasn't optimal.

    200 fr/100 bk/200 k/100 p

    8x50 st/fr 1:00
    4x100 o-IM 2:00 e-fr 1:45

    8x100 k/fins 2:00/1:50/1:45/1:40/1:50/1:45/1:40/1:30

    8x50 o-build e-EZ 1:00
    4x150 o-fr/bk/fr 2:45 e-fr/br/fr 3:00

    8x50 1:00 4-k, 4-warmdown

    3600m

    My breaststroke is a disaster right now. Oof.
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