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  1. Friday 9/28/18

    PM SCY Solo @ LRRC "Friday Fly Day"

    400 swim every 4th 25 as follows: FL kick/FL drill/FL swim/FL bld

    12x200 @ 2:30
    4 - pull w/ paddles + SNKL
    4 - D1-4 add-on FL to front w/ fins
    4 - pull w/ paddles + SNKL

    200 EZ

    Total: 3000

    Updated September 28th, 2018 at 09:19 PM by Calvin S

    Categories
    Swim Workouts
  2. Thursday 9/27/18

    PM SCY Solo @ LRRC

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 kick every 3rd 25 BR w/ BD
    100 swim
    100 I.M. drill

    3x100 @ 1:15
    2x100 @ 1:10
    100 @ 1:05

    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    200 EZ

    Total: 3200
    Categories
    Swim Workouts
  3. 9/27/18 Workout

    by , September 27th, 2018 at 08:25 AM (Swimming Through Jello)
    Thursday, 9/27/2018 CrossFit Workout

    Warmup - rowing, stretching, plyos

    Strength - A1) Pause bench press - 45/5, 135/5, 155/5, 175/5, 185/5
    A2) Ring Rows - 4x12

    Conditioning - 3 rounds
    400m run
    50 double unders
    5 bar muscleups
    9:50

    Have a three-day team CF competition in Springfield MO this weekend. Excited, have wanted to do this particular competition for like 5 years now but things never worked out. After that, a week of normal, then a week of vacation, then I will have 3 weeks before Ozark SCM Champs. Not sure exactly what my lineup will be, I want to do relays but don't know if there will be good ones to set up. But, I think I will swim 3 weeks as much as possible - 2 good training weeks and then 1 week of taper.
    Categories
    Uncategorized
  4. Wednesday 9/26/18

    PM LCM Solo @ LRRC

    2x
    200 BK swim
    4x150 @ 2:30 k/dr/sw w/ fins
    8x25 V.S.
    4 - FR kick w/ BD
    4 - FR swim

    5x100 @1:30 pull w/ SP + SNKL
    5x100 @ 1:30 FL kick w/ fins + BD

    4x50 @ :10 rest EZ

    Total: 3200
    Categories
    Uncategorized
  5. 9/26/18 Workout

    by , September 26th, 2018 at 08:38 AM (Swimming Through Jello)
    Wednesday, 9/26/2018 Pool Workout

    700 - 100 fr/100 1-arm
    500 - 100 80% - 300 k/dr - 100 90%
    300 - p br3/5/7 x 50
    100 - FAST (54.0, not bad but not great)

    6x50 dr/sw EZ 1:00

    8x100 fr ~20s rest - threshold pace, take 15s HR, if >34 next 100 p br3, if <34 next 100 repeat threshold
    (Did f-f-p-f-p-f-p-f)

    4x{50 p br4 :50
    50 fr b :45
    50 k fast 1:05
    50 IMO fast :50
    100 EZ 2:30}

    100 warmdown

    4000y

    Didn't feel quite as fast as Monday, but it was a good workout nonetheless.
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  6. Workout 09/25/18: evening

    by , September 25th, 2018 at 09:50 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull (plus 200 more)
    4 x 50 quarter's strong

    4 x
    50 pull, 25 kick, 75 swim on :20sr (plus 100)

    5 x 100 on :10sr last 25 fast (did 4 x 125 + 100 on last)
    8 x 25 on :40 (odds stroke, even fr fast)

    200 loosen and out
    [Masters/Rec/2600 yds/60 min]
    ==========================

    No sauna tonight
    Categories
    Swim Workouts
  7. Tuesday 9/25/18

    PM LCM w/ Trip + Jack @ LRRC "What the fk, Trip?"

    1000 SKIPS
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x50 @ :50
    odd: 25 EZ/25 bld
    even: 25 bld/25 EZ

    6x
    200 push FAST
    100 EZ
    @ 6:00
    #1 - 2:24+ (1:10+/1:14)
    #2 - 2:22 (1:08/1:14)
    #3 - 2:25+ (1:11+/1:14)
    #4 - 2:24 (1:11/1:13)
    #5 - 2:24+ (1:12/1:12+)
    #6 - 2:24 (1:11/1:13)

    200 EZ kick w/ fins + BD

    Total: 4000

    Seriously, what the hell. Did not see this set coming. Trip sprung this one on me and Jack. I was totally unprepared and did not warm up accordingly. Had to make the best of it. Swallowed a lot of water cursing at myself at the set!!
    Categories
    Swim Workouts
  8. 9/25/18 Workout

    by , September 25th, 2018 at 08:06 AM (Swimming Through Jello)
    Tuesday, 9/25/2018 CrossFit Workout

    Warmup - 1 min ea ski erg, row, assault bike, stretching, plyos, barbell warmup

    Strength - Deadlift 135/5, 225/5, 265/5, 315/5,5,5,5 dead stop

    Conditioning - 4 rounds
    20 cal row
    15 later over rower burpees
    7:50
    Categories
    Uncategorized
  9. Monday 9/24/18

    PM LCM w/ Trip @ LRRC

    800 (300 swim/100 FL kick w/ fins + BD)
    600 (200 pull w/ SP + SNKL/100 FL kick w/ fins + BD)
    400 (100 swim/100 FL kick w/ fins + BD)

    6x300 @ 4:30
    3 - D1-3 (3:59, 3:55, 3:45+)
    3 - D1-3 w/ paddles + fins starting from speed/pace of #3 and descending to goal 800 pace (3:44, 3:29, 3:16)

    6x100 @ 1:40
    3 - swim breathe every 4
    3 - FR kick w/ fins + BD

    Total: 4200
    Categories
    Swim Workouts
  10. Weekend Workouts

    by , September 24th, 2018 at 09:00 AM (Swimming Through Jello)
    Friday, 9/21/2018 CrossFit Workout

    Warmup - PVC warmup, stretching

    Strength (deload week) - Deadlift - 135/5, 185/5, 205/5, 255/5, 185/8x3

    Conditioning - 5 rounds
    250m row
    15 push press 95#
    8:04

    Took it out WAY too fast. Last round was tough.

    Saturday 9/22/2018 CrossFit Workout

    Warmup - med ball warmup, barbell warmup

    Strength - Hang squat clean - 45/2, 135/2, 165/2, 185/2, 205/2, 225/2, 235/2

    Conditioning - Teams of 2
    60 DL 95#
    100 wall ball 20#
    60 hang power clean 95#
    150 double unders
    60 pushups
    100 front rack lunges 95#
    13:47

    -3 mile hike with dogs

    Monday, 9/24/2018 Pool Workout

    200 easy 3:20
    4x25 k :35 5 UDK
    200 moderate 3:10
    4x25 k on side :35 5 UDK
    200 build 80%-90% 3:00
    4x25 k w/board :35 5 UDK
    200 fast (2:04)

    4x{3x50 drill 1:00, 2x50 k 1:10, 200 free descending pace by round}
    rd 1- 200 3:40 (2:06)
    rd 2- 2x100 1:50 (59s)
    rd 3- 4x50 :55 (28s)
    rd 4- 8x25 :30 (13/12s)

    6x50 ch/fr ez 1:00

    8x100 p 1:45
    first pair, br3 count breaths and strokes - each one after try to drop 1 off total count. This got tougher than it looked by the end! Last one ended up 10 stokes/2 breaths per length for total count of 48.

    4000 y
    Categories
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  11. Sunday 9/23/18

    PM LCM w/ Trip @ LRRC

    800 swim every 4th scull w/ SNKL

    10x200 @ 3:00
    4 - D1-4 pull w/ paddles + SNKL (2:44, 2:39, 2:35, 2:27+)
    3 - swim w/ 12.5M kick off all walls
    3 - D1-3 swim (2:42, 2:38, 2:35)

    5x100 @ 1:40 kick w/ fins + BD
    Odd: FR
    Even: FL

    Total: 3300
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 9/24/18

    by , September 22nd, 2018 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    8 x 25 :40 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 100 2:15
    4 x 50 1:15
    6 x 25 :45 fast

    Freestyle set
    8 x 50 :50 pace
    1 x 400 6:00
    6 x 50 :50 desc 1-3/4-6
    1 x 300 4:30 neg split
    4 x 50 :50 strong
    1 x 200 best effort

    Sprint set
    4x
    1 x 50 1:15 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 50 1:15 fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  13. Workout 09/22/18: morning

    by , September 22nd, 2018 at 12:36 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (plus extra 150)
    8 x 25 burst and cruise

    4 x 125 on :15sr (50 free, 25 stroke, 50 free) (extra 100)
    300 pull (extra 50)
    8 x 50 on 1:15 (odd stroke, even build)
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ==========================
    A good crowd today with Greg, Meg, Libby, Kevin, Rebecca, and Mary.
    Categories
    Swim Workouts
  14. Friday 9/21/18

    PM SCY Solo @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 25 dr/25 swim
    Odd: FR
    Even: FL

    4x300 @ 3:30 D1-4 pull w/ paddles + SNKL (3:22+, 3:19, 3:18, 3:16)

    100 EZ

    Total: 3100
    Categories
    Uncategorized
  15. Thursday 9/20/18

    PM LCM w/ Trip @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:10 D1-2 pull w/ SP + SNKL
    4x50 @ :50 FR kick w/ fins + BD
    4x25 @ :30 V.S.

    4x100 @ 1:20
    1:20 REST
    3x100 @ 1:20
    1:20 REST
    2x100 @ 1:20
    1:20 REST
    100 @ 1:20

    5x100 @ 1:40 pull w/ paddles
    Odd: breathe every 4
    Even: breathe every 6

    Total: 2500
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 9/21/18

    by , September 20th, 2018 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:30
    8 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    10 x 50 1:15 25mod/25fast

    Sprint set
    4 x 25 :40
    4 x 50 :45
    4 x 25 :30
    4 x 50 :55
    4 x 25 :20
    4 x 50 1:05
    [All swims choice]

    Freestyle set
    10 x 50 :50 pace
    1 x 500 7:30 long & strong
    5 x 100 1:30 desc 1-5
    2 x 250 3:45 neg split

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  17. 9/20/18 Workout

    by , September 20th, 2018 at 09:29 AM (Swimming Through Jello)
    Thursday, 9/20/2018 Pool Workout

    Felt like absolute poop in the water today. Just wasn't holding any water with my pull. Kick was pretty good though.

    200 ez/300 k/200 mod/300 p/200 hard

    3x100 1:40 D1-3 to threshold
    2x50 1:10 fly ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 bk ez/fast
    3x100 1:40 D1-3 ""
    2x50 1:10 br ez/fast

    100 ez

    21x50 1:00 - 1 fast/1 ez/1 fast/2 ez/1 fast/3 ez/1 fast/4 ez/1 fast/5 ez/1 fast
    fast - fl/bk k, ez - bk/br k

    6x50 :50 pull/reverse paddles fast

    200 warmdown

    4050y
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  18. Wednesday 9/19/18

    PM LCM Solo @ LRRC

    1000 SKIPS

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    6x100 @ 1:40 FL kick w/ fins + BD

    5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:42, 2:40, 2:34, 2:30, 2:25)

    100 EZ

    Total: 3100
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 9/20/18

    by , September 19th, 2018 at 05:08 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

    Stroke set
    3x
    3 x 25 :40 stroke choice
    1 x 125 2:20 IM/stroke

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

    Freestyle set
    3x
    1 x 150 2:15
    1 x 150 2:10
    1 x 150 2:05
    [Desc by rounds 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  20. 9/19/18 Workout

    by , September 19th, 2018 at 08:10 AM (Swimming Through Jello)
    Wednesday, 9/19/2018 CrossFit Workout

    Warmup - stretching, PVC warmup, shoulder warmup

    Skill - 4 rounds - slow concentric pullup, slow eccentric pullup, 20s flex bar hang, 5 ring rows

    Conditioning -
    Part 1 - 4 rounds
    1:00 assault bike (49 cals total)
    :30 C2B pullups (10 ea round)
    :30 TTB (10 ea round)
    :30 rest

    Part 2 - "Annie"
    50-40-30-20-10
    Double Unders
    Situps

    6:47 - I think that's a PR. Unbroken DUs, somehow.

    Abs going to be sore for swim tomorrow!
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