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  1. 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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  2. 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
  3. 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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  4. 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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  5. 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
  6. 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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  7. 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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  8. 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
  9. 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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  10. 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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  11. 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.

  12. 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
  13. 7|7|18

    1:30 am nearby pool
    2500 yds kick on sides with fins
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  14. 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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  15. 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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  16. 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
  17. 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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  18. 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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  19. 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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  20. Foot Position in the Forward Start

    by , July 5th, 2018 at 07:30 PM (Rules Committee Blog)
    Masters rules for strokes, starts, and turns are mostly the same as USA Swimming rules, but we have a few differences which need some emphasis so that swimmers, coaches, and officials have a clear understanding. One of the most overlooked differences is in the forward start rule and we routinely receive questions regarding the application of this rule. The language of the rule may seem somewhat technical, but we can break down the requirements for a simple explanation.

    USMS article 101.1.1 says the following:

    The forward start may be taken from the starting block, the pool deck, or a push from the wall. At the commencement of each heat, the referee shall signal to the swimmers by a short series of whistles to remove all clothing except for swimwear, followed by a long whistle indicating that they may take and maintain their positions with at least one foot at the front of the starting platform or the deck, or in the water.

    What does the last sentence mean with respect to the position of the feet?

    Masters is unique in imposing a foot position requirement prior to the "take your mark" command. This rule says that swimmers are required to step onto the starting platform and place at least one foot at the front of the block. "Front" does not necessarily mean that the foot has to be at the front edge of the starting platform, but it must be towards the front surface. This requirement applies when the swimmer steps onto the platform.

    The source for this requirement comes from the FINA masters rules. FINA MSW 3.2 says:

    When using the forward start, the referee's whistle shall indicate that the swimmers may take their positions with at least one foot at the front of the starting platform or pool deck, or in the water with one hand having contact with the starting wall.

    USMS article 101.1.1 goes on to say:

    On the starter’s command, “Take your mark,” each swimmer shall immediately assume the starting position with at least one foot at the front of the starting platform or the deck.

    We have slightly different wording in article 103.8.5 which says:

    On the starter’s command, “Take your mark,” each swimmer shall immediately assume a starting position that maintains at least one foot at the front of the starting platform or at the front of the pool deck.

    The intent of this rule is to say that swimmers may not adjust the position of the front foot after the "take your mark" command. The position of the back foot may be adjusted (for example, to re-position the foot on the back wedge if one is present). The idea is that swimmers must find their position on the starting platform when stepping onto the starting platform and then remain in that position for the entire starting sequence.