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  1. Tuesday 7/31/18

    PM LCM Solo (w/ Trip Strauss and Doug Martin as cheerleaders) @ LRRC

    2x
    400 swim
    2x150 @ 2:30 BK k/dr/sw w/ fins
    3x100 @ 1:20 D1-3
    RD1: 1:18, 1:16, 1:13
    RD2: 1:16, 1:13, 1:10

    3x800 @ 11:00 D1-3
    #1 - 10:34 (5:17/5:17)
    #2 - 10:22 (5:10/5:12)
    #3 - 10:15 (5:06/5:09)

    100 EZ

    Total: 4500

    SHOUT OUT: To Trip, for basically sunbathing the whole 33 minutes and keeping me honest (and calling out my splits). Doug wandered over near the end of #2. Probably reminding himself how thankful he is that he's a sprinter!

    Updated July 31st, 2018 at 10:17 PM by Calvin S

    Categories
    Swim Workouts
  2. Workout 07/31/18: morning

    by , July 31st, 2018 at 01:12 PM (Maple Syrup with a Side of Chlorine)
    Up early and drove across the state line to the Hoosick Falls, NY, outdoor pool for Adult Swim this morning. It's real cheap $1.50 for an hour. I don't get to come here often and sometimes there are lots of activities happening instead of swimming period but today the pool was open and I had a good workout.

    500 swim 400 pull 300 kick
    5 x 100 on :20 sr
    4 x 75 ksp on 1:15
    100 loosen and out
    [Solo/Hoosick Falls/2100 yds/35 min]

    Heading to see the Smashing Pumpkins in concert tonight out in Boston. Really excited to share this concert with my wife, our son, and our nephew.

    Updated August 1st, 2018 at 11:22 PM by rxleakem

    Categories
    Swim Workouts
  3. 7/31/18 Workout

    by , July 31st, 2018 at 09:09 AM (Swimming Through Jello)
    And my constant battle with sleep continues... keep waking up at like 3 and not being able to fall back asleep. No idea why, no idea how to fix it.

    Tuesday, 7/31/2018 CrossFit Workout

    Warmup - 400m run, stretching, PVC warmup, clean technique

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3
    //A little squatty on the last rep of 235.

    Conditioning - A) 4x500m row, 2 min rest - 1:38.9, 1:40.4, 1:39.6, 1:38.7
    B) AMRAP 7min
    2 burpees
    2 toes to bar
    add 2 reps each exercise each round

    Made it through 14 burpees, 1 TTB

    Last Ultimate Frisbee league game tonight.
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  4. Monday 7/30/18

    PM LCM w/ Trip + Solo @ LRRC

    Arrived at 3:40 pm and Trip was already warmed up about to start his main set, so I jumped in with him and used his set as my warm-up.

    16x100 @ 1:45 4/6/2 off all walls

    5x300 @ 4:10 D1-3, 4-5 pull w/ paddles + SNKL (3:59, 3:50, 3:42, 3:50, 3:33)

    8x100 @ 1:30 kick w/ fins + BD
    100EZ

    Total: 4000
    Categories
    Swim Workouts
  5. 7/30/18 Workout

    by , July 30th, 2018 at 09:47 AM (Swimming Through Jello)
    Monday, 7/30/2018 Pool Workout

    Felt pretty sloppy today, deadlifts and push press wore my arms out a bit.

    900 sw - o 100s - free build to 80%, e 100s - SKiPS stroke

    200 p br3 3:10
    4x25 1-arm fr :30
    150 p br4 2:20
    4x50 1-arm fr :55
    100 p br5 1:40
    4x100 D1-4 1:30
    50 p fast, limit breathing

    6x50 ch/fr EZ 1:00

    4x300 1 min rest
    1 - fr 50 smooth/25 fast
    2 - k/fins 25 sm/25 fast, 50 sm/50 fast, 75 sm/75 fast
    3 - fr 1-arm
    4 - p/pads & snorkel fast

    4x{25 u/w :20
    25 fast :30
    50 easy 1:10}, IMO


    150 warmdown

    4150y - That's actually a new yardage record for my Masters career :P
    (EDIT: Actually, the 3800m long course practices convert to around 4150y, but they were boring!)

    Updated July 30th, 2018 at 11:46 AM by JPEnge

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  6. Weekend Workouts

    by , July 29th, 2018 at 09:19 PM (Swimming Through Jello)
    Friday 7/27/2018 CrossFit Workout

    Warmup - yoga flow, stretching, DB shoulder warmup

    Strength - A) Shoulder Press - 45/8, 75/5, 95/4, 105/3, 115/2, 125/1, 130/1, 135/1, 140/f
    B) Pullups - 15, 13, 11

    Conditioning -
    20 shoulder to overhead 95#
    30 wall ball 20#
    40 toes to bar
    30 wall ball
    20 shoulder to overhead
    5:32

    Sunday, 7/29/2018 Garage Lifting

    Warmup - general warmup, barbell warmup

    A) Deadlift (dead stop) - 135/5, 225/3, 275/3, 325/3, 355/3,3,3,3,3
    B) Tempo Back Squat (5 down, 3 bottom, fast up) - 135/3, 185/2, 225/2,2,2,2,2
    C) PSn+SnPP - 135/1+5, 155/1+5, 165/1+5x5
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  7. Workout 07/28/18: morning

    by , July 28th, 2018 at 03:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus extra 50]
    4 x 50 on 1:10 descend
    4 x 25 on :40 [b/c odds, stroke even]
    -------
    rd 1: 3 x 50 on 1:10, 1 x 50 on 1:10 fast, 100 ez
    rd 2: 2 x 50 on 1:10, 2 x 50 on 1:20 fast, 150 ez [did 75's on first group)
    rd 3. 1 x 50 on 1:10, 3 x 50 on 1:30 fast, 200 ez [did 100's on fast]
    -------
    2 x 150 yds Paceline swim as group [slow to fast, then fast to slow] for warmdown
    extra 50
    [Masters/Rec/2550 yds/65 minutes]
    ======================

    Fun swim with Mary, Greg, Kevin, Jim, and Sean.
    Categories
    Swim Workouts
  8. Friday 7/27/18

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

    800 swim w/ paddles + fins + SNKL
    4x50 @ :10 rest FL kick w/ BD
    4x50 @ 1:00 FL drill (25 R arm/25 L arm)
    4x50 @ :10 rest scull (25 front FL catch/25 normal) w/ buoy + SNKL

    15x100 @ 1:40 D1-5 add-on FL as follows:
    #1 - 100 FR
    #2 - 25 FL/75 FR
    #3 - 50 FL/50 FR
    #4 - 75 FL/25 FR
    #5 - 100 FL (1:12+, 1:11, 1:02*)
    *last 5 w/ fins add-on to the back (100 FR, 75 FR/25 FL, etc.)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 7/30/18

    by , July 27th, 2018 at 05:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [1:45] 50st/50free or IM
    3 x 100 1:45 [1:30]
    2 x 50 1:00 [:50] strong

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

    Freestyle set
    3 x 150 2:30 [2:15]
    3 x 150 2:25 [2:10]
    3 x 150 2:20 [2:05]
    3 x 150 2:15 [2:00]
    [Desc each group 1-3]

    Stroke set
    4x
    3 x 50 1:15 [1:05] fly-back-brst
    1 x 50 1:30 [1:15] stroke strong choice

    Warm down
    4 x 50 1:00

    Total: 4200
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  10. Thursday 7/26/18

    PM LCM w/ Trip @ LRRC
    TBC post swim

    Swim:

    600 (75 swim/50 kick in S-line/25 scull) w/ SNKL
    4x100 @ 2:20 "Rouse 100s" w/ fins
    8x50 @ 1:00 FR swim w/ SP

    24x50 @ :50 FR
    1 FAST/3 AE (:31)
    2 FAST/2 AE (:31+, :31)
    3 FAST/1 AE (:32-, :33, :32+)
    4 FAST (:33-, :32+, :33, :33-)
    4 AE
    4 FAST (:33-, :32+, :32, :31+)

    100 EZ

    Total: 2700

    TBC:
    :45 per exercise

    2x
    ground to press w/ 2x 10# db
    table top push-up
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    1:00 REST

    2x
    table top push-up
    single leg squat (switch legs halfway)
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    table top rotations (also called table top twists, table top kick outs, break dancers [my word for them], beat boys, etc.)
    1:00 REST

    2x
    ground to press w/ 2x 10# db
    table top push-up
    reverse lung to high knee (switch legs halfway)
    table top rotations
    plank rotations
    1:00 REST

    "Sally" (3:30)
    "Up" - weighted sit up w/ 12# db
    "Down" - return to start position SLOWLY
    "Hold" - sit-up position shoulder press w/ 12# db
  11. Sarasota Y Sharks Masters GOLD Workout 7/27/18

    by , July 26th, 2018 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]
    6 x 50 1:30 [1:15] kick

    Main set
    6 x 100 2:20 [2:00] choice
    [#1/4 mod, #2/5 build, #3/6 50mod/50fast]

    Sprint set
    3 x 50 2:00 block starts
    1 x 50 2:00 blocks race pace

    MEET SWIMMERS WARM DOWN

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    4 x 100 1:40 [1:30] neg split
    1 x 300 5:00 [4:30] long & strong
    6 x 50 1:00 [:50] desc 1-3/4-6
    1 x 200 3:20 [3:00] long & strong
    4 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 2400/4000
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  12. 7/26/18 Workout

    by , July 26th, 2018 at 09:59 AM (Swimming Through Jello)
    7/26/2018 Pool Workout
    LHS, SCY

    Still super sore from the power cleans/burpees combo Tuesday. Especially traps, but everything is a little fuzzy. Also walked into the pool and the burglar alarm was blaring - did some searching and apparently the pool painting crew had taped the outside door contacts together instead of impairing the alarm so they could prop the door open and one of the contact pairs has come untaped. Took a bit to find it, so just a little delayed.

    4x{200 fr 3:00 br 3-4-5-3 x50
    100 k/dr 2:00}

    6x{3x50 1:00 D1-3 (o-fr, e-IMO)
    2x100 D #2 by round (o-IM 1:40, e-k 1:50)}

    2x{100 fr overkick 1:30, 100 ez 2:00}

    100 warmdown

    3800y
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  13. Wednesday 7/25/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 FL kick w/ fins + BD
    100 swim
    100 progressive scull w/ buoy + SNKL

    3x200 @ 2:50 pull w/ paddles
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 3:00 swim w/ 12.5M kick-outs off every wall
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 2:40 D1-3 (2:32, 2:29, 2:22)

    100 EZ

    Total: 3300

    CORE7:
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :30, RD3 alternate every :15)
    - full body crunch (RD1 no weight, RD2/3 w/ 10# db)
    - sit-up to Russian twist w/ 10# db (RD1 3 twists each side, RD2 2 twists each side, RD3 no twists just weighted sit-ups)
    - straight leg hip raise/power crunch w/ twist (:30 each exercise, RD2 reverse order, RD3 leg lift to hip raise for 1:00, no power crunch)
    - half burpee w/ side jumps
    - table top twists
    - mountain climbers/table top jumps (:30 each exercise)
  14. Sarasota Y Sharks Masters GOLD Workout 7/26/18

    by , July 25th, 2018 at 12:31 PM (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]
    4 x 50 1:15 [1:05] stroke
    3 x 100 2:30 [2:15] kick
    4 x 50 1:00 [:50] desc 1-4

    Main set
    10 x 50 1:30 [1:15] choice
    [#3-6-9 fast, #10 easy, perfect stroke all others]

    Sprint set
    3 x 50 2:00 block starts
    1 x 50 2:00 blocks race pace

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    5 x 100 1:40 [1:30] neg split
    2 x 100 2:00 [1:45] IM or 50st/50fr
    5 x 100 1:40 [1:30] neg split
    4 x 50 1:15 [1:05] stroke
    5 x 100 1:40 [1:30] neg split & desc 1-5

    Warm down
    4 x 50 1:00

    Total: 2200/3900
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  15. Tuesday 7/24/18

    AM SCY Solo @ LRRC

    400 swim every 4th 25 BK
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:40 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:35 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x125 @ 2:00 kick first/last 25 UW w/ fins

    Total: 3000
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 7/25/18

    by , July 24th, 2018 at 03:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] choice
    1 x 300 7:30 [6:45] kick
    4 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]

    Main set
    4x
    1 x 100 2:30 [2:00] mod
    1 x 50 1:30 [1:15] strong choice

    Sprint set
    2 x 50 2:00 blocks choice
    2 x 50 4:00 blocks race pace
    [relay starts]

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    2x
    4 x 200 3:20 [3:00] long & strong
    4 x 50 1:10 [1:05] stroke

    Warm down
    4 x 50 1:00

    Total: 2300/4100
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  17. 7/23-24/18 Workout

    by , July 24th, 2018 at 09:11 AM (Swimming Through Jello)
    Monday, 7/23/2018 Part Two - Garage Squats

    Back Squat - 45/5, 135/3, 185/2, 225/2, 260/2,2,2,2,3,3

    Tuesday, 7/24/2018 CrossFit Workout

    Warmup - 400m yog, med ball circuit, stretching

    Clean & Jerk - 135/2, 165/1, 185/1, 205/1, 225/1, 245/1

    Conditioning - 10 rounds
    1:00 - 10 lateral bar over burpees, max power cleans 135#
    2:00 rest

    138 total reps

    Ultimate Frisbee league game tonight.
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  18. Monday 7/23/18

    AM LCM Solo @ LRRC
    PM LCM w/ Trip @ LRRC

    AM swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:45 BK k/sw/dr/bld w/ fins
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ paddles

    4/6/2 off EVERY wall:
    4x100 @ 1:15 (1:10, 1:12, 1:12+, 1:13)
    100 @ 2:00 BK
    3x100 @ 1:15 (1:12, 1:13, 1:13)
    100 @ 2:00 BK
    2x100 @ 1:15 (1:12+, 1:13)
    100 @ 2:00 BK
    100 @ 1:15 (1:07)

    6x50 FL kick w/ fins + BD
    2 @ :50
    2 @ :55
    2 @ 1:00

    4/6/2 off EVERY wall:
    4x50 @ :40 (:33, :34, :35, :35)
    50 @ 1:00 BK
    3x50 @ :40 (:33, :34, :35)
    50 @ 1:00 BK
    2x50 @ :40 (:34, :34+)
    50 @ 1:00 BK
    50 @ :40 (:31)

    150 EZ

    Total: 4400

    PM swim:

    400 swim "long and loosen"

    15x100 @ 1:40 breathe every 4 pull w/ paddles
    ** Try to keep lowest stroke count possible. I was as low as 25 strokes/50, and my highest was 28 strokes/50.

    100 EZ

    Total: 2000

    Updated July 24th, 2018 at 03:16 PM by Calvin S

    Categories
    Swim Workouts
  19. Workout 07/23/18: evening

    by , July 23rd, 2018 at 09:02 PM (Maple Syrup with a Side of Chlorine)
    Took the weekend off from swimming and enjoying some quality family time. The age group team has a meet tomorrow night during out regular Masters time so I hit the pool before dinner tonight...

    200 free/200 back/200 im drill
    1000 shark swim
    300 as: 25 DPS, 25 fast, 25 DPS; alternating free and back by 75
    100 loosen and out
    [Solo/Masters/2100 yds/35 min]
    ====================
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 7/24/18

    by , July 23rd, 2018 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    6 x 50 1:30 [1:15] stroke
    6 x 50 1:30 [1:15] free
    [1/4 build, 2/5 easy, 3/6 fast]

    Sprint set
    2 x 50 2:00 blocks choice
    2 x 50 4:00 blocks race pace
    [relay starts]

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    1 x 400 6:40 [6:00] long & strong
    4 x 100 1:40 [1:30] desc 1-4
    8 x 50 1:10 [1:05] odds: stroke, evens: free
    4 x 100 1:40 [1:30] desc 1-4
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 2200/4000
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