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  1. 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
  2. Sarasota Y Sharks Masters GOLD Workout 7/30/18

    by , July 27th, 2018 at 04:01 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
    Categories
    Uncategorized
  3. 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
  4. Sarasota Y Sharks Masters GOLD Workout 7/27/18

    by , July 26th, 2018 at 11:37 AM (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
    Categories
    Uncategorized
  5. 7/26/18 Workout

    by , July 26th, 2018 at 08:59 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
    Categories
    Uncategorized
  6. 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)
  7. Sarasota Y Sharks Masters GOLD Workout 7/26/18

    by , July 25th, 2018 at 11:31 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]
    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
    Categories
    Uncategorized
  8. 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
  9. Sarasota Y Sharks Masters GOLD Workout 7/25/18

    by , July 24th, 2018 at 02:00 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
    Categories
    Uncategorized
  10. 7/23-24/18 Workout

    by , July 24th, 2018 at 08:11 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.
    Categories
    Uncategorized
  11. 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 02:16 PM by Calvin S

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

    by , July 23rd, 2018 at 08:02 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
  13. Sarasota Y Sharks Masters GOLD Workout 7/24/18

    by , July 23rd, 2018 at 01:24 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
    Categories
    Uncategorized
  14. 7/23/18 Workout

    by , July 23rd, 2018 at 08:59 AM (Swimming Through Jello)
    Took the weekend off workouts - did lots of fun stuff instead since the wife didn't have to work any camps this weekend for the first time since May. Went to a farmer's market, the zoo, water park, took the dogs to the dog park and a local sculpture park, did yard work. Good weekend. Back in the water Monday at the normal pool finally!

    Monday, 7/23/2018 Pool Workout
    Lindbergh HS, SCY

    400 fr :45 rest
    300 50 1-arm dr, 25 sw fr/bk/fr/fl :30 rest
    200 neg split :15 rest
    100 build to 90%

    3x50 k 1:10
    100 fr 1:30
    3x50 dr 1:00
    200 fr/bk x25s 3:30
    3x50 k 1:10
    300 p/pads & snorkel 4:30
    3x50 dr 1:00
    400 k/fins fast

    6x50 ch/fr easy 1:00

    4x{100 neg split 1:30
    75 1:10 last 25 fast
    50 EZ :50
    25 FAST :30
    :30 rest}
    25s fl/bk/br/br

    200 warmdown

    4100y
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 7/21/18

    by , July 21st, 2018 at 09:50 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:15 [1:05] choice
    3 x 100 2:30 [2:15] kick
    4 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30]

    Main set
    3 x 100 2:30 [2:00] choice
    3 x 50 1:30 [1:15] choice
    1 x 50 easy
    [#1 perfect stroke, #2 build, #3 strong]

    Sprint set
    1 x 50 2:00 blocks 25fast/25easy
    1 x 50 2:00 blocks build to race finish
    1 x 50 2:00 easy
    1 x 50 2:00 blocks race pace

    [practice relay starts]

    MEET SWIMMERS WARM DOWN

    Freestyle/stroke set
    1 x 200 3:20 [3:00] free long & strong
    2 x 150 3:00 [2:45] 50st/50fr/50st
    3 x 100 1:40 [1:30] free desc 1-3
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] free strong
    3 x 100 1:40 [1:30] free desc 1-3
    2 x 150 3:00 [2:45] 50st/50fr/50st
    1 x 200 3:20 [3:00] free long & strong

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  16. Friday 7/20/18

    AM SCY Solo @ LRRC "FRY-day Fly Day"

    It is now 96 degrees with a heat index of 109. It was already well over 90 when I got in to swim a little after 9:00 am. The club team was hogging every lane in the LCM pool so I went SCY, but that pool's temperature was probably 85-86. Needless to say, I was equal parts baking and boiling this morning.

    2x
    300 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins
    3x150 @ 2:00 D1-3
    #1 - 50 FL/100 FR
    #2 - 50 FR/50 FL/50 FR
    #3 - 100 FR/50 FL

    24x25
    4 @ :40 FL kick w/ BD
    4 @ :30 FL swim SMOOTH
    4 @ :40 FL drill (6 kick/underwater recovery drill)
    4 @ :30 FL swim BUF
    4 @ :40 15M FAST FL kick UW/EZ to wall
    4 @ :30 FL swim FAST

    300 EZ

    Total: 3000
    Categories
    Swim Workouts
  17. 7/19 part 2, 7/20/18 Workout

    by , July 20th, 2018 at 08:14 AM (Swimming Through Jello)
    Thursday, 7/19/2018 Garage Lifting (PM Workout)

    Warmup - playing with dogs at the dog park

    Tempo Back Squat (5 count down, 3 count pause, fast up) - 45/3, 135/3, 185/2, 225/2x6

    Friday, 7/20/2018 CrossFit Workout

    Warmup - plyos, shoulder light DB warmup

    Strength - Shoulder Press - 45/5, 75/5, 85/3, 95/3, 105/3, 115/3, 125/3, 125/1,1, 115/5,5,5
    Pullups - 6x3x62#

    Conditioning -
    2 rounds
    100 double unders
    500m row
    50 wall balls 20#
    400m run
    18:59

    Some drama over the continuation of the Masters team I swam with in the winter/spring until they closed the pool for cleaning over the summer. Admins weren't very good at keeping organization so it seems like they were going to quietly cancel the group until we all spoke up. They decided they wouldn't cancel but they were going to do better billing (fine) and want everybody to be one unified group, i.e. all do one training program or close to it (not as fine). A few of us compete (and those of us that do all have different specialties) but most are fitness. So the ones of us that compete are going to give it a chance, try to push for some speed/sprint work in the program and see how it goes. That pool opens back up next week.
    Categories
    Uncategorized
  18. Thursday 7/19/18

    PM LCM 1/2 Solo, 1/2 w/ Trip @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 FR kick D1-3 in pairs w/ BD
    2 @ 1:10
    2 @ 1:05
    2 @ 1:00
    3x100 @ 1:30 pull breathe every 6 w/ SP

    4x100 @ 2:20 "Rouse 100s" w/ fins (to kill time while Trip warmed up)

    15x100 @ 1:40 (Trip did just swim w/ breath control work, I did the following)
    5 kick D1-5 w/ fins + BD (1:23, 1:19, 1:14, 1:09, 1:04)
    5 pull D1-5 w/ paddles + SNKL (1:18, 1:15, 1:13, 1:09, 1:06)
    5 swim D1-5 (1:17, 1:14, 1:11, 1:08, 1:05)

    100 EZ

    Total: 4000

    Updated July 19th, 2018 at 11:22 PM by Calvin S

    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 7/20/18

    by , July 19th, 2018 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    8 x 50 1:15 [1:05] alt 1stroke/1free

    Kick set
    6 x 50 1:20 [1:15]
    [#3 & 6 fast]

    Main set
    4 x 100 2:15 [2:00] choice
    4 x 50 1:30 [1:15] choice
    [#1-3: perfect stroke, #4 fast]

    Sprint set
    4x
    1 x 100 2:30 [2:00] easy
    1 x 50 1:30 [1:20] 100% race pace
    [All swims choice]

    MEET SWIMMERS WARM DOWN

    Freestyle set
    3x
    3 x 100 1:40 [1:30] neg split & desc 1-3
    1 x 100 2:00 [1:45] best effort

    Warm down
    4 x 50 1:00

    Total: 2700/3900
    Categories
    Uncategorized
  20. 7/19/18 Workout

    by , July 19th, 2018 at 08:43 AM (Swimming Through Jello)
    Thursday, 7/19/2018 Pool Workout
    With CrossFit people, SCY

    100 fr/100 IM/100 k

    2x200 fr
    4x100 k
    8x50 dr/sw k/dr IMO

    8x25 IMO fast

    200 warmdown

    1900

    Will do some tempo squats in the garage tonight.
    Categories
    Uncategorized