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  1. Workout 8/21/18: evening

    by , August 21st, 2018 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    Last practice before the pool closes for 2 weeks. Just me and Greg in the water ...


    6 x 100 on :20sr (swim, kick, pull by 100)
    6 x 75 on :20sr (fast middle 25, went on 1:15) + extra 50
    4 x 100 on :20sr (k-stroke by 50. Did 200 breast for time on first (1:38, 3:20))
    3 x 50 on :20 sr (pull)
    2 x 125 on :20sr (fast second 50) + extra 50
    1 x 400 - build by 100. (Did 400 IM for time: 1:22, 1:26, 1:37, 1:13= 5:38)
    200 loosen and out
    [Masters/Rec/2600 yds/1 hr]
    ===============

    It's been fun competing in the FlowSwimmers Virtual Swimtathlon this year. We are in the third stage which is made up of 200's of each stroke + 400 IM. I did the two events today, so added to my swims at Harvard I only have the 200 free to get in before the end of Sept. During the final quarter of the year we have the opportunity to reswim any event for a better time. Nice motivation to stay consistent, or close to it, with training.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 8/22/18

    by , August 21st, 2018 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    8 x 25 :45 choice
    3 x 100 2:15 kick
    8 x 25 :45 choice
    3 x 100 1:30

    Main set
    10 x 75 1:30
    10 x 50 1:05
    10 x 25 :30
    [Each group: desc 1-3/4-6/7-9 #10 easy]
    [1-3 in each group are stroke, all others choice]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:45 neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
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  3. 8/21/18 Workout

    by , August 21st, 2018 at 08:12 AM (Swimming Through Jello)
    Tuesday, 8/21/2018 CrossFit Workout

    Warmup - 250m row, 30s HS hold, 30s bar hang, scap retractions, stretching, KB warmup

    Strength -
    A1) Push Press - 45/8, 135/8, 165/8,8,8
    A2) Good Morning - 45/8, 135/8,8, 165/8

    Conditioning - Partner workout, even reps
    1000m row
    100 situps
    100 cal air bike
    1000m ski erg
    100 KB swings 53#
    20:55
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  4. Monday 8/20/18

    PM LCM Solo @ LRRC

    500 swim 4/6/2 turns
    5x100 @ 1:45 k/sw/dr/bld
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x
    6x50 @ 1:00 kick 25 UW/25 on back w/ fins
    odd: UW on back
    even: UW on stomach
    4x100 @ 1:40 w/ fins
    odd: 50 BR w/ FL kick/50 FR w/ strong kick
    even: 50 FL 2-2-3 drill/50 FR w/ strong kick
    :20 REST

    4x200 @ 2:40 pull w/ paddles + SNKL
    1:20 REST
    2x200 @ 2:35 pull w/ paddles + SNKL
    :50 REST
    2x200 @ 2:30 pull w/ paddles + SNKL

    4x50 @ 1:00 FR swim w/ perfect stroke

    Total: 5000
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 8/21/18

    by , August 20th, 2018 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 150 2:30 50fistdrill/100swim
    2 x 100 1:30
    10 x 25 :30 choice

    Kick set
    1 x 300 6:45
    8 x 25 :45 fast

    Sprint set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 sprint, break 5secs @ each 25
    1 x 25 1:00 easy
    1 x 100 2:00 sprint, break 10secs @ 50
    1 x 25 1:00 easy
    1 x 100 2:00 sprint
    1 x 25 1:00 easy
    [All swims choice]

    Freestyle set
    6x
    1 x 100 1:30 mod
    1 x 100 1:30 build
    1 x 100 1:30 strong

    Warm down
    4 x 50 1:00

    Total: 4450
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  6. 8/18+8/21/18 Workouts

    by , August 20th, 2018 at 08:57 AM (Swimming Through Jello)
    Saturday, 8/18/2018 CrossFit Competition

    Various warmups before and between events.

    Event #1 - AMRAP 13
    One partner works through:
    50 KB swings 70#/53#
    50 Overhead lunge steps 45#/25#
    50 box jump overs 24"/20"
    50 DB 1-arm snatch 50#/35#
    50 burpees
    While other partner does 200m run and alternate
    1 rounds + 3 lunge steps

    Event #2 - AMRAP 8, partner leapfrog style
    2 pullups
    2 D-Ball clean over shoulder 50#/30#
    2 D-Ball squats 50#/30#
    Add 2 reps each round

    Through round of 16 + 10 squats

    Event #3 - Thruster speed ladders
    Rd1 - 95/5, 115/5, 135/5, 155/5
    Rd2 - 95/5, 115/5, 145/5, 165/5

    Partner and I got 2nd overall - 2/4/2 by event. Was fun! Pretty sore though.

    BBQ and some beers afterward, nice to hang out with gym people not in gym mode.

    Dug more honeysuckle stumps out Sunday - a couple big ones!


    Monday, 8/20/2018 Pool Workout

    Definitely still sore... shoulders not feeling it! Too bad it was distance day :P

    5x150 o-fr d1-3 to 80%, o-k/dr/sw

    3x{3x50 k 1:05
    2x50 catchup :55
    1x50 build :45}

    4x400 6:00 D1-4
    1-sw
    2,3-p
    4-sw
    //Not pretty! I am clearly not a distance swimmer anymore.

    6x50 st/fr EZ 1:00

    2x{75 fr smooth 1:10
    2x50 build :50
    3x25 fast - 2 breath/1 breast/0 breath :30}

    200 warmdown

    4250y
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  7. Sarasota Y Sharks Masters GOLD Workout 8/20/18

    by , August 19th, 2018 at 09:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke
    4 x 75 1:15
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 75 1:45 fast

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    2 x 150 2:10 last 50 strong
    4 x 75 1:05 desc 1-4

    Main set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 fast
    1 x 25 1:00 easy
    1 x 75 1:30 fast
    1 x 25 1:00 easy
    1 x 50 1:00 fast
    1 x 25 1:00 easy
    1 x 25 1:00 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  8. Saturday 8/18/18

    AM SCY Solo @ LRRC

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    2x200 @ 2:40 D1-2 by 200 and RD pull w/ paddles + SNKL
    RD1: 2:30, 2:28
    RD2: 2:18, 2:07

    50 @ :50 FR kick w/ BD
    :25 REST
    2x50 @ :50 FR kick w/ BD
    :25 REST
    3x50 @ :50 FR kick w/ BD
    :25 REST
    4x50 @ :50 FR kick w/ BD

    100 EZ

    Total: 2600
    Categories
    Swim Workouts
  9. Workout 08/18/18: morning

    by , August 18th, 2018 at 01:59 PM (Maple Syrup with a Side of Chlorine)
    Last Saturday practice before the Rec's annual two week shutdown. We still have one more practice this coming week on Tuesday.

    200 swim - 100 kick - 100 pull

    Broken Mile:
    3 x 100 on 2:00 (even pace)
    4 x 150 on 3:00 (even pace, a little faster)
    3 x 200 on 4:00 (even pace, a little faster)
    3 x 50 on 1:00 fast!

    5 x 50 together (close quaters...ows experience)
    200 loosen and out
    (Got in am extra 200 as well)
    [Masters/Rec/2700 yds/60 min]
    ==========================

    Had a good workout today with Greg, Libby, Mary, Kevin, and Jim who joined us late. I was able to hold 112s on the hundreds, 150s on the 150s, and 230s on the 200s. I tried but was not able to crack 30 on any of the 50s.

    Updated August 18th, 2018 at 02:27 PM by rxleakem

    Categories
    Swim Workouts
  10. Friday 8/17/18

    AM SCY Solo @ LRRC
    PM SCY w/ Doug and Dr. J @ LRRC "When Trip Strauss is away, it's short course yards all day!"

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    2x
    50 @ :40
    100 @ 1:20
    150 @ 2:00
    200 @ 2:40
    D1-4 by distance
    :20 REST
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    1:00 REST
    RD1: 50 FL, 100 FL/BK, 150 FL/BK/BR, 200 I.M. (2:24)
    RD2: 50 FR, 100 BR/FR, 150 BK/BR/FR, 200 I.M. (2:22+) w/ 4/6/2 turns on all FR

    6x100 @ 1:30 FL kick w/ fins + BD
    200 EZ 4/6/2 turns

    Total: 3200

    PM Swim:

    1000 SKIPS

    8x75 @ 1:45 "Claire Lockridge Set"**
    4 - FR
    4 - FL

    100 EZ

    Total: 1700

    ** Claire Lockridge Set is a breath control set developed by the Arizona team. It is named after one of their distance swimmers who was unable to complete the set properly for years (until her senior year, or so Blair Bish tells me). The format is as follows:
    75 w/ 5 breaths max/4 breaths max/3 breaths max by 25
    75 w/ 4 breaths/3 breaths/2 breaths
    75 3-2-1
    75 2-1-0
    Since it was Friday Fly Day, I tried the second four FL. To be fair, I counted the breath at the turn as one of the breaths for each 25, so it actually looked more like this on the second four:
    75 4-3-3
    75 3-2-2
    75 2-1-1
    75 1-0-0
    Categories
    Swim Workouts
  11. Thursday 8/16/18

    PM LCM Solo @ LRRC "Total Body Conditioning from Hell"
    TBC post swim

    2x
    400 swim w/ fins + paddles + SNKL
    6x50 @ 1:00 k/dr/sw
    RD1: 3 FL, 3 BK
    RD2: 3 BR, 3 FR
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

    5x100 @ 1:25 (1:20, 1:20, 1:21, 1:19, 1:19)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:14, 1:15, 1:14, 1:16, 1:18+)
    50 @ 1:20 EZ
    5x100 @ 1:15 (1:11+, 1:12, 1:13, 1:13, 1:13+)

    100 EZ

    Total: 3700

    TBC:

    6:00 to get as many rounds and as high as possible:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 5x each exercise, then go to 10, then 15, and so on.
    Results: made it to the 19th rocket push-up out of 20

    2x
    :45 weighted crunch w/ 10# db
    :45 full body crunch w/ 10# db
    :45 elbow-to-knee oblique crunch (switch leg/arm halfway)
    1:00 REST

    2x
    :45 reverse lunge w/ 10# db
    :45 kong w/ 10# db
    :45 mountain climbers w/ floor pads
    :45 kong w/ 10# db
    :45 reverse lunge w/ 10# db
    1:00 REST

    7:00 to try and finish:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 20x each exercise, then go to 15, then 10, then 5.
    Results: only person to finish, and with ~ :25 to spare.
  12. Sarasota Y Sharks Masters GOLD Workout 8/17/18

    by , August 16th, 2018 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    12 x 50 1:05 alt 1free/1stroke

    Kick set
    2x
    1 x 200 4:30
    1:00 [vertical kick]

    Main set
    3x
    2 x 25 :40 free [perfect stroke]
    1 x 50 1:00 stroke [mod]
    1 x 75 1:10 free [build]
    1 x 75 1:30 stroke/IM [build]
    1 x 50 :50 free [mod]
    2 x 25 :40 stroke [perfect stroke]

    Freestyle set
    1 x 400 5:45 long & strong
    4 x 100 1:30 desc 1-4
    1 x 300 4:15 neg split
    3 x 100 1:30 desc 1-3
    1 x 200 2:45 neg split
    2 x 100 1:30 desc 1-2

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  13. 8/16/18 Workout

    by , August 16th, 2018 at 08:32 AM (Swimming Through Jello)
    Thursday, 8/16/2018 CrossFit Workout

    Warmup - 3x(100m jog, 15 squats, 10 pushups, 15 situps), stretching, PVC drills

    Strength - Hang Squat Clean - 135/5, 165/5, 185/5, 205/5, 225/5
    //225 last rep was ugly because my grip was shot, but I got it!

    Conditioning - 3 rounds
    400m run
    12 l-arm DB SDHP 50#
    12 r-arm DB SDHP 50#
    24 goblet squats 50#
    11:39

    Will take Friday off, intra-gym competition on Saturday.
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    Uncategorized
  14. Wednesday 8/15/18

    PM LCM w/ Trip and Jack Gooding @ LRRC "I don't swim for Top Tens, I swim for blog shout-outs" - Trip Strauss
    CORE7 post swim

    1000 SKIPS
    3x200 @ 3:00 kick 1st/5th 25 UW w/ fins

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL (2:38, 2:35, 2:36, 2:37)
    3 - swim 12.5M kick off every wall
    3 - 4/6/2 turns D1-3 (2:37, 2:30, 2:20)

    100 EZ

    Total: 3700

    CORE7:
    RD1 & RD2:
    - plank/plank reach (RD2 w/ 10# db)
    - plank rotations
    - moving plank
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :15)
    - reverse lunge to hop
    - elevated flutter kicks/elevated scissor kicks (RD2 w/ 10# db held above head)
    - floor wipers (RD2 w/ 10# db held above head)

    RD3:
    - half burpees
    - reverse crunch
    - weighted crunch w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :30)
    - reverse lunge w/ 10# db above held above head
    - elevated flutter kicks/elevated scissor kicks w/ 10# db held above head
    - floor wipers up and over w/ 10# db held above head

    SHOUT OUT: To everybody I beat today (Trip Strauss and Jack Gooding), and everybody I would have beaten today if they had raced me (Doug Martin). Thanks for making me [look] better!
  15. Sarasota Y Sharks Masters GOLD Workout 8/16/18

    by , August 15th, 2018 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :45 stroke
    4 x 50 1:15 kick
    4 x 100 1:30
    6 x 25 :30 choice
    4 x 50 1:15 kick

    Stroke set
    4x
    1 x 50 1:05 stroke
    1 x 100 2:00 IM/stroke

    Freestyle set
    4 x 50 :50 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 100 1:30 neg split
    4 x 75 1:00 last 25 strong
    4 x 50 :40 all strong

    Sprint set
    4x
    4 x 25 :40 alt 1easy/1sprint
    1 x 50 1:20 sprint

    Warm down
    4 x 50 1:00

    Total: 4300
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  16. 8/15/18 Workout

    by , August 15th, 2018 at 08:44 AM (Swimming Through Jello)
    Wednesday, 8/15/2018 Pool Workout

    Pool was unexpectedly warm today, had trouble pushing myself like I wanted to. Got the work done though. Slower intervals because I just went with everybody else but it let me descend a little harder.

    300 fr/200 k/300 f-st-f/200 p/300 build

    3x{200 3:15
    3x50 k 1:10
    200 3:15
    3x50 p 1:00
    200 3:15}
    D 200s 1-3, rd1,2-fr, rd3-k/fins

    200 warmdown

    4200y - new Masters yardage record!

    Ozark SCM champs is apparently going to be Nov 3. Should give me time to get back in pretty good shape and then after my early-October vacation to get back into it and then mini-taper.
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 8/15/18

    by , August 14th, 2018 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    5 x 50 1:00 desc 1-5
    6 x 25 :30 strong

    Kick set
    2 x 150 3:30
    1:00 [vertical kick]
    8 x 25 :45 fast

    Sprint set
    3x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    3x
    1 x 75 1:00 free
    1 x 50 1:00 free
    1 x 25 1:00 free

    Freestyle set
    4 x 250 3:45 neg split PULL
    4 x 125 1:45 last 25 strong
    4 x 75 1:00 desc 1-4 NO GEAR

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  18. 8/14/18 Workout

    by , August 14th, 2018 at 08:04 AM (Swimming Through Jello)
    Tuesday 8/14/2018 CrossFit Workout

    Warmup - bike, run, row, plyo, stretching

    Strength - A) Supinated BB row - 135/8,8,8,8
    B) 1-arm farmers carry - 4x110#x60m ea arm

    Conditioning - 3 rounds for time
    500m row
    12 l-arm DB PP 50#
    12 r-arm DB PP 50#
    8:22
    Categories
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  19. Monday 8/13/18

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 k/dr/sw I.M.O. w/ fins
    **BR done as 50 FL kick on back/50 BR w/ FL kick/50 BR w/ FR kick

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:20 D1-3 (1:16, 1:13, 1:10)
    300 @ 4:30 breathe 2-4-6 by 50 pull w/ paddles

    Total: 3000
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 8/14/18

    by , August 13th, 2018 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    8 x 25 :45 stroke
    4 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    8 x 25 :45 fast
    1 x 100 2:15

    Stroke set
    6 x 75 1:30 IM or stroke
    [IMers: #1/2 strong fly, #3/4 strong back, #5/6 strong brst]

    Sprint set
    1 x 50 1:00 easy
    6 x 25 :20 sprint
    1 x 50 1:00 easy
    8 x 25 :25 sprint
    1 x 50 1:00 easy
    10 x 25 :30 sprint
    [All swims choice]

    Freestyle set
    5x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized