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  1. Wednesday 2/6/19

    AM SCY Solo @ LRRC
    PM SCY w/ Trip (sort of*) @ LRRC "I.M. work"
    * Trip did 4x100 @ 1:40 @ 500 PACE during my 400 I.M. set

    AM Swim:

    600 swim (100 FR/100 BK) w/ 4 FL kicks off walls
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:05 (1:01, 1:03, 1:04, 1:05)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:05)
    1:05 REST
    2x100 @ 1:05 (1:02+, 1:04+)
    1:05 REST
    100 @ 1:05 (:59)

    5x200 @ 3:00 FR kick on BK 5 FL kicks off all walls w/ fins

    Total: 3000

    PM Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:40 25 dr/25 swim, work transitions!
    1 - FL/BK
    1 - BK/BR
    1 - BR/FR

    "Kind of, sort of Broken 400 I.M."
    4x25 @ :25 SMOOTH FL (:13, :14, :14, :15) ~ :57
    2x50 @ :50 PACE BK (:32+, :33) ~ 1:06
    2x50 @ :50 PACE BR (:34, :35) ~ 1:09
    100 @ 1:40 RACE FR (:57)
    Total time: ~4:09

    400 EZ

    Total: 2600
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 2/7/19

    by , February 6th, 2019 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:45
    4 x 50 1:05 stroke
    2 x 100 1:30
    1 x 200 3:00

    Kick set
    1 x 100 2:15
    1:00 [vertical kick]
    2 x 50 1:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Stroke set
    4x
    1 x 25 :45
    1 x 125 2:15 IM
    [25s: RD1 fly, RD2 back, RD3 brst, RD4 free]

    Sprint set
    3x
    1 x 25 :45 easy
    1 x 50 1:15 fast
    1 x 25 :45 easy
    1 x 100 2:00 fast
    [RD1 stroke, RD2/3 choice]

    Freestyle set
    2x
    4 x 100 1:30
    4 x 75 1:05
    4 x 50 :50
    [Desc each group 1-4]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. 2/5-2/6 Workout

    by , February 6th, 2019 at 09:04 AM (Swimming Through Jello)
    Tuesday, 2/5/2019 CrossFit Workout

    Warmup - 4x(40sec row ez, 20sec row fast, 3 walkouts, 3 RBM, 10 situps), barbell warmup

    Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 315/5, 335/5, 355/5

    Conditioning - AMRAP 7
    10 power snatch 75#
    3 bar muscleup
    6 rounds + 1 BMU
    //ripped my dang hand somewhere around round 4... threw me off my rhythm.


    Wednesday, 2/6/2019 Pool Workout

    Swam with the National group this morning. Decent amount with fins and I had some calf cramping issues (in both legs!), so I missed probably 200-300 out of this workout stretching. Still a good workout.

    200 fr 3:00/100 IM k 2:00
    200 fr 2:50/100 IM dr 1:45
    200 fr 2:40/100 IM 1:30

    Kick set - all on 1:40/100 pace, all last 25 fast
    100
    100-75
    100-75-50
    100-75-50-25

    2x150 2:10 fr cuise
    4x75 1:10 fr d1-2 to 500 pace, d3-4 to 200 pace
    2x150 2:15 50 st/50 fr/25 st/25 fr cruise
    4x75 1:15 o-ez fr, e-st 200 pace

    2x150 2:30 ez
    4x75 1:00 fr w/fins + pads d1-2 to 200 pace, d3-4 to 100 pace
    2x150 2:40 50 st/50 fr/25 st/25 fr ez
    4x75 1:10 w/fins o-ez fr, e-st 100 pace

    K w/fins, all on 1:20/100 pace, all half UDK last 25
    100
    100-75
    100-75-50
    100-75-50-25

    100 fr/100 IM /100 fr/100 IM warmdown

    5200y, we'll say I did 4900 of it.
    Categories
    Uncategorized