View RSS Feed

All Blog Entries

  1. Thursday - LONG swim - 5k!

    by , July 12th, 2019 at 01:29 PM (Middle Aged Distance)
    So yesterday I got the Masters workout from my coach, and thought it looked a little long but didn't think much of it. Then as I was adding it up I realized I'd be right around 5k... turns out I was supposed to pick either the distance or sprint set... not both. Oops. I was in a full body ache afterward, but a good one, and felt pretty accomplished. Taking a rest day today! Feel free to pick one of the two sets below to shorten this...

    W/U (600):

    300 sw - fr/bk/br by 25
    200 kick
    100 drill

    Main 1 (2100):

    3x300
    1 - IM Rotation smooth @ 5:50
    2 - free desc 100's @ 4:30
    3 - 50 no free fast/100 fr @ 5:00

    2x250
    1 - IM - double best stroke @ 4:40
    2 - fr - build each 50 @ 3:40

    3x200
    1 - 50 nf/50 fr fast @ 3:20
    2 - 200 IM smooth @ 3:40
    3 - fr n/s @ 3:00

    1x100 choice nf fast @ 1:40

    50 easy

    Main 2 (2000):
    *If you are doing this as your only main set, this is the sprint set I was referring to. I went smooth on the swim portions but if you are skipping the distance set above, the swims are all fast

    2X {
    6x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :55
    5x50 - Rd 1 sw @ 1:00; Rd 2 kick @ 1:00
    4x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :50
    3x50 - Rd 1 sw @ :55; Rd 2 kick @ 1:00
    2x50 - Rd 1 kick @ 1:00; Rd 2 swim @ :45

    250 easy

    Total: 5000
    Categories
    Swim Workouts
  2. Wednesday - Breath Control

    by , July 12th, 2019 at 01:21 PM (Middle Aged Distance)
    This was a Masters workout I did later in the day, it was harder than I expected. Not too long, but good breath control sets.

    W/U (1200):

    400 swim
    2x100 kick
    400 pull (buoy, pads+buoy, pads, swim by 100)
    4x50 drill @ 1:00

    Main (1200):

    2x150 @ 2:30
    bc/-1/-2

    6x50 @ 1:10
    o - fr 3 breaths
    e - IMO fast

    3x100 @ 1:40
    no breath in and out of flags/turn

    6x50 @ 1:15
    o - fr 2/3 breaths
    e - IMO fast

    100 easy

    Total: 2500
    Categories
    Swim Workouts
  3. 7/12/19 Workout

    by , July 12th, 2019 at 09:01 AM (Swimming Through Jello)
    Friday, 7/12/2019 CrossFit Workout

    Warmup - jogging, stretching, barbell warmup

    Strength - A) Bench Press - 45/6, 95/6, 135/6, 155/6, 175/6
    B) Bent over row - 95/10, 135/10, 145/10

    Conditioning - 3 rounds
    400m run
    15 hang squat snatch 75#
    8:45

    Tough workout week! Have a bachelor party to go to this weekend so might lift in the garage Sunday but definitely taking rest day Saturday... feeling pretty beat up overall! Been trying to work hard this summer to get back in shape after I was sick, seems to be paying off.
    Categories
    Uncategorized
  4. 7/10-7/11/19 Workouts

    by , July 11th, 2019 at 12:07 PM (Swimming Through Jello)
    Wednesday, 7/10/2019 Pool Workout

    Lindbergh HS (SCY)

    I'm out of town Saturday and wife had a work meeting Wednesday night so I decided to go in for the sprint group practice in the afternoon so I can get my three swims in this week.

    300 fr 4:30
    6x100 IM - 1,2-k 1:45, 3-D/S 1:35, 4-S/D 1:35, 5,6-sw 1:25
    3x200 p 2:30

    2x{2x75 k d1-2 1:20
    3x50 bk k midpool :55
    4x25 k w/board d1-4 :30}

    3x{1x125 1:45 50 ez/75 fast
    2x100 1:30 50 ez/50 fast
    3x75 1:15 50 ez/25 fast}
    Rd 1 - fast fr
    Rd 2 - fast not free
    Rd 3 - fast w/pads + fins mix

    3x{25 fast off blocks
    50 ez
    25 bucket pull}
    Rd 1 - br
    Rd 2 - fr
    Rd 3 - fl

    100 warmdown

    4300y


    Thursday, 7/11/2019 Pool Workout

    Kennedy Rec Center (LCM)Decided to do the Masters workout hoping I would be able to cruise it a bit since I'm pretty sore from the past few days workouts, but... well, lots of long course fly and breast. At least the intervals were long!

    5x100 add-on backstroke :15 rest

    3x{4x150 3:00
    1 - 25 st1/125 st2
    2 - 25k st1/25 sw st1/100 sw st2
    3 - 25k st1/50 sw st1/75 sw st2
    4 - 100 sw st1/50 sw st2}
    Rd 1&3 - st1 fl, st2 fr
    Rd 2 - st1 br, st2 bk

    6x50 1:00 dr/sw warmdown

    2600m
    Categories
    Uncategorized
  5. Wednesday 7/10/19

    PM LCM Solo @ LRRC (Taper Day #9)

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x50 @ 1:00
    odd: BUF
    even: SMOOTH

    100 @ 800 PACE/400 I.M. closing speed (1:07++)

    200 EZ

    Total: 1300
    Categories
    Swim Workouts
  6. 7|9|19 SCM

    warmup (~20 min)
    50 easy fr
    50 easy bk
    1K bk with board fins

    main - USRP inspired (~10 min)
    10 x 30m on 1:00 as 15m fr(o)/br(e) / 15m UW atlantis
    • work breakout to stroke form and transition

    drill (~8 min)
    200 slowmotion fr snk
    6 ea slowmotion flipturn to breakout


    kick (~5 min)
    200 flutter kick
    Categories
    Uncategorized
  7. Tuesday 7/9/19

    PM LCM Solo @ LRRC "I.M." (Taper Day #8)

    500 Warm-up I.M.
    4x50 @ 1:10 FR kick w/ BD

    4x100 @ 2:00 k/sw/dr/bld
    - one each stroke I.M.O.

    4x50 @ :50
    #1 - FR simulate second 50 of 100 FL in 400 I.M. (:34-)
    #2 - BK @ 400 PACE (:39-)
    #3 - BR @ 400 PACE (:41-)
    #4 - FR @ 400 PACE (:33-)

    200 EZ

    Total: 1500
    Categories
    Swim Workouts
  8. 7/9/19 Workout

    by , July 9th, 2019 at 09:15 AM (Swimming Through Jello)
    Tuesday, 7/9/2019 CrossFit Workout

    Warmup - airbike, stretching, plyos

    Strength - A1) Split squat - 30/12, 45/12, 65/12
    A2) Strict upright row (DB) - 35/12x3

    Conditioning - For time
    400m row
    30 push press 95#
    20 C2B pullups
    100 double unders
    20 C2B pullups
    30 push press 95#
    400m row
    14:04

    //Forgot how to butterfly my C2Bs so that took forever. Was tough overall though!
    Categories
    Uncategorized
  9. Monday 7/8/19

    PM LCM w/ Trip (sort of) @ LRRC "800 pace" (Taper Day #7)

    500 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x50 @ :50 build to ~85%
    100 EZ

    2x100 @ 1:40 @ 800 PACE (1:08+, 1:08+)
    2x50 @ :50 @ 800 PACE (:34-, :34+)

    100 EZ

    Total: 1600
    Categories
    Swim Workouts
  10. 7|8|19

    LCM pool, used the 12m wide area

    13 x 24m fr nb’s on 2:00 (relay start from gutter)

    SCY meet in 7 weeks
    Categories
    Uncategorized
  11. Monday 7/8/19 - Shortened Masters Swim

    I have family in town this week so the good news is that I can get out of bed to go to Masters practice early in the morning and not be an evil mom and drag my kids with me. I had to get out by a certain time today so only got about an hour in but it was a quality workout. All LCM below:

    W/U (700):

    400 - 300 sw/100 kick
    3x100 drill IM mix - fl/bk, bk/br, br/fr

    Main (2000):

    4x100 fr @ 1:30 - bu/fast by 50
    2x200 smooth @ 3:15
    8x50 @ 1:00 - odd build, even fast - choice stroke (keep bu/fast the same stroke)
    2x200 smooth @ 3:15
    4x100 @ 1:45 - choice no free

    100 easy

    Total: 2800
    Categories
    Swim Workouts
  12. Last Week Swims - Delayed post

    With the holiday last week, I was busy getting what seemed like a million things done but I did get a light swim in on Wednesday. Took Thursday and Friday off, but got a small swim in on Saturday too with the hubby. Both are posted below. Low yardage last week but at least I was in!

    Wednesday 7/3/19

    W/U (500):


    300 swim
    200 kick

    Main (1600):

    4x400 @ :15 sec RI

    1 - pull with buoy at ankles
    2 - pull with buoy normal
    3 - pull with buoy and pads
    4 - swim w/ pads

    100 easy

    Total: 2200

    Saturday 7/6/19

    W/U (800):

    4x125 @ 2:15
    1 - 100 fr, 25 stroke
    2 - 75 fr, 25 stroke, 25 fr
    3 - 50 fr, 25 stroke, 50 fr
    4 - 25 fr, 25 stroke, 75 fr

    4x75 @ 1:15 - d/s/d choice

    Main (1200):

    4X{
    100 IM @ 1:50/1:45/1:40/1:35 by round
    100 Fr @ 1:15/1:20/1:25/1:30 by round
    4x25 @ :45 IMO by round

    100 easy

    Total: 2100

    Categories
    Swim Workouts
  13. 7/7-7/8/2019 Workouts

    by , July 8th, 2019 at 10:07 AM (Swimming Through Jello)
    Sunday, 7/7/2019 Garage Weights

    Snatch and squat Sunday again! Five pounds up on everything.

    Warmup - dog walk, mow lawn, stretching

    Snatch - 95/3, 115/1, 135/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1

    Back Squat - 155/3, 225/2, 245/1, 260/1x10


    Monday, 7/8/2019 Pool Workout
    Kennedy Rec Center (LCM) - 86 degree bathtub ugh!

    300 fr/250 (125bk/125fr)/200 (50br/50fr)/150 (25fl/25fr)/100 IM

    1x100 k fr :15 rest
    2x50 k br :15 rest
    1x100 k fl/fr :15 rest
    2x50 k fr :15 rest

    200 p/pads + snkl 3:30 + 8x50 1:00 d1-4
    200 k/fins 3:30 + 6x50 1:05 o-bk e-fr d by pairs
    200 p/pads + snkl 3:30 + 4x50 1:10 o-br e-fr d by pairs
    200 k/fins 3:30 + 2x50 1:15 o-fl e-fr fast

    200 warmdown

    3400m
    Categories
    Uncategorized
  14. 7/6/19 Workout

    by , July 6th, 2019 at 01:30 PM (Swimming Through Jello)
    Saturday, 7/6/2019 Pool Workout

    Lindbergh High School (yards)

    300 fr/200 IM dr/100 k/100 IM

    8x75 1:30 50 k/25 fast sw IMO

    20x25 :40 IMO + fly
    1 - underwater kick
    2 - drill
    3 - 15m underwater
    4 - swim fast

    300 swim "for time" (3:10)
    3x100 pull 1:20
    2x50 ez 1:00
    4x75 k/fins 1:00
    2x50 ez 1:00
    6x50 pull w/snorkel :40

    4x3x25 :30 1-k FAST w/board, 2,3-ez

    200 warmdown

    3700y

    Bad air still, I think maintenance does some kind of exhaust setback in the summer. But I actually was able to get going pretty fast today!
    Categories
    Uncategorized
  15. 7/3-7/4 Workouts

    by , July 5th, 2019 at 10:33 AM (Swimming Through Jello)
    Wednesday, 7/3/2019 Garage Lifting

    Warmup - dog walk, plyos

    Clean + Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1, 205/3+1x3
    //That was a lot of work. Tough sets!

    Snatch Balance - 135/3, 165/3, 185/3, 195/3, 205/3

    A1) Russian KBS - 53/15x3
    A2) Russian twist - 20/20x3


    Thursday, 7/4/2019 Pool Workout
    Pool is dang hot, 85 at this point. Stormed last night so they didn't get to put the aerators in. Took some extra rests throughout to cool off, still got everything done in under and hour and a half.

    5x200 3:30 - add-on IM drill

    1x100 k 2:10
    1x100 k/sw 1:55
    1x100 sw 1:40
    2x100 k 2:05
    2x100 k/sw 1:50
    2x100 sw 1:35
    3x100 k 2:00
    3x100 k/sw 1:45
    3x100 sw 1:30

    3x{250 + 150}
    Rd 1 - k/fins 3:45/2:15
    Rd 2 - 50 fr/50 st 4:00/2:25
    Rd 3 - 50 st/50 fr 4:15/2:35

    4x{50 fast 1:00 + 25 ez :30}

    100 warmdown

    4400m

    I think that's the most yardage I've done since I've been back in Masters. Maybe did more one of the Saturdays I swam with the National group in the spring before Sectionals, but this is waaaaay most long course at least.

    Full rest day tomorrow I think, my body is feeling pretty beat up.
    Categories
    Uncategorized
  16. Friday 7/5/19

    AM SCY w/ Nashville Aquatic Club Masters @ Tracy Caulkins Competition Pool (Centennial Sportsplex) “I.M.” (Taper Day #6)

    400 swim every 4th 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    4x @ 2:00
    25 PINK STRK
    25 BUF STRK
    50 SMOOTH FR

    100 EZ
    2:00 REST

    4x @ 2:00
    50 FAST STRK (27.5, 31.0, 33.9, 26.5)
    50 EZ

    100 EZ

    200 EZ FR kick w/ fins + BD

    Total: 2200

    STRK = I.M.O.

    In Nashville for the holiday weekend and to avoid being out of the water for four days I dropped in today (and also plan to drop in tomorrow) for the NAC Masters workout. I tweaked some things since I am tapering. Great workout though, great coach, and great pool.
    Categories
    Swim Workouts
  17. Wednesday 7/3/19

    AM LCM w/ BASH @ Main Pool “Recovery” (Taper Day #5)

    400 swim every 4th scull w/ SNKL
    3x200 @ 3:20 pull w/ SNKL

    3x250 @ 3:40 I.M. 25 drill/25 swim
    #1 - double FL
    #2 - double BK
    #3 - double BR

    3x200 @ :20 rest alternating FR/BK by 25
    odd: FR on diving well end, BK at shallow end
    even: BK on diving well end, FR at shallow end

    150 EZ

    Total: 2500
    Categories
    Swim Workouts
  18. Tuesday Workout - 7/2/19

    I felt a little better today was able to get a longer swim in. I had a kick set as well, but cut it out at the end because of time constraint. I'll post it below even though I had to cut it.

    W/U (1050):

    7x150 sw->pull->kick

    150 sw
    100 sw, 50 pull
    50 sw, 100 pull
    150 pull
    100 pull, 50 kick
    50 pull, 100 kick
    150 kick

    Sprint (900):

    4X{
    125 @ 2:00/2:15 - 75 fast, 50 easy
    75 @ 1:15 smooth, get stroke count on 1st 25 and maintain
    25 FAST @ :30
    1 min rest in between - odd rounds free, even rounds stroke on 125 and 25 }

    IM (1300):

    300 IM - 50fly, 100bk, 50br, 100fr (15 sec RI)
    4x25 fly @ :30
    250 RIM - 75fr, 50br, 75bk, 50fl (15 sec RI)
    4x25 bk @ :30
    200 IM - 25fl, 50bk, 50br, 75 fr (15 sec RI)
    4x25 br @ :30
    150 IM - 25fl, 50bk, 25br, 50fr (15 sec RI)
    4x25 fr @ :30

    Kick (500):

    10x50 k @ 1:05
    odd - fast free
    even - breast

    50 easy

    Total: 3800
    Categories
    Swim Workouts
  19. Back in Memphis - 7/1/19

    So I got in the pool yesterday but it was not much of a workout. I'd feel guilty, but I drove straight from PA to TN on Sunday 12 hrs so I don't feel that bad. Just needed to loosen up from sitting for so long.

    W/U (1500):

    500 sw
    400 IM (25k, 50dr, 25sw)
    300 pull
    200 k
    100 swim

    8x25 @ :30 IMO

    odd - fast
    even - easy

    300 easy - 100 sw/100k/100sw

    Total: 2000
    Categories
    Swim Workouts
  20. Tuesday 7/2/19

    AM LCM w/ BASH @ Main Pool "When is 800 pace not 800 pace? When it's 400 pace!" (Taper Day #4)

    400 swim every 4th 25 head-up scull
    3x200 @ 3:20 light D1-3 pull w/ SNKL (2:51, 2:49, 2:46)
    4x50 @ 1:00 12.5 fist-drill/12.5 PERFECT STROKE/12.5 FAST/12.5 EZ

    4x
    4x50 @ 1:00 @ 800 PACE
    50 @ 1:00 EZ
    RD1: :32+, :34-, :34, :34-
    RD2: :34-, :34-, :33+, :34-
    RD3: :34-, :33, :33+, :33+
    RD4: :33+, :33, :33, :31+

    300 EZ

    Total: 2500

    So I had meant to do the 50s at 800 pace for all four rounds. But I suppose I am starting to feel good as taper kicks in, because by RD3 I had somehow ended up going 400 pace, and faster than I went on the 12x50 set from 6/27! Honestly I would have preferred to be doing 100s for pacing the 800, but the set the club team was doing was 50s fast on 1:00, so I had to go with 50s so I wouldn't cause any confusion in my lane. A lot of those 34s also would have been 33s but for running into the back of the girl ahead of me. I guess an extra ten second gap combined with the fact that she was diving every 50 (and I was pushing) wasn't enough space to keep me from catching her :/
    Categories
    Swim Workouts