View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters GOLD Workout 9/17/18

    by , September 16th, 2018 at 04:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    2x
    2 x 75 1:45
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle set
    2 x 200 3:00 long & strong
    4 x 100 1:30 desc 1-4
    2 x 150 2:05 long & strong
    3 x 100 1:20 desc 1-3

    Sprint set
    6 x 75 1:30 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    6 x 50 1:15 alt 1easy/2fast
    6 x 25 :45 alt 1easy/2fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4150
    Categories
    Uncategorized
  2. Workout 09/15/18: morning

    by , September 15th, 2018 at 05:06 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/100 choice
    8 x 25 together

    6 x 75 on :15sr (desc 1->3, 4->6)
    200 pull
    4 x 150 on :15sr (even pace)
    16 x 25 on :40
    - 1-4 desc stroke count (-1)
    - 5-8 odd stroke even free
    - 9-12 odd ez, even fast
    - 13-16 odd fast, even ez

    150 loosen
    [Masters/Rec/2600 yds/70 min]
    Categories
    Swim Workouts
  3. Thursday 9/13/18

    PM LCM w/ Trip @ LRRC "Trip turns back the hands of time, and finds his threshold."

    2x w/ fins + SNKL
    150 swim
    100 FR kick H.A.S.
    50 B&A drill

    4x25 @:30
    build/ez
    ez/build
    ez
    build

    5x100 @ 1:30
    50 @ 1:30 EZ
    5x100 @ 1:25
    50 @ 1:25 EZ
    5x100 @ 1:20

    300 EZ

    Total: 2600

    SHOUT OUT: Trip, who pushed himself to the limit making 1:20. He went 1:14, 1:17, 1:18, 1:18, 1:18 <-- that last one with an open turn.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 9/14/18

    by , September 13th, 2018 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 50 1:15 kick
    6 x 50 1:00 choice
    3 x 50 1:15 kick
    3 x 100 1:30

    Main set
    3x
    1 x 25 :45 stroke
    1 x 50 1:15 free
    1 x 75 1:30 stroke
    1 x 100 2:00 free
    1 x 100 2:00 stroke
    1 x 75 1:30 free
    1 x 50 1:15 stroke
    1 x 25 :45 free
    [RD1 freestyle swims are strong, RD2 stroke swims are strong, RD3 choice swims are strong]

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    1 x 150 2:15 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  5. 9/12-9/13 Workouts

    by , September 13th, 2018 at 08:45 AM (Swimming Through Jello)
    Wednesday 9/12/2018, Garage Squats

    Barbell warmup

    Pause Back Squat - 45/5, 135/3, 185/3, 225/2, 255/1, 275/1, 285/1x7, 290/1x3, 225/10 no pause

    Thursday 9/13/2018, Pool Workout


    200 ez/300 k/200 mod/300 IM k-dr-sw/200 build

    4x{8x25 k :30 IMOx2
    4x50 1:00 D1-4 (fr 24 mid/bk 27 high/br 32 low /fr 24 high)
    2x100 1:40 1-ez, 2-fast (IM/IM/p/k fins)}

    200 warmdown

    3800y
    Categories
    Uncategorized
  6. Wednesday 9/12/18

    PM LCM w/ Trip + Jack @ LRRC

    2x w/ fins + SNKL
    150 swim
    100 kick H.A.S.
    50 B&A drill

    4x100
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    9x200 @ 3:00
    3 - D1-3 (2:45, 2:39, 2:31)
    3 - kick w/ fins
    3 - D1-3 (2:40, 2:33, 2:26)

    100 FR breathe every 5
    100 BK EZ

    Total: 3000
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 9/13/18

    by , September 12th, 2018 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 150 2:30
    3 x 100 1:45
    3 x 75 1:30 stroke/IM
    3 x 50 1:00 choice
    3 x 25 :30 strong

    Kick set
    3 x 150 3:30 last 50 fast

    Stroke set
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 100 2:10 IM/stroke
    1 x 50 1:10 fly
    1 x 50 1:10 back
    1 x 50 1:10 brst
    2 x 200 3:30 IM/stroke

    Freestyle set
    2x
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 build
    6 x 50 :50 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  8. 9/11/18 Workout

    by , September 12th, 2018 at 09:04 AM (Swimming Through Jello)
    Tuesday 9/11/2018 CrossFit Workout

    Woke up to our smaller dog having coughing fits at midnight. I don't know where she would have done it, but she may have caught some kind of kennel cough. Didn't sleep a ton after that because she kept having fits. Vet said best bet is to let her rest, not much we can do. Besides the coughing she seems to be OK. But... not much energy with not much sleep.Warmup - row/assault bike/ski erg, stretching, PVC warmup

    Strength - Press+PP+Jerk - 45/1+1+1, 95/1+1+1, 115/1+1+1, 125/1+1+1, 135/1+1+1; drop press - 155/1+1, 185/1+1

    DB Bent over row - 60/12,12,12 ea arm

    Conditioning - 1000m row, 3x{21 DL 135#, 15 bar facing burpees, 9 DB S2O 50# ea hand}
    13:47
    Categories
    Uncategorized
  9. Workout 09/11/18: evening

    by , September 11th, 2018 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    Back from shutdown! I actually took the whole two weeks off and did not swim in order to give my body a little rest.

    200 swim/100 kick/200 pull
    10 x 50 on 1:05

    5 x ? on 2:00 (did 150s)
    5 x ? on 1:30 (did 100s)
    5 x ? on 1:00 (did 75s for first , then a 25)
    5 x ? on :45 (did 25's with group)

    200 loosen and out
    [Masters/Rec/2900 yds/6 min]
    ==================
    Good swim with Greg and a new gal Annie.
    Categories
    Swim Workouts
  10. Tuesday 9/11/18

    PM LCM w/ Trip + Jack @ LRRC

    2x
    400 5 FL kicks off ALL walls, every 4th 25 scull w/ SNKL
    4x150 @ 2:30 k/dr/bld w/ fins
    odd: BK
    even: FR

    36x50 @ :50 FR
    3 SMOOTH (held :37s until about halfway point, then dropped down to :36s and :35s)
    1 @ 800 PACE (:33- to :33 mid on all but the last one, where I was :31 mid)

    6x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 4400

    SHOUT OUT: Trip, who pushed me on all the SMOOTH ones, and then came out swinging on #36, going a respectable :33 mid.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 9/12/18

    by , September 11th, 2018 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    3 x 100 1:30

    Kick set
    8 x 50 1:15 25mod/25fast

    Main set
    1 x 25 :45 easy
    3 x 25 :45 strong
    1 x 50 1:15 easy
    3 x 50 1:15 strong
    1 x 75 1:30 easy
    3 x 75 1:30 strong
    1 x 100 2:15 easy
    3 x 100 2:15 strong
    [All swims choice]

    Freestyle set
    1 x 400 5:45 long & strong
    2 x 300 4:15 neg split
    3 x 200 3:00 desc 1-3
    4 x 100 1:30 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  12. Monday 9/10/18

    PM LCM Solo @ LRRC

    800 (300 swim/100 kick)
    600 (200 pull/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    2x
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 2:00 "Rouse 100s" w/ fins

    4x50 @ :50 DPS perfect stroke

    Total: 3600
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 9/11/18

    by , September 10th, 2018 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 150 3:00 50st/50fr/50st
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    3 x 25 :45 fast

    Sprint set
    3 x 50 1:45
    5 x 50 1:30
    7 x 50 1:00
    [Sprint, all swims choice]

    Freestyle set
    3 x 200 3:00 neg split
    6 x 100 1:30 desc 1-3/4-6
    12 x 50 :50 consistent pace

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  14. 9/10/18 Workout

    by , September 10th, 2018 at 08:46 AM (Swimming Through Jello)
    Did an hour or so of yoga on Sunday. Good core work and stretching that I needed. Hammies pretty sore all weekend from big deadlift day Friday.

    Monday, 9/10/2018 Pool Workout

    For some reason my shoulders were pretty sore today. Ended up a solid practice though, lots of work done.

    400 fr - 300 k/dr/sw x50 - 200 p br 4 - 100 build to 90%

    3x50 k 1:10
    2x75 p 1:10 br3/5/7
    100 fr 2:10 90%
    3x50 k 1:10
    2x75 p 1:10 br 3/5/7
    200 fr 3:10 @ 1st 100 pace
    3x50 k 1:10
    2x85 p 1:10 br3/5/7
    300 fr @ 1st 100 pace

    //Pretty close to holding pace on the 200, really fell off on the 300 but still not a terrible effort.

    6x50 ch/fr EZ 1:00
    100 FAST (:53.3, happy with that from a push after main set!)

    6x50 ch/fr EZ 1:00
    4x(7x75 :30 - o-fr, e-IMO, :30 rest)
    o-fr FAST, e-IMO FAST

    200 warmdown

    4100y
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 9/7/18

    by , September 6th, 2018 at 11:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4x
    1 x 100 2:15 mod
    2 x 25 :45 fast

    Sprint set
    2 x 75 1:45
    2 x 75 1:30
    2 x 75 1:15
    1 x 50 1:15 easy
    3 x 50 1:15
    3 x 50 1:00
    3 x 50 :45
    1 x 50 1:15 easy
    4 x 25 :40
    4 x 25 :30
    4 x 25 :20
    [All swims fast and choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    2 x 150 2:15 last 50 strong
    4 x 75 1:05 all strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  16. 9/6/18 Workout

    by , September 6th, 2018 at 11:09 AM (Swimming Through Jello)
    Thursday, 9/6/2018 Pool Workout

    Sore from pressing and ring dips Tuesday, probably a little from LCM Monday. Took a bit to get into the swing of things.

    300 fr/300 k/300 p/300 fr Dx100

    3x{6x75 fr 1:20 br 3/5 x25
    6x50 st/fr :55
    6x25 D1-3 :30}

    200 warmdown

    4100

    Updated September 6th, 2018 at 04:07 PM by JPEnge

    Categories
    Uncategorized
  17. Wednesday 9/5/18

    PM LCM w/ Trip @ LRRC

    4x w/ SNKL
    100 swim
    75 FR kick H.A.S.
    50 B&A drill
    25 scull
    :30 rest

    3x
    300 @ 4:30 FR kick H.A.S. w/ fins + SNKL
    3x100 @ 1:40 FR kick H.A.S. D1-3 w/ fins + SNKL

    4x50 EZ

    Total: 3000
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 9/6/18

    by , September 5th, 2018 at 11:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:30
    6 x 50 1:05 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    Main set
    3x
    1 x 100 2:15 stroke
    1 x 100 1:45 free
    1 x 100 2:00 IM or alt 25st/25fr
    [RD1 IM strong, RD2 free strong, RD3 stroke strong]
    [All other swims mod w/perfect stroke]

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

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  19. Tuesday 9/4/18

    PM LCM w/ Trip + Jack @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:30 BK k/sw/dr/bld w/ fins
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x75 @ 1:30 kick H.A.S. alternate 50 FL/50 FR w/ fins + SNKL

    10x100 @ 1:40
    odd: FR
    even: BK

    Total: 3400

    Updated September 5th, 2018 at 08:13 AM by Calvin S

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 9/4/18

    by , September 4th, 2018 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 50 1:00 stroke
    2 x 150 3:30 kick
    4 x 100 1:30
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 perfert stroke
    1 x 50 1:15 easy free
    1 x 100 2:15 strong
    [RD1 best stroke, no free, RD2/3 choice]

    Freestyle set
    1 x 400 5:45 long & strong
    1 x 100 1:30 strong
    1 x 300 4:15 long & strong
    1 x 100 1:30 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong
    1 x 100 1:30 long & strong
    1 x 100 best effort

    Sprint set
    20 x 25 :40 alt 3fast/1easy choice

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized