View RSS Feed

All Blog Entries

  1. Friday 6/15/18

    AM LCM w/ BASH @ Main Pool “BEST AVG...BK?”
    PM SCY w/ BASH @ Ferris Pool “Home Movies and Power Showers”

    AM Swim:

    400 swim every 4th 25 scull

    6x50 @ :10 rest BK
    Odd: 25 double arm/25 fist drill
    Even: kick in S-line

    6x50 @ :10 rest BR
    Odd: kick 25 on stomach/25 on back
    Even: 25 clap drill/25 splash drill

    6x50 @ :10 rest FL
    Odd: 25 swim/25 drill
    Even: 25 drill/25 swim

    4x FR kick w/ fins + BD
    150 @ 2:45 SMOOTH
    3x50 FAST
    RD1/RD2 @ :50
    RD3 @ :45
    RD4 @ :40

    200 EZ

    10x100 @ 1:50 BK BEST AVG(1:30, 1:30, 1:30, 1:31, 1:31, 1:31, 1:34, 1:34, 1:31, 1:27)

    300 @ :15 rest pull w/ SNKL every 4th 25 scull
    2x200 @ :10 rest pull w/ SP + SNKL

    10x50 @ 1:05 FR BEST AVG (:33, :35, :35, :36, :35, :35, :34, :34, :33, :32)
    5x50 @ :10 rest EZ

    5x “Red Line Sprints” (10M Burst from a dive)
    2 - kick
    3 - swim (5.4, 5.6, 5.6)

    “T-Sprints”
    3x FAST FR
    3x FAST I.M.O.
    3x UW w/ breath at each wall
    2x UW no breath
    3x UW no breath

    150 EZ

    Total: 5300


    PM Swim:

    500 “Warm-up I.M.”
    4x125 @ :10 rest I.M. double each stroke once
    2x
    2x75 @ :10 rest swim w/ anti-paddles
    #1 - FR
    #2 - I.M. no FR
    100 @ :15 rest I.M. PINK (1:11, 1:09)

    4x200 @ 3:00 kick w/ zoomers
    Odd: FL
    Even: FR
    2 w/ short board
    2 on back in S-line
    100 EZ

    Video Work

    “Power Shower”
    4x (1 RD each stroke)
    25 build
    3x Fill bucket and hold above head while it drains out the holes in the bottom
    25 FAST
    100 EZ

    3x100 @ :10 rest 25 scull/75 pull w/ SNKL

    3x
    25 DIVE FAST
    3x Fill bucket and hold above head while it drains out the holes in the bottom
    25 PUSH FAST
    50 EZ

    3x100 @ :10 rest 25 scull/75 pull w/ SNKL

    200 EZ

    Total: 4100
    Categories
    Uncategorized
  2. 6/15/18 Workout

    by , June 15th, 2018 at 08:34 AM (Swimming Through Jello)
    Friday, 6/15/2018 CrossFit Workout

    Warmup - 3 rounds 1 min bike, 10 KB DL progression, 5 walk the floor, 10 v-up

    Strength - A) Deficit Deadlift - 135/3, 225/3, 315/3, 335/3x4 (75% of 445# max)
    B1) Bent over row - 135/8x3
    B2) Strict straight-leg toes to bar - 10 reps x 3 sets

    Conditioning -
    18-15-12-9-6-3
    Hang power clean 115#
    box jump 24"
    4:26

    Going to Indy to help my brother move into his new house. May swim with the NASTI team up there on Sunday morning before I hit the road back home.
    Categories
    Uncategorized
  3. Wednesday 6/13/18

    AM LCM w/ BASH @ Main Pool
    PM SCY w/ BASH @ Ferris Pool “Ugh, more kicking!”

    AM Swim:

    3x300 @ :15 rest
    #1 - FR
    #2 - 50 BK/50 FR
    #3 - I.M. (100 I.M.s)

    12x200 @ 3:30
    2 SMOOTH w/ SNKL
    1 STRONG D1-4 (2:52, 2:42, 2:34, 2:26)

    4x250 @ 4:00 kick H.A.S. w/ fins + SNKL

    18x150
    2 @ 2:30 FR SMOOTH
    1 @ 3:00 BK focusing on perfect stroke

    Total: 7000

    PM Swim:

    400 swim (100 FR/100 BK)
    7x100 I.M.
    1 @ :10 rest kick
    1 @ :10 rest droll
    5 @ 1:35 D1-3, 4-5 (1:20, 1:16, 1:11, 1:16, 1:10)

    3x
    200 @ 4:00 SMOOTH FR kick w/ BD
    8x25 FAST FR kick w/ BD
    RD1 @ :30
    RD2/RD3 @ :35

    100 EZ

    Total: 2400

    Updated June 14th, 2018 at 08:47 PM by Calvin S

    Categories
    Uncategorized
  4. 6/14/18 Workout

    by , June 14th, 2018 at 08:40 AM (Swimming Through Jello)
    Thursday 6/14/18 CrossFit Pool Workout
    SCY - active recovery-ish

    200 fr

    2x50 dr/sw
    100 fr
    2x100 dr/sw
    200 IM
    2x150 dr/sw
    300 k/sw

    8x25 fast
    50 ez
    10x25 fast

    100 warmdown

    2000
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 6/15/18

    by , June 13th, 2018 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Birthday workout
    50 x 100 1:40 NO GEAR

    -OR-

    Warm up
    5 x 100 2:00
    10 x 50 1:05 choice

    Kick set
    10 x 50 1:20 25mod/25fast

    Sprint set
    2x
    3 x 50 :45 sprint
    4 x 50 :50 sprint
    5 x 50 :55 sprint
    1:00 rest
    [Hold sprint pace on all 50s]

    Main set
    1 x 200 3:15 free pull
    2 x 50 1:15 fly
    1 x 200 3:15 free pull
    2 x 50 1:15 back
    1 x 200 3:15 free pull
    2 x 50 1:15 brst
    1 x 200 3:15 free pull

    Warm down
    4 x 50 1:00

    Total: 5000 or 4000
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 6/13/18

    by , June 13th, 2018 at 03:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    1:00 [vertical kick]
    1 x 200 5:00 [4:30]

    Freestyle set
    1 x 200 3:20 [3:00] long & strong
    2 x 100 1:40 [1:30] neg split
    4 x 50 1:00 [:50] desc 1-4
    4 x 50 :50 [:40] desc 1-4
    2 x 100 1:30 [1:20] neg split
    1 x 200 3:00 [2:40] long & strong

    Stroke set
    2x
    2 x 50 1:15 [1:05] fly
    2 x 50 1:15 [1:05] back
    2 x 50 1:15 [1:05] brst
    1 x 200 4:00 [3:30] IM
    [All 50s work on perfect stroke]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. 6/13/18 Workout

    by , June 13th, 2018 at 08:07 AM (Swimming Through Jello)
    Wednesday, 6/13/2018 CrossFit Workout

    A bit sore from ultimate frisbee yesterday night, but dang do cleats help.

    Warmup - Lots of drills, running drills, pullup drills, handstand pushup drills

    Conditioning - 8 rounds
    200m run
    7 HSPU
    5 strict pullups
    13:49
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 6/12/18

    by , June 12th, 2018 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Sprint set
    3x
    1 x 50 2:00 [1:45] easy
    1 x 100 2:00 [1:45] sprint choice
    --------------
    1 x 50 easy

    Main set
    3x
    1 x 100 1:45 [1:30] free
    1 x 100 2:15 [2:00] IM/stroke
    1 x 100 2:30 [2:15] kick
    [Desc by rounds 1-3]

    Freestyle set
    3x
    5 x 50 :55 [:50] desc 1-5
    1 x 250 4:10 [3:40] long & strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  9. Tuesday 6/12/18

    AM LCM w/ BASH @ Main Pool “I came to KICK @$$ and chew bubblegum”

    300 swim
    6x150
    2 @ 2:45 BK
    2 @ 2:40 I.M no FR
    2 @ 2:35 FR

    2x
    4x50 FR kick w/ BD
    1 @ 1:10
    1 @ 1:05
    1 @ 1:00
    1 @ :55
    :30 REST

    5x
    4x100 @ 1:45 PINK
    6x50 @ 1:05 FAST FR kick w/ BD
    1:30 REST after RD 1 and 2
    :30 REST after RDs 3, 4, 5
    RD 1/2 no fins
    RD 3/4/5 w/ fins (+ SNKL on 100s)

    4x100 @ :10 rest EZ

    Total: 5900

    Updated June 12th, 2018 at 10:07 AM by Calvin S

    Categories
    Uncategorized
  10. 6/12/18 Workout

    by , June 12th, 2018 at 08:22 AM (Swimming Through Jello)
    Tuesday 6/12/2018 CrossFit Workout

    Warmup - 500m row, stretching, PVC warmup

    Strength - A) Push Press - 45/3, 95/3, 135/3, 155/3, 175/3, 195/3, 205/1+pffffft (jerk it on accident, was kind of out of control today)
    B) Upright row - 95/10x3

    Conditioning -
    15-12-9
    Clean and Jerk 135#
    Lateral over the bar burpees
    7:18
    Categories
    Uncategorized
  11. Monday 6/11/18

    AM LCM w/ BASH @ Blue Ash YMCA Main Pool “I.M. Mornings”
    PM SCY w/ BASH @ Ferris Pool “Doin’ work”

    AM Swim:

    600 Swim
    3x200 kick @ 5:00
    #1 - S-line in back
    #2 - Board
    #3 - Snorkel (50 FR S-line/50 FL H.A.S.)

    ALL PULL w/ SNKL @ :10 rest
    50 w/ paddles
    100 w/ paddles
    150 w/ paddles
    200 w/ paddles
    250 w/ SP
    300 w/ SP
    350 w/ SP
    400 no paddles

    4x
    300 (200 IM drill/sw / 100 FR)
    6x50 @ 1:10/1:15 (BR) FAST IMO by RD

    5x50 @ 1:00 EZ
    3x
    5 fast FL VKs in streamline
    5 fast FL kicks off wall
    200 EZ

    200 IM broken :20 @ 50 (2:40)
    10 T-sprints (2 UW/3 Fast FR x2)
    150 EZ

    Total: 6200

    PM Swim:

    600 (100 FR swim/100 FR kick w/ BD)

    2x
    8x100 @ :10 rest 2 FR/2 I.M.
    odd: w/ anti-paddles
    even: swim
    2x
    6x50 @ :50 FR kick w/ BD
    100 @ 2:00 EZ

    2x500 @ :30 rest pull w/ SNKL
    done as follows:
    25 scull/25 pull
    25 scull/50pull
    25 scull/75 pull
    25 scull/100 pull
    25 scull/125 pull

    4x
    3x50 @ :20 rest (33 FAST/17 EZ)
    100 EZ

    4x100 @ 1:30 SMOOTH

    Total: 6200

    Updated June 12th, 2018 at 06:58 PM by Calvin S

    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 6/11/18

    by , June 11th, 2018 at 11:21 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    8 x 50 1:05 [1:00] choice
    3 x 100 1:45 [1:30]

    Kick set
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]

    Stroke set
    3x
    1 x 50 1:20 [1:15] perfect stroke
    1 x 100 2:20 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst]
    1 x 50 easy

    Sprint set
    4 x 50 2:00 [2:00] sprint
    3 x 50 1:30 [1:30] sprint
    2 x 50 1:00 [1:00] sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    5 x 100 1:40 [1:30] long & strong
    5 x 100 1:35 [1:25] neg split & desc 1-5
    5 x 100 1:30 [1:20] make them

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  13. 6/11/18 Workout

    by , June 11th, 2018 at 08:53 AM (Swimming Through Jello)
    Monday, 6/11/2018 Pool Workout
    CMS, LCM

    Got in a little late so didn't get as much warmup as usual.

    200 fr/100 bk/100 k

    2x250 4:15
    8x50 k IMO 1:15

    5x100 o-fr 1:45 e-IM 2:00
    8x50 o-bk 1:10 e-fr 1:00 desc by pairs

    3x200 o-p/pads & snorkel 3:15 e-k/fins 3:30
    8x50 IM switch 1:10 push pace

    100 warmdown

    3300m

    Felt better than Sunday actually. Still not used to hauling my butt through that much water between the walls!
    Categories
    Uncategorized
  14. Sunday 6/10/18

    AM LCM w/ Blue Ash YMCA @ Miami University of Ohio "BASH/PCY Summer Classic Day #3" (or Day #1 for me)

    Back in Cincinnati visiting my folks. Due to trip preparations and an untimely thunderstorm/power outage, I was unable to swim Friday. I was travelling all day Saturday so no swimming that day either. I was a little apprehensive about how I might swim having not touched the water since Thursday morning and coming off a 9 hour drive in the car, but I was pleasantly surprised.

    100 FR - 1:00.54 (28.85/31.69) - I was a little slow on my start, and flipped 6th at the wall, but really came charging home on the back half to finish second in the heat. Kick felt great. I need to be more aggressive going out. My lifetime best in the event is only 58.2, so I am going to aim to beat that when I shave and taper.

    100 BR - 1:19.04 (36.55/42.49) - This was my throw away event. I haven't raced breaststroke in 4 years. Felt in control for the first 50 (but not that fast). Definitely lost my catch and stroke and sank really low in the water on the last 40 meters. While my freestyle is coming along nicely, my breaststroke is going to need a lot of work in the coming months to get back to racing shape.

    Total: 3000

    I am in Cincinnati for two weeks and will be using it as a mini training camp with the club team. I am entered in another meet for next weekend.
  15. 6/10/18 Workout

    by , June 10th, 2018 at 11:28 AM (Swimming Through Jello)
    Sunday, 6/10/2018 Pool Workout
    CMS, LCM

    200 fr/100 bk/200 k/200 p
    5x100 1:45 p/pads & snorkel

    2x50 back kick 1:30
    4x50 back 1:10
    4x50 br kick 1:20
    4x50 br 1:10
    6x50 fr :55
    2x50 fr kick 1:10

    2x{50 fl 1:00
    100 bk 2:00
    150 br 3:00
    200 k fins 3:30}

    100 warm down

    3400m

    150 breasts long course are hard.
    Categories
    Uncategorized
  16. 6/9/18 Workout

    by , June 9th, 2018 at 03:58 PM (Swimming Through Jello)
    Saturday, 6/9/2018 Power Work in the Garage

    Warmup - yardwork, stretch, barbell warmup

    Snatch - 95/2, 135/2, 155/2, 175/2, 185/2x5

    Barbell squat jumps - 95/6x5

    Knee jumps up to 15"/3

    Body still feels kind of in a funk. Will see how swimming feels tomorrow morning.
    Categories
    Uncategorized
  17. 6/8/18 Cont.

    by , June 8th, 2018 at 08:10 AM (Swimming Through Jello)
    Squats in the Garage

    Back Squat - 45/5, 135/5, 190/10, 205/8, 220/8, 235/8
    Front Squat - 170/5, 185/5, 205/5,5

    Was going to go swim Fri morning but wife waited until I got home from work to text me that she was going to be out at work on first day of her Cub Scout camp 'til 11pm and I never sleep well when I know she's out and about that late, so waking up at 4am wasn't going to be productive.
    Categories
    Uncategorized
  18. Thursday 6/7/18

    AM SCY Solo @ LRRC "Breaststroke is the best stroke"

    400 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins + SNKL
    2x150 @ 2:00 pull w/ paddles breathe 2-4-6 by 50

    6x50 @ 1:05 BR kick w/ BD
    8x25 @ :30 BR swim w/ upside down paddles + fins (dolphin kick, focusing on forearm catch)
    4x75 @ 1:30 BR swim w/ 1/2/3 pullouts by 25

    200 EZ

    Total: 2000
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 6/8/18

    by , June 7th, 2018 at 11:41 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    4 x 50 1:00
    1 x 200 3:30
    4 x 50 1:15 stroke
    1 x 200 5:00 kick
    4 x 50 1:00 desc 1-4

    Main set
    4x
    1 x 50 1:30 mod
    1 x 50 1:30 build
    1 x 50 1:30 sprint
    1 x 50 1:30 easy
    [All swims choice]

    Meet swimmers set
    Blocks work

    MEET SWIMMERS WARM DOWN

    Freestyle set (optional)
    8 x 200 3:20
    1-2: long & strong
    3-4: last 50 strong
    5-7: neg split
    8: best effort

    Warm down
    4 x 50 1:00

    Total: 2200/4000
    Categories
    Uncategorized
  20. 6/6-7/18 Workout

    by , June 7th, 2018 at 08:53 AM (Swimming Through Jello)
    Wednesday, 6/6/2018 CrossFit Workout

    Warmup - plyos, stretching, lots of movement warmup

    Conditioning - Modified "Linda"
    10 -> 1
    Bodyweight Deadlift (190#)
    Ring Pushups
    DB hang squat clean, 50# each hand
    10:19

    Thursday 6/7/2018 Pool Workout with the CrossFitters

    These Thursday swims are going to kind of be my active recovery day. My swimming has felt pretty off since after Nationals, I don't know if it's just residual soreness from getting back to working harder at CF and also ultimate frisbee or what, just can't really get much going smoothly.

    200 sw/100 k

    4x50 k
    4x50 dr/sw
    4x50 f/ez
    4x50 ez/f

    10x25 fast
    10 pool muscleups
    8x25 fast

    100 warmdown
    Categories
    Uncategorized