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  1. Monday 11/5/18

    PM SCY w/ Trip @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 swim breathe 2-4-6 by 50 w/ SP

    5x300 @ 4:00 D1-5 (3:40, 3:30+, 3:21, 3:17, 3:15*)
    * bonus 1:00 rest after #4

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 11/6/18

    by , November 5th, 2018 at 12:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 100 1:30

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

    Main set
    2x
    1 x 100 2:00
    2 x 75 1:30
    3 x 50 1:15
    4 x 25 :45
    [RD1 75s & 25s fast, RD2 100 & 50s fast]
    [All other swims perfect stroke]
    [All swims choice]

    Freestyle set
    6x
    1 x 100 1:30
    1 x 75 1:05
    1 x 50 :45
    1 x 25 :30

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  3. Ozark SCM Champs and 11/5/18 Workout

    by , November 5th, 2018 at 09:57 AM (Swimming Through Jello)
    Saturday, 11/3/2018 Ozark LMSC SCM Champs

    I have decided I will do no more one-week tapers! Was right at the point where everything just feels... off. But the meet went pretty well anyway! First meet in my new 30-34 age group (even though I don't technically turn 30 for another two weeks, but FINA rules and all). Pool deck was super cold, and all I brought for warmups was swim trunks and a t shirt. We were pretty much all shivering the whole time. That didn't help with endurance.

    Warmup - 200 free/100 back/200 k
    8x50 k/dr dr/b 1:00 IMO
    3x100 1:30 aerobic
    100 ez
    (Tech suit putting on adventures!)
    2 dive start

    Mixed 200 Medley Relay - 2:02. (Ozark record!), Breast split 29.77
    Sloppy start, my backstroker really glided in.

    100 Breast - 1:07.25 (Ozark record!), 31.40 (Ozark record!)/35.85
    My goal for this was to break both records, so I was OK with a little bit of a piano on my back the last 25 :P

    Mixed 800 Free Relay
    - (relay got Ozark record!), 2:11.27 leadoff (Ozark record!)
    Um, so I was put into this relay without my permission... but it was me, a 75 year old, 72 year old, and 56 year old all either coming out of or into events, and there was no Ozark record for whatever age group we ended up aggregating into, so we just cruised it.

    Mixed 200 Free Relay - (relay Ozark record!), 24.12 split
    Actually got a decent relay start in this one. Turn was a bit jammed.

    100 IM - 1:03.76 (Ozark record!)
    Not a great swim - slower than last year. Was running out of gas at this point (only two heats after the relay swim), especially with the cold deck.

    50 Free - 24.77 (Ozark record!)
    Surprised I had some pop left by this point, this was much better than last year. Breakouts were way too deep on start and turn, really have to nail those down.

    Men's 400 Medley Relay
    - (relay Ozark record!), not even going to mention my fly split :P
    Another one I got snookered into - this time with 2 75 year olds and a 72 year old. And we couldn't even get out of it because the backstroker scratched his individual 100 back and used this as the split!

    Somewhere around 200 warmup and warmdown between each race. Maybe a little more warmdown after 100 breast.

    Was completely gassed at the end - spent 5 minutes after the relay with a thousand yard stare sitting on the blocks, but happy with how I did overall. Always nice to see some friends too.


    Monday, 11/5/2018 Pool Workout

    Working out the kinks today. Nothing really fast. Shoulders and oddly hamstrings are sore.

    4x{150 free 20 sec rest
    100 pull br3/4/5/6 by round 15 sec rest
    50 1-arm free 10 sec rest}

    2x{300 80%
    300 fartlek (25 cruise/25 fast - 50/50 - 75/75)
    300 90%}
    All on coach's go, ended up being ~5:00 interval
    Rd 1 - fr/bk x25, Rd 2 - pull/pads & snorkel

    6x50 dr/sw ez 1:00 IMO

    4x{6x25 :35 - ascending distance underwater work and breath control}

    200 warmdown

    3900y

    Updated November 9th, 2018 at 01:43 PM by JPEnge

    Categories
    Uncategorized
  4. Saturday 11/3/18

    PM SCY w/ Trip + Doug (as official split-getter) @ LRRC "Six on Five"

    400 swim w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 progressive scull w/ SNKL

    6x50 @ :40 D1-3, 4-6
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    200 EZ

    Total: 3300

    SHOUT OUT: Doug Martin, for sticking around to time Trip and I. Trip, for taking this set by the horns and really just f***ing s**t up. The man is a continual inspiration. You the man, Trip!

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)

    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)

    Updated November 3rd, 2018 at 11:31 PM by Calvin S

    Categories
    Swim Workouts
  5. Friday 11/2/18

    PM SCY Solo @ LRRC "Friday Fly Day"

    2x
    600 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 FL k/sw/dr/bld

    6x150 @ 2:10 kick 1st/last 25 UW w/ fins

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  6. Thursday 11/1/18

    PM SCY Solo @ LRRC

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

    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10 AE MAKE
    :15 REST
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55 AE MAKE
    :35 REST
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :35 AE MAKE
    :10 REST
    100 @ 1:15 pull w/ paddles + SNKL
    4x25 @ :20 FAST

    800 SMOOTH FR kick w/ fins + BD

    Total: 3800
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 11/2/18

    by , November 1st, 2018 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    8 x 25 :45 [:30] strong
    2 x 200 5:00 [4:30] kick

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

    Freestyle set
    1 x 500 8:20 [7:30]
    1 x 400 6:40 [6:00]
    1 x 300 5:00 [4:30]
    1 x 200 3:20 [3:00]
    1 x 100 1:40 [1:30]
    [All swims: last 100 strong]

    Warm down
    4 x 50 1:00

    Total: 3500
    Categories
    Uncategorized
  8. 11/1/18 Workout

    by , November 1st, 2018 at 11:44 AM (Swimming Through Jello)
    Thursday, 11/1/2018 Pool Workout

    200 fr/100 bk/200 k

    8x50 k/dr dr/b 1:00 IMO

    3x100 1:30 aerobic

    100 EZ

    8x25 O/C fl/bk/fr/fr w/fins :30
    8x25 VS :30 br/fr

    3x50 dive sprint/easy

    200 warmdown

    2050y

    Basically meet warmup + sprints. Feeling pretty good, not super fast but it isn't anywhere near a full taper. Groin feels much better, will be good by Saturday.
    Categories
    Uncategorized
  9. Wednesday 10/31/18

    PM SCY w/ Trip + Pat Riley as chief cheerleader and split getter @ LRRC "Threshold"

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50
    RD1:
    3 @ :45
    2 @ :40
    1 @ :35
    RD2:
    1 @ :45
    2 @ :40
    3 @ :35

    4x100 @ 1:10 (1:03+, 1:03, 1:03, 1:05-)
    1:10 REST
    3x100 @ 1:10 (1:02, 1:03-, 1:03)
    1:10 REST
    2x100 @ 1:10 (1:01+, 1:02+)
    1:10 REST
    100 @ 1:10 (:57+)

    300 EZ

    Total: 3100

    SHOUT OUT: Trip. Check these times:

    1:03.8*, 1:05.0, 1:06.9, 1:06.9
    1:04.3, 1:06.9, 1:07.3
    1:04.7, 1:07.4
    1:02.5

    #EasyClap

    *Yes I am fairly certain he DID in fact touch me out on #1.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 11/1/18

    by , October 31st, 2018 at 06:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:30
    4 x 50 1:00 choice
    6 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

    Main set
    2x
    2 x 25 :45 perfect stroke
    2 x 50 1:15 25fast/25easy
    2 x 75 1:45 build
    1 x 100 2:30 sprint

    Freestyle set
    1 x 300 4:30 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 neg split
    6 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  11. 10/31/18 Workout

    by , October 31st, 2018 at 09:34 AM (Swimming Through Jello)
    Getting the yardage down a bit more. Not my typical mini-taper but we will see how it goes. Change is good sometimes. Groin feeling a bit better, think it will be good by Saturday.

    Wednesday, 10/31/2018 Pool Workout

    *All catch breath before/after fast efforts*

    900 - 100 dr/100 k/100 d 1-3 to 80%ish
    600 - 100 p br4/50@200 pace IMO
    500 - 100 build/25 fast IMO

    6x50 dr/sw EZ 1:00

    12x25 "Afterburner" :40
    o-on front dolphin kick halfway, flutter kick UW halfway
    e-on back dolphin kick halfway, flutter kick on surface halfway
    1-4 - K no fins, 5-8 K fins, 9-12 fins o-fly first half e-back second half
    //Sorry for the wordy explanation. Goal was for the flutter kick to be twice the tempo of the dolphin kick.

    200 warmdown

    2800y

    Meet warmup plus some sprints tomorrow. Rest day Friday. Meet Saturday. 100 fr, 100 br, 100 IM, 50 fr, looks like possibly a relay or two.

    Updated October 31st, 2018 at 10:58 AM by JPEnge

    Categories
    Uncategorized
  12. Workout 10/30/18: evening

    by , October 30th, 2018 at 10:41 PM (Maple Syrup with a Side of Chlorine)
    Spooky workout again!

    200 swim/100 kick/200 pull [plus 200]
    4 x 50 Quarters Strong

    2 x Spooky set:
    Swim 100 build on :10sr
    Pull 100 even pace on :15sr
    Only breathe to the right x 75 yds
    Only breathe to the left x 75 yds
    Kick for 50 yds
    Yeah - Masters minute rest!

    4 x 100 even pace on 2:00 [did 125's]
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ===================
    Fun workout, made all the sweeter by left over candy from the age group team!
    Categories
    Swim Workouts
  13. Tuesday 10/30/18

    PM SCY w/ Trip @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:20 kick 1st/last 25 UW w/ fins
    3x100 swim D1-3 w/ SP
    RD1 @ 1:20 (1:13, 1:11, 1:07+)
    RD2 @ 1:15 (1:10, 1:07, 1:04+)

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    9x150 @ 2:00 D1-3, 4-6, 7-9
    6 - pull w/ paddles + SNKL (1:46, 1:39, 1:34, 1:43, 1:38+, 1:32+)
    2 - swim (1:47, 1:40)
    1 - swim FAST (in "heats")
    Trip: 1:32.38 (28.83/31.98/31.57)
    Calvin: 1:27.31 (28.23/29.59/29.49)

    250 EZ

    Total: 4400
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 10/31/18

    by , October 30th, 2018 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    HAPPY HALLOWEEN!

    LCM intervals left, SCY intervals right

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

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] fast

    Main set
    8 x 50 1:15 [1:15] alt. 1easy/1strong
    1:00 break
    2 x 100 3:00 sprint

    Freestyle set
    3 x 200 3:20 [3:00]
    3 x 200 3:15 [2:55]
    3 x 200 3:10 [2:50]
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  15. 10/30/18 Workout

    by , October 30th, 2018 at 09:54 AM (Swimming Through Jello)
    Slowly bringing yardage down for meet on Saturday. Actually felt pretty good in the water today considering how yesterday felt and playing some decent outfield at our last softball game last night. Groin feeling tweaky so no fast breaststroke.

    Tuesday, 10/30/2018 Pool Workout

    300 ez/300 k/300 p/300 d1-3 100s

    4x75 1:30
    1-fast (:40 low)
    2-first 50 fast
    3-first 25 fast
    4-cruise

    2x100 dr/sw 1:40

    4x75 1:30
    1-cruise
    2-last 25 fast
    3-last 50 fast
    4-fast (:39 mid)

    2x100 dr/sw 1:40

    10x50 1:00 k
    1 fast, 1 ez, 1 fast, 2 ez, 1 fast, 3 ez, 1 fast

    100 ez

    3x50 25 breakout off blocks, 25 easy

    200 warmdown

    3150y
    Categories
    Uncategorized
  16. Monday 10/29/18

    PM SCY w/ Trip @ LRRC "First practice under 'The Bubble'"

    1000 SKIPS
    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    3x
    300 @ 4:00 D1-3 pull w/ paddles + SNKL (3:36, 3:24, 3:16)
    3x100 @ 1:30 D1-3
    RD1: 1:10, 1:05, :59
    RD2: 1:08, 1:04, :59
    RD3: 1:08, 1:04+, :58

    100 EZ

    6x100 @ 1:30 FR kick w/ fins + BD

    Total: 4500
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 10/30/18

    by , October 29th, 2018 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    8 x 25 :45 choice
    3 x 100 2:15 kick
    6 x 50 :50 desc 1-3/4-6

    Main set
    2x
    4 x 25 :45 build to race finish
    4 x 25 :45 sprint 20, then easy
    3 x 50 2:00 fast
    [All swims choice]

    Freestyle set
    5 x 50 :50 pace
    4 x 100 1:30 desc 1-4
    3 x 150 2:10 last 50 strong
    2 x 200 3:00 neg split
    1 x 250 best effort

    Warm down
    4 x 50 1:00

    Total: 4050
    Categories
    Uncategorized
  18. 10/29/18 Workout

    by , October 29th, 2018 at 09:36 AM (Swimming Through Jello)
    Another weekend of no workouts. Probably why it took me 90% of the practice to get into the swing of things. Groin feels tweaky too, from Thursday breaststroke I guess plus squats and thrusters and rowing Friday, I guess. Hopefully that clears up before meet this weekend, will e-stim it the next couple days.

    Monday 10/29/2018 Pool Workout

    4x250 :60 rest - 1) ez, 2) dr/sw x 50, 3) k/sw x 50, 4) neg split sw

    8x25 k VS :40
    8x50 k/fins VS 1:00
    (100 ez)
    8x100 fr VS 1:30

    6x50 dr/sw EZ 1:00

    16x25 VS :30 fl/fr/bk/fr

    200 warmdown

    3400y
    Categories
    Uncategorized
  19. Workout 10/27/18: morning

    by , October 27th, 2018 at 06:22 PM (Maple Syrup with a Side of Chlorine)
    #WorldSwimDay modified Poseidon's Challenge -

    200 swim/100 kick/200 pull [extra 200]
    4 x 50 Quarters Strong

    3 x 100 on 2:00
    4 x 50 on 1:00 [I kicked]
    5 x 75 on 1:30 [did 100's]
    6 x 50 on 1:05 choice

    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    --------------------------------
    Good workout from the folks at My Swim Pro. We had a full pool with Noah, Greg, Rebecca, Kevin, and Libby.
    Categories
    Swim Workouts
  20. Friday 10/26/18

    PM SCY @ Benton River Center Natatorium "TYR Go Pink Halloween Meet Day 1"

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

    8x50 @ :15 rest FR
    4x25 @ :20 rest 12.5 FAST
    2x25 DIVE FAST
    150 EZ

    100 I.M. - 1:00.79 (28.29/32.50) - No speed to speak of.

    500 FR - 5:24.69 - Very sluggish. Hoping it is just the hard training that is making me not feel strong in the water right now.

    1200 assorted warm up and warm down

    Total: 3500