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  1. Sarasota Y Sharks Masters GOLD Workout 8/13/18

    by , August 11th, 2018 at 11:47 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

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

    Freestyle set
    2 x 150 2:15 neg split
    4 x 75 1:00 desc 1-4
    2 x 150 2:05 neg split
    4 x 75 1:05 desc 1-4
    2 x 150 2:00 neg split
    4 x 75 1:10 desc 1-4

    Main set
    2x
    4 x 25 :40 easy
    2 x 50 1:05 fast
    2 x 50 1:05 easy
    4 x 25 :40 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4500
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  2. Friday 8/10/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    400 swim
    3x100 @ :20 rest FL k/sw/dr/bld

    10x200 @ 3:00 w/ fins
    4 - add-on FL to front D1-4 (2:13+ on 200 FL)
    2 - 100 FL kick w/ BD/100 FR swim
    4 - add-on FL to back D1-4 (2:17 on 200 FL)

    4x100 @ 1:40 FR breathe every 4 w/ 4/6/2 turns
    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  3. Thursday 8/9/18

    PM LCM w/ Trip @ LRRC "Best Average"

    1000 SKIPS
    8x50 @ :55 swim focusing on catch and finish w/ SP + SNKL

    3x
    300 @ 4:30 SMOOTH w/ 4/6/2 turns
    3x100 @ 1:40 BEST AVG
    RD1: 1:06+, 1:06+, 1:06+
    RD2: 1:07, 1:08-, 1:07+
    RD3: 1:08+, 1:07+, 1:07
    **:30 REST after RD2

    6x100 @ 1:40 breathe every 4 pull w/ paddles
    200 EZ

    Total: 4000

    SHOUT OUT: Trip, who is still recovering from some seriously major abdominal surgery, posting 1:13s on some of the 100s (he did the 100s D1-3). The man dropped the hammer today.

    Updated August 9th, 2018 at 09:50 PM by Calvin S

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  4. Sarasota Y Sharks Masters GOLD Workout 8/10/18

    by , August 9th, 2018 at 11:29 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Stroke set
    12 x 50 1:15 [1:05] alt 1free/2stroke
    [Stroke swims: #1 build, #2 strong]

    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]
    1:00 break
    1 x 250 4:10 [3:45]
    1 x 200 3:20 [3:00]
    1 x 150 2:30 [2:15]
    1 x 100 1:40 [1:30]
    1 x 50
    [Even pace on all swims & hold pace throughout set]
    1 x 50 easy

    Warm down
    4 x 50 1:00

    Total: 4400
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  5. 8/9/18 Workout

    by , August 9th, 2018 at 08:35 AM (Swimming Through Jello)
    Thursday, 8/9/2018 CrossFit Workout

    Warmup - 400m run, stretching, PVC warmup

    Strength - Power Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/1+squat, 2, 195/1+squat

    Conditioning - 3 rounds for time
    400m run
    30 situps
    20 wall balls 20#/10'
    10:56

    Core - 100 hollow rocks, :20 plank at breaks
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  6. Wednesday 8/8/18

    PM LCM Solo @ LRRC "Thunderstorms"
    CORE7 post swim

    1000 SKIPS

    2x
    4x150 pull w/ paddles + SNKL
    RD1 @ 2:05
    RD2 @ 2:00
    8x50 @ 1:00 "Progressive I.M. Order"
    RD1: odd FL, even: BK
    RD2: odd BR, even: FR

    100 EZ

    Total: 3100

    CORE7:

    - leg raise to crunch (RD2/RD3 w/ 10# db)
    - extended Russian twists w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :15, RD3 :30 each arm)
    - toe reach/crunch press w/ 10# db (:30 each)
    - side plank w/ 10# db (RD3 w/ dips)
    - half burpee (RD1)/half burpee to pop jack (RD2/RD3)
    - plank w/ 10# db (RD1)/plank rotations (RD2)/plank-ups (RD3)

    Heavy storms were moving through the area all day. I swam with light grey clouds but constant thunder rumbling in the distance for the duration of practice. When I got out I saw that where it was light grey clouds above me, all around was dark purple/slate grey clouds. Even caught a flash of lightning as I headed to the locker room. During CORE7 the heavens opened and it stormed like crazy. I got lucky to get in a 55 minute workout in the only period where there weren't severe storms!
  7. Sarasota Y Sharks Masters GOLD Workout 8/9/18

    by , August 8th, 2018 at 11:38 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    2 x 150 3:00 [2:30] 50st/50fr/50st
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2x
    2 x 50 1:20 [1:15] mod
    1:00 [vertical kick]
    2 x 50 1:20 [1:15] fast

    Main set
    2x
    4 x 50 1:15 [1:05] mod
    1 x 100 2:00 [1:45] fast
    1 x 100 2:00 [1:45] mod
    4 x 50 1:15 [1:05] fast
    [All swims choice]

    Freestyle set
    3x
    1 x 200 3:20 [3:00] pull, neg split
    4 x 50 1:00 [:50] strong, no gear

    Warm down
    4 x 50 1:00

    Total: 3900
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  8. 8/8/18 Workout

    by , August 8th, 2018 at 09:17 AM (Swimming Through Jello)
    Wednesday, 8/8/2018 Pool Workout

    Gym workout looked pretty boring so I decided to get my second swim in today. If I have time on the weekend I might get another in then, not sure.

    900 - o 100s-fr b by 100, e 100s-1-arm fr alternating by 25

    5x100 1:25 (pink HR - held 1:04)
    3x50 k 1:10/3x50 1-arm 1:00
    8x75 1:10 (faster than 100s pace - held :46)
    3x150 p br3/5/7x50 :60 rest
    8x50 k :50

    4x{100 smooth 1:40, 4x25 fast :25}

    200 warmdown

    4150y

    Was moving pretty efficiently today! Died a bit on the kick, definitely need to hit that more often. Triceps were feeling it in the 25s.
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  9. Tuesday 8/7/18

    AM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 @ 3:00 N.S. breathe every 4 pull w/ SP

    6x200 kick on back 10 FL kicks off every wall w/ fins
    2 @ 2:45
    2 @ 2:40
    2 @ 2:35

    4x50 @ 1:00 SMOOTH BK
    4x50 @ 1:30 FAST FR kick w/ BD (:42, :42, :42+, :43)
    200 EZ

    Total: 3800

    Updated August 7th, 2018 at 05:20 PM by Calvin S

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 8/8/18

    by , August 7th, 2018 at 11:35 AM (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
    2 x 100 2:30 [2:15] kick
    4 x 50 1:00 [:50] desc 1-4

    Stroke set
    2 x 50 1:15 [1:05] fly
    2 x 50 1:15 [1:05] back
    2 x 50 1:15 [1:05] brst
    2 x 150 3:00 [2:30] IM or 50st/50fr/50st
    [50s: #1 perfect stroke, 2 strong]

    Sprint set
    8 x 50 1:30 [1:30] sprint choice
    [#1 & 5 easy]

    Freestyle set
    10 x 150 2:30 [2:15] consistent pace w/last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4000
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  11. 8/7/18 Workout

    by , August 7th, 2018 at 08:47 AM (Swimming Through Jello)
    Tuesday, 8/7/2018 Pool Workout

    Sooooooore from squats and pistols. I suppose I will have to live with feeling weird in the water during this cycle of getting my strength back up. Don't need to peak at all until mini-taper in November for SCM champs anyway.

    3x250 30 sec rest - 1 sw, 2 75 fr/75 bk/50 fr/50 br, 3 p br3/4/5/3/7 x50

    2x{2x50 k 1:10
    3x50 dr 1:05
    1x50 b}
    1-br, 2-bk

    4x{125 IM rotate 50 st 2:00
    125 fr D1-4 2:00}

    6x50 ch/fr EZ 1:00

    4x{100 fr smooth 1:45
    75 IM DPS 1:30
    50 p br5 1:00
    25 sprint IMO :45}

    200 warmdown

    3850y if I added right.

    Updated August 7th, 2018 at 09:40 AM by JPEnge

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  12. Monday 8/6/18

    PM LCM w/ Trip (300s) and Doug (the 50 FL) @ LRRC "I'm swimmin' in the rain..."

    500 swim

    5x300 @ 4:30 pull w/ paddles + SNKL
    2 - SMOOTH
    3 - LIGHT D1-3 (4:04, 3:59, 3:55)

    4x100 @ 1:15 (1:10, 1:12, 1:12+, 1:13)
    1:15 REST
    3x100 @ 1:15 (1:11, 1:12, 1:12+)
    1:15 REST
    2x100 @ 1:15 (1:11, 1:12)
    1:15 REST
    100 @ 1:15 (1:06+)

    100 EZ
    50 FL PUSH FAST (:30)
    50 EZ

    Total: 3200

    Practiced today in a steady, cool rain for the entire 80 minutes. Trip and Doug and I agreed it was probably some of the best weather we have had for a practice all summer.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 8/7/18

    by , August 6th, 2018 at 11:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Sprint set
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] sprint, #2 100% effort
    1 x 50 1:15 [1:05] easy
    3 x 50 1:15 [1:05] sprint, #3 100% effort
    1 x 50 1:15 [1:05] easy
    4 x 50 1:15 [1:05] sprint, #4 100% effort
    1 x 50 1:15 [1:05] easy
    3 x 50 1:15 [1:05] sprint, #3 100% effort
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] sprint, #2 100% effort
    1 x 50 1:15 [1:05] easy
    [All swims choice]

    Freestyle set
    8 x 100 1:40 [1:30] neg split
    3 x 100 1:35 [1:25] desc 1-3
    3 x 100 1:30 [1:20] make them

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

    Warm down
    4 x 50 1:00

    Total: 4000
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  14. A Couple Workouts

    by , August 6th, 2018 at 08:12 AM (Swimming Through Jello)
    Saturday, 8/4/2018 CrossFit Workout

    Warmup - jogging, stretching, plyos

    Conditioning - Partner workout, alternating rounds
    AMRAP 30
    100m run
    15 KB swings 53#
    10 burpee box jump overs 24"
    16 rounds + 9 KB swing

    Monday, 8/6/2018 CrossFit Workout

    Warmup - airbike, plyos, stretching

    Strength - Back Squat - 45/5, 135/5, 185/5, 205/12, 190/12, 175/25

    Conditioning - For time
    20 hang power clean 115#
    30 pistols (single leg squats)
    15 hang power clean 135#
    30 pistols
    10 hang power clean 155#
    30 pistols
    7:54

    New cycle at gym started, I wanted to get in on the squat days, so I will swim Tue/Thur I think and then maybe a weekend if I have time. Gonna be sore tomorrow.
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  15. Sarasota Y Sharks Masters GOLD Workout 8/6/18

    by , August 5th, 2018 at 10:00 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 150 2:45 [2:15] 50st/50fr/50st
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Freestyle set
    3 x 300 5:00 [4:30] desc 1-3
    3 x 200 3:20 [3:00] desc 1-3
    3 x 100 1:40 [1:30] desc 1-3

    Kick set
    9 x 50 1:20 [1:15] alt 2fast/1easy
    1 x 50 easy swim

    Stroke set
    4x
    1 x 50 1:15 [1:05] stroke, perfect stroke
    1 x 100 2:15 [2:00] IM or 50st/50fr or 100stroke

    Warm down
    4 x 50 1:00

    Total: 4100
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  16. Saturday 8/4/18

    AM SCY Solo @ LRRC "Lactic Hold" or "You know there is a lap swimming pool down there?"

    400 (75 fr/25 scull) w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    6x50 @ :45 D1-3, 4-6
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    4x
    4x25 @ :15-20 rest 12.5 BURST/12.5 FLOAT w/ chute (which broke again so I tied my mesh bag to the chute and put my fins in my bag for added weight)
    1:00 REST
    100 @ 2:00 PUSH FAST (:53, :53+, :54, :54)
    4x100 @ 1:10 lactic hold w/ 4/6/2 turns
    2:00 REST

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 5000

    So I had some issues with the water aerobics people towards the end of my practice. The back story here is that I got in the water at 7:25 AM. Water aerobics class begins at 9:00. I was swimming in lane three of an eight lane pool, but there is only one lane line strung up (the one between lanes two and three). I was on the last 6-8 50s of my warm down at 8:55 when the aerobics people got in and started "walking" the width of the pool. Now seeing me in there, I would have thought these people could have the sense to stop at the black line in lane 3 and turn around, as opposed to going all the way to the lane rope. I had wedged my self as far against the rope as possible to maximize their room, but really, how can 11 adults need 75% of the pool? There was an old man lap swimming in lane two and swim lessons going on in lane one so I didn't think it fair to them (they had been there for 30-45 minutes already) to make them move for me. This one lady kept intentionally stepping in front of me when I swam by so as to generate a scene. She kept trying to yell at me about the fact there was a class going on, blah blah blah. When I got out of the water, she says to me, "You know there is a lap swimming pool down there?" (gesturing to the LCM pool). As if to say "hey I think you are confused, your kind is supposed to be over there!" I said, "yeah I know," and walked off, which this woman continuing to lecture me louder and louder as I got farther and farther away.

    I really don't think there is any one particular group of pool users that act any more entitled than a water aerobics class. They absolutely refuse to find a way to coexist with anyone using the pool at the same time as them. Anyways, had a fantastic practice. Rant off.

    Updated August 4th, 2018 at 02:25 PM by Calvin S

    Categories
    Swim Workouts
  17. Friday 8/3/18

    PM LCM Solo + w/ Trip @ LRRC "'Mini' Friday Fly Day"

    2x400 @ :30 rest w/ fins
    #1 - 75 FR swim/25 FL kick H.A.S. w/ SNKL
    #2 - 50 FR swim/50 FL drill/50 FR swim/50 FL swim

    4x100 @ 1:25 WHITE
    1:25 REST
    4x100 @ 1:20 PINK
    1:20 REST
    4x100 @ 1:15 RED

    12x50 @ :50
    2 - AE FR
    1 - FAST FL (:33, :33-, :32+, :32-)

    400 EZ

    Total: 3000

    Trip was doing 36x50 so I started my 12x100 at the same time he started his 50s, and jumped in on #25. My shoulders are REALLY sore from TBC yesterday especially, but also just in general from my training this week. I was surprised at how good my fast fly felt.
    Categories
    Swim Workouts
  18. Thursday 8/2/18

    PM LCM w/ Trip @ LRRC "Putting the R in backstRoke RecoveRy"
    TBC post swim "Bosu Bonanza!"

    Swim:

    600 (75 swim/25 scull)

    6x200 @ 3:00
    3 - 12.5M UW kick off every wall
    3 - pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:10 add-on BK as follows:
    #1 - 150 FR/50 BK
    #2 - 100 FR/100 BK
    #3 - 50 FR/150 BK
    #4 - 200 BK (2:47)

    10x50 @ 1:10 breathe every 10

    Total: 3100

    TBC:
    :45 per exercise

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (L leg on Bosu ball)
    Bosu push-up (L arm on Bosu ball)
    Bosu half burpee (no push-up or jump)
    Single leg v-up w/ 10# db
    1:00 REST

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (R leg on Bosu ball)
    Bosu full burpee (no jump)
    Tricep kick backs w/ 2x 10# db
    Single leg v-up w/ 10# db
    Weighted sit-up w/ 10# db
    1:00 REST

    2x
    Bosu push-up (R arm on Bosu ball)
    Bosu full burpee (no jump)
    Bosu spider-mans
    Bosu mountain climbers
    Bosu full burpee (no jump)
    1:00 REST

    "SALLY" (3:30)
    Squat + squat hold w/ 25# kb
  19. 8/2/18 Workout

    by , August 2nd, 2018 at 08:27 AM (Swimming Through Jello)
    Thursday, 8/2/2018 CrossFit Workout

    Warmup - 30 cal assault bike, stretching, barbell warmup

    Strength - A) Back Squat - 45/5, 135/5, 175/10,10,10,10,10
    B1) Walking lunge steps - 3x20x50# ea arm
    B2) DB squat C&J - 3x3x50#

    Conditioning - 6x{15 wall ball 20#, max 1-arm DB CJ 50# @ 1:00, 1:00 rest}
    8,9,9,9,9,11 C&Js

    Went a little too heavy on the lunges, going to be sore tomorrow. Maybe rest day.
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  20. Wednesday 8/1/18

    AM SCY Solo @ LRRC "A tablespoon of kick"
    PM LCM Solo-ish (sort of tagged along on Trip's set) @ LRRC "A teaspoon of I.M."
    CORE7 post PM swim

    AM Swim:

    400 swim
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M

    3x (All kick w/ BD)
    25 @ :20 FAST FR
    25 @ :40 SMOOTH BR
    50 @ :45 FAST FR
    25 @ :40 SMOOTH BR
    75 @ 1:05 FAST FR
    25 @ :40 SMOOTH BR
    100 @ 1:30 FAST FR
    25 @ 1:20 SMOOTH BR
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x150 @ 2:20 kick 1st/last 25 UW w/ fins
    100 EZ

    Total: 3200

    PM Swim:

    2x
    300 BK
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    2x150 @ 2:05 breathe every 4 pull w/ paddles

    5x200 @ 3:10
    odd: I.M. D1-3 (2:53, 2:44, 2:36)
    even: FR RED (2:30, 2:27+)

    100 EZ

    Total: 3100

    **Trip was doing 10x200 @ 3:10 FR. I had limited time to swim due to CORE7, so I jumped into the middle of his set and made my own modifications.

    CORE7:

    - weighted crunch (weight above head)/weighted sit up w/ 10# db
    - reverse crunch (RD3 :30 reverse crunch/:30 flutter kick)
    - scissor kick/flutter kick (RD3 :30 scissor kick/:30 hip raise)
    - toe reach w/ 10# db
    - elevated alternating knee pulls
    - mountain climbers w/ floor pads (RD3 1/2 burpee to mountain climber 4 each leg NO PADS)
    - breakdancers (RD1)/plank rotations (RD2)/plank w/ 35# plate (RD3)

    Updated August 2nd, 2018 at 09:58 AM by Calvin S

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