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  1. 4/27/18 Workout

    by , April 27th, 2018 at 08:17 AM (Swimming Through Jello)
    Friday, 4/27/2018 CrossFit Workout

    Warmup - stretching, band exercises, OHS warmup

    Strength - Push Press + Overhead Squat 95/3+3, 135/3+3, 155/3+3, 175/3+3, 195/3+3, 215/3+3

    //Happy with this. Was expecting to have a try at 205 maybe but felt good.

    Conditioning - AMRAP 9
    1 ring muscleup, 2 alternating DB snatch 50#
    add 1 MU and 2 DB snatch each round
    7 rounds + 1 MU

    Core - 3 rounds not for time
    5 wall walks
    30 sec ring plank

    Rest day tomorrow! Back to the pool for continuation of taper Sunday morning.
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  2. Thursday 4/26/18

    PM SCY Solo @ LRRC "Outside is the best side!"

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :45 D1-3 in pairs w/ SP + SNKL

    300 @ 4:00 PINK pull w/ paddles + SNKL
    3x100 @ 1:20 @ 1000 PACE (goal pace for meet on Saturday: 1:05)
    100 EZ

    Total: 2500

    1:04, 1:05, 1:05 on the 100s.
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  3. Sarasota Y Sharks Masters GOLD Workout 4/27/18

    by , April 26th, 2018 at 02:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    8 x 50 1:15 alt 2stroke/2free
    3 x 100 2:30 kick
    6 x 50 :50 desc 1-3/4-6

    Main set
    1 x 50 1:05 easy
    1 x 50 1:05 fast free
    1 x 50 1:05 easy
    2 x 50 1:05 fast breast
    1 x 50 1:05 easy
    3 x 50 1:05 fast back
    1 x 50 1:05 easy
    4 x 50 1:05 fast fly

    Freestyle set
    1 x 50 :50 mod
    1 x 100 1:40 long & strong
    1 x 150 2:30 last 50 strong
    1 x 200 3:20 neg split
    1 x 250 4:10 last 100 strong
    1 x 250 3:45 last 100 strong
    1 x 200 3:00 neg split
    1 x 150 2:15 last 50 strong
    1 x 100 1:30 build
    1 x 50 :45 strong

    Kick set
    1 x 50 1:30
    1:00 [vertical kick]
    1 x 100 2:30
    1:00 [vertical kick]
    1 x 200 5:00
    1:00 [vertical kick]
    1 x 50 easy kick

    Warm down
    4 x 50 1:00

    Total: 4100
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  4. 4/26/18 Workout

    by , April 26th, 2018 at 08:50 AM (Swimming Through Jello)
    Thursday, 4/26/2018 Pool Workout

    Start of taper! Just did intervals with the rest of the group, no problem with more rest during taper time. Also had club team in the pool again, so air quality was meh.

    200 fr/100 bk/200 k/200 p/100 IM dr

    6x75 1:30 o-IM, e-fr build
    //Tried to attempt crossover back to breast turns... not successful yet.
    5x100 k 1:45 3+4 fast
    4x125 2:30 IM, rotate 50 fast stroke

    100 EZ

    3x{4x50 1:00 D1-4, 50 EZ} bk/br/fr by rounds

    200 warmdown

    3300

    Shoulders a little fuzzy overall from handstand work and double unders yesterday. Felt better than most of the rest of the week though.
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  5. Wednesday 4/25/18

    PM SCY Solo @ LRRC "Champions League football ruins Wednesday afternoon practices"

    400 swim

    10x100 @ 1:10 swim w/ fins + paddles + SNKL

    Total: 1400

    CORE 7 to follow

    Updated April 25th, 2018 at 08:36 PM by Calvin S

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  6. Sarasota Y Sharks Masters GOLD Workout 4/26/18

    by , April 25th, 2018 at 01:20 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 [2:00] 50st/50fr
    6 x 50 1:05 [1:00] 25fast/25easy choice
    1 x 200 5:00 [4:30] kick

    Sprint set
    6 x 50 1:20 [1:10] Alt 1easy/1fast choice
    1:00 rest
    2 x 100 4:00 choice sprint broken at the 50 for 5secs

    Main set
    3x
    1 x 100 1:45 [1:45] free
    1 x 100 2:00 [2:00] stroke choice
    1 x 100 2:30 [2:15] kick
    [RD1 kick is strong, RD2 stroke is strong, RD3 free is strong]

    Freestyle set
    7 x 200 3:10 [3:00] neg split [#7 no gear]
    -OR-
    16 x 50 1:05 [1:00] alt 1easy/2fast no gear

    Warm down
    4 x 50 1:00

    Total: 4000
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  7. 4/25/18 Workout

    by , April 25th, 2018 at 08:17 AM (Swimming Through Jello)
    Wednesday, 4/25/2018 CrossFit Workout

    Warmup - yoga stretches, bar/shoulder warmup

    Skill - Handstands
    1 - 6 sets of :10 on/:20 off free headstand
    2 - 2:00 nose-to-wall handstand hold
    3 - 30 wall handstand hold hand lifts
    4 - 4 set of :20 on/:10 off hollow rock

    Conditioning - AMRAP 15
    50 double unders
    70# one arm farmers carry 60m ea arm
    25 double unders
    53# one arm overhead carry 30m ea arm

    Found out normal pool will be closed for water polo tournament this weekend too. Will probably have to go to backup pool further out Sunday morning then.
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  8. Workout 04/24/18: morning

    by , April 24th, 2018 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 100 choice

    4 x 50 @15sr no free
    1 x 50 kick
    4 x 50 @10sr pull at 80%
    1 x 100 kick
    4 x 50 @05sr even pace free at 80%
    1 x 50 kick
    4 x 50 @10sr burst and cruise
    3 x 100 pull on 2:10
    4 x 50 loosen and out [extra 200 during whole workout]
    ---------------------------
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  9. Tuesday 4/24/18

    AM SCY Solo @ LRRC "Lactic Hold"

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (every 3rd 25 BR)
    100 I.M. drill

    4x50 @ :50
    odd: inside flags FAST
    even: between flags FAST
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 swim
    100 EZ

    3x
    4x25 @ :15 rest 15M BURST w/ chute
    1:00 REST
    100 @ 2:00 push FAST (:57, :57, :57)
    3x100 @ 1:15 lactic hold
    2:00 REST

    100 EZ

    Total: 3100

    Updated May 11th, 2018 at 11:02 PM by Calvin S

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 4/25/18

    by , April 24th, 2018 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 2:15 [2:00] IM
    8 x 50 1:00 [:50] desc 1-4/5-8

    Kick set
    3x
    1 x 50 1:20 [1:15]
    1:00 vertical kick
    1 x 50 1:20 [1:15] fast

    Freestyle/pull set
    4 x 100 1:40 [1:30] long & strong
    4 x 50 :55 [:50] be consistent
    4 x 100 1:35 [1:25] neg split
    4 x 50 :50 [:45] desc 1-4
    4 x 100 1:30 [1:20] strong
    4 x 50 :45 [:40] strong

    IM set
    2x
    3 x 50 1:15 [1:05] IM order
    1 x 50 1:15 [1:05] easy free
    1 x 200 3:45 [3:15] IM strong

    Warm down
    4 x 50 1:00

    Total: 4100
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  11. 4/24/18 Workout

    by , April 24th, 2018 at 08:53 AM (Swimming Through Jello)
    Slept better last night. Body is feeling it from the lactate set yesterday! Still got the work done and will be on to taper next time I'm in the pool.

    Tuesday, 4/24/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    8x50 :50 3 cruise/1 fast
    8x75 1:20 o-IM, e-D1-4 fr
    8x100 1:35->1:20->1:35

    4x{2x50 1:00 EZ, 1x100 2:00 FAST}
    Did k-1:11, p/pads-:56, k-1:09, p/pads-:56

    200 warmdown

    3600
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  12. Sarasota Y Sharks Masters GOLD Workout 4/24/18

    by , April 23rd, 2018 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/st
    4 x 75 1:45 kick
    4 x 100 1:30

    Main set
    6x
    1 x 75 1:20 mod perfect stroke
    1 x 50 1:00 build
    1 x 25 :40 fast
    [Odd rounds: stroke, Evens rounds: choice]

    Sprint set
    4x
    1 x 25 :45 sprint kick
    1 x 25 :45 sprint free
    1 x 25 :45 sprint stroke

    Free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 50 :45 desc 1-4
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
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  13. 4/23/18 Workout

    by , April 23rd, 2018 at 08:55 AM (Swimming Through Jello)
    Slept horridly Saturday night and not a ton better Sunday. Feeling kinda meh after 3 days out of the water but wanted to get my lactate set in before taper starts. It went... OK. Sloppy.

    Monday, 4/23/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr
    8x50 k/dr dr/b 1:00 IMO

    100 easy

    Lactate Set - Fast efforts off blocks, 200 easy in between
    200 bk (2:02 - took a bit to get into this, shaking off 200 pace rust)
    100 br (1:02, out 28.7 somehow)
    100 bk (:56 - About what I expected)
    50 br (28.3 - Spinning my wheels too much, need to work DPS)
    50 bk (25.7 - Sloppy, sloppy sloppy. Punt!)
    50 br (28.8 - Tried to get my stroke a bit longer, got stuck in no man's land into the wall and probably was just running out of gas by now.)

    200 warmdown

    3050

    Will do the team workout Tuesday then start tapering Thursday.

    Two weeks 'til Plex Games (CrossFit competition), three weeks 'til Nationals.

    Updated April 23rd, 2018 at 10:02 AM by JPEnge

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  14. Fri-Sun, April 19-21

    by , April 22nd, 2018 at 04:53 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    500 various
    5 x 100 free w/paddles, restricted breathing @ 2:00
    8 x 25 shooters w/fins @ :45

    Main sets:

    8 x 50 burst + cruise @ 1:00

    8 rounds:
    1 x 50 fast @ 1:00
    1 x 50 EZ

    -- I did the 50s @ 100ish pace. Went fly (26), free (25), free (24), free (24), back kick (:23 high), back kick (24), free (26). Quads were burning after this set.

    300 EZ

    Total: 2700


    Saturday:

    5 miles on treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 @ 1:00
    odds = fly or fly drill, evens = dolphin kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast fly @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = back, evens = back kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast back @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = breast, evens = flutter kick
    1 x 100 EZ (arms too tired to do 3 x 100 free)
    4 x 25 fast breast
    1 x 100 EZ

    Total: 3250


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I managed to squeeze in a couple workouts this weekend. But the main activity was cleaning up our garden beds and mulching. Nothing like manual labor to kick your ass. Today is about the first day that I haven't thought it was winter. Not that it was particularly warm, but at least there was some sunshine!
    Categories
    Swim Workouts
  15. 4/21/18 Workout

    by , April 21st, 2018 at 04:33 PM (Swimming Through Jello)
    Showed up at the pool and there was a surprise high school water polo tournament. Crap. And we will probably have to share some mornings next week with the club team. Double crap. So much for the taper schedule I came up with!

    Lifted in the garage instead and then did yardwork.

    Saturday 4/21/2018 Garage Lifting

    General warmup, barbell warmup

    Snatch - 95/2x2, 115/2, 135/2, 155/1, 175/1, 185/1x5, 195/1, 205/1

    Sn PP - 135/5x2, 155/3, 175/3, 185/3, 195/3, 205/3x5
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  16. 4/20/18 Workout

    by , April 20th, 2018 at 08:13 AM (Swimming Through Jello)
    Friday, 4/20/2018 CrossFit Workout

    Warmup - rowing, plyos, shoulder warmup

    Strength -
    A) Shoulder press - 45/8, 75/5, 85/5, 95/5, 110/10
    B1) Upright row - 80/10,10,10
    B2) Ski erg - 15 cals sprint x 3

    Conditioning -
    21-15-9
    1-arm DB OHS 50#
    cals Assault airbike
    5:30

    Good high effort today. Still a little weak on the lifting. Going to try to do a lactate set tomorrow in the pool - 1x200, 2x100, 2x50 off blocks with 200 easy between each - if 1) the pool isn't too crowded and 2) I'm not too sore. Abs are still tight from GHDs Monday and gymnastic work Wednesday.
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  17. Wed, April 18

    by , April 19th, 2018 at 10:28 AM (The FAF AFAP Digest)
    I took a few days off swimming after the meets and hit the treadmill. That made me feel a bit sloggy in the water but I was just cruising or going 100 pace anyway. Just did the workout without revisions. That's probably how I'll roll for awhile.

    Swim/SCY @ Pitt:

    Warm up:

    400 various
    100 scull
    8 x 25 shooter + 25 back kick @ 1:00
    8 x 25 IM drill + 25 IM swim @ 1:05

    Main sets:

    4 rounds:

    4 x 25 IM order @ :35
    :40 rest
    1 x 100 fast (cruised these)
    :45 rest
    4 x 25 IM order @ :35
    :40 rest
    1 x 50 fast
    1 x 50 EZ

    100 EZ (got out a bit early)

    Total: 3000



    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I was surprisingly tired from the workout afterward. I guess I'm a bit out of shape from all the sprinting and then resting. I'm going to hit the treadmill today and maybe go to yoga.
    Categories
    Swim Workouts
  18. 4/19/18 Workout

    by , April 19th, 2018 at 08:46 AM (Swimming Through Jello)
    Thursday, 4/19/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x{4x50 :50
    3x100 1:20
    2x150 2:00
    1x100 2:00 EZ
    1x200 fast}

    //Free first round, scattered some pull and kick second round. 2:02/2:01 free 200s.

    100 EZ
    8x25 :30 o-bk sit spin, e-EZ
    8x25 :30 o-br dolphin kick overspeed, e-EZ

    200 warmdown

    3700

    Shared pool with club team again. Not sure if it's the more people, or being on the closed end of the pool deck or what but I was having issues catching breath this time and the times we've shared the last few weeks. Not a great day performance-wise but I made it through.
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  19. The Next Chapter (May-June 2018)

    by , April 18th, 2018 at 03:14 PM (SWIMMER Editorials)
    When I took the helm at SWIMMER in 2009, I was still high on the rush of diving into our local swim community in 2006 and finding a new family. The opportunity to work within the larger national subculture of Masters Swimming with smart and committed people was a dream come true.

    Establishing the National Office in 2009 was an adventure; our ragtag band of staffers started from scratch. We rented a steam cleaner from the grocery store across the street so we could spiff up the dusty furniture that came with our vacant-for-years historic building. We recruited local swimmers and suited up in gardening gear to beautify the overgrown and decrepit property.

    Slowly we built, broke, mended, and moldedónot only our physical surroundings, but also our roles. We essentially threw spaghetti on the ceiling and picked it up off the floor if it didnít stick. And then tried again until we found a formula that worked to serve and support our members. Iím honored to have worked alongside passionate and dedicated staffers and volunteers during that process, and Iím grateful for their help and friendship along the way.

    Since those earliest days, the National Office has grown and now occupies beautiful downtown offices. We have many more and much improved publications, programs, and services. Iím so proud of what weíve accomplished and excited to see whatís next.

    During this nine-year journey, Iíve had the privilege of working with and learning from talented editors, writers, photographers, designers, artists, volunteers, and coaches. The list is too long for this page. Their expertise and contributions have made this magazine and our online content something we can all be proud of.

    And then there are the readers.

    Youíre the reason Iíve looked forward to every issue, despite snags, snafus, and the hectic pace of never-ending deadlines.

    Your stories have inspired me. Your letters have made me laugh, cry, swim harder, and helped me navigate what were once unfamiliar waters, but now seem like home. You have my enduring gratitude for sharing your stories and your support over the years.

    Through your inspiration, Iíve realized that I still have time to see more of the world and thatís my next chapter: travel.

    My plan is to stay involved with Masters Swimming, but this will be my last issue as editor-in-chief of SWIMMER, and Iím stepping down as publications and communications director for USMS.

    Iím confident that publications manager Daniel Paulling and the dynamic and growing staff at the National Office will continue to develop and improve all our membership offerings. Please give them your support and feedback, as youíve given me.

    If my travels lead me near your town, Iíd love to drop in for swim practice. If youíd like to stay in touch, you can reach me at laura.m.hamel@gmail.com.

    My thanks and best always,

    Laura Hamel
    Editor-in-Chief
    Categories
    Staff Blogs
  20. 4/18/18 Workout

    by , April 18th, 2018 at 08:13 AM (Swimming Through Jello)
    Wednesday, 4/18/2018 CrossFit Workout

    Warmup - band exercises, plyos, bar warmup

    Skill -
    Core EMOM 15
    1- :15 arch hold
    2- :15 hollow hold
    3- 2 tuck pull to invert (rings)

    Muscleup work - some transition work and a bunch of strict MUs.

    Conditioning -
    3 rounds
    400m run
    20 wall ball shots
    15 box jumps
    9:21
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