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  1. 2/26/18 Workout

    by , February 26th, 2018 at 08:44 AM (Swimming Through Jello)
    Figured out why I was kind of meh Saturday - woke up all stuffy and achy Sunday so I'm pretty sure I came down with a cold. No fever though thankfully.

    Monday, 2/26/2018 CrossFit Workout

    Warmup - run, stretch, plyos

    Strength - Back Squat - 45/5, 135/5, 225/5, 245/5, 260/5,5,5,5,5

    Conditioning - for time:
    20 box facing burpees
    30 power clean 115#
    40 front squat 115#
    800m run
    12:25

    Front squats were death.

    Glute-ham raises 3x10
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  2. Workout 02/25/18: afternoon

    by , February 25th, 2018 at 05:22 PM (Maple Syrup with a Side of Chlorine)
    Work life is bonkers as I'm halfway through a ten day stretch and we're getting a new computer system installed as I write. While these never go well, I'm staying optimistic... at least if I can sign on in the morning! Hit the pool for:

    200 free/200 back/200 im drill
    600 shark swim
    100 easy
    4 x 100 quarter's strong on 1:25 (goal 1:10)
    100 easy
    8 x 25 on :30 (odd chiice even fast)
    200 loosen and out
    [Solo/Rec/2200 yds/40 min]
    =======================
    Categories
    Swim Workouts
  3. 2/23-2/24/18 Workouts

    by , February 24th, 2018 at 05:08 PM (Swimming Through Jello)
    Friday, 2/23/2018 CrossFit Workout

    Warmup - general warmup, light dumbbell movements, rowing

    Conditioning - CrossFit Open 18.1
    AMRAP 20
    8 toes to bar
    10 DB hang C&J 50# (5 per arm)
    14 cal row

    10 rounds + 5 TTB

    Saturday, 2/24/2018 Pool Workout

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

    1x200 3:15 cruise
    4x25 fast IMO :40
    1x200 3:15 cruise
    4x50 fast IMO 1:20
    1x200 3:15 cruise
    4x75 fast IM/fr 2:00
    1x200 3:15 cruise
    4x50 fast IMO 1:20
    1x200 3:15 cruise
    100 IM fast

    8x50 k/dr IMO 1:00

    3200

    DPS was turrible today. Maybe forearms a bit out of it from all grippy stuff yesterday? Whatever it was, I just felt off.
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  4. Sarasota Y Sharks Masters GOLD Workout 2/26/18

    by , February 23rd, 2018 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Free/pull set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:25 [2:10] neg split
    3 x 150 2:20 [2:05] desc 1-3
    1 x 150 best effort

    Stroke set
    3x
    2 x 50 1:15 [1:05] #1drill, #2perfect stroke
    1 x 200 3:45 [3:15] IM
    [50s: RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: brst arms w/flutter kick]

    Warm down
    4 x 50 1:00

    Total: 4200
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  5. Sarasota Y Sharks Masters GOLD Workout 2/23/18

    by , February 22nd, 2018 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2x
    1 x 200 3:30
    6 x 50 1:10 choice

    Main set
    3x
    2 x 50 1:20 kick desc 1-2
    2 x 50 1:10 stroke desc 1-2
    2 x 50 1:20 kick desc 1-2
    2 x 50 1:00 free/choice desc 1-2

    Free/pull set
    8 x 50 1:00 pace
    4 x 100 1:40 desc 1-4
    2 x 200 3:20 neg split
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 4000
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  6. 2/22/18 Workout

    by , February 22nd, 2018 at 09:48 AM (Swimming Through Jello)
    So. Sore. Everything from my feet up to my traps.

    Also, I was reading the entry rules for Nats, didn't realize that short course age is determined by age at end of meet as opposed to end of the year like the other season. So I'm stuck in the 25-29 Group of Death still in May!

    Thursday, 2/22/2018 Pool Workout

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

    4x150 50 bk/25 fr 2:30 cruise
    4x125 IM (rotate IMO extra 25) 2:00 threshold
    4x100 50 fr/50 k 1:45
    4x75 6 UWK 1:15
    4x50 D1-4 :50
    8x25 IMO fast :40

    200 warmdown

    3300
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  7. Sarasota Y Sharks Masters GOLD Workout 2/22/18

    by , February 21st, 2018 at 11:16 AM (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
    8x
    1 x 75 1:20 mod
    1 x 50 1:05 build
    1 x 25 :40 sprint
    [Odd rounds: stroke, Evens rounds: free/choice]

    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 :50 desc 1-4
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
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  8. 2/21/18 Workout

    by , February 21st, 2018 at 08:28 AM (Swimming Through Jello)
    Legs really sore from yesterday! Still moving pretty well today.

    Wednesday, 2/21/2018 CrossFit Workout

    Warmup - rowing, bar hang stuff, handstand stuff, PVC stretches

    Strength - A) Push Press - 45/5, 135/5, 155/5, 165/5, 175/5, 185/5
    B1) Weighted pullup - 70/3, 75/3, 80/3
    B2) Barbell overhead side bends - 35/10,10,10
    B3) 300m ski erg x3

    Conditioning -
    1-2-3-4-5-6-7-8-9-10
    Power jerk 115#
    Hang power clean 115#
    8x10m shuttle runs in between each set (not after 10s)

    11:38

    Was going to do some speed work at the pool tomorrow, we will see how the soreness is when I wake up - will bring my jammer and get my 100 IM in for the Swimathon challenge thing if I feel good.
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  9. Workout 02/20/18: evening

    by , February 20th, 2018 at 10:07 PM (Maple Syrup with a Side of Chlorine)
    I've been out of the water for a little bit, due to a biological incident at the pool, and work. I'm still looking at the Harvard meet in about a month as well as our local meet in the beginning of April for some fun racing.

    Today's workout had a repeating progressive distance set, and some fast 25s, totalling 2500 all together.

    This past weekend my wife and I explored Cape Ann in Massachusetts...

    Rockport, MA.

    Gloucester, MA

    Updated February 21st, 2018 at 01:07 PM by rxleakem

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 2/21/18

    by , February 20th, 2018 at 01:59 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 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    3 x 50 1:20 [1:15] desc 1-3
    1 x 50 1:30 [1:15] fast

    USMS Winter Fitness Challenge
    30:00 [straight swim]

    Sprint set
    4x
    1 x 50 1:15 [1:05] 25blast/25easy
    1 x 50 1:15 [1:05] 25easy/25blast
    1 x 50 1:15 [1:05] easy
    1 x 50 1:15 [1:05] blast
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Warm down
    4 x 50 1:00
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  11. 2/19/18

    by , February 20th, 2018 at 08:27 AM (Swimming Through Jello)
    Tuesday, 2/19/2018 CrossFit Workout

    Warmup - run, stretch, plyos

    Strength -
    A) Front Squat - 45/3, 135/3, 185/3, 205/3, 225/3, 245/3, 265/3
    B) 3x(20 walking lunge steps + 15 stiff leg RDLs 75#)

    Conditioning - AMRAP 8
    6 DL 185#
    12 box jumps 24"
    10 rounds + 5 DL
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  12. 2|19|18 scm

    by , February 19th, 2018 at 09:53 PM (Blog)
    2|17
    8 x 200 IM kick on 5:30

    2|18
    drylands

    2|19
    5 x 200 IM kick on 5:10
    5 x 100 IM kick done on 1:30 per 50


    Md requested another mri, but using dye this time, for my slap tear
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  13. Sarasota Y Sharks Masters GOLD Workout 2/20/18

    by , February 19th, 2018 at 11:29 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 desc 1-4

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Sprint set
    2x
    1 x 50 1:20 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:20 fast
    [All swims choice]

    Free/pull set
    5x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast

    Warm down
    4 x 50 1:00

    Total: 4250
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  14. 2/19/18 Workout

    by , February 19th, 2018 at 09:24 AM (Swimming Through Jello)
    Hour of Pilates on Sunday. Core is pretty sore!

    Monday, 2/19/2018 Pool Workout

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

    5x50 :50 building throughout
    5x100 1:40 aerobic
    5x150 2:00 threshold
    5x200 3:00 (2-fast kick fins, 4-fast pull paddles)

    //Still not completely out of vacation mode I guess, still a little sluggish. 150s were difficult by the end! Not sure how I'm going to make it through the 500 at my next meet in April :P

    200 warmdown

    3500
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  15. Sunday 02182018

    by , February 18th, 2018 at 06:44 PM (aztimm's training blog)
    Sunday PM solo swim @ Sendero Springs

    600 w/u

    4 x 100 kick @ 1:30, done as 25 dolphin/25 flutter x 2, w/board + fins

    4 x 125 @ 1:55, done as 25 drill/25 swim/25 back/25 swim/25 drill, w/fins

    6 x 50 @ :55--
    * odds: 25 breast/25 free (focus on breast)
    * evens: 25 free/25 breast (focus on breast)

    12 x 100 @ 1:30

    100 easy

    100 FAST, w/fins + paddles

    50 easy w/fins

    200 w/d

    TTL: 3450 yards (about 57 min)


    I wasn't sure if I'd swim or go to the gym today. but figured that since the pool was open (it was too cold last Sunday), and the temperature was decent, I'd go. always better to workout outside. it was partly sunny...rather cloudy at times, then suddenly the sun would pop out.

    I hadn't thought of a set at all before jumping in the pool. usually I have some thoughts. anyway, I started the 100s thinking I'd either do 5 or 10, depending how I felt. around #7, I figured I'd go to 12. once I go that in my mind, I gradually descended those last 5, with the last around 1:17

    I couldn't remember when I last did a 100 fast. They typically don't allow block starts at this pool. I've never asked, but occasionally there's a girl with her mother and a coach of some sort. once they got her up on the block and the lifeguards freaked out. I've never had a problem at other pools when I asked. I have done them at Sendero when we had a team there.
    anyway, pushing off of the wall with fins and paddles, I just felt like i was gliding on the water. my time was 1:04. when I swam with the Mesa group, Paul told me that your time with fins + paddles is usually a good indicator of what you'll do at a meet.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 2/19/18

    by , February 18th, 2018 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 best stroke no free, RD2 worst stroke no free, RD3/4 choice]\

    Warm down
    4 x 50 1:00

    Total: 4600
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  17. 2/17/18 Workout

    by , February 17th, 2018 at 04:16 PM (Swimming Through Jello)
    Left for belated honeymoon to the Bahamas Friday 2/9, came back yesterday night. It was a blast! And good to get out of the winter cold. Though it snowed first thing this morning so that was amusing. Swam with dolphins and paraglided along with the usual hanging out on the beach and in the ocean. Took a couple swims in the lap pool and the ocean, went to the gym once, ran 3 miles once. Nothing intense. So today's workout was a shock to the system! I'm still feeling it a couple hours later.

    Saturday, 2/17/2018 Pool Workout

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

    6x75
    O - 50 1-arm free/25 sw
    E - 50 IMO kick drill/25 sw

    5x{4x100}
    Set 1 - 1st 25 fast 1:40
    Set 2 - 4th 25 fast 1:45
    Set 3 - middle 50 fast 1:50
    Set 4 - 1st/4th 25 fast 1:55
    50 ez
    Set 5 - fast 3:00

    First 4 sets did IMO for the fast parts, free for the rest. Was running out of gas by the last set - did kick/pull/pull/breast for that.

    200 warmdown

    3500
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  18. 2|14|18 drylands and scm

    by , February 14th, 2018 at 06:55 PM (Blog)

    Treadmill and weights yesterday

    Treadmill done as 2 min run / 1 min walk
    5.5 mph / 2 mph
    6.5 mph / 2 mph
    7.5 mph / 2 mph
    8.5 mph / 2 mph
    8.5 mph @ 3% / 2 mph
    8.5 mph @ 6% for only 1:00

    realized 6% at that pace might be just too zealous of training for someone about to turn 52


    weights:
    worked legs shoulders and chest briefly


    SCM
    300 flutter kick with fins 5:00
    300 flutter kick with fins arms back 5:03
    550 flutter kick without fins

    Updated February 15th, 2018 at 11:08 AM by __steve__

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  19. Wednesday 02142018

    by , February 14th, 2018 at 09:13 AM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs

    900 w/u, with a bit of breast/back mixed in

    6 x 50 kick @ 5-10 sec rest. w/fins + board. done as 25 dolphin/25 flutter

    3 x 100 @ 5-10 sec rest, w/fins. done as 25 drill/25 swim/25 back/25 drill

    2 x 100 @ 10 sec rest, gentle build
    100 easy

    main set:
    timed 1650!

    wrap-up:
    50 easy
    50 done as 25 free/25 back
    50 done as 25 free/25 breast

    200 w/d

    TTL: 3800 yards


    I couldn't remember when I had last done a 1650, so figured it was time. It wasn't too horrible
    --time was 23:03 (works out to 1:23 per 100 pace)
    --stroke count averaged 38 per 100 (that's 38 for my watch-wearing arm, plus the other)
    --splits were all over the place. as slow as 1:28 and as fast as 1:18
    --I was glad to do this in the outside pool. air temp was in the mid-40s; probably would have been even better if it was a little cooler. but definitely better than the indoor gym pool.


    Categories
    Swim Workouts
  20. SmartyPants Vitamins USMS Fitness Series

    by , February 13th, 2018 at 02:14 PM (Questions from Coaches)
    Q: Why should I encourage my swimmers to swim in the SmartyPants Vitamins USMS Fitness Series? All of my swimmers can already swim for more than 30 minutes and longer than 2,000 meters or 1,650 yards.

    A: As coaches, we aspire to inspire the athletes under our care. We motivate each individual to improve, reach his or her goals, and have fun every step of the way. The rewards for self-identified success are many, and we should all take pride in doing our very best to help others do their very best.

    Coaches are proverbial givers and the beneficiaries of coachesí efforts are the athletes. Participating in the Fitness Series should be promoted as an opportunity for the swimmers to become givers. The time spent swimming the challenges should be used as time to self-reflect upon how grateful we are to be able to swim. Give thanks for our coaches, teammates, family, and friends who support us in our passion for the water. Give thanks that we are not fearful of the water and can enjoy the sanctuary the water provides. Give thanks that we can help others not as fortunate as we are by supporting the USMS Swimming Saves Lives Foundation, which provides grants to teach adults to swim and become safer in and around the water.

    My challenge to you: Inspire your swimmers to swim, celebrate what they love about swimming, and support our foundation that brings the love of swimming to others.

    The challenge is not: Can you swim a time or distance faster or farther than others. Itís what can you do with the time while youíre swimming.

    (If you have any questions, check out our FAQs page for coaches. You can also sign up your club or workout group to host the Winter Fitness Challenge from Feb. 15-28.)

    Updated February 14th, 2018 at 09:55 AM by Bill Brenner

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