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  1. Sarasota Y Sharks Masters GOLD Workout 6/19/18

    by , June 18th, 2018 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:00 [1:00]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke
    2 x 150 3:45 [3:15] kick

    Stroke set
    4x
    1 x 50 1:20 [1:10] drill
    1 x 50 1:20 [1:10] perfect stroke
    1 x 50 1:20 [1:10] easy free
    1 x 100 2:10 [2:00] strong
    [RD1-3 stroke, RD4 choice]
    [Fly drill: 3 strokes right, 3 left, 3 both]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:10 [2:50] neg split
    3 x 200 3:00 [2:40] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4200
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  2. 6/18/18

    by , June 18th, 2018 at 08:46 AM (Swimming Through Jello)
    Monday 6/18/2018 Pool Workout
    CMS LCM200 fr/100 bk/200 k/200 p

    3x100 IM 2:00
    300 p/pads & snorkel 5:00
    8x50 k 1:15

    4x50 st/fr 1:00
    3x100 k/fins 1:45
    2x150 fr/bk/fr 2:45
    1x200 p/pads & snorkel 3:15

    2x150 IM/fr 2:45
    3x100 k/fins 1:45
    4x50 st/fr (fast) 1:00

    4x50 bk/fr 1:00 warmdown

    3700m
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  3. 6/17/18 Workout

    by , June 17th, 2018 at 09:19 PM (Swimming Through Jello)
    Sunday 6/17/2018 Pool Workout
    Swam with NASTI in Noblesville, IN this morning, in town helping my brother move into his new house. Their practice was at 9am so it was already hot and the pool was warm too, everybody was feeling the heat!

    100 fr/100 bk/100 fr/100 k warmup

    "1000 Special"
    50 fl 1:00
    100 fr 1:50
    50 bk 1:00
    150 fr 2:40
    50 br 1:00
    200 fr 3:30
    50 fl 1:00
    150 fr 2:40
    50 bk 1:00
    100 fr 1:50
    50 br 1:00

    2x{3x50 15m fast IMO 1:15, 2x100 middle 30m fast fr/bk 2:00}

    2x200 Indian swim

    Moved to diving well for some drill stuff - it was a little cooler!
    4x50 25 fast - flip turn UW to bottom of pool - somersault kick up - scull to wall
    150 k with hands above water, 5 diving board pullups between each length

    200 warmdown

    3150m
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  4. Sarasota Y Sharks Masters GOLD Workout 6/18/18

    by , June 17th, 2018 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Freestyle set
    2x
    1 x 300 5:00 [4:30] long & strong
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:40 [1:30] desc 1-3

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

    Sprint set
    4x
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] sprint
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  5. Sunday 6/17/18

    AM LCM w/ BASH @ M.E. Lyons YNCA “Cuda Classic Day #2”

    Groin still sore today, but still decided to wake up early and get some more racing in.

    400 FR - 4:54.03 (32.7/36.4/36.6/37.2/37.3/37.6/37.9/38.0) - Opening 100 felt great, and I started to feel like I was getting from 3rd gear into 4th gear on the second 100. However then the piano started to fall on my back. I definitely felt labored on the last 150. A combination I am sure of still being out of shape and also being exhausted from last week’s training.

    Total: ~1800

    Four more days of “training camp,” and then I’ll take a rest day on Friday when I drive home.

    Updated June 17th, 2018 at 09:42 PM by Calvin S

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  6. 06|16|18

    SCM
    10 x 25m 1arm free on 1:00 (non surgery arm)
    500 frg kick (arms passive) 14:00
    60 min various things: rehab shldr range of motion, active range, neuromuscular control, and super easy stroke with recovery not fully above surface. also did relaxing stuff: UW swims for CO2 tolerance, Bubble rings etc

    Drylands


    back machine 55 pounds left arm for 45 reps, 0 pounds right arm for 5 reps.
    Assisted dips: 100lbs 10 reps x 2
    assisted pull-ups: 100lbs 10 reps x 2
    arm bicycle: 3 minutes
    back extensions 60 reps
    calf raises 20 reps
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  7. Saturday 6/16/18

    AM LCM w/ BASH @ M.E. Lyons YMCA “Cuda Classic Day #1”

    Had a good warm up at this meet and was really looking forward to seeing how I raced after a week of heavy training. However, while warming up for the 100 BR, I felt my groin start to go. Bummer. Had to scratch the event. Really thought I had done a good job with strengthening and conditioning my hip adductors and abductors, but it appears I need to work harder at this.

    200 FR - 2:17.05 (31.5/34.5/35.6/35.7) - Missed my first turn and really lost my kick the last 40 meters. It’s the fastest time I have gone this season, but not by much. I was expecting a little better out of myself in this event.

    Total: ~ 1600
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  8. 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
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  9. 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.
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  10. 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

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  11. 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
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  12. 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
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  13. 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
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  14. 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
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  15. 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
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  16. 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

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  17. 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
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  18. 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

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  19. 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
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  20. 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!
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