View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters GOLD Workout 10/19/18

    by , October 18th, 2018 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    6 x 50 1:15 kick
    12 x 25 :40 alt 1stroke/1free

    Main set
    6 x 25 :45 alt. 1easy/2strong
    6 x 50 1:05 alt. 1easy/2strong
    6 x 75 1:30 alt. 1easy/2strong
    6 x 100 2:00 alt. 1easy/2strong
    [All swims choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 150 2:15 last 50 strong
    6 x 100 1:30 desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  2. 10/18/18 Workout

    by , October 18th, 2018 at 08:33 AM (Swimming Through Jello)
    Had been planning on going to swim Wednesday morning but just wasn't feeling it when I got up. Will have to make that up next week, at least 3 days swim.

    Thursday, 10/18/2018 Pool Workout

    300 swim
    200 k
    300 p/pads & snorkel
    200 build

    3x{4x75 k/sw 1:30 aerobic
    6x50 d1-3 1:10 (fr/bk/br by rounds)
    8x25 VS :35 (fr/bk/br by rounds)}

    200 warmdown

    3600

    Took a bit to get into it and felt a little off, still getting into swing of things from vacation and bad attendance week the week before that. But went pretty fast - 24s on the free 50s were decent.
    Categories
    Uncategorized
  3. Wednesday 10/17/18

    PM LCM Solo @ LRRC "That's 'Brisk,' baby!"
    CORE7 post swim

    Air temp: 65 and overcast
    Pool temp: 63.3 (!!)

    Swim:

    2x
    400 swim every 4th 25 scull
    4x150 @ 2:30 k/dr/sw I.M.O. w/ fins

    7x200 @ 2:50 pull w/ paddles + SNKL

    100 EZ

    Total: 3500

    CORE7:

    - elbow to knee crunch (switch every :30)
    - Statue of Liberty sit-up w/ 10# db (switch every :30)
    - straight leg raise to hip raise (RD2/RD3 do just hip raise for last :30)
    - leg climbs (switch every :30)
    - Russian twists (RD1 no weight, RD2 :30 no weight/:30 w/ 10 # db, RD3 w/ 10 # db)
    - Half burpee to shoulder press w/ 10 # db (RD3 no shoulder press, add jump)
    - plank-ups (RD3 spider-mans on both the low plank and the high plank)
  4. Sarasota Y Sharks Masters GOLD Workout 10/18/18

    by , October 17th, 2018 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :45 stroke
    4 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    8 x 25 :45 fast
    1 x 100 2:15

    Stroke set
    8 x 75 1:30 IM or stroke
    [mod-build-strong x 25]

    Sprint set
    1 x 50 1:00 easy
    6 x 25 :25 sprint
    1 x 50 1:00 easy
    8 x 25 :30 sprint
    1 x 50 1:00 easy
    10 x 25 :35 sprint
    [All swims choice]

    Freestyle set
    1 x 100 1:30 mod
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 300 4:15 long & strong
    1 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  5. Tuesday 10/16/18

    PM SCY w/ Trip @ LRRC "Best Average"

    Air temp: 45 and rainy
    Pool temp: 83

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 I.M. switches, second set of 3 faster than first set

    100 EZ

    10x100 @ 2:00 BEST AVG (:59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-)

    300 EZ

    Total: 3400

    SHOUT OUT: Trip, who braved the crappy weather to come throw down with me on some best average freestyle! He would have to correct me if I am wrong, but I think he held 1:03-1:05 on all of them.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 10/17/18

    by , October 16th, 2018 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    1 x 150 2:45 50st/50fr/50st
    1 x 100 1:30
    1 x 50 1:00 choice

    Kick set
    3x
    1 x 100 2:15
    1:00 [vertical kick]
    1 x 50 1:15 fast

    Main set
    4x
    2 x 25 :45 build
    2 x 25 :45 sprint 20, then easy
    1 x 100 2:00 fast
    [All swims choice]

    Freestyle set
    4 x 75 1:15 desc 1-4
    4 x 150 2:15 last 50 strong
    4 x 75 1:05 desc 1-4
    4 x 150 2:05 last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  7. 10/16/18 Workout

    by , October 16th, 2018 at 08:47 AM (Swimming Through Jello)
    Tuesday, 10/16/2018 CrossFit Workout

    Warmup - rowing, med ball warmup, plyos

    Strength - Clean DL - 135/5, 225/5, 245/5, 295/5, 315/5,5,5

    Conditioning -
    50 cal assault bike
    50 burpees
    150 double unders
    10:23

    Gotta fix my double unders - did the bike under 3', burpees in about 3:15.
    Categories
    Uncategorized
  8. Monday 10/15/18

    PM SCY Solo @ LRRC

    Air temp: 47 and rainy
    Pool temp: 83 (SCY pool is heated!)

    2x
    300 swim 4/6/2 turns
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    5x100 @ 1:20
    50 @ 1:20 EZ
    5x100 @ 1:15
    50 @ 1:15 EZ
    5x100 @ 1:10 (1:05, 1:05+, 1:06, 1:06, 1:05)

    200 EZ

    Total: 3600
    Categories
    Swim Workouts
  9. Are You a Masters Coach or a “Master of Coaching?”

    by , October 15th, 2018 at 12:16 PM (Questions from Coaches)
    Q: Are You a Masters Coach or a “Master of Coaching?”

    A: Maybe you’re both. Fantastic. If you’re not both, why?

    Most of us can stand on the pool deck and bark out a workout to our swimmers occasionally telling them what they can do to swim better.

    Some of us fill our coaching tool box with teaching methods to enhance our athletes’ swimming experience.

    However, only a few of us make the effort to become a master of our trade, coaches who look at each day as an opportunity to boost our skills, deliver a meaningful experience for our athletes, and improve the lives of others.

    Do you …


    • know your swimmers, their goals, motivations, and, most importantly, their name? Do you address each athlete every day, making it a personalized and positive encounter?
    • just write a workout or do you deliver a workout and engage with each and every swimmer at practice in an individualized, meaningful, and purposeful way?
    • offer stroke technique advice communicating not just the “how to do it” but the “why you should try it” method of inspiring improvement?
    • care about your athletes on and off the pool deck? Remember this quote from Indy Aquatic Masters’ Mel Goldstein: “No one cares how much you know until they know how much you care.”
    • thank them for coming to practice and invite them to return?


    At some level, we all have a passion for swimming. Channel your passion into your coaching and become the best “Master of Coaching” you can be.
  10. Sarasota Y Sharks Masters GOLD Workout 10/15/18

    by , October 15th, 2018 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 alt. 25st/25fr
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3 x 50 1:15
    3 x 50 1:10
    3 x 50 1:05
    1 x 50 easy swim

    Stroke set
    4x
    3 x 25 :45 perfect stroke
    1 x 75 1:30 stroke/IM strong

    Sprint set
    4 x 50 2:00 fast
    3 x 50 1:30 fast
    2 x 50 1:00 fast
    1 x 50 easy
    [All swims choice]

    Freestyle set
    4x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong
    [Desc by round]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  11. Vacation + Sunday/Monday

    by , October 15th, 2018 at 08:42 AM (Swimming Through Jello)
    Did a CrossFit workout last Saturday, I don't remember exactly what it was. Snatch and partner workout.

    Then left last Sunday morning for vacation in Estes Park, Colorado. Did a whole lot of hiking in RMNP and walking around town. A little too close to winter weather in October but better than 90s at home like it has been!

    Back home Saturday afternoon and hit the gym Sunday and pool Monday, gotta get ready for Ozark SCM Champs Nov 3!

    Sunday, 10/14/2018 Weightlifting Workout

    General warmup, barbell warmup

    Sn + HSn - 95/1+1x2, 115/1+1, 135/1+1, EMOM 155/1+1x5, 165/1+1x6, 175/1+1x5

    PCl + HCl + J - 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1

    Seated box jumps up to 49"x3x3

    Monday, 10/15/2018 Pool Workout

    2x{300 fr :30 rest
    200 SKiPS :20 rest
    100 1-arm free :10 rest}

    3x{100 1:30 cruise
    75 FAST 1:30
    100 1:30 cruise
    50 FAST 1:30
    100 1:30 cruise
    25 FAST 1:30}
    Rd 1- sw/p/k for fasts, Rd 2- k/sw/p, Rd 3- p/k/sw

    6x50 dr/sw 1:00 easy

    4x{4x25 br3,2,1,0 :30
    50 easy 1:00}

    2 fast starts off blocks

    200 warmdown

    3700
    Categories
    Uncategorized
  12. Sunday 10/14/18

    PM LCM w/ Trip @ LRRC "It's very scientific..." - Trip Strauss

    Air temp: 70 and partly cloudy
    Pool temp: 67

    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 k/dr/sw w/ fins + SNKL

    10x200 @ 3:00
    5 - D1-5 pull w/ paddles + SNKL (2:42, 2:39, 2:35, 2:32, 2:27)
    5 - D1-5 swim (2:43, 2:39, 2:34+, 2:31+, 2:28)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  13. Saturday 10/13/18

    PM LCM w/ Trip @ LRRC "Cold AF. Rainy AF. But IDGAF."

    Air temp: 54 and pouring rain
    Pool temp: 69-ish

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

    10x200 @ 3:00
    3 - pull w/ paddles + SNKL
    4 - add-on FL to front w/ fins
    3 - pull w/ paddles + SNKL

    200 EZ

    Total: 3200

    SHOUT OUTS: Trip and I...probably the only two people crazy enough to swim in the unheated long course pool on a day such as this!

    Updated October 15th, 2018 at 12:00 PM by Calvin S

    Categories
    Uncategorized
  14. Workout 10/13/18: morning

    by , October 13th, 2018 at 03:07 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus 200 more]
    4 x 100 on 2:15 even pace [did 100 fr + 50 kick]
    6 x 75 on 1:40 build [did 8 on 1:10 k-s-pp]
    4 x 50 kick
    8 x 25 on :40 [odds choice, even fast free]
    200 pull [plus 50 more]
    5 x 50 on 1:05 loosen and out
    [Masters/Rec/2600 yds/65 min]
    ===================
    Good swim today with Greg, Libby, Rebecca, Mary, and Kevin.
    Categories
    Swim Workouts
  15. Thursday 10/11/18

    PM LCM w/ Trip @ LRRC

    800 swim every 4th 50 kick w/ fins + SNKL

    12x200 @ 3:00
    4 - pull w/ paddles + SNKL
    4 - w/ fins as follows:
    #1 - 25 UW/25 FR swim/150 kick
    #2 - 100 (25 UW/25 FR swim)/100 kick
    #3 - 150 (25 UW/25 FR swim)/50 kick
    #4 - 200 (25 UW/25 FR swim)
    4 - D1-4 (2:42+, 2:39+, 2:35, 2:25+)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 10/12/18

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

    Warm up
    6 x 100 1:45
    6 x 50 1:00 choice
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 150 3:30
    1:00 [vertical kick]

    Main set
    2x
    2 x 25 :45 1easy/1fast
    2 x 50 1:00 1easy/1fast
    2 x 75 1:30 1easy/1fast
    2 x 100 2:00 1easy/1fast
    [RD1 stroke, RD2 choice]

    Freestyle set
    1 x 400 6:00 long & strong
    1 x 200 3:00 neg split
    1 x 300 4:30 long & strong
    1 x 150 2:15 neg split
    1 x 200 3:00 long & strong
    1 x 100 1:30 neg split
    1 x 100 1:30 long & strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  17. Wednesday 10/10/18

    PM SCY Solo @ LRRC

    300 swim 4/6/2 turns
    300 pull w/ paddles + SNKL
    200 swim 4/6/2 turns
    200 kick every 3rd 25 BR w/ BD
    100 swim 4/6/2 turns
    100 progressive scull w/ SNKL

    4x ALL FR kick w/ BD
    25 @ :25 FAST
    25 @ :40 SMOOTH
    50 @ :50 FAST
    25 @ :40 SMOOTH
    75 @ 1:15 FAST
    25 @ :40 SMOOTH
    100 @ 1:40 FAST
    25 @ :50 EZ

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 10/11/18

    by , October 10th, 2018 at 11:04 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    8 x 25 :45 choice
    3 x 100 2:15 kick
    8 x 25 :45 choice
    3 x 100 1:30

    Main set
    6 x 75 1:30
    6 x 50 1:05
    6 x 25 :30
    [Each group: desc 1-3/4-6]
    [All swims choice]

    Sprint set
    2x
    1 x 75 1:10 stroke
    1 x 50 1:10 stroke
    1 x 25 1:10 stroke
    1 x 75 1:00 free
    1 x 50 1:00 free
    1 x 25 1:00 free
    [All swims sprint]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:45 neg split
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  19. Workout 10/09/18: evening

    by , October 9th, 2018 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 100]

    2 x
    - 150 free on 3:00 [did 200]
    - 100 free on 2:00 [did 150]
    - 4 x 50 on 1:05

    4 x 50 pull on 1:00
    2 x 50 no free on 1:15
    3 x 50 kick on 1:30
    3 x 50 pull on on 1
    2 x 50 loosen and out
    [Masters/Solo/2400 yds/60min]
    ===================
    Good practice with Greg, Noah, Carol, Jim, Anne, Carol, and Beth. It was nice to have Noah push me to go further during the first set.
    Categories
    Swim Workouts
  20. Tuesday 10/9/18

    PM LCM w/ Trip @ LRRC "Does Trip even read this thing?"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 D1-3
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x
    300 @ 4:30 D1-4 pull w/ SP + SNKL (4:08, 4:06, 3:59, 3:53)
    2x150 @ 2:15 RED
    RD1: 1:54, 1:54
    RD2: 1:54, 1:53
    RD3: 1:52+, 1:52+
    RD4: 1:51, 1:48+

    200 EZ

    Total: 5000

    Updated October 9th, 2018 at 11:15 PM by Calvin S

    Categories
    Uncategorized