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  1. Friday 2/15/19

    AM SCY w/ ARKM (Arkansas Masters) @ LRRC "Back 2 the Friday Fly Day Part I"
    PM SCY w/ Trip @ LRRC "Back 2 the Friday Fly Day Part II"

    AM Swim:

    2x
    400 @ 6:00 FR every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x150 @ 2:15
    odd: 50 FL STRONG/100 FR AE
    even: 100 FL STRONG/50 FR AE

    4x75 @ 1:00 FL SMOOTH w/ focus on no breathing out of walls and head position on breath, PERFECT STROKE! w/ fins

    100 EZ

    Total: 3800

    PM Swim:

    600 swim (100 BK w/ 4 kicks off walls/100 FR 4/6/2)

    12x75 @ 1:10
    #1 - AE FR **
    #2 - 25 FAST FL/50 AE FR
    #3 - 50 FAST FL/25 AE FR
    #4 - 75 FAST FL
    #5-8 - AE FR
    #9 - AE FR
    #10 - 50 AE FR/25 FAST FL
    #11 - 25 AE FR/50 FAST FL
    #12 - 75 FAST FL
    ** All FR w/ 4/6/2 turns, all FL w/ max UW kickouts

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    5x100 @ 1:30 FL kick w/ fins + BD

    100 FLOAT

    Total: 2700
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 2/18/19

    by , February 15th, 2019 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

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

    Freestyle set
    3x
    1 x 300 4:30 long & strong
    4 x 75 1:10 desc 1-4

    Sprint set
    3x
    2 x 50 1:00 fast
    4 x 25 :30 fast
    2 x 50 :45 fast
    4 x 25 :45 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  3. 2|14|19 LCM

    by , February 14th, 2019 at 07:53 PM (Blog)
    400 fr WU SN
    • first time swimming over 100 of fr in a year

    100 br 1:55
    200 kick as frog/flutter
    200 IMK
    200 various with fins

    LS felt little loose, but seems to be getting used to swimming positively

    Signed up for meet 23/24 Feb, with a total of two swim workouts (other than kicking) in over a year and a half, or more. Entered seed times 10 - 20% slower than my times 2016.

    Postponing left shoulder surgery until late summer. My right shoulder still improving from its procedure 9 months ago, but itís very slow
    Categories
    Uncategorized
  4. Thursday 2/14/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "Recovery"

    Weights:

    1x8/2x12 DB shoulder press (15/25/25#)
    1x8/2x12 DB S-arm bicep curl (15/25/25#)
    1x8/2x12 DB tricep extension (15/25/25#)
    1x8/2x12 DB S-arm row (15/25/25#)
    1x8/2x12 DB bench press (15/25/25#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim

    600 kick 100 FR/100 FL w/ fins + BD

    9x200 @ 2:35
    PINK

    6x100 @ 1:30 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    Total: 3500
  5. 2/14/19 Workout

    by , February 14th, 2019 at 09:43 AM (Swimming Through Jello)
    Thursday, 2/14/2019 Pool Workout

    Facilities just can't figure out how to get this pool a consistent temperature. Hot today. Not sauna, but not conducive to fast swimming... Good effort though.

    3x{100 fr 1:25
    100 IM 1:35
    100 bk/dr 1:45
    100 k 1:55}

    16x75 1:25 - o-st DPS/fr/st build, e-fr/st fast/fr
    IMO x2

    5x200 3:15
    1 - 150 cruise/50 fr fast
    2 - 100 cruise/50 br fast/50 cruise
    3 - 50 cruise/50 back fast/100 cruise
    4 - 50 fly fast/150 cruise
    masters minute
    5 - 200 IM fast (2:12)

    6x50 dr/sw EZ 1:00

    8x25 :30 3,2,1,0 breaths fr/fl

    100 EZ

    4000y

    CF workout tomorrow looks dumb too (150 assault bike calories for the conditioning?!) so I'll take my rest day tomorrow, hit Saturday morning practice with the Sectional kids and squat/press Sunday.
    Categories
    Uncategorized
  6. Wednesday 2/13/19

    AM SCY Solo @ LRRC "I came to kick freestyle and chew bubble gum, and I'm all out of bubble gum."
    PM SCY w/ Trip @ LRRC "I.M."

    AM Swim:

    400 swim every 4th 25 scull
    4x150 @ 2:10 breathe every 4 pull

    3x
    25 @ :20 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    50 @ :45 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    75 @ 1:10 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    100 @ 1:30 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    50 @ 1:15 scull w/ buoy

    300 FLOAT

    PM Swim:

    800 swim (300 swim/100 FL kick H.A.S.) w/ fins + SNKL
    400 I.M. k/sw/dr/bld

    3x
    300 @ 4:00 FR I.M.
    3x100 @1:30 D1-3 STROKE I.M.O. by RD
    RD1 - FL - 1:10, 1:06, 1:02
    RD2 - BK - 1:20, 1:14, 1:09
    RD3** - BR - 1:20, 1:17, 1:12
    Bonus 1:00 rest after RD2

    5x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 3500
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 2/14/19

    by , February 13th, 2019 at 04:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Main set
    2 x 100 2:15 kick
    2 x 100 1:30 free
    2 x 100 1:45 IM/stroke
    2 x 75 1:45 kick
    2 x 75 1:05 free
    2 x 75 1:30 IM/stroke
    2 x 50 1:15 kick
    2 x 50 :45 fee
    2 x 50 1:00 stroke
    2 x 25 :45 kick
    2 x 25 :30 free
    2 x 25 :45 stroke
    [Each group of two: #1 mod, #2 strong]

    Freestyle set
    8 x 100 1:30
    8 x 75 1:05
    8 x 50 :50
    [Alt. 1 mod, 1 strong]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. 2/13/19 Workout

    by , February 13th, 2019 at 09:48 AM (Swimming Through Jello)
    Wednesday, 2/13/2019 Pool Workout

    Feeling the presses more than the squats surprisingly.

    4x{150 fr 2:15/75 k-dr-s IMO 1:15}

    Kick set:
    4x{100 1:50/1:40/1:30/1:20 w/board
    50 FAST w/board 1:00
    75 1:30/1:20/1:10/1:00
    25 FAST UW :30}
    Rd1/2 - no fins
    Rd3/4 - fins

    3x{100 fr cruise 1:30/25 fast :30
    75 fr cruise 1:10/50 fast :50
    50 fr cruise :50/75 fast 1:10
    25 fr cruise :30/100 fast 1:30}
    Rd 1 - fr, Rd 2 - stroke, Rd 3 - fr/pads & fins

    Stations:
    1 - 3x200 p/pads 2:40
    2 - 12x25 :40 D1-3 IMO w/chute
    3 - 4x25 buckets (25 EZ in between)

    150 warmdown

    4650y
    Categories
    Uncategorized
  9. 2/12 Workout

    by , February 12th, 2019 at 09:31 PM (Swimming Through Jello)
    2/12/2019 Garage Weights

    Gym CF workout was dumb so I lifted in the garage instead. Moved up another 5# on the squats.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 290/3, 275/5, 260/7, 245/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Club team practice tomorrow, might get some relay starts off our Sectionals backstroker.

    Updated February 13th, 2019 at 09:43 AM by JPEnge

    Categories
    Uncategorized
  10. Tuesday 2/12/19

    PM Weights @ LRRC
    PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg glute (50/90/90#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 "Progressive Scull" w/ SNKL

    6x50 @ :35 AE
    4x25 @ :40 V.S. FR kick w/ BD

    3x
    4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance)
    100 @ 2:00 PUSH FAST (:55-, :54-, :55-)
    3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
    2:00 REST

    100 FLOAT

    Total: 3000
  11. Sarasota Y Sharks Masters GOLD Workout 2/13/19

    by , February 12th, 2019 at 03:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    8 x 50 1:15 [1:05] alt. 1stroke/1free
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45 [3:30]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Main set
    4x
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] build
    1 x 50 1:15 [1:05] fast
    [RD1/3 stroke, RD2/4 choice]

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

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  12. Monday 2/11/19

    PM SCY w/ Trip (5x300) @ LRRC

    500 swim (200 FR/50 scull) w/ SNKL

    5x300 @ 5:00 D1-5 (3:35, 3:26, 3:15++, 3:10+, 3:09++)

    5x100 @ 1:30 FL kick H.A.S. w/ fins + SNKL
    4x150 @ 1:50 pull w/ SP
    8x50 @ :40 FR kick w/ fins + BD

    100 EZ BK

    Total: 3100
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 2/12/19

    by , February 11th, 2019 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    4 x 100 1:30
    6 x 25 :30 strong

    Kick set
    6 x 50 1:15
    6 x 25 :45 fast

    Stroke set
    3x
    2 x 25 :45 perfect stroke choice
    1 x 100 2:00 IM/stroke strong

    Sprint set
    2x
    4 x 25 :20
    5 x 25 :25
    6 x 25 :30
    [All swims choice]

    Freestyle set
    2 x 200 3:00 neg split
    3 x 100 1:30 desc 1-3
    4 x 50 :50 mod
    3 x 100 1:20 desc 1-3
    2 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  14. 2/8 + 2/11 Workouts

    by , February 11th, 2019 at 09:52 AM (Swimming Through Jello)
    CF workout Friday morning, then drove to Joliet for brother in law wedding, back Sunday and went to symphony with parents. So didn't get any weekend workouts in, but my body probably needed a little break. Sat too much though.

    Friday, 2/8/2019 CrossFit Workout

    Warmup - AMRAP 2 ascending ball slams/shuttle runs, AMRAP 2 ascending pullups/walkouts, AMRAP 2 ascending jump rope/air squats

    Strength - Back Squat - 45/5, 135/5, 185/5, 225/5, 265/5,5,5
    Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - 4 rounds
    30 double unders
    15 KB goblet squats 53#
    12 ball slams 50#
    9 pullups
    9:39


    Monday, 2/11/2019 Pool Workout


    Stiff today from the weekend, took a bit to get loose again!

    200 fr/200 k/200 st/200 dr/200 fr w/snk

    4x200 k 3:20
    50 EZ
    4x100 bk 1:40
    50 EZ
    4x50 p rev pads :50
    50 EZ
    5x50 IMO+fr :45
    50 EZ

    12x50 K VS (open/close/build/fast) 1:10

    100 EZ

    6x50 w/fins shooter/EZ 1:00

    100 warmdown

    3950
    Categories
    Uncategorized
  15. Workout 02/10/19: afternoon

    by , February 10th, 2019 at 06:11 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill
    100 kick/400 pull

    75 easy
    8 x 100 on 1:25 [hold 1:15s]
    75 easy
    2 x [4 x 25 on :30] - skd odd, sprints even
    200 loosen and out
    [Solo/Rec/2450 yd/45 min]
    =================
    Categories
    Swim Workouts
  16. Saturday 2/9/19

    PM SCY @ UALR "Valentine Invitational" Day #2

    600 swim every 4th 25 scull w/ SNKL
    300 FR kick w/ BD

    3x100 @ 1:20 D1-3 (1:04, 1:02, :59+)
    100 EZ

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    4x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL

    200 FR - 1:54.54 (26.43/28.80/29.86/29.45) - With how heavy I felt last night, I wasn't sure what to expect from this, the weakest of the freestyle races for me. I was pleasantly surprised that I was faster than I was in early December (1:55.30), and that swim was coming off a taper (I still had almost no hair growth back) and had that "smooth, easy speed" feel still lingering. The big difference, in hindsight, was definitely my mental effort in the race. In December, I was in the mix with some of the senior level boys and they went out so fast and I got caught up in THEIR race and just spun my wheels. This time I was more controlled on the opening 75 yards, and while I flipped last at the 50, by the 100, I was in second place for good in my heat.

    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    Total: 2600
  17. Friday 2/8/19

    PM SCY @ UALR "Valentine Invitational" Day #1

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x (I.M.O.)
    4x25 @ :10 rest
    1 - drill
    1 - swim
    1 - drill
    1 - build

    2x25 @ :30 SMOOTH FL
    50 @ :50 PACE BK
    50 @ :50 PACE BR
    100 @ 1:20 STRONG FR

    350 EZ

    400 assorted warm-up pre-race

    400 I.M. - 4:31.04
    27.73/31.60 (59.33)
    36.30/36.80 (1:13.10)
    37.64/38.47 (1:16.11)
    31.90/30.60 (1:02.50)
    I suppose I can't be upset with the time. Coming off being sick, heavy training, and heavy lifting, this was a tough race to try to contest. I didn't have any sort of goal time in mind, although I would have liked to have had my BK split under 1:10 and my FR split under 1:00, but my legs were just so heavy.


    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    Total: 3400

    SHOUT OUT: Trip swam a very respectable 5:37 500 FR as well.

    Updated February 9th, 2019 at 01:14 PM by Calvin S

    Categories
    USA-S Swim Meets / Events
  18. Sarasota Y Sharks Masters GOLD Workout 2/11/19

    by , February 8th, 2019 at 12:48 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

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

    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

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

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  19. Thursday 2/7/19

    PM SCY Solo @ LRRC "Recovery"

    2x
    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x125 @ 2:00 FL kick w/ fins + SNKL
    odd: 100 H.A.S./25 UW S-line
    even: 25 UW S-line/100 H.A.S.

    200 PERFECT STROKE w/ 4/6/2 turns

    Total: 3000
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 2/8/19

    by , February 7th, 2019 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Sprint set
    4 x 50 1:30 [1:20] sprint
    4 x 50 1:15 [1:10] sprint
    4 x 50 1:00 [:50] sprint
    1 x 50 2:00 [1:30] easy
    1 x 50 best effort
    [All swims choice]

    Freestyle set
    2x
    3 x 200 3:10 [3:00] neg split
    1 x 200 3:30 [3:15] best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized