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  1. 6/29/19 Workout

    by , June 29th, 2019 at 03:22 PM (Swimming Through Jello)
    Saturday, 6/29/2019 Pool Workout

    Started the day with a 40-minute bike ride with my wife. Not fast but I'm not exactly used to biking so legs were feeling it. Then to the pool a couple hours later... definitely feeling it!

    2x400 :60 RI
    1 - ez fr
    2 - IM SKiDS

    3x400 :60 RI
    1 - p br3 80%
    2 - IM dr/sw
    3 - p br4 faster than 1

    4x400 6:40
    200 fr/200 IM k - hold first 200, descend second 200

    8x50 :55 dr/sw warmdown

    4000y
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  2. Saturday 6/29/19

    AM LCM w/ BASH @ Main Pool "A little speed play" (Taper Day #2)

    400 swim every 4th 25 scull w/ SNKL

    4x250 @ 3:45 swim w/ SNKL

    3x300 @ 5:45
    1 - 100 AE/100 FAST/100 AE (1:12-)
    1 - 50 FAST/50 AE (:32+, :34, :34-)
    1 - 100 FAST/100 AE/100 FAST (1:10-, 1:11+)

    200 FLOAT

    Total: 2500
    Categories
    Swim Workouts
  3. Friday 6/28/19

    PM SCM Solo @ Indian Hill Swim Club "Power, Resistance, Speed" (Taper Day #1)

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

    8x50 @ :15 rest "Progressive Freestyle" w/ SNKL

    4x25 @ :20 rest FAST 12.5M UW w/ chute (half open)
    2x25 @ no interval, go when ready DIVE FAST 15M UW
    1:00 REST
    4x25 @ :20 rest FAST 15M FR kick w/ BD + chute (half open)
    2x25 @ :30 rest FAST FR kick w/ BD
    1:00 REST
    4x25 @ :30 rest FAST 15M FR swim w/ chute (3/4 closed)
    2x25 @ no interval, go when ready DIVE FAST FR swim (to the feet)

    150 EZ FL kick w/ fins + BD

    Total: 2000

    Decided to sleep in this morning and since my mother wanted help with my kids at the pool today, we took turns watching them so we could both get our laps in. Wasn't going to be able to double because I wanted to watch the USA World Cup match.

    Updated June 28th, 2019 at 06:24 PM by Calvin S

    Categories
    Swim Workouts
  4. 6/28/19 Workout

    by , June 28th, 2019 at 08:04 AM (Swimming Through Jello)
    Friday, 6/28/2019 CrossFit Workout

    Forgot to set my alarm, so ended up waking up at 4:52 instead of usual 4:35... was in a rush and didn't get to eat my pre-workout bowl of cereal but made it just a tiny bit late to the gym.

    Warmup - KB warmup, plyos, barbell warmup

    Skill - A1) KB snatch - 53/8, 61.5/8, 70/8 ea arm
    A2) Seated box jump - 36"/6, 42"/6, 48"/6

    Conditioning - 3 rounds
    15 power clean 135#
    15 burpee box jump 24"
    10:30
    OMG the lactic acid!
    Categories
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  5. Thursday 6/27/19

    AM LCM w/ BASH @ Main Pool "Bill Whatley's Famous 'Twelve Fifties'"

    4x200 @ :10 rest
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - BK 75 swim/25 kick S-line
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - I.M. 25 drill/25 swim

    12x100
    1 @ 1:40 FR swim w/ SNKL
    1 @ 1:50 I.M.
    1 @ 2:10 FR kick w/ BD + SNKL

    6x150 @ 2:30 breathe every 4 (to opposite/non dominant side) pull
    6x50 @ 1:00 25 BUF/25 SMOOTH

    6x50 @ 1:00 @ 400 PACE (33.12*, 33.83, 33.37, 33.53, 33.53, 33.78)
    1:00 REST
    6x50 @ 1:00 @ 400 PACE (33.50, 33.78, 33.53, 33.98, 33.81, 33.56)
    * #1 was from a dive, all 12 were "to the feet" (flip turn)

    200 EZ

    Total: 4000

    Bill came up with this set when I was in high school, but the original set is a little different than how I did it today. It is 12x50 @ 1:15 @ 200 PACE. As Bill has gotten older (some might say "softer), the set has changed a little to where the kids do the 50s in sets of four, with a bonus :45 between each set, diving #1, #5, and #9. Since I am not planning to race any 200s at my taper meet in two weeks, I opted to tweak the set for 400 pace. I felt that lowering the interval and increasing how many reps I did in each "set would help offset. I took the 1:00 bonus rest primarily to keep me staggered and avoid running over the two swimmers in my lane doing the "regular" 12x50. Without the extra minute, I would have collided with them and then ran them over and then would have been leaving at the same time on the clock as them. It just worked out better for everyone this way
    Categories
    Swim Workouts
  6. 6/27/19 Workout

    by , June 27th, 2019 at 08:45 AM (Swimming Through Jello)
    Thursday, 6/27/2019 Pool Workout

    Swam with the college kids today for the hour I had... or at least, tried to. Ran out of gas by the end!

    300 fr 5:00
    2x50 fr dr/sw 1:00
    200 fr 3:20
    3x50 bk dr/sw 1:05
    100 fr 1:40
    4x50 IMO dr/sw 1:10
    50 fr

    4x50 k 1:10
    4x100 p 1:35
    4x50 k 1:05
    4x100 p 1:30
    4x50 k 1:00

    2x100 k/fins 1:35
    4x50 IMO 200 pace w/fins :55

    100 warmdown

    3000m
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  7. Wednesday 6/26/19

    AM LCM w/ BASH @ Main Pool
    PM LCM @ Main Pool "BASH Last Chance Meet"

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:20 FR kick H.A.S.
    1 @ 2:10 75 FR kick H.A.S./25 swim
    1 @ 2:00 50 FR kick H.A.S./50 swim
    1 @ 1:50 25 FR kick H.A.S./75 swim
    1 @ 1:40 swim
    5x50 @ :10 rest w/ SNKL
    1 - FR kick H.A.S.
    1 - 12.5 swim/37.5 FR kick H.A.S.
    1 - 25 swim/25 FR kick H.A.S.
    1 - 37.5 swim/12.5 FR kick H.A.S.
    1 - swim

    7x150 @ 2:40 50 FR swim/50 STRK kick/50 FR swim w/ SNKL
    #1/4 - STRK = FL H.A.S.
    #2/5 - STRK = BK S-line (moved SNKL to side)
    #3/6 - STRK = BR H.A.S.
    #7 - STRK = FR H.A.S.

    4x
    2x50 @ :55 12.5 FAST UW kick/12.5 SMOOTH swim w/ fins
    2x100 @ 1:25 STRONG FR kick w/ fins + BD

    3x300 @ 4:30 D1-3 (4:02, 3:54, 3:48)
    100 EZ

    Total: 4000

    PM Swim:

    400 swim w/ SNKL
    6x50 @ :10 rest
    2 - kick w/ BD
    2 - drill
    2 - 25 BUF/25 EZ

    25 DIVE FAST/75 EZ

    50 FR - 27.51 - Great opening 25-30 meters, but when the pool depth goes to 3.5 feet, I could feel the difference!

    300 EZ

    100 FL - 1:06.20 - Felt smooth and strong for about 80 meters. Faded some down the home stretch but considering my training and the fact I practiced this morning, it wasn't all that surprising. Underwaters felt good.

    200 EZ

    Total: 1450
  8. Tuesday 6/25/19

    AM LCM w/ BASH @ Main Pool

    2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL
    STRK = I.M. order no FR

    6x50 @ :10 rest w/ SNKL
    1 - R-arm FR
    1 - R-side kick
    1 - FR kick H.A.S.

    2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL

    12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL
    1 @ 1:00
    2 @ :55

    8x150 @ 2:20 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  9. 6/25/19 Workout

    by , June 25th, 2019 at 07:57 AM (Swimming Through Jello)
    Tuesday, 6/25/2019 CrossFit Workout

    Warmup - bike, KB warmup, stretch, barbell warmup

    Strength - Suitcase deadlift - 110/10, 110+deficit/10, 130+deficit/10 ea side

    Conditioning - 4 rounds
    12 toes to bar
    10 deadlift 115#
    8 hang power clean 115#
    6 front squat 115#
    400m run
    16:05

    That one was a challenge. My hands are pretty tired from doing the floors and lifting a lot recently, so grip was hard to maintain. Good workout though. Possibly rest day tomorrow, or lift in garage... depends how I feel!
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  10. Sunday-Monday 0623-06242019

    by , June 24th, 2019 at 08:05 PM (aztimm's training blog)
    Sunday AM, "open-water," swim @ Barton Springs

    --total of 18 loops, about 4.75 miles
    --stopped for feeds after 11, 14, 15, 17, then had some when I finished
    --wanted to see how long I could go before I started to feel like I might bonk. I've done 5k swims before with no feeds/water. but after I finish those, I'm done, and drink water. 11 loops was about how much I wanted to do, yet still swim more after.
    --11 loops without equipment, 3 loops with fins, 1 without equipment, 2 with Agility paddles, then 1 final without
    --I splashed at about 7am. there is free entry until 8am, and it gets busy about 7:30 to 8. when I stopped after the 11 (about 9am), the place had really cleared out. since I was stopping anyway, I asked someone getting in if the guards called people out, she asked a guard, and he said no it was fine to swim. was just very odd, but I had a good swim without running into the casual swimmers.
    --when I finailly finished and got out, I realized it was sprinking. just a light drizzle, I didn't notice while I swam. I heard it was like that for a while, so maybe that's why people left.


    Monday AM solo swim @ gym pool (SCY)

    1300 w/u various

    100 kick w/board + fins
    4 x 125, drill/free/stroke/free/drill
    100 kick w/board + fins
    850 free w/fins (1:26 pace)
    100 kick w/board + fins

    150 easy various

    4 x 200 @ 3:00
    4 x 150 @ 2:10/2:05 (odds on 10/evens on 05), pull w/buoy + Agility paddles

    200 w/d

    TTL: 4800 yards, 76 min
    Backstroke: 175
    Breaststroke: 300
    Freestyle: 4025
    Kick: 300

    I needed that longer warm-up to just stretch out after the long swim yesterday. felt pretty tight and really didn't expect to swim this much, but I started to loosen up.

    not sure if that 850 was supposed to be 800 or 900, but I intended it to be one of those.
    when I got to the 150s, I was really feeling good. the varying pace worked pretty well.



    I'm signed up for 2 10k swims now!
    Swim to the Moon, near Hell, MI
    Bridges to Bluffs, Knoxville, TN

    I'm on the fence if I'll do our zone LCM meet and/or (or neither) a 4k swim near Dallas in July.
    Categories
    Swim Workouts
  11. Monday 6/24/19

    AM LCM w/ BASH @ Main Pool

    300 FR kick H.A.S. w/ SNKL
    12x50 @ :10 rest mixed kick H.A.S. w/ SNKL

    16x50 @ 1:10 kick H.A.S. 25 FAST/25 SMOOTH w/ fins + SNKL
    4 - FL (FAST = UW)
    4 - FR

    4x250 @ 3:45 SMOOTH FR kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  12. Weekend Workout

    by , June 24th, 2019 at 09:18 AM (Swimming Through Jello)
    Another weekend of doing floors and hoisting furniture around. Should be only about another week of this at most, we'll see how things go.

    Saturday, 6/22/2019 Garage Lifting

    Well, I had been planning on swimming this morning, but I showed up and there was no Masters coach there - the coach that was supposed to be doing it was running his kid group and didn't want to split attention. So I coached instead. Lifted in the garage afterward.

    Snatch - 95/1,1, 115/1, 135/1, 155/1, 165/1, 175/1, 185/1, 195/1, 200/b,1

    Snatch Push Press - 135/3, 155/3, 175/3,3,7

    Pause Back Squat - 135/2, 185/2, 235/2x5


    Sunday, 6/23/2019 Garage Lifting

    Power "cleanjerk" - 95/2, 135/2, 165/2, 185/2x5

    Strict Press - 45/5, 75/5, 105/5x3

    A1) Russian KBS - 53/15x3
    A2) Russian Twist - 20/20x3


    Monday, 6/24/2019 Pool Workout

    Finally back in the pool again!

    300 fr/200 IM k/dr/100 IM
    4x50 k IMO :15 rest

    Main set all on :15 rest between repeats, Masters Minute between sets
    4x{150 free aerobic
    50 free d1-4}
    4x{100 free aerobic
    50 back d1-4}
    4x{50 free aerobic
    50 kick d1-4}

    4x50 6-1-6 w/pads + fins :50
    200 free neg split 3:00
    4x50 6-1-6 w/pads + fins :50
    100 free neg split 1:30
    6x25 w/pads + fins UW+flip+sprint :40

    200 warmdown

    3650m
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  13. Saturday 6/22/19

    AM LCM @ M. E. Lyons YMCA "Summer Cuda Classic" Day #1

    It is amazing what a week of heavy training will do to you. Here I was, a week ago, with only a minuscule amount of rest, sprinting like a champ. Today, back to my regular middle distance repertoire, I felt like I was swimming through soup.

    200 BK - 2:51.55 (1:21.67/1:29.88) - I lost my legs big time on the back 100. Not only did I lack a kick, but my legs felt like I was dragging two cinder blocks through the water.

    200 FR - 2:19.71 (1:07.79/1:11.92) - Again with the no legs. My freestyle has felt like it had a spring in its step all week, but today, when it came time to race, it just felt sluggish.

    400 FR - 4:59.66 (1:11.19/1:16.42/1:17.32/1:14.73) - First of all I had to wait FOREVER to swim this event. I had great walls and found myself grabbing a little more water than I did on the 200, but again, felt sluggish. Also not sure which genius decided to schedule the 200 FR and 400 FR back to back.

    Total: 2900
  14. 6/21/19 Workout

    by , June 21st, 2019 at 08:55 AM (Swimming Through Jello)
    Friday, 6/21/2019 CrossFit Workout

    Warmup - KB warmup, stretching

    Strength - A1) KB 1-leg RDL - 35/12, 44/12, 53/12 (ea leg)
    A2) Waiters' Carry - 50/60m, 60/60m, 70/60m (ea arm)

    Conditioning - 3 rounds
    200m run
    10 lateral box stepovers 24"
    10 Russian KB swings 53#
    10 goblet squats 53#
    5:17

    Extra - B1) Feet elevated hip bridge - 20x3
    B2) GH raises - 10x3

    C1) DB hammer curls - 25#10x3
    C2) Banded tricep extentions - 10x3

    Lots of work today, hopefully will not be too sore to swim well tomorrow!
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  15. Thursday 6/20/19

    AM LCM w/ BASH @ Main Pool "I.M. + Recovery"
    AM Weights @ YMCA

    Swim:

    800 SKIP

    3x
    2x50 @ 1:00 STRK drill
    100 @ 1:40 D1-3 (1:22, 1:17, 1:12)
    STRK = I.M.O. by RD

    2x300 @ 5:00 I.M. (done as 3x100 I.M. 1 kick/1 drill/1 swim) w/ fins
    2x200 @ 3:30 FR kick H.A.S. w/ fins + SNKL
    2x300 @ 5:00 I.M. (done as 50 FL/50 BK/50 BR) w/ fins
    2x200 @ 3:15 FR kick H.A.S. w/ fins + SNKL

    100 EZ

    Total: 3500

    Weights:

    3x8 DB shoulder press (10/20#)
    3x8 DB S-arm bicep curl (10/20#)
    3x8 DB tricep extension (10/20#)
    3x8 DB S-arm row (10/20#)
    3x8 DB bench press (10/20#)
    3x10 hip adductor (50#)

    3x10 hip abductor (50#)
  16. 6/20/19 Workout

    by , June 20th, 2019 at 09:28 AM (Swimming Through Jello)
    Thursday, 6/20/2019 Pool Workout

    I'm still pretty worn out from doing floors when I get home from work, plus I also got to dig around in my wife's shower drain to pull out a massive hairball last night! But I got good work done today despite only having an hour and taking a bit to get into the swing of things. Tried to push stuff as much as I could.

    200 fr/200 bk/200 k/200 IM dr

    400 fr D by 100s 6:30
    6x50 fr/st IMO by pairs 1:15
    3x100 p 1:45
    6x50 k/dr IMO by pairs 1:10
    200 k VS 4:15
    4x50 RIMO :50 (fr warmdown)

    2500m
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  17. Wednesday 06192019

    by , June 19th, 2019 at 05:39 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero (SCY)

    1200 w/u various

    100 kick w/fins + board
    4 x 125, drill/free/stroke/free/drill w/fins
    100 kick w/fins + board
    500 free w/fins (7:04)
    100 kick w/fins + board

    100 easy

    500 free (7:07)
    500 free w/Agility paddles + buoy (6:37)

    200 w/d

    TTL: 3800, 60 min
    Back: 175 yards
    Breast: 225 yards
    Free: 3100 yards
    Kick: 300 yards

    I went to the gym yesterday, felt so good on the treadmill I must have almost overdone it. Along with still having sore arms today, my legs felt tired too.
    When I got in the gym pool yesterday, I truly felt like just getting right out, my arms were so tired. I did 900 yards and felt pretty cooked.
    Categories
    Swim Workouts
  18. Wednesday 6/19/19

    AM LCM w/ BASH @ Main Pool

    500 swim every 4th 25 head-up scull
    10x50
    odd @ :50 FR
    even (#2, 4, 6) @ 1:05 kick on back in S-line
    even (#8, 10) @ :55 BK

    12x100 w/ fins
    4 @ 1:45 FR kick w/ BD
    4 @ 1:40 BK kick in S-line
    4 @ 1:30 FR swim

    12x100
    odd: STRK/FR by 25
    even: FR/STRK by 25
    4 @ 1:40 STRK = BK
    4 @ 1:45 STRK = FL
    4 @ 1:50 STRK = BR w/ FL kick

    4x200 @ 3:00 pull w/ SNKL
    1:00 REST
    4x200 @ 3:00 pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:00 swim w/ SP + SNKL

    24x50 @ 1:00
    #1/#6 - FAST
    #2-5 - SMOOTH

    3x
    50 DIVE FAST (30.3, 29.3, 29.4)
    150 EZ

    100 EZ

    Total: 7700
    Categories
    Swim Workouts
  19. Tuesday 6/18/19

    AM LCM w/ BASH @ Main Pool
    AM Weights @ YMCA

    Swim:

    4x200 @ :10 rest
    1/3 - FR
    2 - BK
    4 - I.M. drill

    5x w/ SNKL
    100 @ :10 rest FR
    50 @ :10 rest FL drill (25 R arm/25 L arm)
    50 @ :10 rest BR drill (BR w/ FL kick)

    4x
    100 @ :10 rest BK
    50 @ :10 rest 25 kick on back in S-line/25 double arm BK

    100 BK SMOOTH

    2x150 @ :20 rest SMOOTH FR kick w/ BD

    3x
    2x50 @ 1:05 FAST FR kick w/ BD
    100 @ 1:50 SMOOTH FR

    5x100 @ 1:30 WHITE (1:21, 1:20+, 1:21+, 1:20+, 1:21)
    1:30 REST
    4x100 @ 1:25 PINK (1:16, 1:17, 1:17+, 1:16+)
    2:10 REST
    3x100 @ 1:20 RED (1:14-, 1:14+, 1:12-)

    200 EZ

    Total: 4800

    Weights:

    3x8 BB RDL (45/65#)
    3x8 BB back squat (45/65#)
    3x8 S-leg glute (30/70#)
    3x8 S-leg curl (10/30#)
    3x8 S-leg extension (10/30#)
    3x10 hip adductor (30#)
    3x10 hip abductor (30#)
  20. 6/18/19 Workout

    by , June 18th, 2019 at 08:01 AM (Swimming Through Jello)
    Tuesday, 6/18/2019 CrossFit Workout

    First really uncomfortably humid morning of the spring/summer. Felt like working out in soup!

    Warmup - bike, row, stretching

    Strength - A1) Bench Press - 45/10, 95/10, 135/10, 145/10, 155/10
    A2) DB bent row - 50/15x3 ea arm

    Conditioning - AMRAP 15
    500m row
    30 wall ball
    15 power clean 135#
    2 rounds + row + 6 wall ball
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