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  1. Wednesday 7/18/18

    AM SCY Solo @ LRRC "You've been...thunderstruck!"
    PM LCM Solo @ LRRC "Hypoxic 'til you get sick"
    CORE7 post PM swim

    AM swim:

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD

    50 @ 1:00 fist drill w/ SNKL
    **Was starting 4x50 "Progressive Freestyle" when a lifeguard told me she had heard thunder and cleared the pool

    Total: 1650

    PM swim:

    800 (200 FR swim/200 I.M. k/dr by 25/200 FR swim/200 I.M. dr/sw by 25)

    4x200 @ 3:00 D1-4 2nd/4th 50 4 breaths max pull w/ paddles (2:44, 2:43, 2:40, 2:35)
    8x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH swim w/ fins

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 EZ FL kick w/ fins + BD

    Total: 3000

    CORE7:
    3x (:30 between exercises RD1, :20 between RD2, :10 between RD3)
    -weighted crunch/weighted sit-up w/ 12# db (:30 each exercise, reverse order on RD3)
    - leg lift to weighted crunch w/ 12# db
    - single leg v-ups (RD1), single leg v-ups/full v-ups (:30 each RD2/RD3) w/ 25# plate
    - elevated knee tuck (RD1), elevated knee tuck/hip extensions (:30 each RD2/RD3) w/ 25# plate (knee tucks only)
    - windshield wipers
    - half burpee w/ 4 mountain climbers each leg (RD1), full burpee w/ 4 mountain climbers each leg (RD2), full burpee + extra push-up w/ 2 mountain climbers each leg (RD3)
    - plank rotations (RD1), plank rotations/plank leg lifts (:30 each RD2), plank rotations (RD3)
    1:00 REST
  2. Sarasota Y Sharks Masters GOLD Workout 7/19/18

    by , July 18th, 2018 at 03:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2x
    1 x 200 3:30 [3:10]
    4 x 50 1:15 [1:05] stroke
    2 x 100 1:45 [1:30]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 1:30 [1:15] fast

    Main set
    10 x 50 1:30 [1:15] choice
    [#3-6-9 are fast, #10 easy, good technique on all others]

    Sprint set
    2 x 50 2:00 blocks, build to race finish
    2 x 50 2:00 blocks, sprint 25/easy 25
    2:00 rest
    2 x 100 4:00 blocks, race pace

    MEET SWIMMERS WARM DOWN

    Freestyle set
    1 x 400 6:40 [6:00] long & strong
    2 x 200 3:20 [3:00] neg split
    4 x 100 1:40 [1:30] desc 1-4
    8 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 2700/3900
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  3. Workout 07/17/18: evening

    by , July 17th, 2018 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise
    300 pull with snorkel

    2 x
    - 50 long and strong :10sr
    - 100 build :20sr
    - 50 long and strong :10sr
    - 150 fast last 50 :20sr
    - 200 loosen

    4 x 50 warmdown
    [Masters/Rec/2200 yds/50 min]
    ==========================
    Categories
    Swim Workouts
  4. Tuesday 7/17/18

    AM LCM Solo @ LRRC "It's a long way to the top, if you wanna rock 'n' roll..."

    2x
    300 swim w/ SNKL (75 FR/25 scull)
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:15 D1-2 breathe 2-4-6 by 50 w/ SP

    2x
    300 @ 3:45 FAST (3:42, 3:39)
    250 @ 3:45 A.R.

    4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL

    3x
    200 @ 2:30 FAST (2:23, 2:24, 2:24)
    150 @ 2:30 A.R.

    4x50 @ 1:00
    1 - DPS (to get to the other end and get fins + SNKL)
    3 - FL kick H.A.S. w/ fins + SNKL

    4x
    100 @ 1:15 FAST (1:08, 1:07+, 1:07+, 1:07-)
    50 @ 1:15 A.R.

    150 EZ w/ fins + SNKL (50 kick/100 swim)

    Total: 5100

    Felt great today. I think a lot of it had to do with swimming at 10:00 AM instead of 3:30 PM, so it was about 10-12 degrees cooler outside. I was also in lane 1, and while I dislike the end lanes (the ladders bug me), it was also the last shaded lane at that time of day. Swam the whole 90 minutes (way more efficient today!) in the shade, so the water temperature was several degrees cooler.

    Updated July 17th, 2018 at 03:37 PM by Calvin S

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 7/18/18

    by , July 17th, 2018 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50st/50free
    3 x 100 2:30 [2:15] kick
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Main set
    6 x 100 2:00 [1:45] desc 1-3/4-6

    Sprint set
    6 x 50 1:30 [1:20] stroke
    6 x 50 1:20 [1:15] free
    [Odds: easy, Evens: sprint]

    MEET SWIMMERS WARM DOWN

    Freestyle set
    4 x 150 2:30 [2:15] long & strong
    3 x 100 1:40 [1:30] desc 1-3
    4 x 150 2:20 [2:05] neg split

    Warm down
    4 x 50 1:00

    Total: 2900/4300
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  6. 7/17/18 Workout

    by , July 17th, 2018 at 08:31 AM (Swimming Through Jello)
    Tuesday, 7/17/2018 Pool Workout
    CMS, LCM

    Was drinking fluids like crazy yesterday. Felt a little more like myself today. Also the water wasn't quite as hot as it has been.

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

    3x{3x100 fr 1:35/IM 1:45/fr 1:35
    6x50 k
    4x50 reverse paddles pull 1:00}

    K Rd 1&3 - fl/bk/br 1:10
    K Rd 2 - fins fl/bk 1:00

    200 warmdown

    3400m
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  7. 7/16/18 Workout

    by , July 16th, 2018 at 07:50 PM (Swimming Through Jello)
    Monday, 7/16/2018 Garage Weightlifting

    Mile dog walk, general warmup, barbell warmup

    Deadlift (dead stop) - 135/5, 225/3, 275/2, 325/2, 355/2x5

    Shoulder press - 45/5, 75/5, 95/5, 107/5x5

    KB bent over row - 53/15x3 ea arm
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  8. Monday 7/16/18

    PM LCM Solo @ LRRC "More Talkin', Less Swimmin'"

    2x
    400 swim
    6x50 @ 1:00 w/ fins
    odd: kick
    even: B&A drill
    3x100 @ 1:20 swim w/ SP + SNKL
    RD1: 1:15, 1:17, 1:17
    RD2: 1:16, 1:14, 1:14

    4x100 @ 2:20 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x50 @ 1:30 FR kick BEST AVG w/ BD (:42-, :42, :42-, :43+)
    100 EZ

    Total: 3100

    A little disappointed in myself today because I was not very efficient with my time. I was at the LRRC for 90 minutes and only got 3100 done, because I spent a lot of time chatting with the other swimmers who came and went.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 7/17/18

    by , July 16th, 2018 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    4x
    1 x 100 2:15 [2:00]
    1 x 50 1:30 [1:15]
    [RD1/3 50 strong, RD2/4 100 strong]
    [All swims choice]

    Sprint set
    2 x 100 4:00 [3:30] sprint, break 5secs @ 50
    4 x 50 2:00 [2:00] blocks sprint 25 then easy
    1:00 rest
    1 x 50 blocks, race pace
    1 x 50 easy

    MEET SWIMMERS WARM DOWN

    Freestyle set
    2x
    1 x 400 6:30 [5:45] long & strong
    1 x 200 3:10 [3:00] neg split
    1 x 100 1:40 [1:30] last 25 strong

    Warm down
    4 x 50 1:00

    Total: 2600/4000
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  10. 7/15/18 Workout

    by , July 16th, 2018 at 09:01 AM (Swimming Through Jello)
    Sunday, 7/15/2018 Garage Squats

    General warmup, barbell warmup

    Back Squat - 45/5, 135/3, 185/2, 225/2, 255/2x6

    Going to simplify workouts a bit for the next few weeks, toiling in the heat in the LC pool doesn't seem to have had much benefit for me this summer so I'm going to focus a little on getting some of my strength back. Probably will try to swim once during the week and once during the weekend until September and do a bit more of these garage barbell sessions.
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  11. Saturday 7/14/18

    PM LCM Solo @ LRRC "LCM kicking is the pits"

    400 swim 4/6/2 turns
    4x150 @ :15 rest k/dr/sw w/ fins + SNKL

    6x50 @ 1:05 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:44)
    6x50 @ 1:00 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:41)
    6x50 @ :55 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:37)
    **D1-3 on 200s

    200 EZ

    Total: 2700
    Categories
    Swim Workouts
  12. 7/13-7/14 Workout and Meet

    by , July 14th, 2018 at 07:05 PM (Swimming Through Jello)
    Friday, 7/14/2018 Pool Workout
    Whitecliff Park, SCY

    Decided to sleep in a little and went to the city pool in the afternoon. Bad idea, it was hot and the sun was hot. I think I heat exhausted myself.

    200 fr/100 bk/200 k/200 p
    8x50 k/dr dr/b IMO 10 sec rest
    2x100 free aerobic 20 sec rest

    4x50 pull reverse paddles 15 sec rest
    4x50 pull paddles 15 sec rest

    8x25 o-fins UDK, e-EZ 20 sec rest per pair
    8x25 o-fast stroke e-EZ 20 sec rest per pair

    200 warmdown

    2300

    Saturday, 7/14/2018 Ed & Ruth Shea Invite
    SIU-C Pool, LCM

    Still feeling the heat exhaustion a little... not much oomph in my warmup or races. This might be the start and end of my Master's long course racing experience, I like the turns :P

    200 fr/100 bk/200 k
    8x50 k/dr dr/b IMO 1:05
    2x100 aerobic 1:30
    200 EZ
    3x75 dive fast 25, ez 50

    About 300 warmup and warmdown between races

    100 Free - 59.09 - Just felt sloppy the whole time. Not pulling much water.
    100 Breast - 1:15.43 - Slightly better. Was snappy on my pullouts and the first 50 felt good. Lost a lot of stroke rate going through the back half.
    100 Fly - 1:03.87 - Was kind of dreading this race the whole day. Took it out smooth, was behind by a head at the turn and picked up the pace a bit without dying completely at the end.
    50 Free - 26.19 - OK all things considered.
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  13. Workout 07/14/18: morning

    by , July 14th, 2018 at 04:55 PM (Maple Syrup with a Side of Chlorine)
    I had a quick recovery workout on Tuesdays, primarily because the age group team in town hosted a swim meet without telling us ahead of time. Did 1200 yds in about 20 minutes.

    I took today off from work to attend a wedding on my wife's side of the family, but was able to get in the water before heading out. Here's what we did...

    200 swim/100 kick/200 pull

    4 x 100 on 1:50 swim [1 ez,1 fast] - did back then IM
    1 x 50 ez kick
    4 x 150 on 3:30 pull [descend] - I did 200s with snorkel
    1 x 50 ez kick
    4 x 75 on 1:30 [1 ez,1 fast] - did k-s-p with fast swim = RIM order
    1 x 50 ez kick
    4 x 50 on 1:00 [even]
    1 x 50 ez kick
    [Masters/Rec/2400 yds/60 min]
    ====================

    I added some in the main set because I needed to skip out on the 300 warmdown. Felt good on the 200's and hit 2:29, :28, :28, :26 so pretty much hit the descend. I am sure that I will get some dancing moves in later at the reception
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 7/16/18

    by , July 14th, 2018 at 11:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Pan American Masters Championships are two weeks away!

    Warm up
    2 x 200 3:30 [3:15]
    8 x 50 1:15 [1:05] choice
    3 x 100 1:45 [1:30] desc 1-3

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]

    Main set
    6 x 100 2:10 [2:00] alt 1stroke/1free
    6 x 50 1:20 [1:10] alt 1stroke/1free

    Meet swimmers set
    3x
    1 x 50 1:30 [1:15] build to race finish
    1 x 50 1:30 [1:15] 25sprint/25easy
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:30 [1:15] easy
    [All swims choice]
    MEET SWIMMERS WARM DOWN

    -OR-

    Freestyle set
    3 x 200 3:20 [3:00] long & strong
    3 x 100 1:40 [1:30] desc 1-3
    3 x 200 3:10 [2:45] neg split & desc 1-3

    Warm down
    4 x 50 1:00

    Total: 3200/4100
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  15. Friday 7/13/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    600 swim w/ 4/6/2 turns

    8x200 @ 3:10
    4 pull w/ SP + SNKL
    4 swim add-on FL to front w/ fins (1:06/1:08 for a 2:14 on the 200 FL)

    8x100 @ 1:40
    4 pull w/ SP + SNKL
    4 swim add-on FL to back w/ fins (1:01 on the 100 FL)

    100 EZ

    Total: 3100

    **I did the same sets as Trip, but he was doing FR. I chose to do the 200s/100s pull and FL w/ fins
    Categories
    Swim Workouts
  16. 7|13|18 25.9 yd pool

    10 laps free with fins
    4 laps back with fins
    2 laps breast


    At physical therapy. Warm-up, stretches, then:
    3 x 30 reps ea of abductions to side, fwd, and between no rest using 1lb db (270 reps).

    PTA wasn’t watching and I was supposed to do 10 reps of 2 sets (PT was on vacation and I wanted to leave early to swim before thunder storms arrive)

    1 x 10 each, on belly 1 lb db arm raises to front and side



    My Shoulder improves every day with range of motion, strength, and decrease in pain. However I have no idear how to judge if I am doing too much or too little. According to the doctor I shouldn’t be even trying to swim for another 2 months, but he is not a swimmer and does not understand I can be fairly gentle with my arm using fins and moderately passive strokes.
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  17. Thursday 7/12/18

    PM LCM Solo @ LRRC
    TBC post swim

    Swim:

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    12x100 w/ fins + SNKL
    2 @ 1:40 kick w/ BD
    2 @ 1:20 swim w/ 15M UW kick off every wall

    8x50 @ :50 swim w/ SP breathe every 4 w/ an overkick
    100 EZ

    Total: 3500

    TBC:

    2x (:45 per exercise)
    reverse lung R leg w/ 2x12# db
    push-ups/plank ups (RD1), plank ups (RD2)
    reverse lung L leg w/ 2x12# db
    weighted sit-ups w/ 15# db
    1:00 REST

    3x (:45 per exercise)
    reverse lung w/ 2x12# db (RD1- R leg, RD2- L leg), froggers (RD3)
    half burpees w/ side squat walk
    push-ups (RD1), plank ups (RD2), push ups (RD3)
    leg lift to weighted crunch w/ 15# db (1:30 instead of :45)
    1:00 REST

    2x (:45 per exercise)
    pike press
    weighted sit-ups w/ 15# db
    leg lift to weighted crunch w/ 15# db
    Statue of Liberty sit ups w/ 15# db (RD1- switch arms halfway, RD2- switch arms at :45, go for 1:30)
    1:00 REST

    "Sally"
    squats and squat hold w/ press using Bosu Ball

    (If you are familiar with the song that goes "bring Sally up, bring Sally down..." basically the instructor plays the song and we go down on "down" and up on "up" and when we go down and wait for the word "up", in this case, we had to hold a squat position and press the Bosu Ball forward repeatedly.)

    Updated July 13th, 2018 at 09:18 AM by Calvin S

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  18. Sarasota Y Sharks Masters GOLD Workout 7/13/18

    by , July 12th, 2018 at 09:14 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 1:30
    4 x 75 1:30 stroke/IM
    6 x 50 :50 desc 1-3/4-6

    Kick set
    4x
    1 x 125 2:45
    1 x 25 :45 fast

    Sprint set
    2x
    1 x 25 1:00 easy
    1 x 100 2:00 sprint
    1 x 25 1:00 easy
    1 x 75 1:45 sprint
    1 x 25 1:00 easy
    1 x 50 1:30 sprint
    1 x 25 1:00 easy
    1 x 25 1:15 sprint
    [All swims choice]

    Freestyle set
    3 x 50 :50
    3 x 100 1:30 desc 1-3
    3 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3
    3 x 50 :40 all strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  19. 7/12/18 Workout

    by , July 12th, 2018 at 09:02 AM (Swimming Through Jello)
    Thursday 7/12/2018 CrossFit Swim Workout

    100 fr/100 k
    3x50 dr

    8x50 :55 fl/fr/br/fr

    4x150 serpentine (3 free, 1 breast)

    200 warmdown

    Again, these swims with the CF people are kind of active recovery. I pushed the 150s a little bit. Water was hot hot hot. Not comfortable.
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  20. Wednesday 7/11/18

    PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
    CORE7 before swim

    Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

    CORE7:

    RD1:
    - side twists w/ band (1:00 each side)
    - front punch w/ band (1:00 each arm)
    - bear crawl burpees
    - side plank w/ band pull (1:00 each side/arm)

    RD2:
    - sit up to press w/ 2x10# db
    - low plank w/ alternating super man arms
    - sit up to twist w/ 2x10# db
    - high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
    - kettle bell swings w/ 25# kb
    - full body crunch w/ 25# kb
    - side plank w/ rotations w/ 10# db (:30 each side)

    RD3:
    - side plank w/ rotations w/ 10# db (:30 each side)
    - full body crunch w/ 25# kb
    - standing elbow to high knee w/ 10# kb (1:00 each leg)
    - high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
    - sit up to twist w/ 2x10# kb
    - high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

    Swim:

    600 swim w/ paddles + fins + SNKL

    5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
    50 @ 1: 30 EZ
    5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
    ** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

    300 EZ

    Total: 2500