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  1. Saturday 9/1/18

    PM LCM w/ Trip + Dr. J @ LRRC

    1000 SKIPS

    3x
    200 @ 2:40 FR kick in S-line on back w/ 10 UW FL kicks off each wall w/ fins
    2x100 @ 1:40 FL kick w/ fins + BD

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    8x150 @ 2:10
    4 - D1-4 pull w/ SP + SNKL (1:59, 1:56+, 1:54, 1:49)
    4 - D1-4 swim (1:59+, 1:57, 1:53, 1:46)

    100 EZ

    Total: 4600

    SHOUT OUT: Trip Strauss...first time holding under 1:30/100 since returning from injury. "Don't call it a comeback!" - LL Cool J
    Categories
    Swim Workouts
  2. Thursday 8/30/18

    PM LCM w/ Trip + Jack @ LRRC "Quality over quantity"

    400 swim
    4x50 @ 1:00 25 B&A drill/25 swim w/ SNKL

    8x100 @ 2:00
    3 - D1-3 (1:13, 1:12, 1:10)
    5 - BEST AVG (1:08-, 1:07+, 1:08, 1:08+, 1:07)

    5x100 @ 1:40 FR breathe every 4 pull w/ SP

    100 EZ

    Total: 2100

    SHOUT OUTS: Trip and Jack. They did 10x100 BEST AVG. I got in late so I needed to warm up first :/
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 8/31/18

    by , August 30th, 2018 at 05:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    8 x 25 :30 strong

    Main set
    4 x 25 :45 strong
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 100 2:00 neg split
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 25 :45 strong
    [All swims choice]

    Freestyle set
    8 x 50 :50 pace NO GEAR
    1 x 400 5:40 PULL
    6 x 50 :50 pace NO GEAR
    1 x 300 4:20 PULL
    4 x 50 :50 strong NO GEAR
    1 x 200 best effort PULL

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  4. 8/28-8/29

    by , August 30th, 2018 at 12:23 PM (Swimming Through Jello)
    Tuesday, 8/28/2018 CrossFit Workout

    Warmup - Rowing, plyos, stretching

    Strength - A1) Push Press - 45/6, 135/6, 155/6, 175/6,6,6
    A2) Ring Rows - 3x15
    A3) DB walking lunge steps - 3x20x50#s

    Conditioning - 3 rounds
    20 hang power clean 95#
    20 front squat 95#
    20 hand release pushups
    8:27

    Wednesday, 8/29/2018 CrossFit Workout

    Warmup - PVC warmup, pullups warmup

    Strength - Weighted Pullups, 70/3x4, 75/3x4

    Conditioning - 2x15min AMRAP, 5min rest between
    15 OHS 75#
    100m farmers carry 70#s
    200m run (add 200m ea round)
    30 cal row (add 10 cal ea round)
    3 rounds + 53 cal row

    Wife is out of town T-F this week so I take care of dogs in the morning... unfortunately that means I don't have time to fit in to swim mornings. So CF Thursday afternoon it is.
    Categories
    Uncategorized
  5. Wednesday 8/29/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    600 swim every 4th 25 scull w/ SNKL
    6x100 @ 1:40 k/sw/dr/bld w/ fins
    odd: FL
    even: FR
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x100 @ 1:25

    4x100 @ 2:00 "Rouse 100s" w/ fins

    5x100 @ 1:20

    100 EZ

    Total: 3100

    CORE7:
    - full body crunch/weighted toe reach (RD1), weighted toe touch knees bent (RD2/RD3) w/ 10# db
    - Statue of Liberty sit-ups switch at :30 w/ 10# db
    - weighted crunch/weighted sit-up (RD1), reverse order (RD2/RD3) w/ 10# db
    - knee tucks/knee tuck and up (RD2/RD3 w/ 10# db held above head)
    - reverse crunch (RD1), reverse crunch/hip raise (RD2/RD3)
    - plank jacks (RD1), half burpee to 4x plank jacks (RD2), half burpee w/ push-up + 4x plank jack in the "down" position of push-up (RD3)
    - plank rotations (RD1/RD2), plank w/ 10# db on back (RD3)
  6. Sarasota Y Sharks Masters GOLD Workout 8/30/18

    by , August 29th, 2018 at 05:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    3 x 100 2:00 alt 25st/25fr
    4 x 75 1:15
    3 x 100 1:30

    Kick set
    1 x 150 3:30
    1:00 [vertical kick]
    1 x 100 2:15
    1:00 [vertical kick]
    1 x 50 1:15
    1:00 [vertical kick]

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

    Freestyle set
    4x
    1 x 150 2:15 mod
    1 x 150 2:15 build
    1 x 150 2:15 best effort

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  7. Tuesday 8/28/18

    PM LCM w/ Trip and Jack @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 @ 1:00 kick w/ fins + SNKL
    odd: FL H.A.S.
    even: FR in S-line
    2x150 @ 2:10 swim D1-2 w/ SP

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL
    3 - swim 12.5M UW kick off every wall
    3 - swim D1-3 (2:38, 2:33+, 2:24)

    100 EZ
    2x100 @ 1:45 @ TARGET MIDDLE 200 OF 400 PACE (1:08+, 1:07+)
    200 EZ

    Total: 4500
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 8/29/18

    by , August 28th, 2018 at 11:57 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 choice

    Kick set
    4x
    1 x 50 1:15 mod
    2 x 25 :45 fast

    Stroke set
    4x
    3 x 25 :45 drill
    1 x 75 1:30 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Freestyle set
    [desc each group of 3]
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 2:00 easy

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 easy

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  9. Monday 8/27/18

    PM LCM w/ Trip @ LRRC

    2x
    300 swim 4/6/2 turns
    2x150 @ 2:30 FR k/dr/sw w/ fins + SNKL
    6x50 FR swim w/ SP
    RD1 @ :50
    RD2 @ :45

    4x100 @ 1:40 FL kick w/ fins + BD

    9x100 @ 1:40 FR breathe every 6 pull w/ paddles

    Total: 3100
    Categories
    Swim Workouts
  10. 8/26-8/27/18

    by , August 27th, 2018 at 05:30 PM (Swimming Through Jello)
    A/C decided to die on us Saturday afternoon for a 95-degree weekend. So I think I've been a little dehydrated the past few days, house got up to 89 Sunday. Blargh.

    Sunday 8/26/2018 Garage Squats

    Warmup - stretching, plyos

    Strength - Pause back squat - 45/5, 135/2, 185/2, 225/2, 255/2, 260/2, 265/2, 270/2, 275/2; back squat 225/10

    Conditioning - digging out honeysuckle stumps, lawn mowing


    Monday 8/27/2018 Pool Workout


    3x300 30sec rest - 1-fr EZ, 2-bk/br/fr dr/sw, 3-fr b x 100s

    9x100 1:45
    1- 50 k board/50 fr 6-beat-kick
    2- 50 k side/50 fr focus on rotation
    3- 50 k back/50 fr fast

    2x5x200 3:00
    1 - 4th 50 fast
    2 - 3rd 50 fast
    3 - 2nd 50 build
    4 - 1st 50 fast control
    5 - fast - control/build/fast/maintain
    rd1 - fr, rd2 - p/pads

    200 warmdown

    4000y

    Not good performance today, probably at least in part due to A/C fun at home...
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 8/28/18

    by , August 27th, 2018 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    1:00 [vertical kick]
    6 x 50 1:05 stroke
    1:00 [vertical kick]
    3 x 100 1:30

    Main set
    2x
    2 x 25 :40 mod
    1 x 50 1:00 strong
    3 x 25 :40 build
    1 x 75 1:30 strong
    4 x 25 :40 desc 1-4
    1 x 100 2:00 strong
    [All swims choice]

    Kick set
    1 x 400 9:00

    Freestyle set
    4x
    1 x 300 4:00 long & strong
    1 x 150 2:15 neg split
    1 x 75 1:15 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 8/27/18

    by , August 26th, 2018 at 10:02 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 stroke/IM
    8 x 25 :30 strong

    Kick set
    1 x 200 4:30
    1:00 [vertical kick]
    8 x 25 :45 fast

    Freestyle set
    3 x 200 2:45 desc 1-3
    1 x 100 1:30 neg split
    2 x 200 2:50 long & strong
    2 x 100 1:25 long & strong
    1 x 200 3:00 neg split
    3 x 100 1:20 desc 1-3

    Sprint set
    4 x 50 1:15 25sprint/25easy
    4 x 50 1:15 40sprint/10easy
    4 x 50 1:15 50sprint
    4 x 25 :45 12.5sprint/12.5easy
    4 x 25 :45 20sprint/5easy
    4 x 25 :45 25sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total:4400
    Categories
    Uncategorized
  13. Saturday 8/25/18

    PM LCM Solo (warm-up) and w/ Trip (main set) @ LRRC "Trip's Freestyle brings out the best in my Individual Medley"

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:30 BK k/dr/sw w/ 10 FL kicks off every wall w/ fins
    6x50 FR swim w/ SP
    2 @ :50
    2 @ :45
    2 @ :40

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

    36x50 @ :50
    4 - AE FR 4/6/2
    4 - I.M.O. as "Broken I.M" descend the total I.M. time 1-4
    #1 - :35/:42/:45/:36 (2:38)
    #2 - :33/:41/:42/:37 (2:33)
    #3 - :32/:40/:41/:34 (2:27)
    #4 - :32/:39/:40/:32 (2:23)
    * After the 3rd I.M., I did the next 8 FR and finished with 4 I.M., instead of going FR/I.M./FR
    ** Trip did all 36 FR

    6x100 @ 1:40 FR breathe every 4 pull w/ paddles

    Total: 4800
    Categories
    Swim Workouts
  14. Friday 8/24/18

    PM LCM Solo @ LRRC "Mental Health Day"

    1000 swim w/ fins + paddles + SNKL
    800 kick 100 FL/100 FR w/ fins + BD

    100 @ 1:30 I.M.
    200 @ 3:00 I.M.
    100 EZ

    Total: 2200
    Categories
    Swim Workouts
  15. 8/24/18 Workout

    by , August 24th, 2018 at 01:52 PM (Swimming Through Jello)
    Friday 8/24/2018 CrossFit Workout

    Warmup - plyos, stretching, barbell warmup

    Strength - A) Deadlift - 135/5, 225/5, 265/5, 315/5, 355/8, 265/10,10,10
    B) Double KB front rack walk - 35s/60m, 44s/60m x 2

    Conditioning - AMRAP 12
    200m run
    5 manmakers 50# DBs
    200m run
    12 reverse lunge steps 50# DBs
    2 rounds + 5 MMs
    Categories
    Uncategorized
  16. Thursday 8/23/18

    PM LCM 1/2 Solo 1/2 w/ Trip @ LRRC "Felt like I was swimming through pudding."

    2x
    400 swim every 4th 25 scull w/ SNKL
    12x25 @ :30 w/ fins
    odd: FL UW kick N.S.
    even: FL swim SMOOTH
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:40 FR kick w/ fins + BD

    8x200 @ 3:00
    odd: FR SMOOTH
    even: I.M. D1-4 (2:54, 2:49, 2:45+, 2:41)

    8x100 @ 1:40 FR swim w/ opp fin + opp paddle + SNKL

    Total: 5000
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 8/24/18

    by , August 23rd, 2018 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4 x 75 1:45
    8 x 25 :45 fast

    Main set
    4x
    3 x 75 1:30 [#1 stroke, #2 IM or 25st/25fr/25st, #3 free]
    [Desc by rounds 1-4]

    Freestyle set
    2x
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4
    1 x 300 4:30 long & strong
    [Goal: be consistent on effort and pace for both 300s each round]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  18. 8/22-8/23 Workouts

    by , August 23rd, 2018 at 10:22 AM (Swimming Through Jello)
    Wednesday, 8/22/2018 Running Workout

    Went to Crestwood Park to do something different, some interval work today. Haven't just run "fast" in awhile. Looked at Google Maps afterward, the long loops measured out at 1080m and the short loops at 615m.

    1 long loop jog, stretching, plyos

    3x 1 long loop, 3 min rest - 4:08, 4:00, 3:58 (~6:00 mile pace)
    2x 1 short loop, 2 min rest - 2:10, 2:08 (~5:40 mile pace)

    warmdown with some softball catch


    Thursday, 8/23/2018 Pool Workout

    Calves sore from running, actually body in general fairly sore from past couple days.

    200 fr - 3x50k 1:10 - 300 IM K-D-S - 3x50k 1:10 - 200 build - 3x50 D1-3 1:00

    3x{5x100 3 add-on fast 25s, 1 EZ, 1 FAST 1:40
    5x50 ascend 1-5 1:00}
    1-fr, 2-p/pads, 3-k/fins

    2x{4x25 push underwaters IMO :40, 50 EZ 1:00}

    200 warmdown

    3900y
    Categories
    Uncategorized
  19. Wednesday 8/22/18

    PM LCM Solo @ LRRC

    400 swim w/ 4/6/2 turns
    300 pull w/ paddles + SNKL
    200 FL kick w/ fins + BD
    100 progressive scull w/ buoy + SNKL

    6x200 @ 3:00 kick w/ fins 10 UW FL kicks off every wall

    8x100 @ 2:00 pull w/ paddles
    4 - 50 BR/50 FR
    4 - 50 BK/50 FR

    2x100 @ :20 rest EZ kick w/ fins + BD
    50 EZ
    50 SMOOTH NO BREATH

    Total: 3300
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 8/23/18

    by , August 22nd, 2018 at 12:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 choice
    6 x 25 :30 strong

    Stroke set
    4x
    1 x 75 1:30 mod
    1 x 25 1:00 fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Kick set
    2x
    1 x 125 2:45
    1:00 [vertical kick]
    1 x 75 1:45 fast

    Sprint set
    2x
    4 x 25 :20
    4 x 25 :25
    4 x 25 :30
    2 x 25 :45 easy
    [All swims choice]

    Freestyle set
    1 x 250 3:45 long & strong
    2 x 200 3:00 neg split
    3 x 150 2:15 last 50 strong
    4 x 100 1:30 desc 1-4
    5 x 50 :45 strong (NO GEAR)

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized