View RSS Feed

Recent Blogs Posts

  1. Wednesday 5/30/18

    PM LCM w/ Blair (for warm down!) @ LRRC
    CORE7 after swim

    600 w/ fins + SNKL (300 sw/200 kick in S-line/100 progressive scull)
    4x50 @ :50 D1-4 (:39, :37, :35, :33)
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:50 1st 50 STRONG
    2x150 @ 2:10 2nd 50 STRONG
    3x100 @ 1:20 last 25 FAST w/ fins
    2:00 REST

    8x50 @ :10 rest
    odd: FR kick w/ BD
    even: FR pull w/ BD

    Total: 3000

    CORE7 (7 exercises (or 13 in this case!!) done for 1:00 each, 3 times, :30 rest between each exercise RD1, :20 for RD2, :10 for RD3)
    (each couplet was :30 each exercise)

    crunch/full body crunch*
    toe touch*/flutter kick*
    single leg V-ups*/reverse crunches
    Russian twists*/sit ups*
    mountain-climbers**/fire hydrants**
    1/2 burpees***/table-top push-ups
    plank rotations

    * done with 25# plate for RD2 and RD3
    ** dropped mountain-climbers and just did fire hydrants for RD3 (with knees hovering above ground)
    *** full burpees on RD3

    Felt very sluggish today in the water. Plan to double tomorrow, with maybe a kick set and then some recovery. I feel like I need it!

    Updated May 31st, 2018 at 10:08 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 5/30/18

    by , May 30th, 2018 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:10 [1:05] 25fist drill/25swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Sprint set
    1 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    2 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    3 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    4 x 50 1:10 [1:05] fast
    1 x 50 1:10 [1:05] easy
    [All swims choice]

    Freestyle set
    2x
    4 x 50 1:00 [:50] desc 1-4
    1 x 200 3:15 [3:00] strong
    4 x 50 1:00 [:50] desc 1-4
    1 x 100 1:45 [1:30] strong

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

    Warm down
    4 x 50 1:00

    Total: 3900
    Categories
    Uncategorized
  3. 5/30/2018

    by , May 30th, 2018 at 09:25 AM (Swimming Through Jello)
    Showed up at Ultimate Frisbee league last night and apparently "rec league" means high school and just out of high school frisbee club players (even though there are "competitive leagues" offered). So I had my first I'm Getting Old moment when I realized it's very difficult for a 29 year old, 190# sprinter in street shoes to change direction as quickly as 120 pound high schoolers in cleats. Quads and calves are sore but I assisted and scored a goal when I started to get the hang of it again by the end.

    Wednesday, 5/30/2018 CrossFit Workout

    Warmup - plyos, stretching, lots of movement warmup

    Was the head coach's 50th birthday today, so...

    "Filthy Fifty"
    50 box jumps 24"
    50 jumping pullups
    50 KB swings 1 pd
    50 walking lunges
    50 K2E
    50 push press 45#
    50 back extensions
    50 wall balls 20#
    50 burpees
    50 double unders
    26:48
    Categories
    Uncategorized