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  1. Sarasota Y Sharks Masters GOLD Workout 11/1/18

    by , October 31st, 2018 at 06:42 PM (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 50 1:00 choice
    6 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

    Main set
    2x
    2 x 25 :45 perfect stroke
    2 x 50 1:15 25fast/25easy
    2 x 75 1:45 build
    1 x 100 2:30 sprint

    Freestyle set
    1 x 300 4:30 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 neg split
    6 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4100
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  2. 10/31/18 Workout

    by , October 31st, 2018 at 09:34 AM (Swimming Through Jello)
    Getting the yardage down a bit more. Not my typical mini-taper but we will see how it goes. Change is good sometimes. Groin feeling a bit better, think it will be good by Saturday.

    Wednesday, 10/31/2018 Pool Workout

    *All catch breath before/after fast efforts*

    900 - 100 dr/100 k/100 d 1-3 to 80%ish
    600 - 100 p br4/50@200 pace IMO
    500 - 100 build/25 fast IMO

    6x50 dr/sw EZ 1:00

    12x25 "Afterburner" :40
    o-on front dolphin kick halfway, flutter kick UW halfway
    e-on back dolphin kick halfway, flutter kick on surface halfway
    1-4 - K no fins, 5-8 K fins, 9-12 fins o-fly first half e-back second half
    //Sorry for the wordy explanation. Goal was for the flutter kick to be twice the tempo of the dolphin kick.

    200 warmdown

    2800y

    Meet warmup plus some sprints tomorrow. Rest day Friday. Meet Saturday. 100 fr, 100 br, 100 IM, 50 fr, looks like possibly a relay or two.

    Updated October 31st, 2018 at 10:58 AM by JPEnge

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  3. Workout 10/30/18: evening

    by , October 30th, 2018 at 10:41 PM (Maple Syrup with a Side of Chlorine)
    Spooky workout again!

    200 swim/100 kick/200 pull [plus 200]
    4 x 50 Quarters Strong

    2 x Spooky set:
    Swim 100 build on :10sr
    Pull 100 even pace on :15sr
    Only breathe to the right x 75 yds
    Only breathe to the left x 75 yds
    Kick for 50 yds
    Yeah - Masters minute rest!

    4 x 100 even pace on 2:00 [did 125's]
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ===================
    Fun workout, made all the sweeter by left over candy from the age group team!
    Categories
    Swim Workouts
  4. Tuesday 10/30/18

    PM SCY w/ Trip @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:20 kick 1st/last 25 UW w/ fins
    3x100 swim D1-3 w/ SP
    RD1 @ 1:20 (1:13, 1:11, 1:07+)
    RD2 @ 1:15 (1:10, 1:07, 1:04+)

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    9x150 @ 2:00 D1-3, 4-6, 7-9
    6 - pull w/ paddles + SNKL (1:46, 1:39, 1:34, 1:43, 1:38+, 1:32+)
    2 - swim (1:47, 1:40)
    1 - swim FAST (in "heats")
    Trip: 1:32.38 (28.83/31.98/31.57)
    Calvin: 1:27.31 (28.23/29.59/29.49)

    250 EZ

    Total: 4400
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 10/31/18

    by , October 30th, 2018 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    HAPPY HALLOWEEN!

    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30] desc 1-3
    4 x 50 1:00 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] fast

    Main set
    8 x 50 1:15 [1:15] alt. 1easy/1strong
    1:00 break
    2 x 100 3:00 sprint

    Freestyle set
    3 x 200 3:20 [3:00]
    3 x 200 3:15 [2:55]
    3 x 200 3:10 [2:50]
    [Desc each group 1-3]

    Warm down
    4 x 50 1:00

    Total: 4100
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  6. 10/30/18 Workout

    by , October 30th, 2018 at 09:54 AM (Swimming Through Jello)
    Slowly bringing yardage down for meet on Saturday. Actually felt pretty good in the water today considering how yesterday felt and playing some decent outfield at our last softball game last night. Groin feeling tweaky so no fast breaststroke.

    Tuesday, 10/30/2018 Pool Workout

    300 ez/300 k/300 p/300 d1-3 100s

    4x75 1:30
    1-fast (:40 low)
    2-first 50 fast
    3-first 25 fast
    4-cruise

    2x100 dr/sw 1:40

    4x75 1:30
    1-cruise
    2-last 25 fast
    3-last 50 fast
    4-fast (:39 mid)

    2x100 dr/sw 1:40

    10x50 1:00 k
    1 fast, 1 ez, 1 fast, 2 ez, 1 fast, 3 ez, 1 fast

    100 ez

    3x50 25 breakout off blocks, 25 easy

    200 warmdown

    3150y
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  7. Monday 10/29/18

    PM SCY w/ Trip @ LRRC "First practice under 'The Bubble'"

    1000 SKIPS
    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    3x
    300 @ 4:00 D1-3 pull w/ paddles + SNKL (3:36, 3:24, 3:16)
    3x100 @ 1:30 D1-3
    RD1: 1:10, 1:05, :59
    RD2: 1:08, 1:04, :59
    RD3: 1:08, 1:04+, :58

    100 EZ

    6x100 @ 1:30 FR kick w/ fins + BD

    Total: 4500
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 10/30/18

    by , October 29th, 2018 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    8 x 25 :45 choice
    3 x 100 2:15 kick
    6 x 50 :50 desc 1-3/4-6

    Main set
    2x
    4 x 25 :45 build to race finish
    4 x 25 :45 sprint 20, then easy
    3 x 50 2:00 fast
    [All swims choice]

    Freestyle set
    5 x 50 :50 pace
    4 x 100 1:30 desc 1-4
    3 x 150 2:10 last 50 strong
    2 x 200 3:00 neg split
    1 x 250 best effort

    Warm down
    4 x 50 1:00

    Total: 4050
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  9. 10/29/18 Workout

    by , October 29th, 2018 at 09:36 AM (Swimming Through Jello)
    Another weekend of no workouts. Probably why it took me 90% of the practice to get into the swing of things. Groin feels tweaky too, from Thursday breaststroke I guess plus squats and thrusters and rowing Friday, I guess. Hopefully that clears up before meet this weekend, will e-stim it the next couple days.

    Monday 10/29/2018 Pool Workout

    4x250 :60 rest - 1) ez, 2) dr/sw x 50, 3) k/sw x 50, 4) neg split sw

    8x25 k VS :40
    8x50 k/fins VS 1:00
    (100 ez)
    8x100 fr VS 1:30

    6x50 dr/sw EZ 1:00

    16x25 VS :30 fl/fr/bk/fr

    200 warmdown

    3400y
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  10. Workout 10/27/18: morning

    by , October 27th, 2018 at 06:22 PM (Maple Syrup with a Side of Chlorine)
    #WorldSwimDay modified Poseidon's Challenge -

    200 swim/100 kick/200 pull [extra 200]
    4 x 50 Quarters Strong

    3 x 100 on 2:00
    4 x 50 on 1:00 [I kicked]
    5 x 75 on 1:30 [did 100's]
    6 x 50 on 1:05 choice

    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    --------------------------------
    Good workout from the folks at My Swim Pro. We had a full pool with Noah, Greg, Rebecca, Kevin, and Libby.
    Categories
    Swim Workouts
  11. Friday 10/26/18

    PM SCY @ Benton River Center Natatorium "TYR Go Pink Halloween Meet 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 FR
    4x25 @ :20 rest 12.5 FAST
    2x25 DIVE FAST
    150 EZ

    100 I.M. - 1:00.79 (28.29/32.50) - No speed to speak of.

    500 FR - 5:24.69 - Very sluggish. Hoping it is just the hard training that is making me not feel strong in the water right now.

    1200 assorted warm up and warm down

    Total: 3500
  12. 10/26/18 Workout

    by , October 26th, 2018 at 09:13 AM (Swimming Through Jello)
    Friday, 10/26/2018 CrossFit Workout

    Either I'm feeling some effects of my flu shot yesterday or I just took it one workout too far this week, but I am d-e-d dead now. But... made it to mini-taper.

    Warmup/skill - Double under work, stretching. Max set double unders (with unfamiliar new rope) - 93

    Strength - Front Squat - 95/3, 135/3, 185/2, 225/2, 240/2x5

    Conditioning - Ascending reps, AMRAP 12
    1 thruster, 115#
    1 strict pullup
    100m row

    Got through 254m rowing in the set of 6
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  13. 10/25/18 Workout

    by , October 25th, 2018 at 10:04 AM (Swimming Through Jello)
    Thursday, 10/25/2018 Pool Workout

    200 ez
    300 p/pads&snorkel
    200 moderate
    300 k
    200 build

    3x{2x100 IM drill 1:45
    8x25 k D1-4 :40
    3x50 D1-3 1:00 into 75 fast off blocks
    75 easy}
    fr/br/IM by rounds

    200 warmdown

    3500y

    Put my crappy racing suit on today. Was not fast, the little things (starts/turns) felt sloppy besides my fly UW and breakout on the IM was perfect. Breaststroke just spinning my wheels. Legs still dead definitely. Looking forward to some mini-taper.
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  14. Wednesday 10/24/18

    PM SCY w/ Trip @ LRRC "A little dash of individual medley"

    800 (300 swim/100 kick w/ BD)
    600 (200 pull w/ SP + SNKL/100 kick w/ BD)
    400 R.I.M.O. k/sw/dr/bld

    100 @ 1:20 pull w/ paddles + SNKL
    200 @ 2:40 pull w/ paddles + SNKL
    300 @ 4:00 pull w/ paddles + SNKL
    400 @ 5:20 pull w/ paddles + SNKL
    400 @ 5:20 I.M.
    300 @ 4:00 I.M.
    200 @ 2:40 I.M.
    100 @ 1:20 I.M.

    100 EZ

    4x50 @ 1:00 4/3/2/1 breaths by 50

    Total: 4100
    Categories
    Swim Workouts
  15. 10/24/18 Workout

    by , October 24th, 2018 at 09:15 AM (Swimming Through Jello)
    Wednesday, 10/24/2018 CrossFit Workout

    Warmup - 2 min cardio, stretching, PVC warmup

    Strength - A) Snatch - 45/3, 95/3, 135/3, 155/3, 175/3, 185/3
    B) Back squat (light) E2MOM - 185/6x3

    Conditioning - 3x{3 min x 20 cal assault bike, AMRAP 8 DB sn 50#/8 TTB, 3 min rest}
    3 rounds, 2+13, 2+7

    Two training days left (1 pool, 1 CF), then a week of mini-taper. Really looking forward to that, I am feeling pretty beat up.
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  16. Tuesday 10/23/18

    PM SCY w/ Trip + Jack @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x100 TOFU** w/ fins + SNKL
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    30x50 @ :50 @ 500 PACE (too many times to record them all. Slowest was probably 30.3-30.4, fastest were around 29.5 except last one I was 28 mid)

    100 EZ

    5x100 @ 1:30 breathe every 5

    Total: 4100

    SHOUT OUT: Trip's poor excuse for trash talk. Stay focused on what is going between YOUR two lane ropes, bro.

    **TOFU - ďThree Over Fourth Under,Ē this was an underwater hockey training set my UW-H team used to do. The full set was 10x100 on a descending interval, 75 swim/25 UW kick. I donít remember the send offs anymore, but I know that the last 1-2 were on 1:00/:58 or something speedy like that. At the time it was a benchmark for making the junior/senior national squad. I tried out my junior year for the Jr. Nats team. I was the only one to complete the set. However my poor puck handling skills at the time kept me off the team. To use a football analogy, I basically had the fastest 40, the most bench press, and the highest vertical, but I couldnít run clean routes and catch a football. I had tried out at an early point in my UW-H playing career, and within 6 months of the tryouts, I had some of the best puck skills on my club team...just a day late and s dollar short at tryouts. Too bad too. The Jr. Nats team went on to win gold in Calgary that year :/

    Updated October 24th, 2018 at 10:53 AM by Calvin S

    Categories
    Swim Workouts
  17. Workout 10/23/18: evening

    by , October 23rd, 2018 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (plus extra 200)
    4 x 75 k-s-p on 1:40 (did 6 on 1:15)
    8 x 100 on 2:15 (did 150s)
    - 1 to 4 even pace
    - 5 to 6 faster
    - 7 to 8 even pace

    4 x 25 kick together
    4 x 25 build
    200 loosen and out
    [Masters/Rec/2750 yds/60 min]
    ==========================

    A good swim with Greg, Noah, Carol, Sean, Anne, and Carol.
    Categories
    Swim Workouts
  18. 10/23/18 Workout

    by , October 23rd, 2018 at 09:46 AM (Swimming Through Jello)
    Tuesdsay, 10/23/2018 Pool Workout

    Legs were surprisingly dead from manning the softball outfield last night. Also, related, I took a fly ball to the meat of my right hand so that is still feeling pretty battered today too!

    400 sw
    300 k
    200 IM dr

    3x{6x50 k/dr 1:10
    2x100 aerobic free 1:30
    8x50 variable speed 1:10
    50 easy}
    Fr/Bk/Br by rounds

    200 warmdown

    3950y
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  19. Monday 10/22/18

    PM SCY w/ Trip + Jack @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x100
    RD1 @ 1:50 k/sw/dr/bld I.M.O.
    RD2 @ 1:30 I.M. swim light D1-4
    4x75 @ 1:20 k/dr/UW w/ fins

    9x200 @ 2:40 D1-3, 4-6, 7-9
    3 FR swim (2:27, 2:21, 2:13+)
    3 FL kick w/ fins + BD (2:38, 2:35, 2:32)
    3 FR swim (2:27, 2:20, 2:12)

    8x50 @ 1:10 4/3/2/1 breaths by 50

    Total: 4200
    Categories
    Swim Workouts
  20. 10/22/18 Workout

    by , October 22nd, 2018 at 09:50 AM (Swimming Through Jello)
    Did absolutely nothing athletic Sat/Sun. Hopefully get myself some rest up for the next couple weeks before SCM champs. Going to hit three good days in the pool this week along with 2 gym days, then mini-taper next week, no weights.

    Monday, 10/22/2018 Pool Workout

    2x{2x50 :45
    3x50 :50
    2x50 :45
    2x50 :40
    2x50 :45
    1x50 :35}

    3x{175 2:40 broken 50 build/75 500 pace/50 cruise (5 sec between breaks)
    150 2:20 broken 50 build/50 200 pace/50 cruise (same rest)
    125 2:00 broken 50 build/25 sprint/50 cruise (same rest)
    100 EZ 2:00}
    50 and 25 fast IMO by round

    6x50 dr/sw EZ :60

    "Burnt Ends"
    4x{25 :30 10y fast UWK 15y ez
    25 :30 15y ez 10y fast UWK
    25 :30 10y fast UWK 5y ez 10y fast UWK
    25 :30 fast
    50 :60 easy}

    200 warm down

    3950y

    Updated October 22nd, 2018 at 10:32 AM by JPEnge

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