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  1. Workout 12/18/18: evening

    by , December 18th, 2018 at 10:11 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 150)
    100 (skull/swim)
    4 x 25 burst and cruise

    8 x 50 on :10sr ~80% (+50 easy)
    50 kick into 50 pull
    6 x 50 on :15sr [1,6 = even split, 2-5 = quarter strong] (+50 easy)
    50 pull into 50 kick
    4 x 50 on :20sr best average (I did 2fr from push: 2:08.72)
    50 kick
    2 x 50 on :30sr FAST
    150 loosen and out (extra 50)
    -----------------------
    (Masters/Rec/2400 yds/52 min)

    Just me and Greg at practice tonight. Trying to better sombre times for the virtual swim league in a few events over the next couple of weeks, although with work and pool closures I'm not sure how many I can redo.
    Categories
    Swim Workouts
  2. Tuesday 12/18/18

    PM Weights @ LRRC
    PM SCY Solo @ LRRC

    Weights:

    3x10 BB RDL (45#)
    3x10 BB back squat (45#)
    3x10 S-leg curl (10#)
    3x10 S-leg extension (10#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    5x100 4 FL kicks off walls w/ SNKL
    1 @ 2:00 kick H.A.S.
    1 @ 1:50 75 kick H.A.S./25 swim
    1 @ 1:40 50 kick H.A.S./50 swim
    1 @ 1:30 25 kick H.A.S./75 swim
    1 @ 1:20 swim

    12x25 @ :40
    odd: FR NO SPLASH!
    even: DIVE w/ FAST breakout into EZ

    8x50 @ :50 FR swim opposite fin + opposite upside down paddle (switch each 50)

    8x25 @ :45 12.5 FAST FR kick in S-line + 2 FAST FL strokes into EZ

    6x25 @ :50 :10 FAST FR kick on wall into FAST turn + FAST breakout
    6x25 @ 1:00 FAST FR NO BREATH w/ fins

    2x200 @ 2:35 FR swim
    100 EZ

    Total: 2200
  3. What's your gift?

    by , December 18th, 2018 at 05:34 PM (Questions from Coaches)
    The holiday season is a wonderful time of year to celebrate the joy of giving to and sharing with others. Coaches give of themselves throughout the year striving to make the experience of swimming the best it can be for those they lead.

    What gift do you have that you share with your swimmers? Don’t confuse giving with gifting. You give your time. You gift what you do with that time. You give a workout. You gift the promise of hope. You give the swimmers feedback on stroke technique. You gift the swimmers self-confidence and pride of accomplishment.

    This holiday, realize what gift you have that you can share now and into the future. Resolve to be better tomorrow than you were today. In sharing your gifts and enriching others, both giver and receiver benefit. Wishing you and your swimmers a happy and healthy new year.
    Tags: coach
    Categories
    Uncategorized
  4. Monday 12/17/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    300 swim 4 FL kicks off walls w/ SNKL
    300 pull w/ SNKL
    200 swim 4 FL kicks off walls w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim 4 FL kicks off walls w/ SNKL
    100 I.M. drill

    8x125 @ 2:00 kick H.A.S. w/ fins + SNKL
    odd: last 25 UW in S-line
    even: first 25 UW in S-line

    100 EZ

    4x100 @ 1:05 (1:01, 1:02, 1:03, 1:04+)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:04+)
    1:05 REST
    100 @ 1:05 (1:02+)

    100 FLOAT
    100 PERFECT STROKE w/ 4/6/2 turns

    Total: 3500

    PM Swim:

    4x150 @ :20 rest 25 kick H.A.S./25 L-arm/25 kick H.A.S./25 R-arm/50 swim
    odd: FR
    even: BK

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    3x200 @ 2:25
    2x225 @ 2:40
    250 @ 2:50

    4x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000
    Categories
    Swim Workouts
  5. 12/17/18 Workout

    by , December 17th, 2018 at 05:01 PM (Swimming Through Jello)
    Monday 12/17/2018 Pool Workout

    3x100 fr 1:40 easy
    4x50 k 1:05
    2x100 fr 1:35 moderate
    4x25 k :40 work underwaters
    1x100 fr 1:30 90%
    100 k fast
    100 ez

    3x200 3:10 (2x90%)+5s
    4x150 p 2:30 br3/5/7
    2x200 3:20 (2x90%)
    4x50 p :50 br4 d1-4
    1x200 fast
    //This set did *not* go well. I think I misunderstood what 90% was supposed to be on the warmup, besides the fact that I just am missing endurance. Need to work on being able to maintain speed if I ever want to be decent at anything longer than a 100 again...

    6x50 dr/sw 1:00

    2x{2x25 fast :30
    2x50 rev build :50
    100 easy 1:40}
    100 warmdown

    4100y
    Categories
    Uncategorized
  6. 12|15|18 LCM

    by , December 16th, 2018 at 04:58 PM (Blog)
    4 x
    100 free
    200 IM kick

    Right shoulder about 70% way to full recovery and whatever was damaged appears surgically fixed. Hand still aches and tingling -probably axial nerve pressure which may improve with regain in strength.

    Left shoulder I plan on addressing early next year. MR with contrast report highlights: “circumferential tear of labrum with displaced fragments into axillary recess along inferior and posterior inferior labrum”, “biceps anchor and superior labrum are nearly completely denuded”, “glenoid thickening”, and “Hill-Sachs impaction fracture” among others. Whatever that means, it doesn’t sound normal. On a good note, my rotator cuff group like the right side, is good. I am looking forward to having this worked on. I’ve been swimming with this train-wreck in my arm since the day I learned proper swimming just over 10 years ago. This recent 2 month break from swimming jumping back in yesterday (like a reset) really exposed this limitation, which I learned to ignore out of necessity during years of stroke development. If this will be a successful outcome, I reckon I will have to redevelop stroke by scratch. I will continue to swim leading up to it

    Updated December 17th, 2018 at 12:55 PM by __steve__

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    Uncategorized
  7. Long week

    by , December 15th, 2018 at 03:36 PM (Swimming Through Jello)
    Have been on jury duty the past week so haven't really had the opportunity to log workouts. Here's a summary:

    Sunday 12/9 - Squats 275/3, 260/5, 245/7, 230/10, 3 rounds 20 RKBS, 20 R twists, 5 knee jumps

    Monday 12/10 - Freestyle day, building warmup, small kick set, 2x9x100 varying intervals pushing middle 100 of each set of 3, Burnt Ends finisher

    Tuesday 12/11 - Missed due to jury duty - coached in the morning, got out too late at night to workout

    Wednesday 12/12 - CrossFit - TTB and core work, BtN SnPP up to 195/5, AMRAP 11 of 6 TTB, 8 box jumps, 10 DB Sn

    Thursday 12/13 - IM day - normal Thursday warmup, main set kicking and power drills and some fast 50s IMO (26 low fly, 26 mid back, 31 low breast), 100 IM finisher (57 high from a push)

    Friday 12/14 - CrossFit - HPSn up to 165/3x3, rowing, HSPU, situp, jump rope partner conditioning workout

    Saturday 12/15 - Just back squats today, same as last week. Kind of tight, hopefully will be able to up the weight next week.
    Categories
    Uncategorized
  8. Friday 12/14/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    1000 SKIPS

    2x
    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD
    4x25 @ :45 scull w/ buoy + SNKL

    100 PERFECT STROKE! w/ 4/6/2 turns

    Total: 2500

    PM Swim:

    400 swim every 4th 25 FL kick on back
    300 pull w/ buoy only
    200 kick 25 FR/25 FL w/ BD
    100 I.M. drill

    400 @ 4:45 (4:30)
    4x100 @ 2:00 FL k/sw/dr/bld
    300 @ 3:35 beat 300 split [3:21] from 400 (3:18)
    4x75 @ 1:30 BK k/dr/bld
    200 @ 2:25 beat 200 split [2:11] from 300 (2:07)
    4x50 @ 1:00 BR
    odd: 25 w/ FR kick/25 bld
    even: 25 w/ FL kick/25 bld

    200 EZ (25 BK/25 FR)

    Total: 3000
    Categories
    Swim Workouts
  9. Thursday 12/13/18

    AM Weights @ LRRC
    AM SCY Solo @ LRRC "Recovery"

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (10#)
    3x10 DB S-arm bicep curl (10#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (10#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    2x200 @ :30 rest 100 FR/100 BK w/ 4 FL kicks off walls

    2x
    4x25 @ :40 FR B&A drill w/ SNKL
    :20 rest
    4x25 @ :40 BK 3/4 drill
    :20 rest

    2x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    :30 rest
    4x50 @ 1:00 "Progressive Backstroke"
    :30 rest

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

    Total: 2000
  10. Wednesday 12/12/18

    PM SCY Solo @ LRRC
    CORE7 post swim

    Swim:

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

    2x
    3x50 @ :40 D1-3
    4x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    3x
    6x25 @ :40 FR FAST w/ 4 FL kicks off wall
    500 @ 7:00 D1-3 (5:46, 5:26, 5:22+)

    9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL

    Total: 4000

    CORE7:

    - crossover sit-ups
    - sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3)
    - full body crunch w/ 10# db
    - leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3)
    - static crunch w/ heel touch
    - mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3)
    - side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3)

    Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!
  11. Workout 12/11/18: evening

    by , December 11th, 2018 at 10:26 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [did extra 200]

    2 x
    - 1 x 250 on 5:00 [did 300s: 3:41, 3:36]
    - 3 x 100 on 2:00 even pace [did back]
    - 2 x 100 on 2:00 descend
    - 1 x 50 ez on 2:00
    [Masters/Rec/2400 yds/55 min]
    ==========================
    Still a bit sore from the meet on Saturday and decided that the last round of 100s would be the warmdown so we could have some sauna time.
    Categories
    Swim Workouts
  12. Tuesday 12/11/18

    PM Weights @ LRRC
    PM SCY Solo @ LRRC

    Weights:

    3x10 BB RDL (45#)
    3x10 BB back squat (45#)
    3x10 S-leg curl (10#)
    3x10 S-leg extension (10#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    600 swim 4 FL kicks off all walls (100 FR/100 BK)
    6x100 I.M.
    odd @ 1:40 drill
    even @ 1:30 D1-3 (1:19, 1:13, 1:07)

    3x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    :30 REST
    4x25 @ :30 FR V.S.
    RD1 w/ paddles + fins
    RD2 w/ fins
    RD3 no equipment
    :30 REST

    200 EZ

    Total: 2300

    Updated December 13th, 2018 at 12:38 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Monday 12/10/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    400 swim every 4th 25 scull
    4x75 @ 1:20 BK k/dr/sw
    3x100 @ 1:25 TOFU w/ fins

    3x100 @ 1:40 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:35 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    500 EZ

    Total: 3000

    PM Swim:

    500 swim every 4th 25 kick H.A.S. w/ SNKL

    3x500 @ 6:15 D1-3 pull w/ paddles + SNKL (6:06, 5:56, 5:47)
    1:15 REST
    5x300 @ 3:45 kick on back 5 FL kicks off every wall w/ fins
    1:15 REST
    5x100 @ 1:15 (1:08, 1:06, 1:08, 1:06, 1:12)
    50 @ 1:15 EZ
    5x100 @ 1:10 (1:05, 1:05, 1:05, 1:05, 1:05, 1:08)
    50 @ 1:10 EZ
    5x100 @ 1:05 (1:01, 1:03, 1:07*, 1:03, 1:01)
    *Missed #3 took 10 extra seconds and finished last 2!

    200 EZ

    Total: 5300
    Categories
    Swim Workouts
  14. Saturday 12/8/18 (now with race video!)

    PM SCY @ UALR "Trey Heye Memorial Invitational Day 2" or "The Meat Grinder"

    600 swim every 4th 25 scull w/ SNKL
    4x100 @ :20 rest k/sw/dr/bld I.M.O.
    4x75 @ 1:10 D1-4
    200 kick every 3rd 25 BR w/ BD
    4x25 @ :35 rest V.S.
    2x50 (25 DIVE/25 EZ)
    100 EZ

    100 FR - 51.09 (24.70/26.39) - Spun my wheels and didn't nail my turns like I wanted to. Would have liked to have been under 51. But really can't complain.

    400 EZ (100 swim/100 kick w/ BD) w/ SNKL

    100 BK - 1:02.47 (30.65/31.79) - My throwaway event. I never race backstroke so I figured, "why not?" Second 50 was much better than the first 50.

    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    100 FL - 55.98 (26.30/29.68) - Best race of the afternoon. Was really happy with this time given all the racing I had already done prior. Locked up a little bit on the last 4-5 strokes, but really felt in control for the rest of the race.

    400 EZ (100 swim/100 kick w/ BD) w/ SNKL

    200 I.M. - 2:06.81 (26.74/33.73/36.76/29.58) - By this point I was starting to run on fumes. Wasn't sure what to expect from this race. Happy with the time and effort for right now, but it definitely exposed the fact that I have not done any serious I.M. training!

    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    50 FR - 23.53 (11.20/12.33) - Had to breathe twice to get through it. Doug actually recorded the race (unbeknownst to me at the time). When I can figure out how to get it off my phone I will post it. It was a whole lot of flailing propped up with a whole lot of kicking.

    200 EZ

    Total: 4550

    Really wanted to push my body to the limit with this meet. High race volume and short turnaround. Today's session from the start of warm-up to the end of the meet was only 3 hours.

    50 Free Race Video:

    Updated December 9th, 2018 at 07:36 PM by Calvin S

    Categories
    USA-S Swim Meets / Events
  15. Meet: 12/08/18: New England LMSC/Colonies Zones SCM Champs

    by , December 8th, 2018 at 09:39 PM (Maple Syrup with a Side of Chlorine)
    I had a good night's sleep and checked into the meet online before heading down to swim during day 2 of the New England scm champs. I was able to get two guys from my workout group to join me and it worked out that our college guy Noah picked me up and drove to meet Greg who drove the rest of the way to the meet. Worcester, MA, is about 2.5 hours from home and since my first event wasn't scheduled until 12:30ish we were able to not feel too rushed driving down.

    Once at the pool we found our buddies from the Pittsfield Y and Simon's Rock teams to sit with and I got in for warmups. Did my 1200 standard in the scy side of the pool that was available for warmup/down throughout the meet while the women swam the 400 free. I felt good and decided against swimming any extra before my first race:

    event 12: 50 fly - 30.28
    - I had a solid swim although I hoped to get under 30. My start underwaters were not great but I nailed them off the turn. Happy with the swim.

    At this point there was a scheduled 30 minute break, so I hopped into the competition pool and swam 700 meters including a few sprints to play with the backstroke wedges, which I only see at these championship meets. I also ate half of a PBJ sandwich I brought along. I didn't warm up again before swimming:

    event 14: 200 back - 2:27.59
    34.88
    37.21 (1:12.09)
    37.46
    38.04 (1:15.50)
    Super excited to come in under 2:30, and this time was 4 seconds faster than last year! I stuck to my plan of starting strong then building into the second 50 before attacking the last 100, and aside from dying a bit at the end I felt like I executed the plan well. My underwaters are not the greatest due to lack of endurance so there is room for improvement there. Should hold up for a Top Ten time. Did 300yds and got on deck to watch Noah and Greg in the 50 free and barely catch my breath for my swim:

    event 16: 50 free - 27.69
    Tired but pumped to get under 28. I was probably a little too conservative on the first lap but locked down for the finish. Hopped in for 400y warmdown and then rested leading into the 400 MR. I have a long shot at making TT in the 100 back and we were able to get help from Pittsfield by having Jack swim with us (although the points didn't count since we are different workout groups). The order was Mike, Greg, Jack, Noah and we all had a fun time swimming in a relay!

    event 24: 400 MR (100 back split) - 1:08.30
    33.67/34.63
    I was aiming to get under 1:10 and felt strong and in control during the entire swim. I employed my strong/build/fast/fast strategy and was able to hit my underwaters at 8/7/5/4 - less than I wanted on the last two walls. We came in at 5:09 and had a great time.

    I finished off with 400 yards warmdown and we headed back to VT. I am a bit sore but really happy to have not only swam well myself but also share in the experience with some of my teammates. Some monster swims were thrown down on both the mens and womens side - swim phone results here: https://www.swimphone.com/meets/even...cfm?smid=10937

    My 200 back here (outside smoke in the green cap):

    Updated December 10th, 2018 at 11:47 AM by rxleakem

    Categories
    Masters Swim Meets / Events
  16. Friday 12/7/18

    PM SCY @ UALR "Trey Heye Memorial Invitational Day 1"

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

    4x75 @ 1:20 k/dr/UW w/ fins
    3x50 @ :50 D1-3
    150 EZ

    200 FR - 1:55.30 (26.42/29.42/29.64/29.82) - I was a little hurried with my stroke and had trouble settling into the race. This has always been a problem for me, and the 200 doesn't provide a lot of time to "settle in." Probably why this is my least favorite freestyle distance to race.

    600 EZ (100 FR/100 kick w/ BD) w/ SNKL

    500 FR - 5:11.98
    28.46/31.07 (59.53)
    31.58/31.70 (1:03.28)
    31.65/31.86 (1:03.51)
    31.74/31.99 (1:03.73)
    31.28/30.65 (1:01.93)


    This race was 25 minutes after my 200. I was stuck in third gear until the last 75 yards. Did not feel like I died though. I felt good throughout the race. The age groupers on either side of me shot off to fast starts. This was nice because it forced me to just swim my own race, and by the 200, I had reeled them in and passed them. By the 300, I was several body-lengths ahead of the field.

    600 EZ (100 FR/100 kick w/ BD) w/ SNKL

    Total: 3500

    SHOUT OUT: Trip, who did the same double as me. He got one extra heat of the 200 to rest since he was the heat before me. He was a VERY respectable 2:02/5:37 (the latter was a new Arkansas Masters record). Doug also simultaneously swam an amazing 50 FR and a terrible 200 FR. He was going for a 50 split (23.60). I am not sure he would want me to post his overall 200 FR time here, and honestly it took so long for him to finish I lost interest in the race and stopped paying attention
  17. Workout 12/06/18: noon

    by , December 6th, 2018 at 11:40 PM (Maple Syrup with a Side of Chlorine)
    Easy 15 minute swim today to keep stretched out for Saturday's meet. I'm working all day tomorrow so I took a longer lunch today to get wet...

    600 warm-up
    300 kick drill by 50
    100 loosen

    No sprints today.
    Categories
    Swim Workouts
  18. Thursday 12/6/18

    PM SCY w/ Trip (2x50 only) @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    200 I.M. drill
    4x125
    RD1 @ 2:00 kick 1st/5th 25 UW w/ fins
    RD2 @ 1:35 swim D1-4 (1:26, 1:21, 1:18, 1:16)

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

    2x50 @ :50 @ 200 PACE (or faster) (:25, :25+)

    5x100 @ 1:30 kick 50 FR/50 FL w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 12/7/18

    by , December 6th, 2018 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    2x
    4 x 50 1:15
    1:00 [vertical kick]

    Sprint set
    2x
    1 x 50 1:15 easy
    2 x 50 :45 fast
    3 x 50 1:00 fast
    4 x 50 1:15 fast
    [All swims choice]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:50 desc 1-3
    3 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  20. 12/6/18 Workout

    by , December 6th, 2018 at 09:38 AM (Swimming Through Jello)
    Thursday, 12/6/2018 Pool Workout

    3x{100 fr 1:30, 100 IM 1:40, 100 bk dr 1:50, 100 k 2:00}

    3x{300 1-1, 2-2, 3-3 st-fr DPS 4:30
    200 50 st/25 fr d50s 3:30
    3x50 p 6/4/2 breaths x 50 :50
    8x25 o-fr 3 breaths, e-st fast :30}

    200 warmdown

    3950y

    The cold is still sticking around, consequently I haven't slept that well the past few days and am having some trouble breathing right. Performance is about what you'd expect given that. 25s were good, 50s were OK, everything else was pretty bad.
    Categories
    Uncategorized