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  1. Sarasota Y Sharks Masters GOLD Workout 10/2/17

    by , September 30th, 2017 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6
    6 x 50 1:15 kick desc 1-3/4-6

    Free/pull set
    3 x 200 3:00 long & strong
    2 x 200 2:45 desc

    Main set
    9 x 50 :50 free
    9 x 50 1:10 brst
    9 x 50 1:05 back
    9 x 50 1:05 fly
    [Alt 1 easy, 2 fast - easy swims can be freestyle]

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. 9|29|17 Entire outdoor pool to self (26 yards)

    by , September 29th, 2017 at 06:36 PM (Blog)
    WARMUP
    572 ez FR (11 laps)

    STROKE
    4 x 208 BR on 5:00 (worked walls, pullouts, and breathing)

    KICK
    1 x 26 flutter kick from block afap

    LP
    3 x 104 FR [(broken at 26 yds on 0:30, 2 breaths ea length) plus a 50 ez with TYR snorkel having blue restrictor on] on 4:00

    WARMDOWN
    150 FR with fins and snorkel, very slow, with fast rotation/roll


    A shavedown before a workout is a dandy way to boost ones confidence.

    The TYR blue restrictor hole is about the size of a pea. Have to zip-tie it on because it keeps popping off. Assume it restrictive breathing might provide some benefit.




    .

    Updated September 29th, 2017 at 10:16 PM by __steve__

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  3. 9/29/17 Workout

    by , September 29th, 2017 at 01:11 PM (Swimming Through Jello)
    9/29/17 CrossFit Workout

    Warmup - various movements, some running, some stretching

    Strength -
    DB Bench Press - 60/15, 65/12,12
    Strict Ring Rows - 12, 12, 12

    Conditioning -
    3 Rounds
    400m run
    21 KB swings, 1.5 pd
    12 pullups
    8:55
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  4. Thursday, Sept 28

    by , September 29th, 2017 at 10:17 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 25 back kick @ :40
    50 EZ
    8 x 25 of something ... @ :40
    -- I did odds = fly @ 100 pace, evens = EZ
    50 EZ

    Main sets:

    12 x 50 IM order with good breakouts @ 1:00
    I did: 3 x (4 x 50)
    -- 25 fly @ 100 pace + 25 EZ back
    -- burst SDK + cruise
    -- back, 12.5 UW each length
    50 EZ

    6 rounds:
    2 x 50, odds = fast @ 1:15 (I did them @ 100 pace), evens = EZ
    -- I missed one fast 50 while looking for a nose clip that fell off my suit
    4 x 25, odds = EZ, evens = fast @ :30 (did a few AFAP, most 100 pace)
    100 EZ

    100 EZ

    8 x 25 breast @ 100 pace (13s)
    -- I hung around to do these with a lane mate who was doing fly
    -- was surprised that I could do this actually
    50 EZ

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    My 100 pace seems a bit smoother and faster. One my 50 backstroke kicks was a 23 high. I didn't feel as exhausted after this workout, which is a good sign. I've done a few all out 25 kick and 25 breast efforts. But in general I'm a bit leery of going AFAP on free or back with my rapid fire turnover. Still easing into it ... Although I'm sure some of it is mental. It takes some mental effort to go truly all out and my brain is rusty.
    Categories
    Swim Workouts
  5. 9|28|17 26 yard pool

    by , September 28th, 2017 at 04:23 PM (Blog)
    5 x 208 fr on 5:00 (2 min rest or less)

    156 one arm drill
    • dead arm facing back, alternate left and right arm per 52 yard

    520 kick (10:50)
    • alternate lengths with flutter and frog

    312 with fins doing various fun drills

    26yd fly from block fast

    26yd br from block fast

    13 months have passed since last attended swim meet. I'll do one before 2018

    Updated September 28th, 2017 at 04:32 PM by __steve__

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  6. Sarasota Y Sharks Masters GOLD Workout 9/29/17

    by , September 28th, 2017 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 100 1:30

    Kick set
    4 x 125 2:45 last 25 fast

    Main set
    4x
    1 x 50 1:00 25fast/25easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    2 x 25 :40 sprint 20, shut it down
    2 x 25 :40 fast
    2 x 25 :40 easy
    [RD1/2 stroke choice, RD3/4 choice-free]

    Free/pull set
    15 x 100 1:30 alt 2 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4500
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  7. 9/28/17 Workout

    by , September 28th, 2017 at 08:27 AM (Swimming Through Jello)
    9/28/17 Pool Workout

    200 swim/200 kick/200 pull warmup

    8x50 smooth/build fl/bk/fr/bk @:60

    Then I jumped in with some other guys...
    250 dr/sw fl + 150 dr/sw bk/br/fr
    //That's lot of fly for my body right now!

    8x50 fr :60 500ish pace (held :31)

    8x25 UW kick/EZ swim :30

    8x25 fast from blocks/EZ swim fl/bk/fr/bk
    //11.mid fly, 13.low back, 10.mid free, 12.mid back (hit the breakout better on second backstroke)

    200 warmdown

    2400
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  8. Sarasota Y Sharks Masters GOLD Workout 9/28/17

    by , September 27th, 2017 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    3 x 50 1:05 stroke 1 of each
    3 x 50 1:00 desc 1-3
    1 x 200 4:30 kick

    Main set
    3x
    1 x 50 1:15 kick
    1 x 50 1:15 drill
    1 x 50 1:15 perfect stroke
    1 x 200 3:30 IM
    [50s: RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arm stroke w/flutter kick working on driving head and arms forward]
    [Back drill: 2-arm swim working on entry placement of hands (wide)]
    [Brst drill: brst arm stroke w/ flutter kick working on fast hands recovery]

    Sprint set
    2x
    2 x 50 :50 [:40]
    3 x 50 :55 [:45]
    4 x 50 1:00 [:50]
    [RD1 best stroke, RD2 free intervals right]
    [As intervals increase maintain same sprint effort]

    Free/pull set
    3 x 150 2:10 last 50 strong
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4450
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  9. Mon-Tues, Sept 25-26

    by , September 27th, 2017 at 12:07 PM (The FAF AFAP Digest)

    Monday:


    was on the treadmill and did 2000 EZ at LA Fitness


    Tuesday: Swim/SCY @ Pitt

    Warm up:

    400 various

    16 x 25 back kick @ :40
    -- just cruised these ...

    Main sets:

    16 x 25 @ :40
    -- can't remember exactly what was assigned, def some backstroke
    -- I did the first 10 x 25 odds = fly (! first time) evens = EZ and some shooters and power kicks on the rest

    5 x 100 back @ 1:50
    -- I did odds back, evens back kick < 1:10

    8 x 50 @ 1:00 (did 9 inadvertently)
    -- I did 25 fast back @ 100 pace with fins (13s) + 25 EZ
    50 EZ

    6 x 100 back @ 1:40
    -- I did 6 x 50, odds = free @ 100ish pace with Lochte turns, evens = EZ
    50 EZ

    8 x 25 @ 1:00 @ :40, odds = sprint back
    -- I did 3 of the 4 fast ones (breast), but then cramped
    -- I was really too tired to sprint well at this point
    100 EZ

    1 x 100 fast (no, cruised it)
    1 x 100 EZ

    Total: 3300


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Another night at Pitt, this time with a more doable workout. I tried fly for the first time in 11 months and it only felt slightly weird. Backstroke felt smoother. I'm hoping I can use my little paddles soon. I read the other day that Ray Looz (Lily King's coach) assigns a lot of breaststroke with fins and paddles.
    Categories
    Swim Workouts
  10. 9/27/17 Workout

    by , September 27th, 2017 at 08:58 AM (Swimming Through Jello)
    9/27/17 CrossFit Workout

    Warmup - rowing, stretching, barbell warmup

    Skill - Hang Power Clean + Power Jerk 3+3
    95/3+3, 115/3+3, 135/3+3, 155/3+3, 175/3+3, 195/3+3, 205/3+3
    //Ran out of time but should have done 225.

    Conditioning
    4:00 - 3x(12 DL, 9 HPCl, 6 PJ 95#), max cals row (32 cals)
    4:00 restl
    4:00 - 2x(12 DL, 9 HPC, 6 PJ 115#), max cals row (36 cals)
    4:00 rest
    4:00 - 12 DL, 9 HPCl, 6 PJ 135#, max cals row (51 cals)
    Total cals 119
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  11. Sarasota Y Sharks Masters GOLD Workout 9/27/17

    by , September 26th, 2017 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)

    Happy Birthday Coach Rick!

    SCY

    Warm up
    6 x 75 1:20
    6 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    3 x 100 2:15
    8 x 25 :45 sprint

    Main set
    4x
    1 x 25 :40 easy
    1 x 50 1:00 build
    3 x 25 :40 sprint 20, shut it down
    1 x 100 2:00 strong
    [RD1 best stroke-no free, RD2 choice stroke, RD3-4 IM, stroke, or free]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong 85+%
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong 85+%
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong 85+%
    3 x 25 :30 desc 1-3
    1 x 25 :30 strong 85+%

    Warm down
    4 x 50 1:00

    Total: 4400
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  12. 9/26/17 Workout

    by , September 26th, 2017 at 08:19 AM (Swimming Through Jello)
    9/26/17 Swim Workout

    200 free/100 back/200 kick/200 pull

    5x100 free 1:30
    5x100 kick 2:00
    5x100 pull w/paddles 1:30
    //Oooh boy, paddles really emphasized how out of balance my pull is!

    5x50 free :50
    5x50 kick 1:00
    5x50 pull :50

    100 warmdown

    3050 yards - comeback record!
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  13. Sarasota Y Sharks Masters GOLD Workout 9/26/17

    by , September 25th, 2017 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    5 x 75 1:40 last 25 fast
    1 x 75 easy swim

    IM/stroke set
    4 x 100 2:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 75 1:30 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 50 1:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 25 :40 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    [Choice stroke per group of 100s, 75s, 50s, 25s]
    [Fly drill: right arm only x 25, left arm only x 25]
    [Back drill: right arm only x 25, left arm only x 25]
    [Brst drill: breaststroke arms w/flutter kick]

    Sprint freestyle set
    2x
    4 x 25 :20
    6 x 25 :25
    8 x 25 :30
    Rest :30 between rounds

    Free/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:20 neg split
    3 x 100 1:15 strong

    Warm down
    4 x 50 1:00

    Total: 4750
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  14. Sunday Sept 24

    by , September 25th, 2017 at 11:43 AM (The FAF AFAP Digest)
    On Friday and Saturday, I did some drylands and was on the treadmill. Sunday, I went to Bethel Park and did the following:


    Swim/SCY/Solo @ BP

    Warm up:


    500 various
    10 x 25 shooters w/fins @ :40
    -- I was surprised this interval was pretty easy to make
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 3 breast (12s), 2 kicks (10s)
    50 EZ

    20 x 25 back w/fins @ 100 pace, UW 15 m @ :45
    200 EZ

    10 x 25 breast w/fins @ 100 pace @ :45
    200 EZ

    10 x 25 no breath free w/fins @ :45
    -- wanted to do this race pace, but was too tired
    200 EZ

    Total: 3000


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I can go long distances on the treadmill with no problem, but put me in the pool and I'm plastered afterward ... My 25s were slower than usual, but not ridiculously slow at all. Of course, I was doing then on a slower interval than usual. Baby steps.

    In other random news,

    1. My allergies have been killing me this Aug/Sept. I didn't start feeling better until I started taking plant sterols. Usually I'm worse in the spring, but this late summer/fall has been challenging. I think it's the mold.
    2. We are going away for xmas and new years this year (Costa Rica). I've wanted to for years as the winters are long here, and we can't really go any other time with Lil Fort.

    3. I've decided to re-learn conversational French. Not doing to do it traditionally. I'm going to use Duolingo, podcasts and youtube.

    4. Swimming makes me so hungry ...

    Updated September 25th, 2017 at 12:44 PM by The Fortress

    Categories
    Swim Workouts
  15. 9/25/17 Workout

    by , September 25th, 2017 at 09:41 AM (Swimming Through Jello)
    No workouts this weekend. Tossed around a frisbee some Sunday afternoon.

    9/25/17 CrossFit Workout

    Warmup - rowing, biking, jumprope, stretching, barbell warmup

    Strength - Deadlift
    135/5, 225/5, 275/5, 305/5, 350/5, 390/6, 305/10,10,10

    Conditioning - EMOM 15
    1 - 12 alternating DB Sn 50#
    2 - 10 cal assault air bike
    3 - 30 double unders

    //Still slightly stuffy from last week's cold. Moving OK and feeling OK, just not breathing particularly well. Swimming tomorrow morning.
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  16. Sarasota Y Sharks Masters GOLD Workout 9/25/17

    by , September 24th, 2017 at 10:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:45 25fist drill/25swim
    3 x 100 1:45 25st/25fr
    3 x 100 1:30

    Kick set
    1 x 400 8:30
    1 x 100 2:15 best effort

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    20 x 50 :50 hold strong pace
    Rest :30
    1 x 500 best effort holding pace

    Warm down
    4 x 50 1:00

    Total: 4400
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  17. Sprinters Choice Thursday, Sept 21

    by , September 22nd, 2017 at 11:12 AM (The FAF AFAP Digest)
    I went to Pitt last night for "sprinter" practice. It seemed like a distance workout to me, so I chopped the main set in half.

    Swim/SCY @ Pitt

    Warm up:


    450 various

    4 x 100 with some breathing pattern (I always ignore these) @ 1:50
    -- I did odds = free, evens = back

    16 x 25 kick @ :35, every 4th one fast
    -- I did 8 backstroke kick, then put on fins and did some shooters and bursts
    -- the interval was way too short to go "fast"

    4 x 50 @ :55, no breath then build
    -- I did them free & back, 12.5 UW each length


    Main sets:

    assigned 2 rounds:
    4 x 100 @ 1:30
    1 x 50 EZ
    3 x 100 @ 1:25
    1 x 50 EZ
    2 x 100 @ 1:20
    1 x 100 EZ
    1 x 100 sprint
    1 x 100 EZ

    Fugetabout ... I did:

    2rounds:
    4 x 50, odds = @ 100 pace @ 1:30
    -- on round 2, I did one of the 100s backstroke kick, cruising at 1:03, then promptly switched back to 50s
    1 x 50 EZ
    3 x 50 odds = 100 pace @ 1:25
    1 x 50 EZ
    2 x 50 odds = 100 pace
    1 x 100 EZ
    1 x 50 @ 100 pace
    1 x 100 EZ (200 EZ on round 2)

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    The warm up was sufficiently hard to tire me out before trying to sprint. Very garbage yardy main set, I thought. Even chopping everything in half, I still did a lot of 100 pace work and yardage. I was beat down after that. A 90 minute workout is a bit much for me at this point ... Off for a hike in Frick Park with a friend!

    Updated September 23rd, 2017 at 10:29 AM by The Fortress

    Categories
    Swim Workouts
  18. 9/22/17 Workout

    by , September 22nd, 2017 at 08:28 AM (Swimming Through Jello)
    9/22/17 CrossFit Workout

    Warmup - shoulder activation, hip activation

    Strength - Shoulder Press (was supposed to be back squats but I'm giving the groin a more significant break)
    45/10, 75/5, 95/3, 110/3, 125/5, 95/10,10,10

    Conditioning - 2x(AMRAP 4 - 30 double unders, 3 hang power snatch 115#, 4 min rest)
    Total - 11 rounds + 8 DUs
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  19. Sarasota Y Sharks Masters GOLD Workout 9/22/17

    by , September 21st, 2017 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    10 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    8 x 25 :40 sprint

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    6x
    1 x 75 1:20 easy
    1 x 75 1:20 sprint
    [All rounds are choice]

    Free/pull set
    4x
    1 x 200 3:00
    1 x 100 1:30
    1 x 50 :45
    [Desc each swim by round]

    Warm down
    4 x 50 1:00

    Total: 4600
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  20. 9/21/17 Workout

    by , September 21st, 2017 at 08:35 AM (Swimming Through Jello)
    Came down with a cold starting Monday night. Tuesday was meh, Wednesday woke up feeling terrible so no workout and stayed home from work. OK to swim this morning.

    9/21/2017 Pool Workout

    200 free/200 k/200 pull

    8x25 K/Dr IMO :30
    12x25 middle of pool IMO :30........
    //Stopped after first breaststroke, groin not there... stretched and did a 100 to loosen back up.

    12x50 :60 D1-3, free/back by 3s, :30 between 3s
    //Backstroke is starting to come back. Not truly all out because I was watching my groin on the kick.

    9x50 pull 2 free/1 back :50

    200 warmdown
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