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  1. Wednesday 8/28/19

    PM LCM w/ Trip @ LRRC "I.M."

    1000 SKIPS

    5x300 @ 4:30
    odd: A1-3 pull w/ paddles + SNKL (4:03, 4:12, 4:23)
    even: RED 100 BK/100 BR/100 FR (4:19+, 4:13+)

    5x100 @ 1:45 FL kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  2. 8|28|19 drills, recovery, kicking

    24m pool

    576m as 3x following r5 sec
    48m fr
    96m bk/fr fins
    48m br

    192m Fr drill as
    48 fin on right, left fist
    48 fin on right, right fist
    repeat for opposite

    192m mostly UW drills fins snorkel

    480m flutter kick rest 5-10 sec each 48m
    Categories
    Uncategorized
  3. 8/27-8/28/19 Workouts

    by , August 28th, 2019 at 08:54 AM (Swimming Through Jello)
    Tuesday, 8/27/2019 CrossFit Workout

    ​Warmup - airbike, band warmup, shoulder warmup

    Strength - A1) Good Morning - 95/12, 115/12, 135/12
    A2) Pullups - 3x12

    Conditioning - EMOM 12
    1-wall walk + 10 shoulder taps
    2-12 cal assault bike
    3-40 sec ring plank
    4-20 Russian KBS 53#


    Wednesday, 8/28/2019 Pool Workout

    200 fr/200 k/200 IM dr/sw/200 p/200 bk

    3x{100 1:30 aerobic
    4x50 k l-side/r-side 1:05
    4x50 6-3-6 1:00
    4x50 threshold :45}
    Rd 1/3 - fr, Rd 2 - bk

    4x{75 1:15 25 long UDK/50 DPS
    50 1:00 sprint IMO}

    200 warmdown

    3800y
    Categories
    Uncategorized
  4. 8|27|19 speed day

    8|27
    13.5m wide section:
    10 x 27m dive from side on 1:00

    50m section
    4 x 50 with fins on 2:00 25 fast free/25 ez bk
    5 x 20m fr sprint with fins on 2:00
    10 x 20m fr sprint on 2:00


    8|26|19 dryland
    Lact production on Rogue airbike
    3 x 0:57 work / 2:03 rest (21,18,15 cal work)
    Torso stuff
    Categories
    Uncategorized
  5. Monday 8/26/19

    PM LCM Solo @ LRRC “Shorty”

    6x300
    2 @ 4:35
    2 @ 4:25
    2 @ 4:15

    200 EZ kick 50 FL/50 FR w/ fins + BD

    Total: 2000
    Categories
    Swim Workouts
  6. Weekend Workouts

    by , August 26th, 2019 at 08:25 AM (Swimming Through Jello)
    Saturday, 8/24/2019 Triathlon loosen up

    8mi bike
    1.25mi run


    Sunday, 8/25/2019 Sunset Hills Triathlon

    300y swim (3:35 to transition)
    11.8mi bike (48:14 to transtition)
    3mi run (22:00)

    1:16:37 total
    Categories
    Uncategorized
  7. 8|22,24,25|19 lcm scy

    8|22 LCM about 1000m ez various stuff in 50m increments

    8|24 SCY meet
    warmup: 100 yards and 15 minutes light exercises and mobile stretches to wake body up
    50fr nb 26.86 1.6 faster than 5 months ago, but still slow
    100br 1:22.78
    250 yards total

    8|25 SCY meet
    warmup: light stretches and random ez stuff
    50bk 34.25 didn’t use the classic start technique, just dropped down and pushed off. Left shldr socket still too loose to attempt as I learned a few weeks ago.
    100fr 1:02.93 - had an embarrassing loss of balance rolling over forward in to the pool off the block before the start. They were kind enough to let me try again lol. Unfortunately I used up a few seconds worth of energy climbing out of pool as fast as possible, and everything seemed off after, like I breathed twice one stroke cycle off turn #2. 5 seconds slower than 4 years ago, at least 5 seconds faster than 5 months ago
    50br I forgot to get this time’s tenths, but it was 2 seconds faster than 5 months ago, and 2 seconds slower than 50-54 age group best of 33 something
    200 yards total

    Meet was fun, water wasn’t too cold, weather perfect, and was good to see coach

    Updated August 26th, 2019 at 09:25 AM by __steve__

    Categories
    Uncategorized
  8. Friday 8/23/19

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    300 @ 4:45 swim
    3x100 @ 1:45 FL k/sw/dr/bld
    400 FL kick w/ fins + BD

    5x200 @ 3:00 w/ fins
    #1 - AE FR
    #2 - STRONG 50 FL/150 AE FR
    #3 - STRONG 100 FL/100 AE FR
    #4 - STRONG 150 FL/50 AE FR
    #5 - STRONG FL (2:24 - 1:12/1:12)

    5x100 @ 1:45 w/ fins
    #1 - AE FR
    #2 - 75 AE FR/STRONG 25 FL
    #3 - 50 AE FR/STRONG 50 FL
    #4 - 25 AE FR/STRONG 75 FL
    #5 - STRONG FL (1:04-)

    100 EZ

    Total: 2600
    Categories
    Swim Workouts
  9. Thursday 8/22/19

    PM LCM w/ Trip @ LRRC

    400 swim every 4th 25 head-up scull
    4x100 @ 2:15 “Rouse 100s” w/ fins

    4x200 @ 2:30
    2 - swim w/ 12.5 UW kick off all walls
    2 - breathe every 4 to weak side pull w/ paddles

    6x100 @ 1:45
    2 - FAST FR kick w/ BD (1:39, 1:41)
    2 - SMOOTH pull w/ SNKL
    2 - FAST FR swim (1:10-, 1:09)

    200 EZ

    Total: 2400

    Updated August 23rd, 2019 at 09:32 AM by Calvin S

    Categories
    Swim Workouts
  10. Pools are closing. Is yours next?

    by , August 22nd, 2019 at 11:46 AM (Questions from Coaches)
    As Masters coaches, we strive to improve the health and well-being of our athletes, priding ourselves on keeping them active in the sport of swimming for a lifetime. However, many of us have a derisory account of the health and well-being of the aquatic facilities hosting our practices.
    Recently, my community in Sarasota, Fla., was shocked with the unexpected news that our YMCA was permanently closing two fitness centers, including the aquatic facilities. This closure will displace thousands of Y members, including me, who have counted on the Y as their retreat for health and social activities.
    No warnings or calls for help were communicated before this abstruse decision was made to cease operations, just an email outlining the financials struggles that led to this cessation decree. While my shock turned to anger and ensuing sorrow, I contemplated how often this travesty is happening within other Masters communities.
    How much do you know about the financial health of your aquatic facility? If very little, investigate now. Do you have sources within the facility to ask? Is your program represented at the highest levels within senior management or the board of directors?
    Getting involved, educated, and in a position to respond accordingly will help ensure and secure the longevity of your Masters program.
    Categories
    Uncategorized
  11. 8/22/19 Workout

    by , August 22nd, 2019 at 08:27 AM (Swimming Through Jello)
    Thursday, 8/22/2019 Pool Workout

    3x{100 fr/100 IM/100 st/100 k} :10 rest

    4x100 25 fl/75 fr 1:30
    1x100 br KPK 2:00
    3x100 25 fl/75 fr 1:30
    1x100 br w/flutter k 2:00
    2x100 25 fl/75 fr 1:30
    1x100 br w/dolphin k 2:00
    1x100 fl 2:00
    1x100 br 2:00

    6x50 fr/ch 1:00 ez

    4x25 k SLOB :30
    2x25 k r side :30
    2x25 k l side :30
    2x50 catchup 1:00
    4x25 br k board :30
    2x25 UDK board :30
    2x50 build fr 1:00

    100 ez
    3x25 dive + 25 ez
    200 warmdown

    3800
    Categories
    Uncategorized
  12. Wednesday 8/21/19

    PM LCM Solo @ LRRC “I.M.”

    2x
    300 swim every 4th 25 scull w/ SNKL
    2x150 @ :20 rest 25 kick/25 drill
    #1 - FL/BK/BR
    #2 - BK/BR/FR
    3x100 @ 1:30 D1-3 pull w/ paddles + SNKL

    2x
    50 AE MAKE
    100 AE MAKE
    150 AE MAKE
    :45 REST (RD1)/1:30 REST (RD2)
    200 FAST
    100 EZ

    RD1:
    @ :40 FR
    @ 1:25 FR/BK
    @ 2:10 FR/BK/BR
    @ 2:50 FR-I.M. (2:40)

    RD2:
    @ :45 FR
    @ 1:30 BR/FR
    @ 2:15 BK/BR/FR
    @ 3:00 I.M. Try to beat FR-I.M. time (2:40-)

    Total: 3000
    Categories
    Swim Workouts
  13. 8/21/19 Workout

    by , August 21st, 2019 at 09:00 AM (Swimming Through Jello)
    Wednesday, 8/21/2019 CrossFit Workout

    Warmup - airbike, plyos, ring warmup, barbell warmup, stretching

    Conditioning -
    Ringer 1
    on 9:00
    30-20-10
    Assault Bike calories
    Toes to Rings
    (6:08)

    1 min rest

    Ringer 2
    15-10-5
    Burpees to rings
    OHS 95#
    (3:59)
    Categories
    Uncategorized
  14. Tuesday 8/20/19

    PM LCM Solo @ LRRC

    1000 SKIPS

    12x100 @ 1:35 SMOOTH FR kick w/ fins + BD

    2x300 @ 4:30 (go out strong and try to equal or beat opening split on last 100)
    #1 - 3:52 - 1:16/1:20/1:16-
    #2 - 3:49 - 1:16/1:18/1:15

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
    Categories
    Swim Workouts
  15. 8|20|19 LCM

    4 x 50 (25 nbfr / 25 o-bk, e-br) on 2:00
    3 x 50 (25 nbfr / 25 o-bk, e-br) on 2:30
    5 x 50 (32 nbfr / 18 ez fr) on 3:00

    200 slowmotion fr (1:15 pace) with snorkel
    Categories
    Uncategorized
  16. Monday 8/19/19

    PM LCM Solo @ LRRC

    2x
    400 @ :30 rest
    RD1: 100 FR/100 BK
    RD2: I.M. 50 dr/50 sw
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x200 @ 3:00 SMOOTH pull w/ paddles + SNKL

    100 EZ

    Total: 2700
    Categories
    Swim Workouts
  17. Weekend Workouts

    by , August 19th, 2019 at 08:38 AM (Swimming Through Jello)
    Saturday, 8/17/2019 Pool Workout

    300 fr/100 k/200 p/100 k/200 IM dr/100 k

    1x200 3:00 b x50
    2x175 2:30 w/fins 100k/75sw
    3x150 2:15 p br3/5/7 x50
    4x125 2:05 75dr/50sw IMO
    5x100 o-fr 1:20, e-bk 1:30
    6x75 1:20 k/d/s
    7x50 1:00 D1-3,4-6, 7 ez
    8x25 :35 FAST o-k IMO, e-sw IMO

    200 warmdown

    4200y

    Sunday, 8/18/2019 Triathlon Training

    16 mi bike ~58 minutes


    Monday, 8/19/2019 Pool Workout


    400 sw/300 p/200 IM dr/sw/100 k

    3x{100 dr 1:40 (6-1-6, fist, catchup)
    100 1:30
    200 b 3:10
    100 fast 2:00}
    rd1-fr, rd2-p, rd3-k/fins

    6x50 fr/ch ez 1:00

    12x50 k w/board 1:15 - 25 UW/25 V.S.

    100 ez

    6x50 pull reverse paddles fast :50

    200 warmdown

    4000y
    Categories
    Uncategorized
  18. Friday 8/16/19

    PM LCM Solo @ LRRC "Short Axis of Evil"

    1000 SKIPS

    2x
    4x100 @ 2:30 from DIVE
    RD1:
    #1 - 15M FL NO BREATH/35 EZ/50 FL drill
    #2 - 30M FL NO BREATH/20 EZ/50 FL drill
    #3 - 50 FL NO BREATH as far as possible, after that sprint FL/50 FL drill
    #4 - EZ
    RD2:
    #1 - 2 pullouts/FAST BR to 20M mark/30 EZ/50 BR drill
    #2 - 4 pullouts/FAST BR to 30M mark/20 EZ/50 BR drill
    #3 - 50 BR FAST w/ 6x pullouts/50 BR drill
    #4 - EZ

    Total: 1800
    Categories
    Swim Workouts
  19. 8|16|19 LCM

    5 x 50 fr on 0:90
    4 x 50 on 2:00 br bk br fr
    4 x 50 fr on 2-3:00 20m fast | 30m ez
    2 x 50 stroke bk br
    4 x 50 fr very slow
    Categories
    Uncategorized
  20. Thursday 8/15/19

    PM LCM Solo @ LRRC "How out of shape are you?"

    20x50 @ :50 FR w/ fins + paddles + SNKL

    4x100 @ 1:20 (1:16, 1:17+, 1:17, 1:17)
    1:20 REST
    3x100 @ 1:20 (1:15+, 1:16+, 1:16)
    1:20 REST
    2x100 @ 1:20 (1:14, 1:14+)
    1:20 REST
    100 @ 1:20 (1:10)

    200 EZ FL kick w/ fins + BD

    Total: 2200
    Categories
    Swim Workouts