11/1/2017 CrossFit Workout Warmup - stretching, rowing, etc. Skill - EMOM 12 Odd - 4 ring muscleups Even - 8 dynamic pushups building up to (1) 45#, (1) 35#, (3) 25#, (1) 10# plate on each side. Conditioning - 4x500m row, 2:00 rest interval 1:39/1:40/1:40/1:39
SCY Warm up 1 x 300 4:40 8 x 25 :40 stroke 2 of each 3 x 100 1:30 8 x 25 :30 strong Kick set 1 x 200 4:30 10 x 25 :45 alt 1 fast/ 1 easy Main set 4x 4 x 25 :40 1 x 100 2:00 80-85% [RD1 best stroke no free, RD2-4 choice] Meet swimmers sprint set 2x 1 x 25 1:00 build to race finish 1 x 25 1:00 sprint 20 2 x 50 3:00 race pace choice -OR- Optional free/pull set 3x 1 x 300 4:30 long & strong 3 x 100 1:30 desc 1-3 Warm down 4 x 50 1:00 Total: 2650 or 4250
500 w/u nice and easy, long and smooth 100 Free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 Free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 each 16x25’s IM’s x4 First set of 4 Fly, then Backstroke, Breaststroke, last 4x25’s Free. 200 easy
We spend a lot of time helping share the stories of our individual members, but U.S. Masters Swimming has a story, too. In two years USMS will begin celebrating its 50th anniversary. Of course, our longtime members—some of whom were there at the beginning—are excited about this. But our celebrations will include all our members. If you just joined USMS, you are now part of the story. You might wonder how our history affects your swimming. For starters, you might not be enjoying a daily swim workout if it weren’t for the efforts of John Spannuth, Ransom Arthur, June Krauser, and others. In her profile of Spannuth on page 18, Elaine K. Howley takes us back to when adults over the age of 25 were advised to approach exercise cautiously, as though they might endanger their health if they worked out too hard. We know better now. Thanks to advances in medicine and research, we know that vigorous physical activity has life-prolonging effects. It’s also why nonswimmers are surprised when they find out your real age—many of you look a decade younger than your FINA age. Watching an organization spring up around the healthful pursuit of swimming has been fun for the early adopters, including Robert Beach of St. Pete Masters, who swam in the second masters meet—held in 1971—and hasn’t stopped since. Beach put his photo albums on long-term loan to the National Office, so we could scan and preserve them for generations to come. The images included in our profile on Spannuth are all from those albums. If you have a favorite image or two that tells not only your swimming story, but part of the overall Masters Swimming story, please reach out to us—we’d love to include copies in our archives and share them throughout the yearlong celebration in 2020. And they don’t have to be from the 1970s—we’ll be celebrating Masters Swimming through all five decades of our history, so whether you’ve been with us for 50 years or five months, you’re part of our story.
Updated December 30th, 2017 at 04:24 PM by Editor
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/stroke 6 x 50 1:00 choice 8 x 25 :30 strong Kick set 1 x 100 2:15 3 x 50 1:15 desc 1-3 6 x 25 :45 sprint kick Main set 4x 1 x 25 :40 fly 1 x 50 1:10 back 1 x 75 1:30 brst 1 x 100 1:50 free [RD1 100 is strong, RD2 75 is strong, RD3 50 is strong, RD4 25 is strong] Meet swimmers sprint set 4 x 50 2:30 race pace choice -OR- Optional free/pull set 4 x 200 3:00 neg split 4 x 100 1:30 last 25 fast 4 x 50 :45 desc 4 x 25 :30 fast Warm down 4 x 50 1:00 Total: 3000 or 4300
Felt real sluggish in the gym today. UC flare is getting annoying, but I am closing on my old house sale today so that should be the last little thread of extra stress cut, perhaps that will ease things. 10/31/17 CrossFit Workout Warmup - airbike, stretching, barbell warmup Strength (deload week) - Deadlift 135/8, 225/8, 285/8,8,8 Bench Press - 135/6, 155/6, 165/6, 175/6 Conditioning - AMRAP 12 10 toes to bar 8 DL 155# 6 ring dips 4 front squats (from floor) 155# 7 rounds + 3 TTB
SCYHappy Halloween! Warm up 2 x 150 2:30 6 x 50 1:05 stroke 2 of each 3 x 100 1:30 6 x 50 :50 desc 1-3/4-6 Kick set 1 x 200 4:30 6 x 50 1:15 desc 1-3/4-6 Main set 6 x 75 1:30 stroke alt 1easy/1fast 6 x 75 1:15 free alt 1easy/1fast 6 x 75 1:30 IM alt 1easy/1fast Optional free/pull set 1 x 300 4:30 long & strong 1 x 200 3:00 neg split 1 x 100 1:30 1 x 100 1:20 1 x 200 2:40 neg split 1 x 300 4:00 long & strong -OR- Meet swimmers sprint set 5x 1 x 25 1:00 build to race pace 1 x 25 1:00 blocks sprint 20 Warm down 4 x 50 1:00 Total: 3500 or 4450
Lats sore from pullups. Calves sore from change of direction on shuttle runs. Not the best swim workout this morning. Slept better last night though. 10/30/17 Pool Workout - mini-taper for Ozark SCM Champs this weekend 200 fr/100 bk/200 k/200 p 8x50 k/dr-dr/b :60 IMO 8x25 fins shooters :30 IMO 8x25 fins UW fast/EZ :30 16x50 D1-4 fr/bk/fr/br :60 //I am horrid at breaststroke right now. 200 warmdown 2500
10/28/17 CrossFit Charity Workout Team workout with my wife for a charity in memory of a local fallen soldier that was good friends with my old gym owner. "Bradley" 20 rounds alternating partners (28 min time cap) 100m shuttle run 10 pullups 100m shuttle run 10 burpees We got 17 rounds + 3 pullups. I was holding <1:20s per round.
SCY Warm up 1 x 200 3:15 3 x 150 2:45 50st/50fr/50st 2 x 100 1:30 4 x 75 1:15 choice Kick set 4 x 100 2:15 last 25 fast Stroke set 3x 6 x 25 :40 IM order 2 of each 1 x 200 3:30 IM Free/pull set 12 x 50 :50 pacee 2 x 200 3:00 long & strong Sprint set 6x 1 x 25 1:00 build to race pace 1 x 25 1:00 blocks sprint 20 Warm down 4 x 50 1:00 Total: 4100
Back in home after flood!💆🏻 Doing well after emergency kidney surgery 😥 My goodness I’m looking forward to a nice up coming season!! My swim workouts are no where near where I’d like them to be but I’m trying to be patient with myself. 400 w/u 100 free kick 100 back kick 100 breast kick 100 dolphin rest 2x200 pull 50 free kick 50 back kick 50 breast kick 50 dolphin 2x200 pull rest 100 fly 100 backstroke 100 breaststroke 100 free (4x100’s’) IM’s (1600) 300 cool
Wed: Swim/SCY @ Pitt Warm up: 500 various 6 x 50 kick @ 1:05, 15m + UW SDK 8 x 25 swim or drill @ :35 Main sets: 2 rounds: 4 x 100 IM or stroke, last one fast @ 1:45 (R1 I did 50 double shooters, last one fast, R2 I did 50 cruise free) 1 x 100 EZ 4 x 75 IM or stroke, build @ 1:25 (did odds fast) 1 x 100 EZ 4 x 50 hold best average @ 1:10 (did odds fast) 1 x 100 EZ 4 x 25 sprint @ :45 1 x 100 EZ 100 EZ Total: 3500 Thursday: 7 miles on treadmill 2200 EZ in pool
Slept pretty poorly the last couple days (UC flare) and it's starting to show. Just have to get to Sunday rest day. I have a feeling that extra-long (for me right now) workout yesterday had something to do with my feeling sluggish too. 10/27/17 CrossFit Workout Warmup - med ball stuff, technique work Strength - A) Power Clean (Touch and Go) - 135/5, 165/5, 185/5, 205/5, 225/5 (last rep a bit squatty) B) Standing Strict DB Press - 40s/10, 45s/10,10,10,10 Conditioning/Skill - 4 rounds for time 21 DL 135# 15 box jump overs 9 handstand pushups 9:30 - probably rested a bit too much in different places.
Updated October 27th, 2017 at 05:00 PM by JPEnge
SCY Warm up 6 x 75 1:15 4 x 75 1:30 IM/stroke 6 x 50 1:00 desc 1-3/4-6 Kick set 8 x 50 1:15 Stroke set 3 x 25 :40 fly perfert stroke/drill 1 x 125 2:20 IM (50 fly) 3 x 25 :40 back perfert stroke/drill 1 x 125 2:20 IM (50 back) 3 x 25 :40 brst perfert stroke/drill 1 x 125 2:20 IM (50 brst) 3 x 25 :40 free perfert stroke/drill 1 x 125 2:20 IM (50 free) Free/pull set 6x 1 x 225 3:20 long & strong 1 x 75 1:10 fast [Desc rounds 1-3/4-6] Sprint set 3 x 50 2:00 race pace choice Warm down 4 x 50 1:00 Total: 4400
Got an email from the Masters group chain saying that for some reason the afternoon club kids had to swim in the morning yesterday and today and the Masters only had one lane... so I punted on the work I was going to do and visited another club that has organized practices. Apparently they don't believe in taking any rest between sets, even on sprint days, so I died... ugh. 10/26/17 Pool Workout 400 swim 12x50 K/Dr/Sw/B :60/:55/:50/:50 12x25 EZ/B/Rev B/Fast :30 8x75 pull 1:10 4x{2x100 EZ 1:40 1x100 Fast 1:40} 100 EZ 4x{2x50 EZ :60 1x50 Fast :60} 200 warm down 4000 in pretty much an hour. I'm wiped.
SCY Warm up 1 x 200 3:15 4 x 100 1:30 8 x 50 1:05 alt 1st/1fr 8 x 25 :30 strong choice Main set 1 x 200 4:30 kick 1 x 200 3:00 free 1 x 200 3:30 IM 1 x 150 3:15 kick 1 x 150 2:15 free 1 x 150 2:30 IM 1 x 100 2:15 kick 1 x 100 1:30 free 1 x 100 2:00 IM Sprint set 4 x 50 1:15 fast, IM order 1 x 50 1:00 easy 4 x 50 1:15 fast, IM order Free/pull set 9 x 100 1:30 alt 2fast/1easy 9 x 50 :50 alt 2fast/1easy [be consistent on the 2 fast swims or descend] Warm down 4 x 50 1:00 Total: 4550
10/25/17 CrossFit Workout Warmup - air bike, plyos, stretching, PVC warmup Strength A) DB Bench - 60/12,12,12 B) Ring Row - 3x15 C) Power Snatch (TnG) - 95/8, 125/8, 155/8 Conditioning/ABS!!! 3 RFT 15 toes to bar 20 Russian KB swing 53# 25 situps 5:32 //I think I'm starting to fall in love with the water again - can't wait to get back in and do some sprinting tomorrow! Less than a week 'til my first meet back.
200 swim/100 kick/200 pull (extra 100) 4 x 50 burst and cruise 3 x - 4 x 75 k-s-p (on 1:20 with extra 50) - 1 x 50 non-free on 1:30 - 1 x 50 fast free (29,28,27) - 100 recovery 200 loosen and out [Masters/Rec/2500 yds/60 min]
10/24/17 CrossFit Workout Warmup - stretching, plyos Strength - Back Squat 45/5, 135/5, 205/5, 235/5, 270/3, 300/3, 235/7,7,7 //Took it a bit easier after the busy weekend, probably should have tried for 4 at 300 though. Conditioning - 3 rounds 250m row, 10 burpees, 60m farmers carry 70# KBs 2 min rest repeat 16:18
SCY Warm up 6 x 100 1:45 6 x 50 1:05 choice 6 x 25 :30 strong Kick set 2 x 100 2:15 4 x 50 1:15 desc 1-4 Sprint set 1 x 100 1:45 easy 1 x 100 1:45 fast choice 1 x 100 1:45 easy 2 x 50 1:15 fast choice 1 x 100 1:45 easy 4 x 25 :30 fast choice Stroke set 4x 4 x 25 :40 mod w/good technique 1 x 100 2:00 strong [RD1 free, RD2 brst, RD3 back, RD4 fly] Free/pull set 3 x 200 3:00 desc 1-3 1 x 200 3:00 strong 3 x 100 1:30 desc 1-3 1 x 100 1:30 strong 3 x 50 :45 desc 1-3 1 x 50 :45 strong Warm down 4 x 50 1:00 Total: 4450
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