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  1. Monday 2/11/19

    PM SCY w/ Trip (5x300) @ LRRC

    500 swim (200 FR/50 scull) w/ SNKL

    5x300 @ 5:00 D1-5 (3:35, 3:26, 3:15++, 3:10+, 3:09++)

    5x100 @ 1:30 FL kick H.A.S. w/ fins + SNKL
    4x150 @ 1:50 pull w/ SP
    8x50 @ :40 FR kick w/ fins + BD

    100 EZ BK

    Total: 3100
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 2/12/19

    by , February 11th, 2019 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 25 :40 choice
    4 x 100 1:30
    6 x 25 :30 strong

    Kick set
    6 x 50 1:15
    6 x 25 :45 fast

    Stroke set
    3x
    2 x 25 :45 perfect stroke choice
    1 x 100 2:00 IM/stroke strong

    Sprint set
    2x
    4 x 25 :20
    5 x 25 :25
    6 x 25 :30
    [All swims choice]

    Freestyle set
    2 x 200 3:00 neg split
    3 x 100 1:30 desc 1-3
    4 x 50 :50 mod
    3 x 100 1:20 desc 1-3
    2 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  3. Sunday Funday (Recovery) - 2/10/19

    My husband and I took our kids to our local athletic center to swim for fun yesterday and of course I had to get something in while they played.... just a short recovery swim:

    W/U (1000):
    500 swim
    10x50 kick w/ fins @ 1:00 - 3 fr, 2 fly x 2

    Main (1000):
    2X{Set 1 w/o fins, Set 2 w/fins}
    4x75 @ 1:00
    4x25 @ :30 FAST IMO
    100 easy
    Categories
    Swim Workouts
  4. Saturday Morning Swim - 2/9/19

    My daughter's team is kind enough to sometimes let parents have the empty lanes during a thin practice, so here was my Saturday morning:

    W/U (700):
    300 swim
    4x100 kick w/ fins @ 1:30

    Main (1800):
    For interval adjustment: ~20-25 sec rest on the 250's, ~20 sec rest on the 150's
    2X{
    2x250 swim @ 3:45, 200 negative split, 50 stroke
    2x150 swim @ 2:20, 100 build by 25, 50 stroke FAST
    4x25 @ :30, odd - FAST stroke, even - recovery


    Set 2 (400):

    1x25 fr @ :30
    1x50, br/fr @ :50
    1x75, bk/br/fr @ 1:15
    1x100 IM @ 1:30
    1x75, bk/br/fr @ 1:15
    1x50, br/fr @ :50
    1x25 fr @ :30

    100 easy

    Total: 3,000
    Categories
    Swim Workouts
  5. 2/8 + 2/11 Workouts

    by , February 11th, 2019 at 09:52 AM (Swimming Through Jello)
    CF workout Friday morning, then drove to Joliet for brother in law wedding, back Sunday and went to symphony with parents. So didn't get any weekend workouts in, but my body probably needed a little break. Sat too much though.

    Friday, 2/8/2019 CrossFit Workout

    Warmup - AMRAP 2 ascending ball slams/shuttle runs, AMRAP 2 ascending pullups/walkouts, AMRAP 2 ascending jump rope/air squats

    Strength - Back Squat - 45/5, 135/5, 185/5, 225/5, 265/5,5,5
    Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

    Conditioning - 4 rounds
    30 double unders
    15 KB goblet squats 53#
    12 ball slams 50#
    9 pullups
    9:39


    Monday, 2/11/2019 Pool Workout


    Stiff today from the weekend, took a bit to get loose again!

    200 fr/200 k/200 st/200 dr/200 fr w/snk

    4x200 k 3:20
    50 EZ
    4x100 bk 1:40
    50 EZ
    4x50 p rev pads :50
    50 EZ
    5x50 IMO+fr :45
    50 EZ

    12x50 K VS (open/close/build/fast) 1:10

    100 EZ

    6x50 w/fins shooter/EZ 1:00

    100 warmdown

    3950
    Categories
    Uncategorized
  6. Workout 02/10/19: afternoon

    by , February 10th, 2019 at 06:11 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill
    100 kick/400 pull

    75 easy
    8 x 100 on 1:25 [hold 1:15s]
    75 easy
    2 x [4 x 25 on :30] - skd odd, sprints even
    200 loosen and out
    [Solo/Rec/2450 yd/45 min]
    =================
    Categories
    Swim Workouts
  7. Saturday 2/9/19

    PM SCY @ UALR "Valentine Invitational" Day #2

    600 swim every 4th 25 scull w/ SNKL
    300 FR kick w/ BD

    3x100 @ 1:20 D1-3 (1:04, 1:02, :59+)
    100 EZ

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    4x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL

    200 FR - 1:54.54 (26.43/28.80/29.86/29.45) - With how heavy I felt last night, I wasn't sure what to expect from this, the weakest of the freestyle races for me. I was pleasantly surprised that I was faster than I was in early December (1:55.30), and that swim was coming off a taper (I still had almost no hair growth back) and had that "smooth, easy speed" feel still lingering. The big difference, in hindsight, was definitely my mental effort in the race. In December, I was in the mix with some of the senior level boys and they went out so fast and I got caught up in THEIR race and just spun my wheels. This time I was more controlled on the opening 75 yards, and while I flipped last at the 50, by the 100, I was in second place for good in my heat.

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

    Total: 2600
  8. Friday 2/8/19

    PM SCY @ UALR "Valentine 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

    4x (I.M.O.)
    4x25 @ :10 rest
    1 - drill
    1 - swim
    1 - drill
    1 - build

    2x25 @ :30 SMOOTH FL
    50 @ :50 PACE BK
    50 @ :50 PACE BR
    100 @ 1:20 STRONG FR

    350 EZ

    400 assorted warm-up pre-race

    400 I.M. - 4:31.04
    27.73/31.60 (59.33)
    36.30/36.80 (1:13.10)
    37.64/38.47 (1:16.11)
    31.90/30.60 (1:02.50)
    I suppose I can't be upset with the time. Coming off being sick, heavy training, and heavy lifting, this was a tough race to try to contest. I didn't have any sort of goal time in mind, although I would have liked to have had my BK split under 1:10 and my FR split under 1:00, but my legs were just so heavy.


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

    Total: 3400

    SHOUT OUT: Trip swam a very respectable 5:37 500 FR as well.

    Updated February 9th, 2019 at 01:14 PM by Calvin S

    Categories
    USA-S Swim Meets / Events
  9. Sarasota Y Sharks Masters GOLD Workout 2/11/19

    by , February 8th, 2019 at 12:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    4 x 50 1:20 [1:15]
    1:00 [vertical kick]

    Freestyle set
    2x
    1 x 300 5:00 [4:30] long & strong
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:40 [1:30] desc 1-3

    Sprint set
    4x
    1 x 50 1:15 [1:05] easy
    2 x 50 1:15 [1:05] fast
    [RD1/3 stroke, RD2/4 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  10. Thursday 2/7/19

    PM SCY Solo @ LRRC "Recovery"

    2x
    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x125 @ 2:00 FL kick w/ fins + SNKL
    odd: 100 H.A.S./25 UW S-line
    even: 25 UW S-line/100 H.A.S.

    200 PERFECT STROKE w/ 4/6/2 turns

    Total: 3000
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 2/8/19

    by , February 7th, 2019 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    2 x 100 2:00 [1:45]
    6 x 50 1:15 [1:05] stroke
    2 x 100 1:45 [1:30]

    Kick set
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Sprint set
    4 x 50 1:30 [1:20] sprint
    4 x 50 1:15 [1:10] sprint
    4 x 50 1:00 [:50] sprint
    1 x 50 2:00 [1:30] easy
    1 x 50 best effort
    [All swims choice]

    Freestyle set
    2x
    3 x 200 3:10 [3:00] neg split
    1 x 200 3:30 [3:15] best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  12. 2/7 Workout

    by , February 7th, 2019 at 09:44 AM (Swimming Through Jello)
    Thursday, 2/7/2019 Pool Workout

    Posterior chain still misfiring a little from deadlifts/snatches Thursday. Wasn't able to get up and go quite as well today but still got some good work done.

    3x{100 fr 1:25
    100 IM 1:35
    100 bk 1:45
    100 k 1:55}

    4x IMO {75 50 st dr/25 fr 1:25
    75 50 fr dr/25 k SLOB 1:25
    75 50 fr b/25 st fast 1:25
    100 IM D1-4 1:45}

    6x50 dr/sw ez 1:00

    200 br fast (2:26, not bad for tired hammies!)

    150 ez

    3x{25 UDK :30
    50 fist drill :55
    75 build from 90% 1:20
    100 ez 1:45}

    100 warmdown

    4000y
    Categories
    Uncategorized
  13. Wednesday 2/6/19

    AM SCY Solo @ LRRC
    PM SCY w/ Trip (sort of*) @ LRRC "I.M. work"
    * Trip did 4x100 @ 1:40 @ 500 PACE during my 400 I.M. set

    AM Swim:

    600 swim (100 FR/100 BK) w/ 4 FL kicks off walls
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:05 (1:01, 1:03, 1:04, 1:05)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:05)
    1:05 REST
    2x100 @ 1:05 (1:02+, 1:04+)
    1:05 REST
    100 @ 1:05 (:59)

    5x200 @ 3:00 FR kick on BK 5 FL kicks off all walls w/ fins

    Total: 3000

    PM Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:40 25 dr/25 swim, work transitions!
    1 - FL/BK
    1 - BK/BR
    1 - BR/FR

    "Kind of, sort of Broken 400 I.M."
    4x25 @ :25 SMOOTH FL (:13, :14, :14, :15) ~ :57
    2x50 @ :50 PACE BK (:32+, :33) ~ 1:06
    2x50 @ :50 PACE BR (:34, :35) ~ 1:09
    100 @ 1:40 RACE FR (:57)
    Total time: ~4:09

    400 EZ

    Total: 2600
    Categories
    Swim Workouts
  14. Wednesday Afternoon Endurance - 2/6/19

    A little endurance set to test myself, this one hurt a bit at the end. For context, I'll put the desired amount of rest (or at least what I was getting) next to intervals for adjustment.

    W/U (1200):
    500 swim
    10x50 swim w/ fins @ :50 - #1,5,10 Fast, 6 dolphin kicks off each wall on all of them
    200 kick w/ fins

    Main (2000):

    10x200:

    #1-3 @ 2:40 (average about 10-15 sec rest - start here and add/remove according to the pattern)
    #4 @ 2:35 (about 5-8 sec rest)
    #5-7 @ 2:40 (rest same as above)
    #8 @ 2:35 (5-8 sec rest)
    #9 @ 2:45 (10-15 sec rest)
    #10 @ 2:30 - all you've got left to make it!

    100 easy

    Total: 3300

    Bonus (450)
    I did one round of this + 75 cool down)

    2x{
    3x50 IMO @ 1:10
    3x25 Free FAST @ :30

    50 easy

    Total w/ Bonus: 3800
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 2/7/19

    by , February 6th, 2019 at 02:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:45
    4 x 50 1:05 stroke
    2 x 100 1:30
    1 x 200 3:00

    Kick set
    1 x 100 2:15
    1:00 [vertical kick]
    2 x 50 1:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Stroke set
    4x
    1 x 25 :45
    1 x 125 2:15 IM
    [25s: RD1 fly, RD2 back, RD3 brst, RD4 free]

    Sprint set
    3x
    1 x 25 :45 easy
    1 x 50 1:15 fast
    1 x 25 :45 easy
    1 x 100 2:00 fast
    [RD1 stroke, RD2/3 choice]

    Freestyle set
    2x
    4 x 100 1:30
    4 x 75 1:05
    4 x 50 :50
    [Desc each group 1-4]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  16. Short Saturday Swim - 2/2/19

    Was fighting a cold this weekend but managed to get a quick 2500 in Saturday morning. A little bit of extra kicking went into warmup to keep my head above water...

    W/U (900):
    300 swim
    8x75 Kick, 1-4 w/ fins @ 1:05, 5-8 w/o fins @ 1:20

    Main (1500):
    4x125 pull @ 1:45
    4x100 IM @ 1:40
    4x75 swim @ 1:15, build by 25
    4x50 swim @ 1:00 w/ fins - 200 pace
    4x25 FAST @ 30 choice

    100 easy

    Total: 2500
    Categories
    Swim Workouts
  17. 2/5-2/6 Workout

    by , February 6th, 2019 at 10:04 AM (Swimming Through Jello)
    Tuesday, 2/5/2019 CrossFit Workout

    Warmup - 4x(40sec row ez, 20sec row fast, 3 walkouts, 3 RBM, 10 situps), barbell warmup

    Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 315/5, 335/5, 355/5

    Conditioning - AMRAP 7
    10 power snatch 75#
    3 bar muscleup
    6 rounds + 1 BMU
    //ripped my dang hand somewhere around round 4... threw me off my rhythm.


    Wednesday, 2/6/2019 Pool Workout

    Swam with the National group this morning. Decent amount with fins and I had some calf cramping issues (in both legs!), so I missed probably 200-300 out of this workout stretching. Still a good workout.

    200 fr 3:00/100 IM k 2:00
    200 fr 2:50/100 IM dr 1:45
    200 fr 2:40/100 IM 1:30

    Kick set - all on 1:40/100 pace, all last 25 fast
    100
    100-75
    100-75-50
    100-75-50-25

    2x150 2:10 fr cuise
    4x75 1:10 fr d1-2 to 500 pace, d3-4 to 200 pace
    2x150 2:15 50 st/50 fr/25 st/25 fr cruise
    4x75 1:15 o-ez fr, e-st 200 pace

    2x150 2:30 ez
    4x75 1:00 fr w/fins + pads d1-2 to 200 pace, d3-4 to 100 pace
    2x150 2:40 50 st/50 fr/25 st/25 fr ez
    4x75 1:10 w/fins o-ez fr, e-st 100 pace

    K w/fins, all on 1:20/100 pace, all half UDK last 25
    100
    100-75
    100-75-50
    100-75-50-25

    100 fr/100 IM /100 fr/100 IM warmdown

    5200y, we'll say I did 4900 of it.
    Categories
    Uncategorized
  18. Tuesday 2/5/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Power/Sprint Day"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (50/90/90#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    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

    5x100 @ 1:40 D1-5 (1:05, 1:04, 1:02, 1:00, :58)
    100 EZ

    4x25 @ 1:00 SPRINT w/ fins + paddles + chute (full closed)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ fins + chute (IIIII)*
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ paddles + chute (IIII)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (III)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ chute (II)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (I)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT NO BREATH

    150 FLOAT

    Total: 2750

    * See attached picture from workout on 1/23/19 for settings.
  19. Workout 02/05/19: evening

    by , February 5th, 2019 at 11:08 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull [extra 100]
    4 x 50 quarter's strong
    100 non free

    2 x
    - 3 x 75 on 1:30 k-s-p [did 100s]
    - 3 x 75 on 1:20 pacing [did 100s]
    - on next top...4 x 50 on 1:00
    - Master's minute rest

    4 x 50 on 1:05 active recovery
    [Masters/Rec/2700 yds/55 min]
    ==========================
    A good workout tonight with a full pool. Lena knocked out 750yds on her own (she is amazing and doing so great in her 4th straight weekly practice) and I swam with Greg, Jim, Carol, Anne, and Sean. I was holding 1:20s on the first round of 75s and 1:15s on the second part consistently for each round of the main set.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 2/6/19

    by , February 5th, 2019 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    3 x 100 1:45 [1:30]
    12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

    Sprint set
    4 x 50 :50 [:45]
    4 x 50 1:00 [:55] same effort as first four
    4 x 50 :50 [:45]
    1:00 rest
    3 x 50 2:00 [2:00] best effort sprint
    1 x 50 easy
    [All swims choice]

    Freestyle set
    6 x 50 :55 [:50] consistent pace
    3 x 100 1:40 [1:30] desc 1-3
    1 x 300 4:45 [4:15] neg split
    3 x 100 1:30 [1:20] desc 1-3
    6 x 50 :50 [:45] strong NO GEAR

    Kick set
    1 x 400 10:00 [9:00] build each 100 to fast

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized