AM LCM Solo @ LRRC "And God said, Let there be light: and there was light." - Genesis 1:3 PM LCM w/ Trip? "When Trip says, 'Recovery,' I say, 'oh wait you were actually serious about only doing an 800?'" AM Swim: 3x 300 RD1 - swim RD2 - FR kick w/ BD RD3 - pull w/ SNKL 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 100 @ 1:30 SMOOTH 4x50 @ 1:00 FR D1-4 200 @ 3:00 1st/3rd 50 FL STRONG 100 @ 1:30 1st/3rd 25 FL STRONG 4x50 @ 1:00 FL @ 200 PACE (:36-, :36-, :36, :36-) 12x100 @ 1:45 FL kick w/ fins 4 w/ BD 4 H.A.S. w/ SNKL 4 on back in S-line Total: 4100 PM Swim: 400 swim 300 pull w/ SP + SNKL 200 kick 50 FR/50 BR w/ BD 100 I.M. drill 8x50 @ 1:10 25 scull/25 DPS w/ SNKL 8x50 @ 1:00 B&A drill w/ fins + SNKL 200 EZ Total: 2000 So I show up at 5:15 this morning to swim and see this: Now I realize that a lit up pool, while cool looking and all, isn't cause for celebration, but here's what is. The LCM pool at the Little Rock Racquet Club was built in 1975-76. In its 44 years of existence, never, not once, have the pool lights been turned on. Ever. I swim with guys who's dads and their dads founded and built the club. They say the lights were never on. Ever. I believe them. Until this morning, the only light for the pool was provided by the three floodlights (one left of the frame, one in the middle of the picture, and the one to the right). Meanwhile, this afternoon, I am warming up and Trip wanders on deck and says "I am doing an 800." I had no idea he literally meant he was doing just one 800. That's it. Well after my "not-so-recovery" recovery practice yesterday, and after doing that FL this morning, I took a page out of Trip's book and also did a REAL recovery today...but not a "Trip Recovery."
Friday, 5/31/2019 CrossFit Workout Warmup - cardio, plyos, stretching, barbell warmup Strength - Back Squat - 135/3, 165/3, 185/3, 205/2, 225/2, 245/2 //Had a little more in the tank, but trying to progress one step at a time. Conditioning - Partner "triathlon" 2000m row (500m x2 each) 90 cal bike (12-13 cal x4 for me) 1600m run (200m x4 each)
PM Weights @ LRRC PM LCM w/ Trip @ LRRC "Some recovery with a dash of artificial coloring" Weights: 3x10 DB shoulder press (10/20#) 3x10 DB S-arm bicep curl (10/20#) 3x10 DB tricep extension (10/20#) 3x10 DB S-arm row (10/20#) 3x10 DB bench press (10/20#) 3x15 hip adductor (70#) 3x15 hip abductor (70#) Swim: 100 @ 1:30 WHITE 200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL 300 @ 4:30 PINK 400 @ 6:00 SMOOTH FR kick H.A.S. w/ fins + SNKL 400 @ 6:00 RED (4:55) 300 @ 4:30 SMOOTH FR kick H.A.S. w/ fins + SNKL 200 @ 3:00 BLUE (2:23) 100 @ 1:30 SMOOTH FR kick H.A.S. w/ fins + SNKL 100 EZ 3x100 @ 1:40 D1-3 (1:14, 1:13, 1:10) <-- just to keep Trip honest when he was racing his 3x100! 6x100 @ 1:40 kick w/ fins + BD odd: FR even: FL Total: 3000
So I swam Tuesday of this week, and was ok in the water but ever since have been fighting some shoulder pain and so I'm reluctantly taking a few days off. I never dealt with shoulder pain much in my USA swimming years, so it's new to me. I believe it's rotator cuff - sharp pain and hurts to raise my arm above my head, hard to sleep. Anyone have any good strengthening exercises? I have some stretch cords at home I could work with, plus icing and rest.
These past couple days workouts were pretty disappointing and made me feel like I'm all the way back at square one again. I'm pretty sure most of it is still being sore from Murph Monday, but it still was not fun to be as slow as I have been. Wednesday, 5/29/2019 CrossFit Workout PM Warmup - 200m run, tabata jump rope and DB warmup Strength - A1) DB Bench Press - 50/10, 60/10,10,10 A2) Split Squat - 4x12 per leg A3) Pendlay row - 95/8, 115/8,8,8 Conditioning - AMRAP 15 200m run 10 push press 95# 40 double unders 5 rounds Thursday, 5/30/2019 Pool Workout First long course day of the year, also we only get an hour on Thursdays. 5x200 backstroke addon 8x75 1:30 w/fins 50 flutter kick/25 IMO 4x125 2:20 double up IM dr 6x100 2:00 IM fast/fr p ez 100 warmdown 2800m
PM LCM Solo @ LRRC "Resistance, Power, Speed" CORE7 post swim Swim: 2x 300 swim every 4th 25 scull w/ SNKL 4x75 @ 1:20 k/dr/UW w/ fins 2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP 8x50 @ 1:00 "Progressive Freestyle" 2x 50 @ :20 rest 5 FAST stroke cycles + EZ to wall w/ chute full closed 50 @ :20 rest 7 FAST stroke cycles + EZ to wall w/ chute half open 50 @ :20 rest 9 FAST stroke cycles + EZ to wall w/ chute full open 50 @ :20 rest 11 FAST stroke cycles + EZ to wall w/ chute full open 50 DIVE FAST (29.7, 35.6) 50 EZ 2:00 REST RD1 - FL RD2 - BR 200 EZ Total: 3000 CORE7: - power sit-ups (RD3 w/ 10# med ball) - med ball toe touch (RD2/RD3 toe touch to scissor pose) w/ 10# mb - reverse crunch to scissor pose - med ball sit up w/ 10# mb - med ball hip raise (RD2/RD3 leg lift to hip raise) w/ 10 # mb - med ball jacks to med ball running man (switch on command) w/ 10# mb - plank rotations (RD3 high plank to low plank)
PM Weights @ LRRC PM LCM w/ Trip @ LRRC "There's a glitch in the Matrix" Weights: 3x10 BB RDL (45/65#) 3x10 BB back squat (45/65#) 3x10 S-leg glute (30/70#) 3x10 S-leg curl (10/30#) 3x10 S-leg extension (10/30#) 3x15 hip adductor (70#) 3x15 hip abductor (70#) Swim: 700 swim every 4th 25 kick H.A.S. w/ fins + SNKL 12x150 @ 2:10 D1-4, 5-8, 9-12 to RED (1:53, 1:52, 1:49 on #4, #8, and #12) 100 EZ 3x100 @ 1:40 PINK w/ 12.5 kick-outs off all walls 100 EZ Total: 3000 So Trip was really unhappy with his 12x150 yesterday. The hot water had him struggling and he did not make the interval on all 12. He therefore insisted he had to redo the set today. I forgot my parachute to do power work, so it was back to the 12x150 again! (Also Trip made all 12 no problem today)
Updated May 28th, 2019 at 11:22 PM by Calvin S
I did swim last week but was behind on posting workouts, so I'm starting fresh this week. Here is today's, a little bit of IM from my Masters coach. Also, the pool I swim at changed from scy to scm on Friday, so the intervals will be a little different for the next month or so. W/U (1050): 300 s/k/p by 100 2X{ 3x50 scull/dr, k/dr, dr/build IMO by round 100 free swim n/s desc 1-3 by round} Main 1 (800): 8x100 - IM @ 1:40, Free @ 1:30 Free - count strokes and try to maintain same stroke as on first 25 throughout 1 - IM 2 - Free 3 - 50 bk/25br/25fr 4 - Free 5- 25bk/50br/25fr 6 - Free 7 - 25bk/25br/50fr 8 - Free Main 2 (1200): 2X{ 50 fly @ 1:10 50 25fl/25bk @ 1:00 2x50 Free fast n/s @ :50 50 bk @ 1:10 50 25bk/br 2x50 free fast n/s @ :45 50 br @ 1:10 50 25br/25fr 2x50 free fast n/s @ :40} Rest 2-3 min between rounds 50 easy Total: 3100 meters
Saturday, 5/25/2019 Cleaned out my gutters in the morning... really need to be done! Pool Workout 2x{200 fr/200 dr/sw/200 no free/2x100 k} 4x{125 25 ea fl/bk/fr r-arm, 50 2k/1p br :30 rest 125 25 ea fl/bk/fr l-arm, 50 br :30 rest} 125 p 1:40 1x100 k 1:40 175 p 2:10 2x100 k 1:45 (faster than first) 225 p 3:00 3x100 k 1:50 (d1-3 from faster than 2nd set) 25 ez + 6x50 dr/sw 1:00 warmdown 4050y Sunday did mowing and yard cleaning, also weeding, and picking up and spreading 20 bags of mulch. Monday 5/27/2019 CrossFit Workout Warmup - plyos Conditioning - "Murph" 1 mile run 100 pullups 200 pushups 300 squats 1 mile run (did middle as 20 rounds 5 pullups - 5 pushups- 15 squats - 5 pushups) 43:13 Then 10 more bags of mulch, and ripped out and cut up soggy carpet in basement bedroom because apparently the water table got super high and we didn't notice until Sunday that water had seeped in one side of the basement...
Updated May 28th, 2019 at 05:27 PM by JPEnge
PM LCM w/ Trip @ LRRC 400 swim every 4th 25 head-up scull 300 pull w/ SNKL 200 kick 50 FR/50 BR w/ BD 100 I.M. drill 12x150 @ 2:10 pull w/ SP odd: breathe 2-4-6 by 50 even: breathe 4-6-8 by 50 3x100 @ 1:40 FAST (1:07+, 1:08, 1:07) 9x100 @ 1:40 D1-3, 4-6, 7-9 kick w/ fins 100 EZ Total: 4100 The pool temperature has skyrocketed to almost 83 degrees now. Too warm for an outdoor pool. They turned the chiller on, but I am unsure how much that will help cool the pool (the best I can probably hope for is that it slows the temperature rise!).
Updated May 27th, 2019 at 11:17 PM by Calvin S
AM LCM w/ Trip @ LRRC "Threshold? More like thrashold." 2x 300 @ :10 rest swim 300 @ :10 rest kick 50 FR/50 BR w/ BD 300 @ :10 rest pull w/ SP + SNKL 4x25 @ :35 V.S. FR swim 4x25 @ :40 V.S. FR kick w/ BD 100 EZ 4x100 @ 1:20 (1:14-, 1:14-, 1:14, 1:13+) 1:20 REST 3x100 @ 1:20 (1:14+, 1:14+, 1:13) 1:20 REST 2x100 @ 1:20 (1:12, 1:12) 1:20 REST 100 @ 1:20 (1:10-) 3x100 @ 2:30 "Rouse 100s" w/ fins 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 200 EZ FR kick w/ fins Total: 4000 SHOUT OUT: Trip, who crushed the main set. Trip's results: 1:14, 1:14, 1:15, 1:15 1:15, 1:16, 1:18 1:14, 1:18 1:10++ <-- bringin' the wood on #10!
AM LCM w/ ARKM @ LRRC "1, 3, 7, 8, what do we all love to hate? 2, 4, 5, 6 any long course freestyle kick!" PM LCM w/ Trip @ LRRC "Friday Fly Day" AM Swim: 400 swim every 4th 25 scull w/ SNKL 300 pull w/ SP + SNKL 200 kick 50 FR/50 BR w/ BD 100 I.M. drill 6x100 @ 2:15 (75 build/rest :10/25 FAST) FR kick w/ BD 100 EZ 4x150 @ 3:00 50 FAST FR kick w/ BD/100 EZ 300 pull w/ SP + SNKL 4x100 @ 1:50 FL kick w/ fins + BD Total: 3000 PM Swim: 400 R.I.M.O. (25 swim/25 kick/25 drill/25 swim) 400 50 FR/50 FL kick w/ BD 15x100 @ 1:40 FL w/ fins (15M kick outs off all walls) 10 - 50 R-arm/50 L-arm 4 - add-on to front D1-4 1 - FAST 100 EZ Total: 2400
PM Weights @ LRRC PM LCM w/ Trip @ LRRC "Recovery" Weights: 3x10 DB shoulder press (10/20#) 3x10 DB S-arm bicep curl (10/20#) 3x10 DB tricep extension (10/20#) 3x10 DB S-arm row (10/20#) 3x10 DB bench press (10/20#) 3x15 hip adductor (70#) 3x15 hip abductor (70#) Swim: 1200 (300 swim/100 kick 50 FR/50 BR w/ BD) 3x100 @ 1:40 PINK 4x25 @ :10 rest odd: B&A drill even: PERFECT STROKE! 800 N.S. PINK/RED w/ 4 FL kicks off all walls (5:16/5:08 - 10:24) 8x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL 100 EZ Total: 3200 SHOUT OUT: Trip, who was 10:49 on 5/7 when he last did an 800 fast. This time he dropped a 10:38 (and was out guns blazing on the first 200 meters!).
Thursday, 5/23/2019 Pool Workout First day back in the water after a week off and also sore from the gym... lots of kinks to work out! Still not feeling like myself yet. 3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55} 7x75 IM switch 50 dr/25 DPS 1:30 7x75 IM switch 50 b/25 fast k 1:30 7x75 IM switch 25 b/50 fast s 1:30 5x75 k/d/s 1:40 EZ 2x{50 p br3 :55 50 sw br5 :55 50 p br7 :55 50 fast fl no breath/ez 1:15} 100 warmdown 3650y
PM LCM w/ Trip @ LRRC "I.M." CORE7 post swim Swim: 1000 SKIPS 4x25 @ :35 SMOOTH I.M. order 4x25 @ :35 12.5 FAST/12.5 EZ I.M. order 9x200 @ 3:00 3 - FR.I.M. D1-3 (2:51, 2:45, 2:39) 3 - FR D1-3 pull w/ SP + SNKL (2:49, 2:41, 2:33) 3 - I.M. D1-3 (2:58, 2:53+, 2:42*) * bonus 1:00 rest before #9. I was so gassed by that point! 100 EZ 3x100 @ 1:40 FR FAST-everything left in the tank (1:11, 1:11-, 1:09) 100 EZ Total: 3500 CORE7 (for a refresher, it's 7 core exercises done as 1:00 of work followed by :30 rest (RD1), :20 rest (RD2), or :10 rest (RD3). After each round, 3:00 break.) - 4 power crunch into 4 power sit up (RD2/RD3 change exercises on command) - 8 bicycle kicks into 1 sit-up (RD1), 2 sit-ups (RD2), or 3 sit-ups (RD3) - leg lift into 1 crunch (RD1), 2 crunches (RD2), or 3 crunches (RD3) - static crunch with scissor kick (RD1) or BIG SLOW flutter kicks (RD2/RD3) - side plank dips (switch sides at :30) - burpee w/ plank out and in and NO push-up (RD1), full burpee (RD2), half burpee w/ 4 shoulder taps (RD3) - 4 mountain climbers into 4 knee tucks w/ gliders (RD3 change exercises on command) The CORE7 instructor took a leave of absence in September to start nursing school, and I wasn't really a fan of the other instructors they brought in to teach similar classes in his time slot. With school out, he has resumed leading the CORE7 class for the summer. My quads and hamstrings were so sore from squat and RDL yesterday, so the mountain climbers and knee tucks with the gliders was pure torture!
Updated May 22nd, 2019 at 09:07 PM by Calvin S
Long weekend trip to Mammoth Cave and Red River Gorge in Kentucky. Drove down Friday, hiked around the park a few miles. Brought my 53# kettlebell and did 3x(10 push jerk each arm + 15 RKBS + 10 pushups + 10 goblet squats) Saturday went on a couple of cave tours and hikes. Total 10+ miles, 80 some flights of stairs equivalent. Sunday drove to Red Rive Gorge - hiked 10+ miles, a couple of decently big climbs (apparently we totaled more climbing than when we tried to hike up Flattop Mountain in Colorado). Monday drove back and didn't really do anything active, which was OK with me. Tuesday, 5/21/2019 CrossFit Workout PM Warmup - rowing, stretching, plyos Strength - A1) Ring Pushups 3x15 A2) Farmers Carry 100m x 220# x 3 A3) Bulgarian Split Squats - BW/8, 15# DBs/8, 25# DBs/8 Conditioning - AMRAP 20 250m row 60m 1-arm overhead carry per arm 50# 10 burpees 25 double unders 5 rounds + 25m row Wednesday, 5/22/2019 CrossFit Workout Warmup - lots of mobility, PVC warmup, barbell warmup Strength - Snatch + OHS - 75/1+1, 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/f,f,1+1 //Still weak! But... feels OK besides being heavy. Conditioning - "Nancy" 5 rounds 400m run 15 OHS 95# 15:09 //Only 12 seconds off my best... very surprising. Hit the wall on the last round and a half.
PM Weights @ LRRC PM LCM w/ Trip (sort of) @ LRRC "Resistance, Power, and Speed" (well, a lot of the former, and very little of the latter two) Weights: 3x10 BB RDL (45/65#) 3x10 BB back squat (45/65#) 3x10 S-leg glute (30/70#) 3x10 S-leg curl (10/30#) 3x10 S-leg extension (10/30#) 3x15 hip adductor (70#) 3x15 hip abductor (70#) Swim: 400 swim dive every 100 6x100 @ 1:45 50 kick/50 B&A drill w/ fins 3x 4x100 @ 2:00 1 - 12.5 FAST/37.5 SMOOTH w/ chute full close 1 - 25 FAST/25 SMOOTH w/ chute half open 1 - FAST (1:11, 1:26+, 1:08) 1 - EZ FAST = STRK (RD1: FL, RD2: BR, RD3: FR) SMOOTH = FR 200 EZ Total: 2500 Trip did 10x100 @ 2:00 BEST AVG. I came in planning to do resistance work so I passed on that set, but I constructed my main set so we could race on a couple of the 100s. I felt awful on the fast stuff. Great for 10-20 meters after I dropped the chute, but then it all fell apart.
Updated May 22nd, 2019 at 10:14 AM by Calvin S
AM SCY w/ ARKM (Arkansas Masters) @ LRRC (shared a lane with Noel) PM LCM w/ Trip @ LRRC AM Swim: 400 swim 300 pull w/ SP + SNKL 200 kick every 3rd 25 BR w/ BD 100 I.M. drill 10x50 FR D1-5 in pairs 4 @ :45 4 @ :40 2 @ :35 8x75 4 @ 1:00 WHITE 4 @ :55 PINK 6x100 @ 1:20 pull w/ SP 4x125 2 @ 1:40 WHITE 2 @ 1:30 1 PINK, 1 RED 2x150 @ 2:15 FL kick w/ fins + BD Total: 3500 PM Swim: 400 swim every 4th 25 head-up scull 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 100 @ 1:30 WHITE pull w/ SP + SNKL 200 @ 3:00 WHITE pull w/ SP + SNKL 300 @ 4:30 WHITE pull w/ SP + SNKL 400 @ 6:00 WHITE pull w/ SP + SNKL 400 @ 6:00 RED (5:02) 300 @ 4:30 RED - beat 300 split [3:48] from 400 (3:47) 200 @ 3:00 RED - beat 200 split [2:31+] from 300 (2:30+) 100 @ 1:30 RED - beat 100 split [1:14] from 200 (1:13-) 3x100 @ 1:40 PINK - mainly just tried to give Trip someone to race on these 200 EZ Total: 3300
Q: I’d like to expand my program by including triathletes. I’m not a triathlete and have limited knowledge of the sport. What can I do to gain the skills necessary to be a successful coach for this group? A: Many of us have had “Do a triathlon” on our bucket list for quite some time. This item has become buried at the bottom of my bucket, covered with other items with a higher priority and many layers of excuses. Maybe my triathlon experience will be relegated to teaching my grandkids to swim, ride a bike, and chase me around the playground. Does my lack of participating in the traditional triathlon disqualify me from being an effective swim coach for triathletes? Not if I believe that my skills as a Masters swim coach can help the triathlete get better at their sport. My philosophy is to train all triathletes to be swimmers. This builds their confidence, swimming endurance, and stroke efficiency. Proper training should also reduce the risk of injury to the athlete. To effectively coach a triathlete competing in open water, become more knowledgeable in the following areas: Race strategy: start, pace, finishSkills: sighting, buoys turns, draftingStroke technique: breathing, timing, propulsion, efficiencyEnergy systemsThe purpose of interval training You can find more information about training triathletes on usms.org. Thankfully for Masters coaches, on race day the swim comes first, and the other disciplines don’t have an impact on the outcome of their swim. While you can’t win a triathlon during the swim, you certainly can lose it by expending more energy than necessary or not finishing the swim at all.
Sunday AM swim @ Barton Springs as I walked down the stairs to the pool deck I was greeted with an amazing sunrise: I staked out a place to put my stuff and got set up. I like to put my deck things near the 1/8 mile marker (it is 1/8 mile from there to the dam). had these things there: * water bottle * Gatorade * fins * Agility paddles grabbed a cap and goggles and made my way into the water. air temp was around 75F and quite humid when I started so the 70F water felt really nice. I broke my set up as: * 6 loops swim * 5 loops swim * 3 loops swim w/fins * 2 loops swim w/Agility paddles * 1 loop swim at each of the breaks I did feeds. I'm trying to get my body adjusted for feeds of water-Gatorade-water, so that's what I did today. each loop is about 1/4 mile. I saw a clock that didn't have the correct time, but when I was swimming a loop took about 10 minutes, and I was slightly faster with fins then paddles. of course on the last loop I tried to keep that same pace or even go faster. right when I was finishing I saw a guy swimming with large paddles, so I had to pass him (we actually chatted after I finished, he was doing feeds, and we know many of the same people) my Apple Watch said I swam 4.14 miles in 2:27:36 (the time includes feed breaks). the distance can be a bit flakey, as it depends on cell towers for my watch (sometimes it is 2 miles or more further than I know that I swim there). overall the swim felt great! I'll probably go back next Sunday and go a little further.
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