Saturday, 6/29/2019 Pool Workout Started the day with a 40-minute bike ride with my wife. Not fast but I'm not exactly used to biking so legs were feeling it. Then to the pool a couple hours later... definitely feeling it! 2x400 :60 RI 1 - ez fr 2 - IM SKiDS 3x400 :60 RI 1 - p br3 80% 2 - IM dr/sw 3 - p br4 faster than 1 4x400 6:40 200 fr/200 IM k - hold first 200, descend second 200 8x50 :55 dr/sw warmdown 4000y
AM LCM w/ BASH @ Main Pool "A little speed play" (Taper Day #2) 400 swim every 4th 25 scull w/ SNKL 4x250 @ 3:45 swim w/ SNKL 3x300 @ 5:45 1 - 100 AE/100 FAST/100 AE (1:12-) 1 - 50 FAST/50 AE (:32+, :34, :34-) 1 - 100 FAST/100 AE/100 FAST (1:10-, 1:11+) 200 FLOAT Total: 2500
PM SCM Solo @ Indian Hill Swim Club "Power, Resistance, Speed" (Taper Day #1) 400 swim every 4th 25 scull w/ SNKL 300 pull w/ SNKL 200 kick every 3rd 25 BR w/ BD 100 I.M. drill 8x50 @ :15 rest "Progressive Freestyle" w/ SNKL 4x25 @ :20 rest FAST 12.5M UW w/ chute (half open) 2x25 @ no interval, go when ready DIVE FAST 15M UW 1:00 REST 4x25 @ :20 rest FAST 15M FR kick w/ BD + chute (half open) 2x25 @ :30 rest FAST FR kick w/ BD 1:00 REST 4x25 @ :30 rest FAST 15M FR swim w/ chute (3/4 closed) 2x25 @ no interval, go when ready DIVE FAST FR swim (to the feet) 150 EZ FL kick w/ fins + BD Total: 2000 Decided to sleep in this morning and since my mother wanted help with my kids at the pool today, we took turns watching them so we could both get our laps in. Wasn't going to be able to double because I wanted to watch the USA World Cup match.
Updated June 28th, 2019 at 07:24 PM by Calvin S
Friday, 6/28/2019 CrossFit Workout Forgot to set my alarm, so ended up waking up at 4:52 instead of usual 4:35... was in a rush and didn't get to eat my pre-workout bowl of cereal but made it just a tiny bit late to the gym. Warmup - KB warmup, plyos, barbell warmup Skill - A1) KB snatch - 53/8, 61.5/8, 70/8 ea arm A2) Seated box jump - 36"/6, 42"/6, 48"/6 Conditioning - 3 rounds 15 power clean 135# 15 burpee box jump 24" 10:30 OMG the lactic acid!
AM LCM w/ BASH @ Main Pool "Bill Whatley's Famous 'Twelve Fifties'" 4x200 @ :10 rest 1 - FR 75 swim/25 kick H.A.S. w/ SNKL 1 - BK 75 swim/25 kick S-line 1 - FR 75 swim/25 kick H.A.S. w/ SNKL 1 - I.M. 25 drill/25 swim 12x100 1 @ 1:40 FR swim w/ SNKL 1 @ 1:50 I.M. 1 @ 2:10 FR kick w/ BD + SNKL 6x150 @ 2:30 breathe every 4 (to opposite/non dominant side) pull 6x50 @ 1:00 25 BUF/25 SMOOTH 6x50 @ 1:00 @ 400 PACE (33.12*, 33.83, 33.37, 33.53, 33.53, 33.78) 1:00 REST 6x50 @ 1:00 @ 400 PACE (33.50, 33.78, 33.53, 33.98, 33.81, 33.56) * #1 was from a dive, all 12 were "to the feet" (flip turn) 200 EZ Total: 4000 Bill came up with this set when I was in high school, but the original set is a little different than how I did it today. It is 12x50 @ 1:15 @ 200 PACE. As Bill has gotten older (some might say "softer), the set has changed a little to where the kids do the 50s in sets of four, with a bonus :45 between each set, diving #1, #5, and #9. Since I am not planning to race any 200s at my taper meet in two weeks, I opted to tweak the set for 400 pace. I felt that lowering the interval and increasing how many reps I did in each "set would help offset. I took the 1:00 bonus rest primarily to keep me staggered and avoid running over the two swimmers in my lane doing the "regular" 12x50. Without the extra minute, I would have collided with them and then ran them over and then would have been leaving at the same time on the clock as them. It just worked out better for everyone this way
Thursday, 6/27/2019 Pool Workout Swam with the college kids today for the hour I had... or at least, tried to. Ran out of gas by the end! 300 fr 5:00 2x50 fr dr/sw 1:00 200 fr 3:20 3x50 bk dr/sw 1:05 100 fr 1:40 4x50 IMO dr/sw 1:10 50 fr 4x50 k 1:10 4x100 p 1:35 4x50 k 1:05 4x100 p 1:30 4x50 k 1:00 2x100 k/fins 1:35 4x50 IMO 200 pace w/fins :55 100 warmdown 3000m
AM LCM w/ BASH @ Main Pool PM LCM @ Main Pool "BASH Last Chance Meet" AM Swim: 5x100 w/ SNKL 1 @ 2:20 FR kick H.A.S. 1 @ 2:10 75 FR kick H.A.S./25 swim 1 @ 2:00 50 FR kick H.A.S./50 swim 1 @ 1:50 25 FR kick H.A.S./75 swim 1 @ 1:40 swim 5x50 @ :10 rest w/ SNKL 1 - FR kick H.A.S. 1 - 12.5 swim/37.5 FR kick H.A.S. 1 - 25 swim/25 FR kick H.A.S. 1 - 37.5 swim/12.5 FR kick H.A.S. 1 - swim 7x150 @ 2:40 50 FR swim/50 STRK kick/50 FR swim w/ SNKL #1/4 - STRK = FL H.A.S. #2/5 - STRK = BK S-line (moved SNKL to side) #3/6 - STRK = BR H.A.S. #7 - STRK = FR H.A.S. 4x 2x50 @ :55 12.5 FAST UW kick/12.5 SMOOTH swim w/ fins 2x100 @ 1:25 STRONG FR kick w/ fins + BD 3x300 @ 4:30 D1-3 (4:02, 3:54, 3:48) 100 EZ Total: 4000 PM Swim: 400 swim w/ SNKL 6x50 @ :10 rest 2 - kick w/ BD 2 - drill 2 - 25 BUF/25 EZ 25 DIVE FAST/75 EZ 50 FR - 27.51 - Great opening 25-30 meters, but when the pool depth goes to 3.5 feet, I could feel the difference! 300 EZ 100 FL - 1:06.20 - Felt smooth and strong for about 80 meters. Faded some down the home stretch but considering my training and the fact I practiced this morning, it wasn't all that surprising. Underwaters felt good. 200 EZ Total: 1450
I went back to the basement pool again today - I swear at any time it feels like those metal walls will open up and sharks will come swimming out! I managed to keep it together for about 3k yards today. Note, I haven't been wearing fins for about a week because for some reason a set last week rubbed the top of my foot raw. Feel free to use fins on the kick and drop the interval. W/U (2000): 20x100 4 - sw @ 1:30 4 - kick @ 2:00 4 - IM @ 1:40 - odd sw, even drill 4 - pull @ 1:25 4 - sw @ 1:20 - 2 w/ pads, 2 swim no equipment Main (1000): 200 FAST @ 2:20 2x100 k/sc/dr/sw @ 2:00 150 FAST @ 1:50 2x75 k/sc/dr @ 1:30 100 FAST @ 1:20 2x50 k/sc @ 1:00 50 FAST @ :50 2x25 k @ :30 100 easy Total: 3100
AM LCM w/ BASH @ Main Pool 2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL STRK = I.M. order no FR 6x50 @ :10 rest w/ SNKL 1 - R-arm FR 1 - R-side kick 1 - FR kick H.A.S. 2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL 12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL 1 @ 1:00 2 @ :55 8x150 @ 2:20 kick H.A.S. w/ fins + SNKL odd: FR even: FL 200 FLOAT Total: 3000
Tuesday, 6/25/2019 CrossFit Workout Warmup - bike, KB warmup, stretch, barbell warmup Strength - Suitcase deadlift - 110/10, 110+deficit/10, 130+deficit/10 ea side Conditioning - 4 rounds 12 toes to bar 10 deadlift 115# 8 hang power clean 115# 6 front squat 115# 400m run 16:05 That one was a challenge. My hands are pretty tired from doing the floors and lifting a lot recently, so grip was hard to maintain. Good workout though. Possibly rest day tomorrow, or lift in garage... depends how I feel!
So my kids and I traveled to PA this weekend to spend some time with family, which means I had to find a place to swim. Small town PA doesn't have a lot of options but I did manage to find a local YMCA... only problem is that it's VERY old, and actually has all metal walls which to be honest freaked me out a bit! I did get in a quick 2700, and will probably go back tomorrow. Note - the pool was scy so adjust the intervals if needed. W/U (1000): 300 sw 300 k 200 IM dr/sw 200 pull Main 1 (600): 4x150 k -> sw 1 - sw @ 2:00 2 - 50 kick fast, 100 swim @ 2:20 3 - 100 kick fast, 50 swim @ 2:40 4 - 150 kick fast @ 3:00 Main 2 (1000): 4X { 100 IM @ 1:30 100 free smooth @ 1:15 2x25 sw IMO by round @ :30} 100 easy Total: 2700
Some days I’m thankful I only have a short amount of time to get a workout in - today was one of those days. I felt pretty tired in the pool even on this short set, so it’s probably a good thing I kept it light. W/U (1000): 4x250 - sw/k/IM drill (50fl, 75bk, 50br, 75fr), pull Main (1000): 4X{ 100 IM @ 1:50 - :05 per rd 75 smooth free @ 1:00 + :05 by rd 2x50 fast IMO by rd @ :30 25 easy @ :40 Total: 2000
Sunday AM, "open-water," swim @ Barton Springs --total of 18 loops, about 4.75 miles --stopped for feeds after 11, 14, 15, 17, then had some when I finished --wanted to see how long I could go before I started to feel like I might bonk. I've done 5k swims before with no feeds/water. but after I finish those, I'm done, and drink water. 11 loops was about how much I wanted to do, yet still swim more after. --11 loops without equipment, 3 loops with fins, 1 without equipment, 2 with Agility paddles, then 1 final without --I splashed at about 7am. there is free entry until 8am, and it gets busy about 7:30 to 8. when I stopped after the 11 (about 9am), the place had really cleared out. since I was stopping anyway, I asked someone getting in if the guards called people out, she asked a guard, and he said no it was fine to swim. was just very odd, but I had a good swim without running into the casual swimmers. --when I finailly finished and got out, I realized it was sprinking. just a light drizzle, I didn't notice while I swam. I heard it was like that for a while, so maybe that's why people left. Monday AM solo swim @ gym pool (SCY) 1300 w/u various 100 kick w/board + fins 4 x 125, drill/free/stroke/free/drill 100 kick w/board + fins 850 free w/fins (1:26 pace) 100 kick w/board + fins 150 easy various 4 x 200 @ 3:00 4 x 150 @ 2:10/2:05 (odds on 10/evens on 05), pull w/buoy + Agility paddles 200 w/d TTL: 4800 yards, 76 min Backstroke: 175 Breaststroke: 300 Freestyle: 4025 Kick: 300 I needed that longer warm-up to just stretch out after the long swim yesterday. felt pretty tight and really didn't expect to swim this much, but I started to loosen up. not sure if that 850 was supposed to be 800 or 900, but I intended it to be one of those. when I got to the 150s, I was really feeling good. the varying pace worked pretty well. I'm signed up for 2 10k swims now! Swim to the Moon, near Hell, MI Bridges to Bluffs, Knoxville, TN I'm on the fence if I'll do our zone LCM meet and/or (or neither) a 4k swim near Dallas in July.
AM LCM w/ BASH @ Main Pool 300 FR kick H.A.S. w/ SNKL 12x50 @ :10 rest mixed kick H.A.S. w/ SNKL 16x50 @ 1:10 kick H.A.S. 25 FAST/25 SMOOTH w/ fins + SNKL 4 - FL (FAST = UW) 4 - FR 4x250 @ 3:45 SMOOTH FR kick H.A.S. w/ fins + SNKL 300 FLOAT Total: 3000
Another weekend of doing floors and hoisting furniture around. Should be only about another week of this at most, we'll see how things go. Saturday, 6/22/2019 Garage Lifting Well, I had been planning on swimming this morning, but I showed up and there was no Masters coach there - the coach that was supposed to be doing it was running his kid group and didn't want to split attention. So I coached instead. Lifted in the garage afterward. Snatch - 95/1,1, 115/1, 135/1, 155/1, 165/1, 175/1, 185/1, 195/1, 200/b,1 Snatch Push Press - 135/3, 155/3, 175/3,3,7 Pause Back Squat - 135/2, 185/2, 235/2x5 Sunday, 6/23/2019 Garage Lifting Power "cleanjerk" - 95/2, 135/2, 165/2, 185/2x5 Strict Press - 45/5, 75/5, 105/5x3 A1) Russian KBS - 53/15x3 A2) Russian Twist - 20/20x3 Monday, 6/24/2019 Pool Workout Finally back in the pool again! 300 fr/200 IM k/dr/100 IM 4x50 k IMO :15 rest Main set all on :15 rest between repeats, Masters Minute between sets 4x{150 free aerobic 50 free d1-4} 4x{100 free aerobic 50 back d1-4} 4x{50 free aerobic 50 kick d1-4} 4x50 6-1-6 w/pads + fins :50 200 free neg split 3:00 4x50 6-1-6 w/pads + fins :50 100 free neg split 1:30 6x25 w/pads + fins UW+flip+sprint :40 200 warmdown 3650m
AM LCM @ M. E. Lyons YMCA "Summer Cuda Classic" Day #1 It is amazing what a week of heavy training will do to you. Here I was, a week ago, with only a minuscule amount of rest, sprinting like a champ. Today, back to my regular middle distance repertoire, I felt like I was swimming through soup. 200 BK - 2:51.55 (1:21.67/1:29.88) - I lost my legs big time on the back 100. Not only did I lack a kick, but my legs felt like I was dragging two cinder blocks through the water. 200 FR - 2:19.71 (1:07.79/1:11.92) - Again with the no legs. My freestyle has felt like it had a spring in its step all week, but today, when it came time to race, it just felt sluggish. 400 FR - 4:59.66 (1:11.19/1:16.42/1:17.32/1:14.73) - First of all I had to wait FOREVER to swim this event. I had great walls and found myself grabbing a little more water than I did on the 200, but again, felt sluggish. Also not sure which genius decided to schedule the 200 FR and 400 FR back to back. Total: 2900
Friday, 6/21/2019 CrossFit Workout Warmup - KB warmup, stretching Strength - A1) KB 1-leg RDL - 35/12, 44/12, 53/12 (ea leg) A2) Waiters' Carry - 50/60m, 60/60m, 70/60m (ea arm) Conditioning - 3 rounds 200m run 10 lateral box stepovers 24" 10 Russian KB swings 53# 10 goblet squats 53# 5:17 Extra - B1) Feet elevated hip bridge - 20x3 B2) GH raises - 10x3 C1) DB hammer curls - 25#10x3 C2) Banded tricep extentions - 10x3 Lots of work today, hopefully will not be too sore to swim well tomorrow!
AM LCM w/ BASH @ Main Pool "I.M. + Recovery" AM Weights @ YMCA Swim: 800 SKIP 3x 2x50 @ 1:00 STRK drill 100 @ 1:40 D1-3 (1:22, 1:17, 1:12) STRK = I.M.O. by RD 2x300 @ 5:00 I.M. (done as 3x100 I.M. 1 kick/1 drill/1 swim) w/ fins 2x200 @ 3:30 FR kick H.A.S. w/ fins + SNKL 2x300 @ 5:00 I.M. (done as 50 FL/50 BK/50 BR) w/ fins 2x200 @ 3:15 FR kick H.A.S. w/ fins + SNKL 100 EZ Total: 3500 Weights: 3x8 DB shoulder press (10/20#) 3x8 DB S-arm bicep curl (10/20#) 3x8 DB tricep extension (10/20#) 3x8 DB S-arm row (10/20#) 3x8 DB bench press (10/20#) 3x10 hip adductor (50#) 3x10 hip abductor (50#)
Thursday, 6/20/2019 Pool Workout I'm still pretty worn out from doing floors when I get home from work, plus I also got to dig around in my wife's shower drain to pull out a massive hairball last night! But I got good work done today despite only having an hour and taking a bit to get into the swing of things. Tried to push stuff as much as I could. 200 fr/200 bk/200 k/200 IM dr 400 fr D by 100s 6:30 6x50 fr/st IMO by pairs 1:15 3x100 p 1:45 6x50 k/dr IMO by pairs 1:10 200 k VS 4:15 4x50 RIMO :50 (fr warmdown) 2500m
Wednesday AM solo swim @ Sendero (SCY) 1200 w/u various 100 kick w/fins + board 4 x 125, drill/free/stroke/free/drill w/fins 100 kick w/fins + board 500 free w/fins (7:04) 100 kick w/fins + board 100 easy 500 free (7:07) 500 free w/Agility paddles + buoy (6:37) 200 w/d TTL: 3800, 60 min Back: 175 yards Breast: 225 yards Free: 3100 yards Kick: 300 yards I went to the gym yesterday, felt so good on the treadmill I must have almost overdone it. Along with still having sore arms today, my legs felt tired too. When I got in the gym pool yesterday, I truly felt like just getting right out, my arms were so tired. I did 900 yards and felt pretty cooked.
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