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.
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.
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
PM SCY Solo @ LRRC 6x300 2 @ 3:55 2 @ 3:45 2 @ 3:35 3x100 @ 1:55 FR kick w/ BD 200 @ 3:15 breathe every 4 pull w/ SP 3x100 @ 1:45 FR kick w/ BD 200 @ 3:15 breathe every 4 pull w/ SP 3x100 @ 1:35 FR kick w/ BD 200 @ 3:15 breathe every 4 pull w/ SP 4x150 @ 2:15 kick H.A.S. w/ fins + SNKL odd: FL/FR/FL by 50 even: FR/FL/FR by 50 100 EZ Total: 4000
SCY Warm up 2 x 150 2:30 4 x 75 1:30 IM/stroke 3 x 100 1:30 6 x 25 :30 strong Kick set 1 x 200 4:30 4 x 25 :45 fast 2 x 100 2:15 4 x 25 :45 fast Main set 2x 1 x 75 1:30 mod, perfect stroke 1 x 25 :45 fast 1 x 75 1:30 mod, perfect stroke 3 x 25 :45 fast 1 x 75 1:30 mod, perfect stroke 5 x 25 :45 fast [RD1 stroke, RD2 choice] Freestyle set 3 x 200 3:00 long & strong 2 x 50 :45 strong 2 x 200 3:00 desc 1-2 3 x 50 :45 strong 1 x 200 3:00 neg split 4 x 50 :45 strong Warm down 4 x 50 1:00 Total: 4400
Sunday, 2/3/2019 Garage Weights Back to some strength building before the next meet. Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 285/3, 270/5, 255/7, 240/10 Shoulder Press - 45/5, 75/5, 95/5, 110/5,5,5 Monday, 2/4/2019 Pool Workout Body was slightly ornery from lifting yesterday. Also pool is still pretty cold. Kind of a smorgasbord today. 6x200 add-on backstroke + free w/snorkel 400 pull (100 PB thighs/200 ankles/100 thighs) 12x50 :05 rest 8 UDK fr/6 UDK SLOB 12x100 1:45 4-DPS last 25 drop 1 stroke per 100 4-25 sw/50 overkick/25 sw 4-D1-4 8x50 VS (fl/br) 1:00 200 warmdown 4000y
PM Weights @ LRRC PM SCY w/ Trip + Michael @ LRRC "If you cough when you breathe, just don't breathe." Weights: 1x8/2x12 DB shoulder press (10/25/25#) 1x8/2x12 DB S-arm bicep curl (10/25/25#) 1x8/2x12 DB tricep extension (10/25/25#) 1x8/2x12 DB S-arm row (10/25/25#) 1x8/2x12 DB bench press (10/25/25#) 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 12x50 @ 1:00 "Progressive Freestyle" w/ SNKL 12x100 @ 1:30 swim w/ fins 3 - first 25 UW FL kick 3 - second 25 UW FL kick 3 - third 25 UW FL kick 3 - last 25 UW FL kick 200 EZ FR kick w/ BD Total: 3000
PM SCY w/ Trip @ LRRC "Still feel crappy..." 1200 (200 swim/200 FL kick H.A.S.) w/ fins + SNKL 8x100 @ 1:45 k/sw/dr/bld 2 each stroke I.M.O. 10x200 4 @ 2:30 pull w/ paddles + SNKL 3 @ 2:35 pull w/ SNKL 3 @ 2:30 swim D1-3 (2:21, 2:12+, 2:03+) 4x50 @ 1:10 4/3/2/1 breaths by 50 Total: 4200
A good group today. We do not have pool time next Saturday and have the 1 hour swim in 2 weeks. 200 swim/100 kick/200 pull [extra 200] 2 x 50 breast 2 x 50 back 2 x 25 burst and cruise 5 x 100 on 1:50 [I did 6 on 1:25] 5 x 100 on 1:50 [I did 6 on 1:25] [Ground Hog Day special ] Test swim: 400 [did 5:12] 5 x 50 on 1:00 [did backstroke - best average] 100 loosen and out [Masters/Rec/2900 yds/65 min] =================== Swam with Greg, Jim, Libby, Kevin, Jeff, Anne, and a new swimmer named Colt. He is gearing up for an Ironman this summer and wants to improve his swim leg.
Saturday, 2/2/2019 Pool Workout Swam *most* of the workout with the National group this morning, that was fun! (They did the main set with some 400 IMs in between but when you're 30 and a sprinter and only used to 4000y practices you get to do a 100 easy instead) 600 w/snorkel k/uw recovery/sw x 50 500 br9/3/7/3/5 x 100 400 w/snorkel 25 catchup/75 sw 300 w/snorkel 25 1-arm/75 sw 200 w/snorkel fast turns 100 w/snorkel build 12x100 IM k 6-1:50 4-1:40 2-1:30 4x100 IMO 1:20/1:20/1:30/1:15 100 ez 4x75 IMO 1:00/1:00/1:10/:55 100 ez 4x50 IMO :40/:40/:50/:35 100 ez 4x25 IMO :20/:20/:25/:15 100 ez 100 IM FAST 200 warmdown 5000y
Friday AM solo swim @ Sendero Springs (SCY) 1200 w/u various 100 kick w/fins 75 easy free/back/free w/fins 25 fast fly w/fins 2 x 125 (25 drill/25 free/25 breast fly kick/25 free/25 drill), w/fins 25 easy free w/fins 25 fast fly w/fins 100 kick w/fins 75 easy free/back/free w/fins 25 fast fly w/fins 100 easy free 3 x 300 pull @ 4:10, w/Agility paddles + buoy right into 300 swim (trying to hold that same pace) 100 easy free 4 x 100 @ 1:35-- * 25 fast/75 easy * 50 fast/50 easy * 75 fast/25 easy * 100 fast 100 easy free 100 fast, broken at the 50 for 10 seconds (held around 1:12) 100 easy free 100 fast, broken at the 25 for 5 seconds (held similar) 100 easy free 300 pull w/Catalyst paddles + buoy 400 w/d various TTL: 4900 yards Butterfly: 75 yards Backstroke: 250 yards Breaststroke: 300 yards Freestyle: 4075 yards Kicking: 200 yards the air temp was almost balmy this morning, in the mid-50s. I usually need to wear a sweatshirt for the drive over and to feel warm enough before I get in the water. but today was just a t-shirt. I hadn't done sets of fast swims with a built-in rest for a while, was something we'd do somewhat regularly (maybe monthly) when I swam with masters groups in AZ. we'd sometimes even begin from the blocks...but I'm not sure if the lifeguards at Sendero would like that, maybe I'll ask sometime when I'm the only one. I was just shy of 49 miles of swimming in January. Not a record, as I hit 60+ in Jan a few years ago, but much more than last year. I really need to start doing some longer swims to prepare for my Saguaro lake swim, but in the middle of the moving process, I'm not sure when that will happen. who knows, maybe I can get away for a bit this weekend, if the weather cooperates. I'd really like to get to Barton Springs and at least start with about 5km.
LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 [1:45] 2 x 100 2:15 [2:00] alt 50st/50fr 3 x 100 1:45 [1:30] 4 x 50 1:15 [1:05] stroke Kick set 3x 1 x 100 2:30 [2:15] build 1:00 [vertical kick] Freestyle set 2x 4 x 150 2:30 [2:15] desc 1-4 1 x 300 5:00 [4:30] long & strong Main set 4 x 50 1:15 [1:05] 1easy/3fast 4 x 100 2:00 [1:45] alt. 1easy/1fast 4 x 50 1:15 [1:05] all fast [All swims choice] Warm down 4 x 50 1:00 Total: 4100
Friday, 2/1/2019 CrossFit Workout Warmup - plyos, barbell warmup Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 235/3 Conditioning - 3 rounds 21 deadlift 135# 15 bar facing burpees 9 push jerk 135# 8:00
PM Weights @ LRRC PM SCY w/ Trip + Jack @ LRRC "I.M. feeling like crap" 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 (30/90/90#) 3x15 hip adductor (50#) 3x15 hip abductor (50#) Swim: 300 swim every 4th 25 scull w/ SNKL 8x200 @ 2:35 odd: AE FR even: I.M. D1-4 (2:31, 2:27, 2:23+, 2:23-) 100 EZ Total: 2000 Feeling like garbage. Can't shake this cold. By the 3rd 200, every time I pushed off under water I was having a coughing fit. Didn't even bother doing another set after the 200s. Just called it a day.
Thursday, 1/31/2019 Pool Workout Back to the pool finally! Water was very cold today, joints didn't like to warm up. 3x{100 fr 1:30 100 IM 1:40 100 bk 1:50 100 k 2:00} 4x{2x25 k :35 1x25 fl :30} 2,4,6,8 UDK per round 4x150 p 2:15 D1-4 o-br3,4,5, e-br3,5,7 4x{2x25 k :35 1x25 bk :30} 2,4,6,8 UDK per round 4x150 IM mix 2:45 D1-4 6x50 dr/sw ez 1:00 2x{4x25 :30 4,3,2,1 breaths 1x25 :30 sprint 4x25 :30 3,2,1,0 breaths 1x75 1:30 ez} //Misread and did 4x25 sprint on first round. Extra 25 warmdown at end. 4000y
SCY Warm up 1 x 200 3:15 2 x 150 2:30 3 x 100 1:45 alt. 25st/25fr 4 x 50 1:00 choice Kick set 2x 1 x 100 2:15 1:00 [vertical kick] 4 x 25 :45 fast Main set 3x 3 x 75 1:30 1easy/2fast 3 x 50 1:00 1easy/2fast 3 x 25 :30 1easy/2fast [RD1 75s stroke, RD2 50s stroke, RD3 25s stroke] [All other swims choice] Freestyle set 1 x 100 1:30 mod 2 x 150 2:15 last 50 strong 3 x 200 3:00 desc 1-3 2 x 150 2:05 last 50 strong 1 x 100 best effort Warm down 4 x 50 1:00 Total: 4350
Wednesday, 1/30/19 With a late wake-up I had limited time today, so I just went for a 30 minute non-stop swim to see how much I could fit in. I kept a steady aerobic pace, tried not to watch the clock, and focused on perfect stroke. Here were my stats: 30 min swim (all freestyle) 2200 scy Average Stroke Rate: 23 strokes/min Average Pace: 1:21/100yrd Heart rate was tricky, because the particular model of fitness watch I have disables in swim mode, but my heart rate when I stopped the watch was 144bpm, so I assume I maintained somewhere around there, as I kept a steady pace the whole time. I sometimes forgot how meditative it can be to just keep swimming...
Tuesday, 1/29/2019 CrossFit Workout Warmup - airbike, stretching, plyos, barbell warmup Strength - A) Back Squat - 45/5, 135/5, 185/5, 225/5, 255/5,5,5 B) Bench Press - 45/5, 135/5, 165/5, 185/5,5,5 Conditioning - EMOM 9 :30 on, :30 off 1 - airbike cals (17, 17, 16) 2 - wall balls (16, 16, 16) 3 - C2B pullups (13, 13, 14) Polar Vortex hit, school canceled Wednesday which means pool is closed. Bummer. I took my rest day because I'm pretty sore from back squats and pullups after a week of lighter work and the meet.
PM SCY w/ Trip + Jack @ LRRC "That time I tried a Trip warm-up" 400 smooth w/ SNKL 300 @ 4:30 AFAP (3:04+) 200 @ 3:00 AFAP (2:04+) 100 @ 1:30 AFAP (:59+) 100 EZ 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL Total: 1500 So my daughter was sent home sick from school, which severely shortened my time to swim. I am also still sick (can't stop coughing). I rushed to the LRRC to find Trip and Jack finishing going up a pyramid of 100-200-300-400-300-200-100. I warmed up on the 400 and then went right into the fast. Whenever I write a workout and say I did it with Trip, it almost always means we did the main set and warm down together, not warm-up. I start about 30-40 minutes before Trip cause I like long dynamic warm-ups. Trip just does a 500 and starts pounding. Hey Trip, I tried your way. I don't like it. You can keep your skimpy warm-up.
Another big storm is setting aim on our region and I thought that only my wife and I would be at practice, but Carol came as well. 200 swim/100/ kick/200 pull [extra 200] 4 x 25 burst and cruise bunch of 300's [all on 1:40/100 pace] ... 1 x 300 [did 350] 2 x 150 [did 200's] 3 x 100 [did extra 25 on first two] 4 x 75 [did extra 25 on first two] 6 x 50 200 loosen and out [Masters/Rec/2750 yds/50 min] ====================
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