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  1. 9/11/18 Workout

    by , September 12th, 2018 at 09:04 AM (Swimming Through Jello)
    Tuesday 9/11/2018 CrossFit Workout

    Woke up to our smaller dog having coughing fits at midnight. I don't know where she would have done it, but she may have caught some kind of kennel cough. Didn't sleep a ton after that because she kept having fits. Vet said best bet is to let her rest, not much we can do. Besides the coughing she seems to be OK. But... not much energy with not much sleep.Warmup - row/assault bike/ski erg, stretching, PVC warmup

    Strength - Press+PP+Jerk - 45/1+1+1, 95/1+1+1, 115/1+1+1, 125/1+1+1, 135/1+1+1; drop press - 155/1+1, 185/1+1

    DB Bent over row - 60/12,12,12 ea arm

    Conditioning - 1000m row, 3x{21 DL 135#, 15 bar facing burpees, 9 DB S2O 50# ea hand}
    13:47
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  2. Workout 09/11/18: evening

    by , September 11th, 2018 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    Back from shutdown! I actually took the whole two weeks off and did not swim in order to give my body a little rest.

    200 swim/100 kick/200 pull
    10 x 50 on 1:05

    5 x ? on 2:00 (did 150s)
    5 x ? on 1:30 (did 100s)
    5 x ? on 1:00 (did 75s for first , then a 25)
    5 x ? on :45 (did 25's with group)

    200 loosen and out
    [Masters/Rec/2900 yds/6 min]
    ==================
    Good swim with Greg and a new gal Annie.
    Categories
    Swim Workouts
  3. Tuesday 9/11/18

    PM LCM w/ Trip + Jack @ LRRC

    2x
    400 5 FL kicks off ALL walls, every 4th 25 scull w/ SNKL
    4x150 @ 2:30 k/dr/bld w/ fins
    odd: BK
    even: FR

    36x50 @ :50 FR
    3 SMOOTH (held :37s until about halfway point, then dropped down to :36s and :35s)
    1 @ 800 PACE (:33- to :33 mid on all but the last one, where I was :31 mid)

    6x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 4400

    SHOUT OUT: Trip, who pushed me on all the SMOOTH ones, and then came out swinging on #36, going a respectable :33 mid.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 9/12/18

    by , September 11th, 2018 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 2:00 alt 25st/25fr
    3 x 100 1:30

    Kick set
    8 x 50 1:15 25mod/25fast

    Main set
    1 x 25 :45 easy
    3 x 25 :45 strong
    1 x 50 1:15 easy
    3 x 50 1:15 strong
    1 x 75 1:30 easy
    3 x 75 1:30 strong
    1 x 100 2:15 easy
    3 x 100 2:15 strong
    [All swims choice]

    Freestyle set
    1 x 400 5:45 long & strong
    2 x 300 4:15 neg split
    3 x 200 3:00 desc 1-3
    4 x 100 1:30 strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4500
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  5. Monday 9/10/18

    PM LCM Solo @ LRRC

    800 (300 swim/100 kick)
    600 (200 pull/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    2x
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 2:00 "Rouse 100s" w/ fins

    4x50 @ :50 DPS perfect stroke

    Total: 3600
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 9/11/18

    by , September 10th, 2018 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 150 3:00 50st/50fr/50st
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    3 x 25 :45 fast

    Sprint set
    3 x 50 1:45
    5 x 50 1:30
    7 x 50 1:00
    [Sprint, all swims choice]

    Freestyle set
    3 x 200 3:00 neg split
    6 x 100 1:30 desc 1-3/4-6
    12 x 50 :50 consistent pace

    Warm down
    4 x 50 1:00

    Total: 4200
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  7. 9/10/18 Workout

    by , September 10th, 2018 at 08:46 AM (Swimming Through Jello)
    Did an hour or so of yoga on Sunday. Good core work and stretching that I needed. Hammies pretty sore all weekend from big deadlift day Friday.

    Monday, 9/10/2018 Pool Workout

    For some reason my shoulders were pretty sore today. Ended up a solid practice though, lots of work done.

    400 fr - 300 k/dr/sw x50 - 200 p br 4 - 100 build to 90%

    3x50 k 1:10
    2x75 p 1:10 br3/5/7
    100 fr 2:10 90%
    3x50 k 1:10
    2x75 p 1:10 br 3/5/7
    200 fr 3:10 @ 1st 100 pace
    3x50 k 1:10
    2x85 p 1:10 br3/5/7
    300 fr @ 1st 100 pace

    //Pretty close to holding pace on the 200, really fell off on the 300 but still not a terrible effort.

    6x50 ch/fr EZ 1:00
    100 FAST (:53.3, happy with that from a push after main set!)

    6x50 ch/fr EZ 1:00
    4x(7x75 :30 - o-fr, e-IMO, :30 rest)
    o-fr FAST, e-IMO FAST

    200 warmdown

    4100y
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  8. Sarasota Y Sharks Masters GOLD Workout 9/7/18

    by , September 6th, 2018 at 11:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    4x
    1 x 100 2:15 mod
    2 x 25 :45 fast

    Sprint set
    2 x 75 1:45
    2 x 75 1:30
    2 x 75 1:15
    1 x 50 1:15 easy
    3 x 50 1:15
    3 x 50 1:00
    3 x 50 :45
    1 x 50 1:15 easy
    4 x 25 :40
    4 x 25 :30
    4 x 25 :20
    [All swims fast and choice]

    Freestyle set
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    2 x 150 2:15 last 50 strong
    4 x 75 1:05 all strong

    Warm down
    4 x 50 1:00

    Total: 4500
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  9. 9/6/18 Workout

    by , September 6th, 2018 at 11:09 AM (Swimming Through Jello)
    Thursday, 9/6/2018 Pool Workout

    Sore from pressing and ring dips Tuesday, probably a little from LCM Monday. Took a bit to get into the swing of things.

    300 fr/300 k/300 p/300 fr Dx100

    3x{6x75 fr 1:20 br 3/5 x25
    6x50 st/fr :55
    6x25 D1-3 :30}

    200 warmdown

    4100

    Updated September 6th, 2018 at 04:07 PM by JPEnge

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  10. Wednesday 9/5/18

    PM LCM w/ Trip @ LRRC

    4x w/ SNKL
    100 swim
    75 FR kick H.A.S.
    50 B&A drill
    25 scull
    :30 rest

    3x
    300 @ 4:30 FR kick H.A.S. w/ fins + SNKL
    3x100 @ 1:40 FR kick H.A.S. D1-3 w/ fins + SNKL

    4x50 EZ

    Total: 3000
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 9/6/18

    by , September 5th, 2018 at 11:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:30
    6 x 50 1:05 stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3x
    1 x 75 1:45
    1:00 [vertical kick]
    1 x 25 :45 fast

    Main set
    3x
    1 x 100 2:15 stroke
    1 x 100 1:45 free
    1 x 100 2:00 IM or alt 25st/25fr
    [RD1 IM strong, RD2 free strong, RD3 stroke strong]
    [All other swims mod w/perfect stroke]

    Freestyle set
    2x
    4 x 75 1:10 desc 1-4
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4400
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  12. Tuesday 9/4/18

    PM LCM w/ Trip + Jack @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:30 BK k/sw/dr/bld w/ fins
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x75 @ 1:30 kick H.A.S. alternate 50 FL/50 FR w/ fins + SNKL

    10x100 @ 1:40
    odd: FR
    even: BK

    Total: 3400

    Updated September 5th, 2018 at 08:13 AM by Calvin S

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 9/4/18

    by , September 4th, 2018 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 50 1:00 stroke
    2 x 150 3:30 kick
    4 x 100 1:30
    8 x 25 :30 strong

    Stroke set
    3x
    4 x 25 :45 perfert stroke
    1 x 50 1:15 easy free
    1 x 100 2:15 strong
    [RD1 best stroke, no free, RD2/3 choice]

    Freestyle set
    1 x 400 5:45 long & strong
    1 x 100 1:30 strong
    1 x 300 4:15 long & strong
    1 x 100 1:30 strong
    1 x 200 3:00 long & strong
    1 x 100 1:30 strong
    1 x 100 1:30 long & strong
    1 x 100 best effort

    Sprint set
    20 x 25 :40 alt 3fast/1easy choice

    Warm down
    4 x 50 1:00

    Total: 4350
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  14. 9/4/18 Workout

    by , September 4th, 2018 at 08:08 AM (Swimming Through Jello)
    Tuesday, 9/4/2018 CrossFit Workout

    Warmup - assault pike, ring rows, pushups, stretching, PVC warmup

    Strength - A) BTN Press - 45/5, 75/5, 95/5
    B) BTN power jerk - 135/3, 165/3, 185/3
    C) Split Jerk - 205/2, 225/2, 235/2, 245/2

    Conditioning - 3 rounds
    20 front rack lunges 75#
    15 ring dips
    5:05
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  15. Sarasota Y Sharks Masters GOLD Workout 9/3/18

    by , September 3rd, 2018 at 11:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    8 x 25 :45 stroke
    6 x 50 :50 desc 1-3/4-6

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

    Sprint set
    2x
    2 x 50 :45
    3 x 50 1:00
    4 x 50 1:15
    1:00 break
    [Consistent fast pace on all]
    [All swims choice]

    Freestyle set
    3 x 200 3:00 long & strong
    3 x 200 2:50 desc 1-3
    3 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  16. Lots of Stuff

    by , September 3rd, 2018 at 10:04 AM (Swimming Through Jello)
    Plenty of things going on end of this week/weekend. Did some fitness-type stuff I haven't done for awhile so I am pretty sore sitting here typing this Monday morning.

    Thursday, 8/30/2018 CrossFit Workout

    Shoulder warmup, rowing, stretching

    Strength - A) Bench Press 45/5, 135/5, 155/3, 175/3, 190/6, 155/10,10,10
    B) DB Bent over row - 50/15, 15, 15 ea arm

    Conditioning - EMOM 16
    1 - wall walk + 20 shoulder taps
    2 - 12 cal assault bike
    3 - 45 sec ring plank
    4 - 15 KB swing 53#

    Friday, 8/31/2018 CrossFit Workout

    Warmup - PVC warmup, plyos, stretching, DL warmup

    Strength - A) Deadlift 135/5, 225/5, 290/3, 335/3, 375/7, 290/10,10,10
    B) KB waiter's walk - 60m ea arm, 53# x 3 sets

    Conditioning - 1000m row - 3x{21 DL 135#, 15 bar facing burpees, 9 S2OH 135#}
    14:12
    D-E-D-dead after that one!

    Saturday, 9/1/2018 CrossFit Workout

    Warmup - 800m jog, TTB warmup, stretching

    Conditioning - teams of 2, AMRAP 20
    60 TTB
    50 box jump overs 24"
    40 cal assault bike
    30 DB S2OH 50# ea hand
    500m row (each)
    1 round + 925m row (I finished the row at like 20:10)

    Then - wife and I rented Lime Bikes and took a 9 mile bike around Forest Park. Took 1:15 because we are bad bikers and also the bikes were one speed.

    Sunday 9/2/2018 Stuff

    45 min kayak on Creve Coeur Lake
    Dug up a bunch of honeysuckle stumps and roots

    Monday 9/3/2018 Pool Workout
    Garbage yardage with Rockwood Masters (LCM)

    Don't remember all the intervals, they weren't fast, I wasn't fast... everything was pretty sore today. But glad to get back in the pool after the week off.

    200 fr/100 bk/200 k/200 p

    400 fr
    4x100 k/fins

    300 25 bk/75 fr
    3x100 IM

    300 p/pads + snorkel
    6x50 o-bk e-fr

    200 bk/fr x50
    6x50 k/fins

    6x50 2 st 1 fr
    8x25 IMO

    100 warmdown

    3800m
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  17. Saturday 9/1/18

    PM LCM w/ Trip + Dr. J @ LRRC

    1000 SKIPS

    3x
    200 @ 2:40 FR kick in S-line on back w/ 10 UW FL kicks off each wall w/ fins
    2x100 @ 1:40 FL kick w/ fins + BD

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    8x150 @ 2:10
    4 - D1-4 pull w/ SP + SNKL (1:59, 1:56+, 1:54, 1:49)
    4 - D1-4 swim (1:59+, 1:57, 1:53, 1:46)

    100 EZ

    Total: 4600

    SHOUT OUT: Trip Strauss...first time holding under 1:30/100 since returning from injury. "Don't call it a comeback!" - LL Cool J
    Categories
    Swim Workouts
  18. Thursday 8/30/18

    PM LCM w/ Trip + Jack @ LRRC "Quality over quantity"

    400 swim
    4x50 @ 1:00 25 B&A drill/25 swim w/ SNKL

    8x100 @ 2:00
    3 - D1-3 (1:13, 1:12, 1:10)
    5 - BEST AVG (1:08-, 1:07+, 1:08, 1:08+, 1:07)

    5x100 @ 1:40 FR breathe every 4 pull w/ SP

    100 EZ

    Total: 2100

    SHOUT OUTS: Trip and Jack. They did 10x100 BEST AVG. I got in late so I needed to warm up first :/
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 8/31/18

    by , August 30th, 2018 at 04:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    8 x 25 :30 strong

    Main set
    4 x 25 :45 strong
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 100 2:00 neg split
    1 x 100 2:15 kick
    4 x 50 1:00 build
    1 x 100 2:15 kick
    4 x 25 :45 strong
    [All swims choice]

    Freestyle set
    8 x 50 :50 pace NO GEAR
    1 x 400 5:40 PULL
    6 x 50 :50 pace NO GEAR
    1 x 300 4:20 PULL
    4 x 50 :50 strong NO GEAR
    1 x 200 best effort PULL

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  20. 8/28-8/29

    by , August 30th, 2018 at 11:23 AM (Swimming Through Jello)
    Tuesday, 8/28/2018 CrossFit Workout

    Warmup - Rowing, plyos, stretching

    Strength - A1) Push Press - 45/6, 135/6, 155/6, 175/6,6,6
    A2) Ring Rows - 3x15
    A3) DB walking lunge steps - 3x20x50#s

    Conditioning - 3 rounds
    20 hang power clean 95#
    20 front squat 95#
    20 hand release pushups
    8:27

    Wednesday, 8/29/2018 CrossFit Workout

    Warmup - PVC warmup, pullups warmup

    Strength - Weighted Pullups, 70/3x4, 75/3x4

    Conditioning - 2x15min AMRAP, 5min rest between
    15 OHS 75#
    100m farmers carry 70#s
    200m run (add 200m ea round)
    30 cal row (add 10 cal ea round)
    3 rounds + 53 cal row

    Wife is out of town T-F this week so I take care of dogs in the morning... unfortunately that means I don't have time to fit in to swim mornings. So CF Thursday afternoon it is.
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