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AM “let’s call it 35 meters” Solo @ Disney Port Orleans Resort, Orlando “Vacation Day #3”

Finally got to the pool this morning. Going to call the length I swam about 35 meters given stroke count. Got 20 lengths easy FR and then 4x 3x35 k/dr/sw RIMO.

Side note: Disney World is NOT the happiest place on earth. My two children spent the majority of the time over the last two days at the park crying and complaining about (in no particular order): the heat, having to walk, getting wet (when it rained), not enough characters to meet, too many characters to meet (sensory overload), etc. Anyways, waiting on bus to head to cruise ship. Still hoping to get a swim in tomorrow in Nassau.

So glad to be getting away from Disney World.

Total: 1300 (when you count paddling around to help my kids in the pool as well)

PM LCM w/ Trip @ LRRC "Recovery (for real this time)"

1000 swim every 4th 25 head-up scull

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

100 EZ

Total: 1500

Swimming in a local USA-S meet this weekend, and with the yardage and work I put in on the front half of the week, combined with the amount of swimming I will be doing Friday through Sunday, I figured an easy day was necessary!

AM SCY w/ Noel Strauss @ LRRC
PM LCM w/ Trip Strauss (no relation) @ LRRC "Bringin' the wood"

AM swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
300 @ 4:00 N.S.
RD1 - WHITE/PINK
RD2 - WHITE/RED w/ SNKL

4x75 @ 1:00 light D1-4 (:48+, :48-, :47, :46+)

5x200 @ 3:00 "broken" D1-5 (2:09, 2:06, 2:02.5, 2:00+, 1:59-)
- done as 125 @ 1:30, 50 @ :40, 25 @ :00

4x100 @ 1:30 SMOOTH kick w/ fins + BD
odd: FL
even: FR

6x100 "broken"
- done as 75 @ :10 rest, 25 @ :00
odd @ 2:00 D1-3 FR kick w/ BD (1:35, 1:25, 1:18)
even @ 1:30 D1-3 FR swim (1:01+, :59, :56+)

200 EZ

Total: 4500

PM Swim:

300 swim
200 FR kick H.A.S. w/ fins + SNKL
100 "Progressive Scull" w/ SNKL

100 @ 1:30 SMOOTH pull w/ SP + SNKL
200 @ 3:00 SMOOTH pull w/ SP + SNKL
300 @ 4:30 SMOOTH pull w/ SP + SNKL
400 @ 6:00 SMOOTH pull w/ SP + SNKL
400 @ 6:00 RED (4:56)
300 @ 4:30 PINK (3:52)
200 @ 3:00 RED (2:27)
100 @ 1:30 BLUE (1:08+)

4x100 @ 1:40 FL kick H.A.S. w/ fins + SNKL

Total: 3000

SHOUT OUT: Trip, who was a very respectable 5:28, 4:12, 2:43, and 1:14 on his back 400-300-200-100!

For some reason my phone doesn't believe I have "new videos" to upload to my computer. However I was able to extract the video from our men's 200 medley relay.



John Janszen (37) - 26.45
Adrian Gil (29) - 26.50
Calvin Schildknecht (34) - 24.67
Alphonse Harris (29) - 22.83

Final time: 1:40.45

PM SCY w/ Peter Schildknecht @ Rosen Aquatic Center, Orlando, FL “Travel Day”

After a rough morning of flying, met up with my brother to do a meet warm up before Nationals start Thursday.

400 swim (100 FR/100 BK)
300 pull w/ paddles + SNKL
200 kick every 3rd 25 BR w/ BD
100 IM drill

8x50 @ 1:00 “Progressive Freestyle” w/
SNKL
8x25 V.S.
4 @ :40 FR kick w/ BD
4 @ :35 FR sw

200 EZ

Total: 1800

PM SCY Solo @ LRRC

400 swim (100 FR/100 BK)
4x75 @ 1:20 k/dr/UW w/ fins
4x50 @ 1:00 “Progressive Freestyle” w/ SNKL
4x25 @ :35 V.S.

3x100 @ 1:20
1 - build (1:02+)
2 - Mile Pace (1:00+, 1:00)

200 EZ

Total: 1500

PM SCY Solo @ LRRC "I.M."

400 swim every 4th 25 scull w/ SNKL
4x100 @ 1:50 k/sw/dr/bld "rolling I.M."
400 N.S. pull w/ paddles (2:23/2:12)
4x75 @ 1:20 k/dr/UW I.M.O. w/ fins (no BR kick)
3x100 @ 1:30 I.M. D1-3 to FAST (1:13, 1:08, 1:03)
8x25 @ :40 V.S. kick w/ BD
4 - FL
4 - FR

4x50 BK @ 200 I.M. PACE
1 @ 1:30 (:31-)
1 @ 1:10 (:31-)
2 @ :50 (:30++, :31-)

600 EZ (100 BK/100 FR)

Total: 3000

PM Weights @ LRRC
PM SCY w/ Trip + Doug (as official split getter and "100 Freestyle Sensei") @ LRRC "Six on Five"

Weights:

1x8/2x12 DB shoulder press (10/20/20#)
1x8/2x12 DB S-arm bicep curl (10/20/20#)
1x8/2x12 DB tricep extension (10/20/20#)
1x8/2x12 DB S-arm row (10/20/20#)
1x8/2x12 DB bench press (10/20/20#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)

Swim:

600 swim (100 FR/100 BK)
4x100 @ 1:45 k/sw/dr/bld
4x50 @ :35 AE
8x25 V.S.
4 @ :40 FR kick w/ BD
4 @ :30 FR swim
100 EZ

6x @ 5:00
100 DIVE FAST
150 EZ

200 EZ

Total: 3200

Results:
4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)

Trip's Results:
11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)

Doug's Results:
1/26/19 (SCY) - 59.20 (13.0/15.4/15.9/15.7)
^ Doug just did 1x100, after Trip and I were finished. The purpose was two-fold: to show us how it’s actually done, and to show us that the other 5 100s are just superfluous.

SHOUT OUT: Who else but Trip? Finally got under 1:00 on one of his 100s! Thanks to Doug for getting our times and for showing us how to actually do a 100 freestyle!

I was better this time around than last time, but not by much. I think a lot the problem was being sick, and lifting. It actually wasn't my upper body that let me down today (despite the heavier lift). It was my legs just giving out before the end of #4. Residual fatigue from lifting legs on Thursday.

Also, yeah I know I lied. Said I was going to just swim aerobic for the next few days while I got over being sick. But Trip rang the bell, and I had to answer.

PM Weights @ LRRC
PM SCY w/ Trip @ LRRC

Weights:

3x8 pull-ups
3x10 DB shoulder press (15#)
3x10 DB S-arm bicep curl (15#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (15#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)

Swim:

400 BK
odd 100s: normal BK flip turns
even 100s: crossover turns (practicing for my I.M.)

4x100 @ 1:30 pull w/ SP + SNKL
2x200 @ :20 rest FR kick w/ BD

34x75 @ 1:00
10 - FR swim 4/6/2 turns
10 - FR kick w/ fins + BD
10 - FR 3-2-1 breaths per 25 pull w/ paddles
4 - D1-4 w/ 4/6/2 turns (:50, :48, :45, :43)

250 EZ

Total: 4000

PM SCY w/ Trip @ LRRC “AE I.M. F-U!”

2x
300 swim every 4th 25 kick H.A.S. w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:00 4/1/3/1/2/1 breaths by 25 pull w/ SP

8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

10x200 @ 2:35
Odd: AE FR
Even: STRONG I.M. (2:24, 2:26, 2:26, 2:26, 2:22**)
** the last one was so much quicker than the others because Trip tried to sprint by me on the last 50 (he did all 10 FR). I had to haul ass to the finish to beat him. Not so fast, Trip.

100 EZ

Total: 4300

This workout was a bear. Happy I got through it, but I really wanted to quit already by #3. Trip felt the same way. Shout out to him for sticking with it and helping me stick with it as well!

PM SCY w/ Trip + Michael Huckabay @ LRRC

400 swim (50 FR/50 BK)
300 pull w/ SNKL
200 kick every 3rd 25 BR w/ BD
100 I.M. drill

4x125 @ 2:00 kick 1st/last 25 UW w/ fins

10x200 @ 2:30 SMOOTH FR

100 EZ

Total: 3600

PM SCY Solo @ LRRC

400 swim
300 pull w/ paddles + SNKL
4x50 @ :55 FR kick w/ BD
4x25 @ :30 V.S. swim
50 EZ

3x100 @ 1:20 @ MILE PACE +1, PACE, -1 (1:03, 1:02+, 1:02- )

150 EZ

Total: 1500

PM SCY w/ Trip (and sort of Doug?) @ LRRC

400 swim every 4th 25 scull w/ SNKL
300 pull w/ SP + SNKL
4x50 @ :55 FR kick w/ BD

3x
300 @ 4:00 D1-3 pull w/ paddles + SNKL
3x100 @ 1:30 D1-3
RD1: 3:25+, 1:05+, 1:03, :59
RD2: 3:18, 1:05, 1:02+, :58+
**RD3: 3:13, 1:04, 1:02, :58
** extra 1:00 rest before RD3

100 EZ

8x50 @ 1:10 4/3/2/1 breaths by 50

Total: 3200

SHOUT OUT: Trip, twice. Once for yesterday, he wants me to let everyone know that he beat me on every 75 except numbers 16, 17, and 20 (he did all 20 BEST AVG). And again today for dropping a :59 on the last 100 of the set. The man was looking good today.

Doug joined us on the first 4 50s at the end of practice

PM LCM w/ Trip @ LRRC "Cold AF. Rainy AF. But IDGAF."

Air temp: 54 and pouring rain
Pool temp: 69-ish

400 swim every 4th 25 scull
300 pull w/ SP + SNKL
200 FL kick w/ fins + BD
100 I.M. drill

10x200 @ 3:00
3 - pull w/ paddles + SNKL
4 - add-on FL to front w/ fins
3 - pull w/ paddles + SNKL

200 EZ

Total: 3200

SHOUT OUTS: Trip and I...probably the only two people crazy enough to swim in the unheated long course pool on a day such as this!

PM LCM w/ Trip @ LRRC "Does Trip even read this thing?"

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 D1-3
1 @ 1:30
1 @ 1:25
1 @ 1:20

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x
300 @ 4:30 D1-4 pull w/ SP + SNKL (4:08, 4:06, 3:59, 3:53)
2x150 @ 2:15 RED
RD1: 1:54, 1:54
RD2: 1:54, 1:53
RD3: 1:52+, 1:52+
RD4: 1:51, 1:48+

200 EZ

Total: 5000

PM LCM Solo @ LRRC

2x
200 BK swim
4x150 @ 2:30 k/dr/sw w/ fins
8x25 V.S.
4 - FR kick w/ BD
4 - FR swim

5x100 @1:30 pull w/ SP + SNKL
5x100 @ 1:30 FL kick w/ fins + BD

4x50 @ :10 rest EZ

Total: 3200

PM LCM w/ Trip @ LRRC

800 swim every 4th scull w/ SNKL

10x200 @ 3:00
4 - D1-4 pull w/ paddles + SNKL (2:44, 2:39, 2:35, 2:27+)
3 - swim w/ 12.5M kick off all walls
3 - D1-3 swim (2:42, 2:38, 2:35)

5x100 @ 1:40 kick w/ fins + BD
Odd: FR
Even: FL

Total: 3300

PM SCY Solo @ LRRC

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
6x50 @ :50 25 dr/25 swim
Odd: FR
Even: FL

4x300 @ 3:30 D1-4 pull w/ paddles + SNKL (3:22+, 3:19, 3:18, 3:16)

100 EZ

Total: 3100

PM LCM w/ Trip @ LRRC

400 swim every 4th 25 scull w/ SNKL
2x150 @ 2:10 D1-2 pull w/ SP + SNKL
4x50 @ :50 FR kick w/ fins + BD
4x25 @ :30 V.S.

4x100 @ 1:20
1:20 REST
3x100 @ 1:20
1:20 REST
2x100 @ 1:20
1:20 REST
100 @ 1:20

5x100 @ 1:40 pull w/ paddles
Odd: breathe every 4
Even: breathe every 6

Total: 2500

PM LCM Solo @ LRRC

1000 SKIPS

8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
6x100 @ 1:40 FL kick w/ fins + BD

5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:42, 2:40, 2:34, 2:30, 2:25)

100 EZ

Total: 3100