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Swim Workouts

  1. Thursday 8/22/19

    PM LCM w/ Trip @ LRRC

    400 swim every 4th head-up scull
    4x100 @ 2:15 “Rouse 100s” w/ fins

    4x200 @ 2:30
    2 - swim w/ 12.5 UW kick off all walls
    2 - breathe every 4 to weak side pull w/ paddles

    6x100 @ 1:45
    2 - FAST FR kick w/ BD (1:39, 1:41)
    2 - SMOOTH pull w/ SNKL
    2 - FAST FR swim (1:10-, 1:09)

    200 EZ

    Total: 2400
    Categories
    Swim Workouts
  2. Wednesday 8/21/19

    PM LCM Solo @ LRRC “I.M.”

    2x
    300 swim every 4th 25 scull w/ SNKL
    2x150 @ :20 rest 25 kick/25 drill
    #1 - FL/BK/BR
    #2 - BK/BR/FR
    3x100 @ 1:30 D1-3 pull w/ paddles + SNKL

    2x
    50 AE MAKE
    100 AE MAKE
    150 AE MAKE
    :45 REST (RD1)/1:30 REST (RD2)
    200 FAST
    100 EZ

    RD1:
    @ :40 FR
    @ 1:25 FR/BK
    @ 2:10 FR/BK/BR
    @ 2:50 FR-I.M. (2:40)

    RD2:
    @ :45 FR
    @ 1:30 BR/FR
    @ 2:15 BK/BR/FR
    @ 3:00 I.M. Try to beat FR-I.M. time (2:40-)

    Total: 3000
    Categories
    Swim Workouts
  3. Tuesday 8/20/19

    PM LCM Solo @ LRRC

    1000 SKIPS

    12x100 @ 1:35 SMOOTH FR kick w/ fins + BD

    2x300 @ 4:30 (go out strong and try to equal or beat opening split on last 100)
    #1 - 3:52 - 1:16/1:20/1:16-
    #2 - 3:49 - 1:16/1:18/1:15

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
    Categories
    Swim Workouts
  4. Monday 8/19/19

    PM LCM Solo @ LRRC

    2x
    400 @ :30 rest
    RD1: 100 FR/100 BK
    RD2: I.M. 50 dr/50 sw
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x200 @ 3:00 SMOOTH pull w/ paddles + SNKL

    100 EZ

    Total: 2700
    Categories
    Swim Workouts
  5. Friday 8/16/19

    PM LCM Solo @ LRRC "Short Axis of Evil"

    1000 SKIPS

    2x
    4x100 @ 2:30 from DIVE
    RD1:
    #1 - 15M FL NO BREATH/35 EZ/50 FL drill
    #2 - 30M FL NO BREATH/20 EZ/50 FL drill
    #3 - 50 FL NO BREATH as far as possible, after that sprint FL/50 FL drill
    #4 - EZ
    RD2:
    #1 - 2 pullouts/FAST BR to 20M mark/30 EZ/50 BR drill
    #2 - 4 pullouts/FAST BR to 30M mark/20 EZ/50 BR drill
    #3 - 50 BR FAST w/ 6x pullouts/50 BR drill
    #4 - EZ

    Total: 1800
    Categories
    Swim Workouts
  6. Thursday 8/15/19

    PM LCM Solo @ LRRC "How out of shape are you?"

    20x50 @ :50 FR w/ fins + paddles + SNKL

    4x100 @ 1:20 (1:16, 1:17+, 1:17, 1:17)
    1:20 REST
    3x100 @ 1:20 (1:15+, 1:16+, 1:16)
    1:20 REST
    2x100 @ 1:20 (1:14, 1:14+)
    1:20 REST
    100 @ 1:20 (1:10)

    200 EZ FL kick w/ fins + BD

    Total: 2200
    Categories
    Swim Workouts
  7. Wednesday 8/14/19

    PM LCM Solo @ LRRC "I.M."

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 k/dr/sw w/ fins
    RD1 @ 2:30 BK
    RD2 @ 2:20 FL
    6x50 kick w/ BD
    RD1 @ :55 FR
    RD2 @ 1:05 BR

    100 SMOOTH

    Total: 2100
    Categories
    Swim Workouts
  8. Tuesday 8/13/19

    PM LCM Solo @ LRRC "A thunderstorm ate my practice"

    1000 SKIPS

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

    Total: 1400
    Categories
    Swim Workouts
  9. Monday 8/12/19

    PM LCM Solo @ LRRC

    300 swim every 4th 25 scull w/ SNKL

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

    3x100 @ :10 rest D1-3 (1:19, 1:17, 1:14)

    200 EZ

    Total: 2200
    Categories
    Swim Workouts
  10. Friday 8/9/19

    PM LCM Solo @ LRRC

    4x w/ SNKL
    75 swim
    50 kick H.A.S.
    25 scull

    6x50 BR
    1 @ 1:20 kick w/ BD
    1 @ 1:10 drill
    1 @ 1;00 swim w/ 2x pullouts

    100 EZ

    Total: 1000
    Categories
    Swim Workouts
  11. Friday 8/2/19

    PM LCM w/ Trip @ LRRC

    4x w/ SNKL
    75 swim
    50 FR kick H.A.S.
    25 scull

    5x100 @ 2:00 D1-5 (1:17, 1:13, 1:12, 1:10-, 1:07++)

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

    100 FLOAT

    Total: 1600
    Categories
    Swim Workouts
  12. Thursday 8/1/19

    PM LCM w/ Trip @ LRRC

    5x200 @ :10 rest w/ fins + SNKL (12.5M UW kick off all walls)
    #1 - FR kick H.A.S.
    #2 - 150 kick H.A.S./50 swim
    #3 - 100 kick H.A.S./100 swim
    #4 - 50 kick H.A.S./150 swim
    #5 - swim

    4x50 @ 1:05 SMOOTH FR kick w/ BD

    6x100 @ 2:00 D1-3, 4-6 (1:14, 1:13, 1:11, 1:14, 1:12-, 1:10-)

    4x50 @ 1:20 SMOOTH BR kick w/ BD

    Total: 2000
    Categories
    Swim Workouts
  13. Wednesday 7/31/19

    PM LCM Solo @ LRRC
    CORE7 post swim

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL
    400 FL kick w/ fins + BD

    6x50 @ 2:00 SPRINT FR kick w/ BD (:41-, :41-, :43-, :45+, :47-, :45+)

    4x100 @ 1:45 FL kick w/ fins + BD

    Total: 1500

    Wow, I crashed and burned on those six fifties. Not sure why I felt so awful after #2.

    CORE7

    - table top shoulder tap (RD1/RD2), high plank to low plank (RD3)
    - plank rotations (RD1/RD2), low plank bird-dog (RD3)
    - half knee wood chop w/ 10# db
    - butterfly sit-ups
    - single leg v-up (RD1/RD2), table top crunch (:30) to table top hold (:30) (RD3)
    - half burpee (RD1/RD2), full burpee (RD3)
    - low plank knee tucks w/ gliders (RD1/RD2), low plank human saw w/ gliders (RD3)
  14. Tuesday 7/30/19

    PM LCM Solo @ LRRC

    4x150 @ :25 rest FR kick H.A.S. w/ SNKL

    8x50 @ 1:15 D1-4, 5-8 BR kick w/ BD (1:05, 1:02, :57, :53+, 1:02, 1:00, :56+, :51+)

    3x200 @ 3:00 D1-3 7 FL kicks off all walls BK kick w/ fins (2:39+, 2:35, 2:29+)

    Total: 1600
    Categories
    Swim Workouts
  15. Friday 7/26/19

    PM LCM Solo @ LRRC

    6x100 @ :20 rest FR kick H.A.S. w/ SNKL

    2x
    2x200 @ 3:30 FR kick w/ fins + SNKL
    3x100 @ 2:00 “Rouse 100s” w/ fins

    200 EZ kick/dolphin dives

    Total: 2200
    Categories
    Swim Workouts
  16. Wednesday 7/24/19

    PM LCM w/ Trip @ LRRC
    CORE7 post swim

    12x50 @ :15 rest FR kick H.A.S. w/ SNKL

    8x100 @ 2:00 BEST AVG FR kick w/ BD (1:44-, 1:42-, 1:42+, 1:44+, 1:46, 1:52, 1:48, 1:43)

    100 EZ kick/dolphin dives

    Total: 1500

    Not too bad on the FR kick. Man, LCM FR kick with a board is just the pits. It's soooo good for leg strength, but it just sucks soooo much. I went on 2:00 to keep pace with Trip who was swimming them on the same interval. Numbers five through seven probably would have been a lot faster and closer to the other six times if I had more rest!

    CORE7:
    - statue of liberty sit ups (no weight)
    - single leg v-ups
    - full body crunch
    - crunch (:30) to sit-up (:30) (RD1), sit-up (:30) to crunch (:30) (RD2), crunch to sit-up alternating (RD3) w/ 6# mb
    - sit-up with arms raised above head
    - streamline hold (RD1/RD2), leg hold 6 inches off ground w/ 6# mb between legs (RD3)
    - flutter kicks (RD1), leg hold 6 inches off ground w/ 6# mb between legs (RD2/RD3)
  17. Tuesday 7/23/19

    PM LCM w/ Trip (sort of) @ LRRC

    4x150 @ :25 rest FR kick H.A.S. w/ SNKL
    6x50 @ 1:20 FL kick H.A.S. w/ SNKL

    2x
    300 @ 4:30 D1-2 FR kick H.A.S. w/ fins + SNKL (4:05+, 3:51)
    3x100 @ 1:40 D1-3 FR kick on BK in S-line w/ fins (1:17, 1:12+, 1:05+, 1:18, 1:09+, 1:03+)

    200 EZ kick

    Total: 2300

    Trip is tapering for Nationals so I did his 300/3x100 set with him. While he swam, I paced him with my kick set!
    Categories
    Swim Workouts
  18. Monday 7/22/19

    PM LCM Solo @ LRRC

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL

    16x50 @ 1:15 V.S. kick w/ BD
    FAST = FR
    SMOOTH = BR
    :40-, :40+, :42, :42- on the 4 fast 50s

    8x50 @ 1:10 FL kick w/ SNKL
    #1 - 12.5 UW/37.5 H.A.S.
    #2 - 25 UW/25 H.A.S.
    #3 - 37.5 UW/12.5 H.A.S.
    #4 - 50 H.A.S.

    100 EZ

    Total: 1800
    Categories
    Swim Workouts
  19. Saturday 7/20/19

    AM LCM Solo @ LRRC

    5x200 @ :30 rest FR kick H.A.S. w/ SNKL

    6x100 "Rouse 100s" w/ fins
    2 @ 2:30
    2 @ 2:15
    2 @ 2:00

    100 EZ

    Total: 1700
    Categories
    Swim Workouts
  20. Thursday 7/18/19

    PM LCM Solo @ LRRC

    500 FR kick H.A.S. w/ SNKL

    3x
    4x50 kick w/ SNKL

    RD1/RD3: BR H.A.S.
    RD2: FR on side (switch sides at 25)

    Total: 1100
    Categories
    Swim Workouts
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