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Swim Workouts

  1. Monday 12/10/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    400 swim every 4th 25 scull
    4x75 @ 1:20 BK k/dr/sw
    3x100 @ 1:25 TOFU w/ fins

    3x100 @ 1:40 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:35 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    500 EZ

    Total: 3000

    PM Swim:

    500 swim every 4th 25 kick H.A.S. w/ SNKL

    3x500 @ 6:15 D1-3 pull w/ paddles + SNKL (6:06, 5:56, 5:47)
    1:15 REST
    5x300 @ 3:45 kick on back 5 FL kicks off every wall w/ fins
    1:15 REST
    5x100 @ 1:15 (1:08, 1:06, 1:08, 1:06, 1:12)
    50 @ 1:15 EZ
    5x100 @ 1:10 (1:05, 1:05, 1:05, 1:05, 1:05, 1:08)
    50 @ 1:10 EZ
    5x100 @ 1:05 (1:01, 1:03, 1:07*, 1:03, 1:01)
    *Missed #3 took 10 extra seconds and finished last 2!

    200 EZ

    Total: 5300
    Categories
    Swim Workouts
  2. Thursday 12/6/18

    PM SCY w/ Trip (2x50 only) @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    200 I.M. drill
    4x125
    RD1 @ 2:00 kick 1st/5th 25 UW w/ fins
    RD2 @ 1:35 swim D1-4 (1:26, 1:21, 1:18, 1:16)

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

    2x50 @ :50 @ 200 PACE (or faster) (:25, :25+)

    5x100 @ 1:30 kick 50 FR/50 FL w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  3. Wednesday 12/5/18

    PM SCY w/ Trip (3x50 only) @ LRRC

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    6x100 @ 2:00
    odd: BR "Hullabaloo" **
    even: BK k/sw/dr/bld

    3x50 @ :50 @ 200 PACE (:26+, :26+, :26)

    150 25 BK/25 FR
    300 kick 25 FR/25 FL w/ fins + BD

    Total: 3000

    ** Hullabaloo is:
    25 BR kick w/ BD + buoy (to focus on narrow kick)
    25 3 kicks/1 pull
    25 2 kicks/1 pull
    25 BR kick w/ BD (carrying buoy back on board)
    Categories
    Swim Workouts
  4. Tuesday 12/4/18

    PM SCY w/ Trip (5x50 and 4x50 only) @ LRRC

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

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x
    3x100 @ 1:15 AE kick w/ fins + BD
    4x25 @ :45 FAST FL kick UW w/ fins
    1:15 REST

    100 EZ

    5x50 @ :50 @ 200 PACE (:27-, :27-, :27, :27, :27+)
    150 EZ
    4x50 @ :50 @ 200 PACE (:27, :27, :27, :27)

    5x100 @ 1:30 kick H.A.S. w/ fins + SNKL
    odd: 50 FR/50 FL
    even: 50 FL/50 FR

    Total: 4600
    Categories
    Swim Workouts
  5. Monday 12/3/18

    PM SCY w/ Trip (6x50 only) @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 pull w/ SNKL

    4x100 @ 1:10 (1:04, 1:04, 1:04, 1:05)
    1:10 REST
    3x100 @ 1:10 (1:01+, 1:02, 1:02+)
    1:10 REST
    2x100 @ 1:10 (1:00, 1:01-)
    1:10 REST
    100 @ 1:10 (:58+)

    **1:50 REST** (Trip wanted to get started on this, his second round of 6x50, ASAP)

    6x50 @ :50 FAST (:28+, :29-, :29-, :29, :29-, :28)
    100 EZ

    10x50 @ 1:00 kick H.A.S. w/ fins + SNKL
    odd: 25 FR/25 FL
    even: 25 FL/25 FR

    Total: 3700
    Categories
    Swim Workouts
  6. Saturday 12/1/18

    PM SCY w/Trip @ LRRC

    8x150 @ :15 rest 75 kick H.A.S./75 swim w/ fins + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x100 @ 1:30 D1-3, HOLD 4/5 (1:03, 1:01, :59-, :58+, :59)
    100 EZ

    10x50 @ 1:00 kick H.A.S. w/ SNKL
    Odd: 25 FR/25 FL
    Even: 25 FL/25 FR

    Total: 2700
    Categories
    Swim Workouts
  7. Friday 11/30/18

    PM SCY Solo @ LRRC

    12x100 @ :10 rest w/ SNKL
    #1 - 75 FR kick H.A.S./25 scull
    #2 - 50 FR kick H.A.S./25 swim/25 scull
    #3 - 25 FR kick H.A.S./50 swim/25 scull
    #4 - 75 swim/25 scull

    12x125 @ 2:00 kick w/ fins
    Odd: last 25 UW
    Even: first 25 UW

    12x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    Total: 3300

    Updated December 1st, 2018 at 08:05 PM by Calvin S

    Categories
    Swim Workouts
  8. Wednesday 11/28/18

    PM SCY w/ Trip @ LRRC

    10x100 @ 2:00 (50 FR kick H.A.S./25 R side kick/25 R arm swim) w/ SNKL
    8x25 @ :45 UW FL kick H.A.S.

    10x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    6x50 @ :10 rest FL kick on BK H.A.S.

    Total: 2500
    Categories
    Swim Workouts
  9. Tuesday 11/27/18

    PM SCY w/ Trip + Jack @ LRRC

    10x100 @ :10 rest kick H.A.S. w/ SNKL
    odd: FR
    even: FL

    8x25 @ :05 rest w/ SNKL
    odd: side kick
    even: 1 arm FR (R arm only)

    15x100 @ 1:30 FR kick H.A.S. w/ SNKL

    6x50 @ :10 rest FL kick on BK H.A.S.

    Total: 3000
    Categories
    Swim Workouts
  10. Monday 11/26/18

    AM SCY Solo @ LRRC

    10x100 @ :10 rest kick H.A.S. w/ SNKL
    odd: FR
    even: FL

    7x200 @ :15 rest kick H.A.S. (50 FR/50 FL) w/ fins + SNKL

    100 EZ kick on back (25 FR/25 FL)

    Total: 2500

    Giving my shoulders a break this week. Plan to just kick with hands at sides with a snorkel.
    Categories
    Swim Workouts
  11. Saturday 11/24/18

    PM SCY w/ Trip + Michael (+ Doug and Jim Robbins as Chief Split Getters) @ LRRC "Four on Seven"

    400 swim every 4th 25 scull w. SNKL
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    4x25 @ :30 V.S.
    175 EZ

    4x @ 7:00
    200 DIVE FAST
    200 EZ

    25 EZ
    2x200 @ :10 rest kick H.A.S. w/ fins + SNKL

    Total: 3200

    SHOUT OUT: Doug and Jim for getting splits. Trip for throwing down hard. Michael for hanging tough through the set. This one hurt A LOT!

    Results:
    11/24/18 (SCY) - 1:59.11 (57.15/1:01.86), 1:59.98 (58.78/1:01.20), 2:00.91 (59.16/1:01.75), 2:02.96 (1:00.34/1:02.62) (Nike brief)

    Trip's Results:
    11/24/18 (SCY) - 2:09.71 (1:02.96/1:06.75), 2:12.28 (1:04.31/1:07.97), 2:12.22 (1:04.61/1:07.61), 2:10.79 (1:04.19/1:06.60) (Endurance jammer)

    Michael's Results:
    11/24/18 (SCY) - 2:20.42 (no splits available), 2:26.96 (1:09.53/1:17.43), 2:29.46 (1:11.79/1:17.67), 2:32.09 (1:13.26/1:18.83) (Endurance jammer)
    Categories
    Swim Workouts
  12. Wednesday 11/21/18

    PM SCY w/ Trip (on the 4x400) @ LRRC "Happy Thresholdsgiving"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :40 swim 4/6/2 turns w/ SP

    4x100 @ 1:05 (1:00+, 1:01+, 1:02+, 1:03)
    1:05 REST
    3x100 @ 1:05 (:59+, 1:01+, 1:02)
    1:05 REST
    2x100 @ 1:05 (1:00, 1:01+)
    1:05 REST
    100 @ 1:05 (:58)

    4x400 @ 5:30
    1 - pull w/ paddles + SNKL (4:45)
    1 - swim w/ SNKL (4:44)
    1 - swim N.S. (4:29 - 2:19/2:10)
    1 - swim STRONG (4:10 - 1:00/1:03/1:04/1:03)

    400 EZ FR kick w/ fins + BD

    Total: 5000

    Holy hell I am tired. Taking Thanksgiving off.

    SHOUT OUT: Trip. He descended his 4x400 1-4, going 5:00, 4:57, 4:49, 4:37. He was also slow enough getting into the water and starting his warm-up that I had time for the threshold set before our main set!
    Categories
    Swim Workouts
  13. Tuesday 11/20/18

    PM SCY w/ Trip @ LRRC

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

    36x50 @ :50 SMOOTH FR

    200 EZ

    Total: 3500
    Categories
    Swim Workouts
  14. Monday 11/19/18

    PM SCY w/ Trip @ LRRC "Trip takes a mulligan"

    Yes, yes I know I just completed a shave/taper meet yesterday, but spare me the lectures on taking a break. There is work to be done and only 145 days until I dive in to the 1650 at YMCA Nationals. Also the back half of this week may be a wash with the holidays. Also also Trip wasn't happy with his workout yesterday (the only change being that I wasn't there...go figure?), so he took a do-over.

    2x
    300 BK w/ 4 FL kicks off every wall
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 pull breathe 2-4-6 by 50 w/ SP

    8x50 @ 1:00 SMOOTH FR kick w/ BD

    3x
    300 @ 4:00 D1-3 (3:37, 3:26, 3:14)
    3x100 @ 1:30 D1-3
    RD1: 1:12, 1:06+, 1:00+
    RD2: 1:10, 1:05, 1:00
    RD3: 1:07, 1:03, :59-

    200 EZ

    Total: 4200

    SHOUT OUT: Trip. I think today was better for him than yesterday. He blamed the pool temperature, but I think he was just pining away for me and couldn't focus :P
    Categories
    Swim Workouts
  15. Tuesday 11/13/18

    PM SCY Solo (w/ Trip as chief split-getter) @ LRRC

    400 swim every 4th 25 kick on back in S-line
    3x100 @ 1:20 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    375 EZ

    "Broken 500 FR" (w/ B70 Neuro Comp full body suit)
    4x75 @ :15 rest (41.94, 43.70, 44.02, 44.07)
    4x50 @ :10 rest (28.84, 29.44, 29.56, 27.82)

    Time: 4:49.39

    425 EZ

    Total: 2500

    SHOUT OUT: Trip, for once again delaying the start of his workout to time me.
    Categories
    Swim Workouts
  16. Monday 11/12/18

    PM SCY w/ Trip @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 pull w/ paddles + SNKL

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x200 @ 4:00 D1-3 (2:25, 2:15, 2:03)
    100 EZ
    4x50 @ :50 @ 200 FL PACE (:30, :30, :30, :30-)

    300 EZ

    Total: 3200

    SHOUT OUT: Trip. He did 3x300 @ 4:00 and then a 300 FAST. Final time on the 300 FAST: 3:21. Once again, that old geezer dropped the hammer
    Categories
    Swim Workouts
  17. Saturday 11/10/18

    PM SCY w/ Trip @ LRRC

    1000 swim 100 FR/100 BK

    9x200 @ 2:30
    3 - SMOOTH pull w/ paddles + SNKL (2:22, 2:21, 2:22)
    6 - D1-3 in pairs (2:25, 2:25, 2:18, 2:18, 2:12, 2:10)

    6x100 @ 1:30
    3 - swim breathe every 4
    3 - kick w/ fins + BD

    Total: 3400
    Categories
    Swim Workouts
  18. Friday 11/9/18

    PM SCY w/ Trip (as chief split-getter) @ LRRC "Friday Super Suit Broken Swim Fly Day"

    400 swim every 4th scull
    300 pull w/ paddles + SNKL
    200 kick 50 FR/50 FL w/ BD
    100 I.M. drill

    3x100 @ 1:20 D1-3
    4x25 @ :30 V.S. FL
    175 EZ

    "Broken 200 FL" (w/ B70 Neuro Comp full body suit)
    100 @ :15 REST (56.88)
    2x50 @ :10 REST (29.26, 29.74)

    Time: 1:55.88

    125 EZ
    6x100 @ 1:15 swim w/ paddles + fins + SNKL

    Total: 2500

    SHOUT OUT: Trip, for delaying the start of his workout to get my splits for me!
    Categories
    Swim Workouts
  19. Thursday 11/8/18

    PM SCY w/ Trip + Jack @ LRRC

    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

    4x100 @ 1:20 D1-4
    4x50 @ 1:00 "Progressive Freestyle"

    100 @ 1:20 pull w/ paddles + SNKL (1:13)
    200 @ 2:40 pull w/ paddles + SNKL (2:25)
    300 @ 4:00 pull w/ paddles + SNKL (3:27)
    400 @ 5:20 pull w/ paddles + SNKL (4:17)
    300 @ 4:00 swim BIG N.S. (1:46/1:39)
    200 @ 2:40 swim BIG N.S. (1:08/1:03)
    100 @ 1:20 swim BIG N.S. (:32/:30)

    300 EZ

    Total: 3500
    Categories
    Swim Workouts
  20. Wednesday 11/7/18

    PM SCY Solo @ LRRC "Smells Like Taper Spirit"

    400 (150 swim/50 kick)
    300 (100 pull/50 kick)
    200 (50 swim/50 kick)
    100 I.M. drill

    4x75 @ 1:10 D1-4 :51, :49+, :46+, :44)
    6x50 @ :40 swim w/ SP
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    200 EZ

    8x100 @ MILE PACE (goal pace for next weekend: sub 1:04)
    4 @ 1:20 (1:04, 1:05, 1:05, 1:04)
    2 @ 1:15 (1:03, 1:03)
    2 @ 1:10 (1:03, 1:03+)

    2x200 @ :15 rest EZ FR kick w/ fins + BD

    Total: 3200

    Felt very labored on my 100s today. Could not get going on my pace until I actually got to the faster intervals. Not entirely sure what to make of that. Anyways, only the first day of taper so can't expect to feel fantastic already!
    Categories
    Swim Workouts
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