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Swim Workouts

  1. Wednesday 12/12/18

    PM SCY Solo @ LRRC
    CORE7 post swim

    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

    2x
    3x50 @ :40 D1-3
    4x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    3x
    6x25 @ :40 FR FAST w/ 4 FL kicks off wall
    500 @ 7:00 D1-3 (5:46, 5:26, 5:22+)

    9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL

    Total: 4000

    CORE7:

    - crossover sit-ups
    - sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3)
    - full body crunch w/ 10# db
    - leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3)
    - static crunch w/ heel touch
    - mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3)
    - side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3)

    Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!
  2. Tuesday 12/11/18

    PM Weights @ LRRC
    PM SCY Solo @ LRRC

    Weights:
    3x10 BB-RDL (45#)
    3x10 BB-back squat (45#)
    3x10 S-leg curl (10#)
    3x10 S-leg extension (10#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    600 swim 4 FL kicks off all walls (100 FR/100 BK)
    6x100 I.M.
    odd @ 1:40 drill
    even @ 1:30 D1-3 (1:19, 1:13, 1:07)

    3x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    :30 REST
    4x25 @ :30 FR V.S.
    RD1 w/ paddles + fins
    RD2 w/ fins
    RD3 no equipment
    :30 REST

    200 EZ

    Total: 2300
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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
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