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Swim Workouts

  1. Tuesday 6/25/19

    AM LCM w/ BASH @ Main Pool

    2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL
    STRK = I.M. order no FR

    6x50 @ :10 rest w/ SNKL
    1 - R-arm FR
    1 - R-side kick
    1 - FR kick H.A.S.

    2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL

    12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL
    1 @ 1:00
    2 @ :55

    8x150 @ 2:20 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  2. Monday 6/24/19

    AM LCM w/ BASH @ Main Pool

    300 FR kick H.A.S. w/ SNKL
    12x50 @ :10 rest mixed kick H.A.S. w/ SNKL

    16x50 @ 1:10 kick H.A.S. 25 FAST/25 SMOOTH w/ fins + SNKL
    4 - FL (FAST = UW)
    4 - FR

    4x250 @ 3:45 SMOOTH FR kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  3. Saturday 6/22/19

    AM LCM @ M. E. Lyons YMCA "Summer Cuda Classic" Day #1

    It is amazing what a week of heavy training will do to you. Here I was, a week ago, with only a minuscule amount of rest, sprinting like a champ. Today, back to my regular middle distance repertoire, I felt like I was swimming through soup.

    200 BK - 2:51.55 (1:21.67/1:29.88) - I lost my legs big time on the back 100. Not only did I lack a kick, but my legs felt like I was dragging two cinder blocks through the water.

    200 FR - 2:19.71 (1:07.79/1:11.92) - Again with the no legs. My freestyle has felt like it had a spring in its step all week, but today, when it came time to race, it just felt sluggish.

    400 FR - 4:59.66 (1:11.19/1:16.42/1:17.32/1:14.73) - First of all I had to wait FOREVER to swim this event. I had great walls and found myself grabbing a little more water than I did on the 200, but again, felt sluggish. Also not sure which genius decided to schedule the 200 FR and 400 FR back to back.

    Total: 2900
  4. Thursday 6/20/19

    AM LCM w/ BASH @ Main Pool "I.M. + Recovery"
    AM Weights @ YMCA

    Swim:

    800 SKIP

    3x
    2x50 @ 1:00 STRK drill
    100 @ 1:40 D1-3 (1:22, 1:17, 1:12)
    STRK = I.M.O. by RD

    2x300 @ 5:00 I.M. (done as 3x100 I.M. 1 kick/1 drill/1 swim) w/ fins
    2x200 @ 3:30 FR kick H.A.S. w/ fins + SNKL
    2x300 @ 5:00 I.M. (done as 50 FL/50 BK/50 BR) w/ fins
    2x200 @ 3:15 FR kick H.A.S. w/ fins + SNKL

    100 EZ

    Total: 3500

    Weights:

    3x8 DB shoulder press (10/20#)
    3x8 DB S-arm bicep curl (10/20#)
    3x8 DB tricep extension (10/20#)
    3x8 DB S-arm row (10/20#)
    3x8 DB bench press (10/20#)
    3x10 hip adductor (50#)

    3x10 hip abductor (50#)
  5. Wednesday 6/19/19

    AM LCM w/ BASH @ Main Pool

    500 swim every 4th 25 head-up scull
    10x50
    odd @ :50 FR
    even (#2, 4, 6) @ 1:05 kick on back in S-line
    even (#8, 10) @ :55 BK

    12x100 w/ fins
    4 @ 1:45 FR kick w/ BD
    4 @ 1:40 BK kick in S-line
    4 @ 1:30 FR swim

    12x100
    odd: STRK/FR by 25
    even: FR/STRK by 25
    4 @ 1:40 STRK = BK
    4 @ 1:45 STRK = FL
    4 @ 1:50 STRK = BR w/ FL kick

    4x200 @ 3:00 pull w/ SNKL
    1:00 REST
    4x200 @ 3:00 pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:00 swim w/ SP + SNKL

    24x50 @ 1:00
    #1/#6 - FAST
    #2-5 - SMOOTH

    3x
    50 DIVE FAST (30.3, 29.3, 29.4)
    150 EZ

    100 EZ

    Total: 7700
    Categories
    Swim Workouts
  6. Tuesday 6/18/19

    AM LCM w/ BASH @ Main Pool
    AM Weights @ YMCA

    Swim:

    4x200 @ :10 rest
    1/3 - FR
    2 - BK
    4 - I.M. drill

    5x w/ SNKL
    100 @ :10 rest FR
    50 @ :10 rest FL drill (25 R arm/25 L arm)
    50 @ :10 rest BR drill (BR w/ FL kick)

    4x
    100 @ :10 rest BK
    50 @ :10 rest 25 kick on back in S-line/25 double arm BK

    100 BK SMOOTH

    2x150 @ :20 rest SMOOTH FR kick w/ BD

    3x
    2x50 @ 1:05 FAST FR kick w/ BD
    100 @ 1:50 SMOOTH FR

    5x100 @ 1:30 WHITE (1:21, 1:20+, 1:21+, 1:20+, 1:21)
    1:30 REST
    4x100 @ 1:25 PINK (1:16, 1:17, 1:17+, 1:16+)
    2:10 REST
    3x100 @ 1:20 RED (1:14-, 1:14+, 1:12-)

    200 EZ

    Total: 4800

    Weights:

    3x8 BB RDL (45/65#)
    3x8 BB back squat (45/65#)
    3x8 S-leg glute (30/70#)
    3x8 S-leg curl (10/30#)
    3x8 S-leg extension (10/30#)
    3x10 hip adductor (30#)
    3x10 hip abductor (30#)
  7. Monday 6/17/19

    AM LCM w/ Blue Ash Dolphins (BASH) @ Blue Ash YMCA Main Pool "Hey Bill, you like 150s?"
    PM SCY w/ BASH @ Blue Ash YMCA Ferris Pool "Power, Resistance, Speed"

    AM Swim:

    4x
    100 swim
    50 S-line kick on back

    12x150
    4 @ 2:35 50 BK/25 L-side kick/25 R-side kick/50 FR
    4 @ 2:25 50 BK/25 S-line kick on back/75 FR
    4 @ 2:15 FR

    12x150
    4 @ 3:00 FR kick H.A.S. w/ fins + SNKL
    4 @ 2:20 FR w/ SP + fins + SNKL
    4 @ 2:15 25 catch-up drill/25 FR w/ SP + SNKL

    3x150 @ :10 rest drill I.M. (no FR)

    **Bill said his swimmers' BK starts were awful this past weekend so we spent 10 minutes working on BK starts, primarily focusing on arching the back.

    3x150 @ 2:30 EZ

    Total: 5100

    PM Swim:

    400 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:45 FR kick w/ BD
    5x100 @ :10 rest pull w/ paddles + SNKL

    4x
    3x25 @ :30 rest FAST w/ chute (half closed, RD1/RD2) or bucket (RD3/RD4)
    3x25 @ :20 rest FAST
    75 EZ
    Odd RDs - FR
    Even RDs - FL

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  8. Wednesday 6/12/19

    PM LCM w/ Trip @ LRRC

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

    5x
    100 @ 2:00 FR 50 "Matt Biondi" drill/50 B&A drill w/ SNKL
    100 @ 2:00 FR 75 build/25 overkick (maintaining arm speed from the build) w/ SNKL
    100 @ 2:00 FR FAST "Let the ponies run" (1:06, 1:05, 1:06, 1:06+, 1:06)

    400 EZ FL kick w/ fins + BD

    Total: 2500
    Categories
    Swim Workouts
  9. Tuesday 6/11/19

    PM LCM w/ Trip @ LRRC

    500 swim every 4th scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x200 @ 3:00 D1-3 (2:42, 2:33, 2:23+)
    4x100 @ 1:40 50 B&A drill/50 swim w/ SNKL
    200 Perfect Stroke!
    200 RACE/PUSH TRIP! (2:29-)
    2x100 @ :15 rest FL kick w/ fins + BD
    100 RACE/PUSH TRIP (1:10-)

    Total: 2600
    Categories
    Swim Workouts
  10. Monday 6/10/19

    PM LCM Solo @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 2:00 FR kick w/ BD
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x200 @ 3:40 50 BR/50 FR
    #1 - pull w/ SP + band
    #2 - pull w/ band
    #3 - swim

    4x50 @ :30 rest DIVE FAST 1/3/5/7 BR strokes + rest EZ
    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  11. Saturday 6/8/19

    PM LCM w/ Trip + Marvin @ LRRC "Six on Five"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick 50 FR/50 BR w/ BD
    100 I.M. drill

    4x50 @ :50 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    6x @ 5:00
    100 DIVE FAST
    50 EZ

    6x100 @ 1:40 EZ

    Total: 3100

    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)
    3/2/19 (SCY) - 53:05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)
    6/8/19 (LCM) - 1:04.60* (31.00/33.60), 1:03.62 (30.80/32.82), 1:05.71 (31.65/34.06), 1:06.08 (32.33/33.75), 1:07.56 (32.48/35.08), 1:07.51 (32.60/34.91) (Finis Brief, *forgot to remove drag suit on #1)

    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)
    3/2/19 (SCY) - 1:00.73 (29.42/31.31), 1:00.87 (29.62/31.25), 1:00.67 (29.34/31.33), 1:00.87 (29.38/31.49), 1:00.25 (29.08/31.17), 1:01.03 (29.46/31.57) (Endurance jammer)
    6/8/19 (LCM) - 1:08.94 (33.62/35.32), 1:09.92 (34.11/35.81), 1:09.62 (33.93/35.69), 1:10.04 (34.22/35.82), 1:10.19 (34.21/35.98), 1:09.32 (34.03/35.29) (Endurance Jammer)

    Marvin's Results (50s):
    6/8/19 (LCM) - 37.24, 37.50, 37.67, 37.55, 38.30, 37.86 (Tyr Jammer)

    Today's iteration of this set was very, very difficult. Without Doug "Chief Split-Getter" Martin, we had to take turns timing one another and stagger our swims. This meant that where we normally got 100-150 yards/meters of easy swimming between each fast 100, we barely had time for a 50. And then we had to stand around on the deck timing, while we marinated in our lactic acid. Doing this set LCM is already tough enough, but with the limited easy swimming, I personally felt this set like I never have before!
    Categories
    Swim Workouts
  12. Friday 6/7/19

    PM LCM w/ Trip @ LRRC "Recovery"

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

    12x150 @ 2:10 w/ fins + SNKL
    odd: 50 FR kick H.A.S./50 swim/50 FR kick H.A.S.
    even: 50 swim/50 FR kick H.A.S./50 swim

    100 EZ
    3x100 @ 1:40 RACE TRIP!
    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  13. Thursday 6/6/19

    PM LCM w/ Trip @ LRRC
    PM Weights @ LRRC

    Swim:

    700 swim every 4th 25 scull w/ SNKL

    10x200 @ 2:50
    4 - pull w/ SP + SNKL
    3 - swim w/ 12.5 UW kick off all walls (these wrecked me going on a 2:50 send off)
    3 - swim D1-3 (2:42, 2:33, 2:26)

    100 EZ
    3x100 @ 1:40 FAST (1:09-, 1:09-, 1:08+)
    100 EZ

    Total: 3200

    Weights:

    3x10 DB shoulder press (10/20#)
    3x10 DB S-arm bicep curl (10/20#)
    3x10 DB tricep extension (10/20#)
    3x10 DB S-arm row (10/20#)
    3x10 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Bit of a reversal today. Trip wanted to swim at noon to avoid the nasty weather moving into Little Rock this afternoon, and there wasn't enough time for me to lift before the swim.
  14. Wednesday 6/5/19

    PM LCM Solo @ LRRC "I.M."
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    16x25 @ :30 2 drill/2 swim I.M.O.

    4x150 @ 2:15 light D1-4 pull w/ SP + SNKL

    4x50 @ 1:00 FL drill 3R/3L/3 full stroke w/ fins
    2x200 @ 3:10 D1-2 (100 BK/50 BR/50 FR)
    4x50 @ 1:00 FL drill 3R/3L/3 full stroke w/ fins
    2x200 @ 3:10 D1-2 (50 BK/100 BR/50 FR)

    100 EZ

    Total: 3500

    CORE7:

    - power sit up (RD1), w/ 10# db (RD2), elevated bicycle kicks (RD3)
    - statue of liberty sit ups (switch arms at :30 mark) w/ 10# db
    - Russian twists w/ 10# db
    - high plank/low plank, last :30 switch to plank rotations (RD3)
    - side plank w/ hip dip (switch sides every :15)
    - 1/2 Burpee (no jump or push up) w/ 8 mountain climbers (RD1), 6 mountain climbers (RD2), 4 mountain climbers + add the push-up (RD3)
    - single leg v-up w/ 10# db (RD1), alternating scissor kick + random v-up on command (RD2), w/ 10# db (RD3)
  15. Tuesday 6/4/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC

    Weights:

    3x10 BB RDL (45/65#)
    3x10 BB back squat (45/65#)
    3x10 S-leg glute (30/70#)
    3x10 S-leg curl (10/30#)
    3x10 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    600 swim every 4th 25 scull w/ SNKL

    4x100 @ 1:45 swim w/ chute half open
    4x100 @ 1:45 kick w/ fins + BD + chute half open
    2x200 @ 3:30 swim w/ SP + fins + chute half open
    400 @ 7:00 FAST (4:53 - 1:11/1:14/1:14/1:14)
    100 EZ

    3x100 @ 1:40 RACE TRIP!
    4x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 3000
  16. Monday 6/3/19

    PM LCM Solo @ LRRC "Modified Grothe kick set...it was 'inzane.'"

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    500 @ 10:00 STRONG FR kick w/ BD (9:34)
    5x200 @ 2:50 STRONG FR kick w/ fins + BD
    :50 REST
    5x100 @ 1:55* FAST FR kick w/ BD (1:43, 1:43+, 1:44-, 1:43+, 1:42)
    *100s interval was based off average 100 kick time from the 500 (avg = 1:54.8)

    100 EZ
    8x50 @ 1:00 "Matt Biondi" drill
    - 2 FR w/ SNKL
    - 2 BK

    100 @ 1:30 SMOOTH
    200 @ 3:00 SMOOTH
    300 @ 4:30 SMOOTH
    * Trip got in at this point and I started his set with him but used it as active recovery.

    Total: 5100

    Not sure who all reads this and follows SwimSwam's practice + pancakes series, but I got the kick set from this week's installment. I obviously can't make 1:25/100 LCM (if I did it SCY I would consider myself a badass!), but I told myself if I added fins I would try to make 1:25/100 base. I also wasn't sure what to expect on the 500 kick, which is why I used that to determine my interval for the fast 100s.
    Categories
    Swim Workouts
  17. Sunday 6/2/19

    PM LCM w/ Trip @ LRRC

    1000 SKIPS

    40x50 @ :50 PINK

    100 EZ
    3x100 @ 1:40 D1-3 (1:12, 1:10+, 1:08-)
    100 EZ

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

    Total: 4100

    SHOUT OUT: Trip, who crushed this set, going 800 pace for all 40. I felt very lethargic today. Not the best practice for me!
    Categories
    Swim Workouts
  18. Friday 5/31/19

    AM LCM Solo @ LRRC "And God said, Let there be light: and there was light." - Genesis 1:3
    PM LCM w/ Trip? "When Trip says, 'Recovery,' I say, 'oh wait you were actually serious about only doing an 800?'"

    AM Swim:

    3x
    300
    RD1 - swim
    RD2 - FR kick w/ BD
    RD3 - pull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 @ 1:30 SMOOTH
    4x50 @ 1:00 FR D1-4
    200 @ 3:00 1st/3rd 50 FL STRONG
    100 @ 1:30 1st/3rd 25 FL STRONG
    4x50 @ 1:00 FL @ 200 PACE (:36-, :36-, :36, :36-)

    12x100 @ 1:45 FL kick w/ fins
    4 w/ BD
    4 H.A.S. w/ SNKL
    4 on back in S-line
    Total: 4100

    PM Swim:

    400 swim
    300 pull w/ SP + SNKL
    200 kick 50 FR/50 BR w/ BD
    100 I.M. drill

    8x50 @ 1:10 25 scull/25 DPS w/ SNKL
    8x50 @ 1:00 B&A drill w/ fins + SNKL
    200 EZ

    Total: 2000

    So I show up at 5:15 this morning to swim and see this:

    Click image for larger version. 

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    Now I realize that a lit up pool, while cool looking and all, isn't cause for celebration, but here's what is. The LCM pool at the Little Rock Racquet Club was built in 1975-76. In its 44 years of existence, never, not once, have the pool lights been turned on. Ever. I swim with guys who's dads and their dads founded and built the club. They say the lights were never on. Ever. I believe them. Until this morning, the only light for the pool was provided by the three floodlights (one left of the frame, one in the middle of the picture, and the one to the right).

    Meanwhile, this afternoon, I am warming up and Trip wanders on deck and says "I am doing an 800." I had no idea he literally meant he was doing just one 800. That's it. Well after my "not-so-recovery" recovery practice yesterday, and after doing that FL this morning, I took a page out of Trip's book and also did a REAL recovery today...but not a "Trip Recovery."
    Categories
    Swim Workouts
  19. Thursday 5/30/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC "Some recovery with a dash of artificial coloring"

    Weights:

    3x10 DB shoulder press (10/20#)
    3x10 DB S-arm bicep curl (10/20#)
    3x10 DB tricep extension (10/20#)
    3x10 DB S-arm row (10/20#)
    3x10 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    100 @ 1:30 WHITE
    200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL
    300 @ 4:30
    PINK
    400 @ 6:00
    SMOOTH FR kick H.A.S. w/ fins + SNKL
    400 @ 6:00
    RED (4:55)
    300 @ 4:30
    SMOOTH FR kick H.A.S. w/ fins + SNKL
    200 @ 3:00
    BLUE (2:23)
    100 @ 1:30
    SMOOTH FR kick H.A.S. w/ fins + SNKL

    100 EZ
    3x100 @ 1:40 D1-3 (1:14, 1:13, 1:10) <-- just to keep Trip honest when he was racing his 3x100!

    6x100 @ 1:40 kick w/ fins + BD
    odd: FR
    even: FL

    Total: 3000
  20. Wednesday 5/29/19

    PM LCM Solo @ LRRC "Resistance, Power, Speed"
    CORE7 post swim

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

    8x50 @ 1:00 "Progressive Freestyle"

    2x
    50 @ :20 rest 5 FAST stroke cycles + EZ to wall w/ chute full closed
    50 @ :20 rest 7 FAST stroke cycles + EZ to wall w/ chute half open
    50 @ :20 rest 9 FAST stroke cycles + EZ to wall w/ chute full open
    50 @ :20 rest 11 FAST stroke cycles + EZ to wall w/ chute full open
    50 DIVE FAST (29.7, 35.6)
    50 EZ
    2:00 REST
    RD1 - FL
    RD2 - BR

    200 EZ

    Total: 3000

    CORE7:

    - power sit-ups (RD3 w/ 10# med ball)
    - med ball toe touch (RD2/RD3 toe touch to scissor pose) w/ 10# mb
    - reverse crunch to scissor pose
    - med ball sit up w/ 10# mb
    - med ball hip raise (RD2/RD3 leg lift to hip raise) w/ 10 # mb
    - med ball jacks to med ball running man (switch on command) w/ 10# mb
    - plank rotations (RD3 high plank to low plank)
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