Swim Workouts

PM LCM Solo @ LRRC

400 swim every 4th 25 head-up scull
4x150 @ 2:20 k/dr/sw w/ fins + SNKL + BD (kick)

8x200 D1-2 pull w/ paddles + SNKL
2 @ 2:50 (2:42, 2:40)
2 @ 2:45 (2:40, 2:38)
2 @ 2:40 (2:34, 2:32)
2 @ 2:35 (2:33, 2:28+)

100 EZ

Total: 2700

AM LCM Solo @ LRRC

2x
400 swim (100 FR/100 BK)
4x150 @ 2:10 k/dr/sw w/ fins + BD (kick)

4x100 @ 1:20 (1:15-, 1:15+, 1:15+, 1:15-)
1:20 REST
3x100 @ 1:20 (1:14+, 1:15-, 1:14)
1:20 REST
2x100 @ 1:20 (1:13+, 1:14-)
1:20 REST
100 @ 1:20 (1:09++)

100 EZ

Total: 3100

PM LCM Solo @ LRRC

6x300
2 @ 4:35
2 @ 4:25
2 @ 4:15

2x200 @ 3:00 kick w/ fins
#1 - FR on back + 12.5 UW off all walls
#2 - FL w/ BD

100 EZ

Total: 2300

PM LCM w/ Trip, Srdan Markovic, and Michael Huckabee @ LRRC

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

30x50 @ :50 @ 1500 PACE

300 EZ FR kick w/ fins + BD

Total: 3000

SHOUT OUT: Trip, who was doing work on those 50s, despite being so sick he couldn’t talk. Which was nice. It means he couldn’t do any sh*t talking. Feel better, Trip! Also Michael, who did an eight mile run this morning and was still throwing down some impressive times this afternoon!

PM LCM w/ Trip @ LRRC

6x100 @ 1:45
odd: FR swim
even: FL k/sw/dr/bld

8x50 @ :50 FL kick w/ fins + BD
6x50 @ :45 FR swim (swim BIG w/ BIG strokes) w/ paddles + fins

4x150 @ 2:15 PINK (1:58, 1:58, 1:56+, 1:59-)

100 EZ

Total: 2000

PM LCM Solo @ LRRC

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:10 D1-2 pull w/ paddles + SNKL

Total: 2000

PM LCM Solo @ LRRC

2x400 @ :20 rest swim w/ fins + paddles + SNKL
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

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

300 EZ FR kick w/ fins + BD

Total: 2500

PM LCM Solo @ LRRC “Friday Fly Day”

3x
100 @ 1:40 FR
2x50 @ 1:10 FL drill (25 R arm/25 L arm)

1:00 REST

3x
100 @ 2:10 FR kick w/ BD
2x50 @ :55 FL swim (:36, :36+, :35+ :37, :37+, :36)

6x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL

Total: 1500

PM LCM w/ Trip @ LRRC

400 swim
400 (75 pull/25 scull) w/ buoy
200 I.M. kick w/ BD

2x
50 @ 1:00 B&A drill
4x25 @ :30 V.S.

200 EZ

5x300 @ 4:30
#1 - PINK (3:58)
#2 - RED- (3:56)
#3 - RED+ (3:58+)
#4 - WHITE pull
#5 - BLUE (3:51)

6x50 @ 1:10 BR drill (2 kick/1 pull) w/ 2x pullouts

Total: 3300

PM LCM w/ Trip @ LRRC "Deja vu"

2x
400 @ 7:00 100 FR/100 BK
6x50 @ 1:10 BR kick w/ BD

4x150 @ 2:10 PINK (2:03, 2:04, 2:04, 2:03)
2:20 REST
4x150 @ 2:10 PINK (2:02, 2:03+, 2:04+, 2:02)
2:20 REST
4x150 @ 2:10 PINK (1:59, 2:02+, 2:03, 1:58)

100 FLOAT

Total: 3300

AM LCM Solo @ LRRC "Recovery"

400 swim (100 FR/100 BK)
8x50 @ 1:00 "Progressive Freestyle"

6x200 @ 3:00 kick w/ fins
3 - on back in S-line
3 - w/ BD

100 EZ

Total: 2100

PM LCM w/ Trip @ LRRC "Doin' work!"

2x
400 swim every 4th 25 scull
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:10 breathe 2-4-6 by 50 pull w/ paddles

12x150 @ 2:15 D1-4, 5-8, 9-12
(2:04, 2:01, 1:59, 1:57)
(2:04+, 2:00, 1:57+, 1:55)
(2:05, 2:00+, 1:56+, 1:51)

6x100 @ 1:45 SMOOTH FR kick w/ fins + BD

Total: 4400

PM LCM w/ Trip @ LRRC "I.M."

1000 SKIPS

5x300 @ 4:30
odd: A1-3 pull w/ paddles + SNKL (4:03, 4:12, 4:23)
even: RED 100 BK/100 BR/100 FR (4:19+, 4:13+)

5x100 @ 1:45 FL kick w/ fins + BD

Total: 3000

PM LCM Solo @ LRRC “Shorty”

6x300
2 @ 4:35
2 @ 4:25
2 @ 4:15

200 EZ kick 50 FL/50 FR w/ fins + BD

Total: 2000

PM LCM w/ Trip @ LRRC "Friday Fly Day"

300 @ 4:45 swim
3x100 @ 1:45 FL k/sw/dr/bld
400 FL kick w/ fins + BD

5x200 @ 3:00 w/ fins
#1 - AE FR
#2 - STRONG 50 FL/150 AE FR
#3 - STRONG 100 FL/100 AE FR
#4 - STRONG 150 FL/50 AE FR
#5 - STRONG FL (2:24 - 1:12/1:12)

5x100 @ 1:45 w/ fins
#1 - AE FR
#2 - 75 AE FR/STRONG 25 FL
#3 - 50 AE FR/STRONG 50 FL
#4 - 25 AE FR/STRONG 75 FL
#5 - STRONG FL (1:04-)

100 EZ

Total: 2600

PM LCM w/ Trip @ LRRC

400 swim every 4th 25 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

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

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

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

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