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Swim Workouts

  1. Saturday 10/20/18

    PM SCY w/ Trip @ LRRC

    800 swim every 4th 25 scull w/ SNKL

    20x75 @ 1:10
    4 - k/dr/UW w/ fins
    4 - "Claire Lockridge"
    4 - Rolling I.M. drill
    4 - "Claire Lockridge"
    4 - Rolling I.M. swim

    100 EZ

    8x50 @ 1:10 4/3/2/1 breath by 50

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. Friday 10/19/18

    PM SCY Solo @ LRRC (Doug Martin swam next to me but did his own thing)

    300 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 swim every 4th 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim every 4th 25 scull w/ SNKL
    100 I.M. drill

    8x125 @ 1:50 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    2x300 @ 3:30 pull w/ paddles + SNKL (3:22, 3:24)
    :30 REST
    2x200 @ 2:20 swim (2:13, 2:14)
    :30 REST
    2x100 @ 1:10 swim (1:08, 1:02)

    100 EZ

    Total: 3500
    Categories
    Swim Workouts
  3. Wednesday 10/17/18

    PM LCM Solo @ LRRC "That's 'Brisk,' baby!"
    CORE7 post swim

    Air temp: 65 and overcast
    Pool temp: 63.3 (!!)

    Swim:

    2x
    400 swim every 4th 25 scull
    4x150 @ 2:30 k/dr/sw I.M.O. w/ fins

    7x200 @ 2:50 pull w/ paddles + SNKL

    100 EZ

    Total: 3500

    CORE7:

    - elbow to knee crunch (switch every :30)
    - Statue of Liberty sit-up w/ 10# db (switch every :30)
    - straight leg raise to hip raise (RD2/RD3 do just hip raise for last :30)
    - leg climbs (switch every :30)
    - Russian twists (RD1 no weight, RD2 :30 no weight/:30 w/ 10 # db, RD3 w/ 10 # db)
    - Half burpee to shoulder press w/ 10 # db (RD3 no shoulder press, add jump)
    - plank-ups (RD3 spider-mans on both the low plank and the high plank)
  4. Tuesday 10/16/18

    PM SCY w/ Trip @ LRRC "Best Average"

    Air temp: 45 and rainy
    Pool temp: 83

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 I.M. switches, second set of 3 faster than first set

    100 EZ

    10x100 @ 2:00 BEST AVG (:59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-)

    300 EZ

    Total: 3400

    SHOUT OUT: Trip, who braved the crappy weather to come throw down with me on some best average freestyle! He would have to correct me if I am wrong, but I think he held 1:03-1:05 on all of them.
    Categories
    Swim Workouts
  5. Monday 10/15/18

    PM SCY Solo @ LRRC

    Air temp: 47 and rainy
    Pool temp: 83 (SCY pool is heated!)

    2x
    300 swim 4/6/2 turns
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    5x100 @ 1:20
    50 @ 1:20 EZ
    5x100 @ 1:15
    50 @ 1:15 EZ
    5x100 @ 1:10 (1:05, 1:05+, 1:06, 1:06, 1:05)

    200 EZ

    Total: 3600
    Categories
    Swim Workouts
  6. Sunday 10/14/18

    PM LCM w/ Trip @ LRRC "It's very scientific..." - Trip Strauss

    Air temp: 70 and partly cloudy
    Pool temp: 67

    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 k/dr/sw w/ fins + SNKL

    10x200 @ 3:00
    5 - D1-5 pull w/ paddles + SNKL (2:42, 2:39, 2:35, 2:32, 2:27)
    5 - D1-5 swim (2:43, 2:39, 2:34+, 2:31+, 2:28)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  7. Thursday 10/11/18

    PM LCM w/ Trip @ LRRC

    800 swim every 4th 50 kick w/ fins + SNKL

    12x200 @ 3:00
    4 - pull w/ paddles + SNKL
    4 - w/ fins as follows:
    #1 - 25 UW/25 FR swim/150 kick
    #2 - 100 (25 UW/25 FR swim)/100 kick
    #3 - 150 (25 UW/25 FR swim)/50 kick
    #4 - 200 (25 UW/25 FR swim)
    4 - D1-4 (2:42+, 2:39+, 2:35, 2:25+)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  8. Wednesday 10/10/18

    PM SCY Solo @ LRRC

    300 swim 4/6/2 turns
    300 pull w/ paddles + SNKL
    200 swim 4/6/2 turns
    200 kick every 3rd 25 BR w/ BD
    100 swim 4/6/2 turns
    100 progressive scull w/ SNKL

    4x ALL FR kick w/ BD
    25 @ :25 FAST
    25 @ :40 SMOOTH
    50 @ :50 FAST
    25 @ :40 SMOOTH
    75 @ 1:15 FAST
    25 @ :40 SMOOTH
    100 @ 1:40 FAST
    25 @ :50 EZ

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

    Total: 3000
    Categories
    Swim Workouts
  9. Monday 10/8/18

    PM LCM w/ Trip @ LRRC

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

    4x25 @ :45 N.S. FL kick UW w/ fins
    100 EZ kick w/ fins

    14x150 @ 2:10 pull w/ paddles + SNKL

    9x100 @ 1:40 kick w/ 10 FL kicks UW off each wall w/ fins

    Total: 5000
    Categories
    Swim Workouts
  10. Wednesday 10/3/18

    PM LCM w/ Trip @ LRRC "Trip has a 200 fetish"

    500 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    100 FR kick w/ BD

    8x50 @ 1:00 kick w/ fins
    odd: on back in S-line 25 UW/25 smooth
    even: on stomach 25 surf kick/25 UW

    4x50 @ :50 FR build

    7x200 @ 2:50 pull w/ paddles + SNKL
    7x100 @ 1:40 FR swim breathe every 6

    Total: 3600

    SHOUT OUT: Trip. This was his "threshold" set. I was merely the rabbit for him to chase. A couple weeks ago he said he was no faster than 2:43 and on the last couple was barely under 2:50. This week: 2:38, then 4 2:39s, another 2:38, and then 2:35. The man brought the hammer down today. Since I am sure he will read this, Trip, know that it is far more rewarding to me to see YOU (and any other training partner) have a great set, than it is for me to have a great set. Thanks for making my day.
    Categories
    Swim Workouts
  11. Tuesday 10/2/18

    PM LCM w/ Trip + Jack @ LRRC

    600 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 k/sw/dr/bld
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    8x150 @ 2:45 kick first/last 25 UW w/ fins
    2 - on back in S-line
    2 - on stomach in S-line w/ SNKL

    100 EZ

    9x200 @ 3:00 D1-3, 4-6, 7-9
    2:44, 2:38+, 2:31
    2:41, 2:34+, 2:27
    2:42, 2:35, 2:22*
    * extra 1:00 REST before #9
    ^ I didn't know I was getting a bonus minute rest until after I finished #8!!

    7x100 @ 1:40 SMOOTH pull w/ SP + SNKL

    Total: 5000
    Categories
    Swim Workouts
  12. Monday 10/1/18

    PM SCY Solo @ LRRC

    2x
    400
    RD1 - Reverse I.M. sw/k/dr/sw by 25
    RD2 - 4x100 I.M. sw/k/dr/sw by 100
    4x75 @ 1:20 k/dr/UW w/ fins
    300 breathe 2-4-2-6 by 75 pull w/ paddles

    2x
    12x50
    4 @ 1:00 "Progressive Freestyle" w/ SNKL
    4 @ :50 I.M. switches focusing on transitions (FR/FL, FL/BK, BK/BR, BR/FR)
    4 @ :40 @ 500 PACE
    RD1 - :29+, :29, :29-, :29-
    RD2 - :29+, :28+, :29+, :29
    1:00 REST

    200 EZ

    Total: 3400
    Categories
    Swim Workouts
  13. Sunday 9/30/18

    PM LCM w/ Trip @ LRRC

    600 swim every 4th 25 scull w/ SNKL

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

    4x200 @ 3:00 1 WHITE, 2 PINK, 1 RED
    4:00 REST
    800 push FAST for time - 10:05 (2:27/2:33/2:31/2:34)

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

    Total: 3000

    SHOUT OUT: Trip, who went a VERY respectable 10:49 on his 800!
    Categories
    Swim Workouts
  14. Saturday 9/29/18

    PM LCM w/ Trip + Doug (he was there for part of it...sunbathing) @ LRRC

    4x w/ SNKL
    75 swim
    50 FR kick in S-line
    25 scull

    4x25 @ :30 V.S.

    4x
    300 @ 4:30 D1-4 pull w/ SP + SNKL
    3x100 @ 1:40 D1-3 to BLUE

    RD1: 4:05, 1:15, 1:11, 1:08+
    RD2: 3:56, 1:14, 1:12, 1:08+
    RD3: 3:50, 1:13+, 1:11, 1:08+
    RD4: 3:43, 1:14, 1:11+, 1:08+

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

    Total: 3700
    Categories
    Swim Workouts
  15. Friday 9/28/18

    PM SCY Solo @ LRRC "Friday Fly Day"

    400 swim every 4th 25 as follows: FL kick/FL drill/FL swim/FL bld

    12x200 @ 2:30
    4 - pull w/ paddles + SNKL
    4 - D1-4 add-on FL to front w/ fins
    4 - pull w/ paddles + SNKL

    200 EZ

    Total: 3000

    Updated September 28th, 2018 at 09:19 PM by Calvin S

    Categories
    Swim Workouts
  16. Thursday 9/27/18

    PM SCY Solo @ LRRC

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 kick every 3rd 25 BR w/ BD
    100 swim
    100 I.M. drill

    3x100 @ 1:15
    2x100 @ 1:10
    100 @ 1:05

    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD

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

    200 EZ

    Total: 3200
    Categories
    Swim Workouts
  17. Tuesday 9/25/18

    PM LCM w/ Trip + Jack @ LRRC "What the fk, Trip?"

    1000 SKIPS
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x50 @ :50
    odd: 25 EZ/25 bld
    even: 25 bld/25 EZ

    6x
    200 push FAST
    100 EZ
    @ 6:00
    #1 - 2:24+ (1:10+/1:14)
    #2 - 2:22 (1:08/1:14)
    #3 - 2:25+ (1:11+/1:14)
    #4 - 2:24 (1:11/1:13)
    #5 - 2:24+ (1:12/1:12+)
    #6 - 2:24 (1:11/1:13)

    200 EZ kick w/ fins + BD

    Total: 4000

    Seriously, what the hell. Did not see this set coming. Trip sprung this one on me and Jack. I was totally unprepared and did not warm up accordingly. Had to make the best of it. Swallowed a lot of water cursing at myself at the set!!
    Categories
    Swim Workouts
  18. Monday 9/24/18

    PM LCM w/ Trip @ LRRC

    800 (300 swim/100 FL kick w/ fins + BD)
    600 (200 pull w/ SP + SNKL/100 FL kick w/ fins + BD)
    400 (100 swim/100 FL kick w/ fins + BD)

    6x300 @ 4:30
    3 - D1-3 (3:59, 3:55, 3:45+)
    3 - D1-3 w/ paddles + fins starting from speed/pace of #3 and descending to goal 800 pace (3:44, 3:29, 3:16)

    6x100 @ 1:40
    3 - swim breathe every 4
    3 - FR kick w/ fins + BD

    Total: 4200
    Categories
    Swim Workouts
  19. Tuesday 9/18/18

    PM LCM w/ Trip + Jack @ LRRC "Trip likes fifties"

    4x w/ SNKL
    100 @ :05 rest swim
    75 @ :05 rest kick
    odd RDs: FR S-line
    even RDs: FL H.A.S.
    50 @ :05 B&A drill
    25 @ :10 rest scull

    4x150 @ 2:15 pull w/ paddles + SNKL

    20x50 @ :50
    odd: SMOOTH
    even: in pairs: 2 @ 800 PACE + 2, +1, PACE, +1, PACE (:36 [oops!], :35, :34, :34-, :33, :33, :34, :34-, :33-, :32+)

    200 EZ kick w/ fins + BD

    10x50 @ :50
    2 @ 800 PACE + 1 (:32+ [oops!], :34-)
    2 SMOOTH
    2 @ 800 PACE (:33-, :33-)
    2 SMOOTH
    2 @ 800 PACE - 1 (:32-, :31+)

    200 EZ

    Total: 3500
    Categories
    Swim Workouts
  20. Thursday 9/13/18

    PM LCM w/ Trip @ LRRC "Trip turns back the hands of time, and finds his threshold."

    2x w/ fins + SNKL
    150 swim
    100 FR kick H.A.S.
    50 B&A drill

    4x25 @:30
    build/ez
    ez/build
    ez
    build

    5x100 @ 1:30
    50 @ 1:30 EZ
    5x100 @ 1:25
    50 @ 1:25 EZ
    5x100 @ 1:20

    300 EZ

    Total: 2600

    SHOUT OUT: Trip, who pushed himself to the limit making 1:20. He went 1:14, 1:17, 1:18, 1:18, 1:18 <-- that last one with an open turn.
    Categories
    Swim Workouts
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