Swim Workouts

AM SCY w/ ARKM (Arkansas Masters) @ LRRC "Back 2 the Friday Fly Day Part I"
PM SCY w/ Trip @ LRRC "Back 2 the Friday Fly Day Part II"

AM Swim:

2x
400 @ 6:00 FR every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:20 D1-3

4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

8x150 @ 2:15
odd: 50 FL STRONG/100 FR AE
even: 100 FL STRONG/50 FR AE

4x75 @ 1:00 FL SMOOTH w/ focus on no breathing out of walls and head position on breath, PERFECT STROKE! w/ fins

100 EZ

Total: 3800

PM Swim:

600 swim (100 BK w/ 4 kicks off walls/100 FR 4/6/2)

12x75 @ 1:10
#1 - AE FR **
#2 - 25 FAST FL/50 AE FR
#3 - 50 FAST FL/25 AE FR
#4 - 75 FAST FL
#5-8 - AE FR
#9 - AE FR
#10 - 50 AE FR/25 FAST FL
#11 - 25 AE FR/50 FAST FL
#12 - 75 FAST FL
** All FR w/ 4/6/2 turns, all FL w/ max UW kickouts

12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
5x100 @ 1:30 FL kick w/ fins + BD

100 FLOAT

Total: 2700

PM Weights @ LRRC
PM SCY w/ Trip + Jack @ LRRC "Recovery"

Weights:

1x8/2x12 DB shoulder press (15/25/25#)
1x8/2x12 DB S-arm bicep curl (15/25/25#)
1x8/2x12 DB tricep extension (15/25/25#)
1x8/2x12 DB S-arm row (15/25/25#)
1x8/2x12 DB bench press (15/25/25#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

5x100 w/ SNKL
1 @ 2:00 FR kick H.A.S.
1 @ 1:50 75 FR kick H.A.S./25 swim
1 @ 1:40 50 FR kick H.A.S./50 swim
1 @ 1:30 25 FR kick H.A.S./75 swim
1 @ 1:20 swim

600 kick 100 FR/100 FL w/ fins + BD

9x200 @ 2:35 PINK

6x100 @ 1:30 kick w/ fins
odd: last 25 UW
even: first 25 UW

Total: 3500

AM SCY Solo @ LRRC "I came to kick freestyle and chew bubble gum, and I'm all out of bubble gum."
PM SCY w/ Trip @ LRRC "I.M."

AM Swim:

400 swim every 4th 25 scull
4x150 @ 2:10 breathe every 4 pull

3x
25 @ :20 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
50 @ :45 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
75 @ 1:10 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
100 @ 1:30 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
50 @ 1:15 scull w/ buoy

300 FLOAT

PM Swim:

800 swim (300 swim/100 FL kick H.A.S.) w/ fins + SNKL
400 I.M. k/sw/dr/bld

3x
300 @ 4:00 FR I.M.
3x100 @1:30 D1-3 STROKE I.M.O. by RD
RD1 - FL - 1:10, 1:06, 1:02
RD2 - BK - 1:20, 1:14, 1:09
RD3** - BR - 1:20, 1:17, 1:12
Bonus 1:00 rest after RD2

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

Total: 3500

PM Weights @ LRRC
PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg glute (50/90/90#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

400 swim
300 pull w/ SNKL
200 kick every 3rd 25 BR w/ BD
100 "Progressive Scull" w/ SNKL

6x50 @ :35 AE
4x25 @ :40 V.S. FR kick w/ BD

3x
4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance)
100 @ 2:00 PUSH FAST (:55-, :54-, :55-)
3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
2:00 REST

100 FLOAT

Total: 3000

PM SCY w/ Trip (5x300) @ LRRC

500 swim (200 FR/50 scull) w/ SNKL

5x300 @ 5:00 D1-5 (3:35, 3:26, 3:15++, 3:10+, 3:09++)

5x100 @ 1:30 FL kick H.A.S. w/ fins + SNKL
4x150 @ 1:50 pull w/ SP
8x50 @ :40 FR kick w/ fins + BD

100 EZ BK

Total: 3100

PM SCY Solo @ LRRC "Recovery"

2x
5x100 @ 2:00 FR kick H.A.S. w/ SNKL
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

8x125 @ 2:00 FL kick w/ fins + SNKL
odd: 100 H.A.S./25 UW S-line
even: 25 UW S-line/100 H.A.S.

200 PERFECT STROKE w/ 4/6/2 turns

Total: 3000

AM SCY Solo @ LRRC
PM SCY w/ Trip (sort of*) @ LRRC "I.M. work"
* Trip did 4x100 @ 1:40 @ 500 PACE during my 400 I.M. set

AM Swim:

600 swim (100 FR/100 BK) w/ 4 FL kicks off walls
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x100 @ 1:05 (1:01, 1:03, 1:04, 1:05)
1:05 REST
3x100 @ 1:05 (1:02, 1:04, 1:05)
1:05 REST
2x100 @ 1:05 (1:02+, 1:04+)
1:05 REST
100 @ 1:05 (:59)

5x200 @ 3:00 FR kick on BK 5 FL kicks off all walls w/ fins

Total: 3000

PM Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:40 25 dr/25 swim, work transitions!
1 - FL/BK
1 - BK/BR
1 - BR/FR

"Kind of, sort of Broken 400 I.M."
4x25 @ :25 SMOOTH FL (:13, :14, :14, :15) ~ :57
2x50 @ :50 PACE BK (:32+, :33) ~ 1:06
2x50 @ :50 PACE BR (:34, :35) ~ 1:09
100 @ 1:40 RACE FR (:57)
Total time: ~4:09

400 EZ

Total: 2600

PM Weights @ LRRC
PM SCY Solo @ LRRC "Power/Sprint Day"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
1x8/2x12 S-leg glute (50/90/90#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

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

5x100 @ 1:40 D1-5 (1:05, 1:04, 1:02, 1:00, :58)
100 EZ

4x25 @ 1:00 SPRINT w/ fins + paddles + chute (full closed)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ fins + chute (IIIII)*
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT w/ paddles + chute (IIII)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ chute (III)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT w/ chute (II)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ chute (I)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT NO BREATH

150 FLOAT

Total: 2750

* See attached picture from workout on 1/23/19 for settings.

PM SCY Solo @ LRRC

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

3x100 @ 1:55 FR kick w/ BD
200 @ 3:15 breathe every 4 pull w/ SP
3x100 @ 1:45 FR kick w/ BD
200 @ 3:15 breathe every 4 pull w/ SP
3x100 @ 1:35 FR kick w/ BD
200 @ 3:15 breathe every 4 pull w/ SP

4x150 @ 2:15 kick H.A.S. w/ fins + SNKL
odd: FL/FR/FL by 50
even: FR/FL/FR by 50

100 EZ

Total: 4000

PM Weights @ LRRC
PM SCY w/ Trip + Michael @ LRRC "If you cough when you breathe, just don't breathe."

Weights:

1x8/2x12 DB shoulder press (10/25/25#)
1x8/2x12 DB S-arm bicep curl (10/25/25#)
1x8/2x12 DB tricep extension (10/25/25#)
1x8/2x12 DB S-arm row (10/25/25#)
1x8/2x12 DB bench press (10/25/25#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

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

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

12x100 @ 1:30 swim w/ fins
3 - first 25 UW FL kick
3 - second 25 UW FL kick
3 - third 25 UW FL kick
3 - last 25 UW FL kick

200 EZ FR kick w/ BD

Total: 3000

PM SCY w/ Trip @ LRRC "Still feel crappy..."

1200 (200 swim/200 FL kick H.A.S.) w/ fins + SNKL
8x100 @ 1:45 k/sw/dr/bld 2 each stroke I.M.O.

10x200
4 @ 2:30 pull w/ paddles + SNKL
3 @ 2:35 pull w/ SNKL
3 @ 2:30 swim D1-3 (2:21, 2:12+, 2:03+)

4x50 @ 1:10 4/3/2/1 breaths by 50

Total: 4200

PM Weights @ LRRC
PM SCY w/ Trip + Jack @ LRRC "I.M. feeling like crap"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
1x8/2x12 S-leg glute (30/90/90#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)

Swim:

300 swim every 4th 25 scull w/ SNKL

8x200 @ 2:35
odd: AE FR
even: I.M. D1-4 (2:31, 2:27, 2:23+, 2:23-)

100 EZ

Total: 2000

Feeling like garbage. Can't shake this cold. By the 3rd 200, every time I pushed off under water I was having a coughing fit. Didn't even bother doing another set after the 200s. Just called it a day.

PM SCY w/ Trip + Jack @ LRRC "That time I tried a Trip warm-up"

400 smooth w/ SNKL

300 @ 4:30 AFAP (3:04+)
200 @ 3:00 AFAP (2:04+)
100 @ 1:30 AFAP (:59+)
100 EZ

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

Total: 1500

So my daughter was sent home sick from school, which severely shortened my time to swim. I am also still sick (can't stop coughing). I rushed to the LRRC to find Trip and Jack finishing going up a pyramid of 100-200-300-400-300-200-100. I warmed up on the 400 and then went right into the fast. Whenever I write a workout and say I did it with Trip, it almost always means we did the main set and warm down together, not warm-up. I start about 30-40 minutes before Trip cause I like long dynamic warm-ups. Trip just does a 500 and starts pounding. Hey Trip, I tried your way. I don't like it. You can keep your skimpy warm-up.

PM SCY w/ Trip (7x100 only) @ LRRC "keepin' it rAEl"

6x300
2 @ 4:05
2 @ 3:55
2 @ 3:45

8x125 @ 2:00 kick w/ fins
odd: last 25 UW
even: first 25 UW

10x150 @ 1:50 pull w/ paddles + SNKL

7x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns

Total: 5000

Trip wandered in when I was mostly done with the 150s, so I joined him at the start of his 100s set (he was just stretching out today after the hammering he took on Saturday!).

PM SCY Solo @ LRRC

1000 SKIPS

4x100 @ 1:10
1:10 REST
3x100 @ 1:10
1:10 REST
2x100 @ 1:10
1:10 REST
100 @ 1:10

4x200 @ 3:00 FL kick w/ fins + BD

Total: 2800

It took almost 4 weeks of hard work but my wife and kids finally managed to get me sick with whatever head/chest cold they had. Feeling under the weather and in a fog so just sort of "aerobic'd" my way through practice (will probably be the strategy for the next 3-4 days).

PM Weights @ LRRC
PM SCY w/ Trip @ LRRC

Weights:

1x8/2x12 BB RDL (45/95/95#)
1x8/2x12 BB back squat (45/95/95#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
1x8/2x12 S-leg glute (30/90/90#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)

Swim:

500 swim every 4th 25 FL kick on back H.A.S.

9x200 @ 2:35
3 - pull w/ paddles + SNKL
3 - swim w/ 5 FL kicks off all walls
3 - smooth D1-3 (2:20, 2:15, 2:09)

200 FLOAT

Total: 2500

AM SCY Solo @ LRRC "Oh shoot, a new 'chute!" or "Power Day"
PM SCY w/ Trip (sort of*) "I.M."

AM Swim:

400 swim every 4th 25 scull w/ SNKL
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
4x75 @ 1:20 w/ BD
odd: 50 BUF kick/25 pull
even: 50 pull/25 FAST kick

6x50
1 @ :40
1 @ :35
1 @ :30

100 EZ

4x25 @ :45 FR FAST w/ chute (III**)
100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
4x25 @ :45 FR FAST w/ chute (IIII)
100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
4x25 @ :45 FR FAST w/ chute (III)
100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
4x25 @ :45 FR FAST
200 FLOAT

Total: 2200

** My new parachute is the FINIS "Drag+Fly." It has Roman numeral-esque markings on the side to denote resistance levels. It goes from full open (almost no resistance) to full closed (maximum resistance), with 5 levels in between(see attached photo).


Attachment 11810

PM Swim:

6x100 @ :10 rest
odd: FR
even: I.M. #1 kick, #2 drill, #3 swim

2x
2x100 @ 1:40 FL SMOOTH w/ fins
3x50 @ :50 BK FAST
3x50 @ :50 BR FAST
2x100 @ 1:40 FR N.S. w/ fins
1:40 REST

8x25 @ :30 PERFECT STROKE!
odd: FR w/ 4/6/2 turns
even: BK w/ 5 FL kicks off wall

Total: 2200

* Trip did 30x50 @ :50 500 PACE (I think?). I was in more of an I.M. mood, so my set was timed to coincide with his 50s so that we could race on some of them.

PM SCY Solo @ LRRC "I clap, you clap, we all clap for AFAP!"

2x
5x100 w/ SNKL
1 @ 2:00 FR kick H.A.S.
1 @ 1:50 75 FR kick H.A.S./25 swim
1 @ 1:40 50 FR kick H.A.S./50 swim
1 @ 1:30 25 FR kick H.A.S./75 swim
1 @ 1:20 swim
4x75 @ 1:10 3/2/1 breaths/25 pull w/ SP
8x25 V.S.
4 @ :40 FR kick w/ BD
4 @ :30 FR swim

3x
300 @ 3:30/3:30/3:45 AE
200 @ 2:20/2:20/2:30 AE
100 @ 1:10/1:10/1:15 AE
100 @ 4:00 FR kick AFAP w/ BD (1:22+, 1:23, 1:21-)

200 EZ

Total: 4300

PM SCY w/ Trip @ LRRC

2x
400 swim every 4th 25 kick H.A.S. w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:20 D1-3 1 breath max on 2nd/4th 25

200 SMOOTH BR kick w/ BD

4x200 @ 2:30 FR
3x200 @ 2:35 FR.I.M.
4x200 @ 2:45 D1-4 BK (2:39-, 2:37+, 2:35+, 2:28)

2x100 @ 1:30 PERFECT STROKE! breathe every 5 w/ 4/6/2 turns

Total: 4600

PM SCY w/ Trip @ LRRC

10x100
1 @ 2:00 kick
1 @ 1:50 75 kick/25 swim
1 @ 1:40 50 kick/50 swim
1 @ 1:30 25 kick/75 swim
1 @ 1:20 swim
5 FR (kick H.A.S.) w/ SNKL
5 BK (kick S-line)

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

18x50 @ :50
Odd: FR 4/6/2 turns
Even: BK 4 FL kicks off all walls

Total: 2500