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Swim Workouts

  1. 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
  2. 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
  3. Wednesday 9/12/18

    PM LCM w/ Trip + Jack @ LRRC

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

    4x100
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    9x200 @ 3:00
    3 - D1-3 (2:45, 2:39, 2:31)
    3 - kick w/ fins
    3 - D1-3 (2:40, 2:33, 2:26)

    100 FR breathe every 5
    100 BK EZ

    Total: 3000
    Categories
    Swim Workouts
  4. Tuesday 9/11/18

    PM LCM w/ Trip + Jack @ LRRC

    2x
    400 5 FL kicks off ALL walls, every 4th 25 scull w/ SNKL
    4x150 @ 2:30 k/dr/bld w/ fins
    odd: BK
    even: FR

    36x50 @ :50 FR
    3 SMOOTH (held :37s until about halfway point, then dropped down to :36s and :35s)
    1 @ 800 PACE (:33- to :33 mid on all but the last one, where I was :31 mid)

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

    Total: 4400

    SHOUT OUT: Trip, who pushed me on all the SMOOTH ones, and then came out swinging on #36, going a respectable :33 mid.
    Categories
    Swim Workouts
  5. Monday 9/10/18

    PM LCM Solo @ LRRC

    800 (300 swim/100 kick)
    600 (200 pull/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    2x
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 2:00 "Rouse 100s" w/ fins

    4x50 @ :50 DPS perfect stroke

    Total: 3600
    Categories
    Swim Workouts
  6. Wednesday 9/5/18

    PM LCM w/ Trip @ LRRC

    4x w/ SNKL
    100 swim
    75 FR kick H.A.S.
    50 B&A drill
    25 scull
    :30 rest

    3x
    300 @ 4:30 FR kick H.A.S. w/ fins + SNKL
    3x100 @ 1:40 FR kick H.A.S. D1-3 w/ fins + SNKL

    4x50 EZ

    Total: 3000
    Categories
    Swim Workouts
  7. Tuesday 9/4/18

    PM LCM w/ Trip + Jack @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:30 BK k/sw/dr/bld w/ fins
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x75 @ 1:30 kick H.A.S. alternate 50 FL/50 FR w/ fins + SNKL

    10x100 @ 1:40
    odd: FR
    even: BK

    Total: 3400

    Updated September 5th, 2018 at 08:13 AM by Calvin S

    Categories
    Swim Workouts
  8. Saturday 9/1/18

    PM LCM w/ Trip + Dr. J @ LRRC

    1000 SKIPS

    3x
    200 @ 2:40 FR kick in S-line on back w/ 10 UW FL kicks off each wall w/ fins
    2x100 @ 1:40 FL kick w/ fins + BD

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    8x150 @ 2:10
    4 - D1-4 pull w/ SP + SNKL (1:59, 1:56+, 1:54, 1:49)
    4 - D1-4 swim (1:59+, 1:57, 1:53, 1:46)

    100 EZ

    Total: 4600

    SHOUT OUT: Trip Strauss...first time holding under 1:30/100 since returning from injury. "Don't call it a comeback!" - LL Cool J
    Categories
    Swim Workouts
  9. Thursday 8/30/18

    PM LCM w/ Trip + Jack @ LRRC "Quality over quantity"

    400 swim
    4x50 @ 1:00 25 B&A drill/25 swim w/ SNKL

    8x100 @ 2:00
    3 - D1-3 (1:13, 1:12, 1:10)
    5 - BEST AVG (1:08-, 1:07+, 1:08, 1:08+, 1:07)

    5x100 @ 1:40 FR breathe every 4 pull w/ SP

    100 EZ

    Total: 2100

    SHOUT OUTS: Trip and Jack. They did 10x100 BEST AVG. I got in late so I needed to warm up first :/
    Categories
    Swim Workouts
  10. Wednesday 8/29/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    600 swim every 4th 25 scull w/ SNKL
    6x100 @ 1:40 k/sw/dr/bld w/ fins
    odd: FL
    even: FR
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x100 @ 1:25

    4x100 @ 2:00 "Rouse 100s" w/ fins

    5x100 @ 1:20

    100 EZ

    Total: 3100

    CORE7:
    - full body crunch/weighted toe reach (RD1), weighted toe touch knees bent (RD2/RD3) w/ 10# db
    - Statue of Liberty sit-ups switch at :30 w/ 10# db
    - weighted crunch/weighted sit-up (RD1), reverse order (RD2/RD3) w/ 10# db
    - knee tucks/knee tuck and up (RD2/RD3 w/ 10# db held above head)
    - reverse crunch (RD1), reverse crunch/hip raise (RD2/RD3)
    - plank jacks (RD1), half burpee to 4x plank jacks (RD2), half burpee w/ push-up + 4x plank jack in the "down" position of push-up (RD3)
    - plank rotations (RD1/RD2), plank w/ 10# db on back (RD3)
  11. Tuesday 8/28/18

    PM LCM w/ Trip and Jack @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 @ 1:00 kick w/ fins + SNKL
    odd: FL H.A.S.
    even: FR in S-line
    2x150 @ 2:10 swim D1-2 w/ SP

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL
    3 - swim 12.5M UW kick off every wall
    3 - swim D1-3 (2:38, 2:33+, 2:24)

    100 EZ
    2x100 @ 1:45 @ TARGET MIDDLE 200 OF 400 PACE (1:08+, 1:07+)
    200 EZ

    Total: 4500
    Categories
    Swim Workouts
  12. Monday 8/27/18

    PM LCM w/ Trip @ LRRC

    2x
    300 swim 4/6/2 turns
    2x150 @ 2:30 FR k/dr/sw w/ fins + SNKL
    6x50 FR swim w/ SP
    RD1 @ :50
    RD2 @ :45

    4x100 @ 1:40 FL kick w/ fins + BD

    9x100 @ 1:40 FR breathe every 6 pull w/ paddles

    Total: 3100
    Categories
    Swim Workouts
  13. Saturday 8/25/18

    PM LCM Solo (warm-up) and w/ Trip (main set) @ LRRC "Trip's Freestyle brings out the best in my Individual Medley"

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:30 BK k/dr/sw w/ 10 FL kicks off every wall w/ fins
    6x50 FR swim w/ SP
    2 @ :50
    2 @ :45
    2 @ :40

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

    36x50 @ :50
    4 - AE FR 4/6/2
    4 - I.M.O. as "Broken I.M" descend the total I.M. time 1-4
    #1 - :35/:42/:45/:36 (2:38)
    #2 - :33/:41/:42/:37 (2:33)
    #3 - :32/:40/:41/:34 (2:27)
    #4 - :32/:39/:40/:32 (2:23)
    * After the 3rd I.M., I did the next 8 FR and finished with 4 I.M., instead of going FR/I.M./FR
    ** Trip did all 36 FR

    6x100 @ 1:40 FR breathe every 4 pull w/ paddles

    Total: 4800
    Categories
    Swim Workouts
  14. Friday 8/24/18

    PM LCM Solo @ LRRC "Mental Health Day"

    1000 swim w/ fins + paddles + SNKL
    800 kick 100 FL/100 FR w/ fins + BD

    100 @ 1:30 I.M.
    200 @ 3:00 I.M.
    100 EZ

    Total: 2200
    Categories
    Swim Workouts
  15. Thursday 8/23/18

    PM LCM 1/2 Solo 1/2 w/ Trip @ LRRC "Felt like I was swimming through pudding."

    2x
    400 swim every 4th 25 scull w/ SNKL
    12x25 @ :30 w/ fins
    odd: FL UW kick N.S.
    even: FL swim SMOOTH
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:40 FR kick w/ fins + BD

    8x200 @ 3:00
    odd: FR SMOOTH
    even: I.M. D1-4 (2:54, 2:49, 2:45+, 2:41)

    8x100 @ 1:40 FR swim w/ opp fin + opp paddle + SNKL

    Total: 5000
    Categories
    Swim Workouts
  16. Wednesday 8/22/18

    PM LCM Solo @ LRRC

    400 swim w/ 4/6/2 turns
    300 pull w/ paddles + SNKL
    200 FL kick w/ fins + BD
    100 progressive scull w/ buoy + SNKL

    6x200 @ 3:00 kick w/ fins 10 UW FL kicks off every wall

    8x100 @ 2:00 pull w/ paddles
    4 - 50 BR/50 FR
    4 - 50 BK/50 FR

    2x100 @ :20 rest EZ kick w/ fins + BD
    50 EZ
    50 SMOOTH NO BREATH

    Total: 3300
    Categories
    Swim Workouts
  17. Tuesday 8/21/18

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 FR kick w/ BD
    2 @ 1:10
    2 @ 1:05
    2 @ 1:00
    2x150 @ 2:15 breathe every 4 pull w/ SP

    2x
    3x100 @ 2:00 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:15
    1:15 REST
    3x100 @ 1:15
    1:15 REST
    2x100 @ 1:15
    1:15 REST
    100 @ 1:15

    4x50 @ :10 rest FL kick w/ fins + BD

    Total: 4600
    Categories
    Swim Workouts
  18. Monday 8/20/18

    PM LCM Solo @ LRRC

    500 swim 4/6/2 turns
    5x100 @ 1:45 k/sw/dr/bld
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x
    6x50 @ 1:00 kick 25 UW/25 on back w/ fins
    odd: UW on back
    even: UW on stomach
    4x100 @ 1:40 w/ fins
    odd: 50 BR w/ FL kick/50 FR w/ strong kick
    even: 50 FL 2-2-3 drill/50 FR w/ strong kick
    :20 REST

    4x200 @ 2:40 pull w/ paddles + SNKL
    1:20 REST
    2x200 @ 2:35 pull w/ paddles + SNKL
    :50 REST
    2x200 @ 2:30 pull w/ paddles + SNKL

    4x50 @ 1:00 FR swim w/ perfect stroke

    Total: 5000
    Categories
    Swim Workouts
  19. Saturday 8/18/18

    AM SCY Solo @ LRRC

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    2x200 @ 2:40 D1-2 by 200 and RD pull w/ paddles + SNKL
    RD1: 2:30, 2:28
    RD2: 2:18, 2:07

    50 @ :50 FR kick w/ BD
    :25 REST
    2x50 @ :50 FR kick w/ BD
    :25 REST
    3x50 @ :50 FR kick w/ BD
    :25 REST
    4x50 @ :50 FR kick w/ BD

    100 EZ

    Total: 2600
    Categories
    Swim Workouts
  20. Friday 8/17/18

    AM SCY Solo @ LRRC
    PM SCY w/ Doug and Dr. J @ LRRC "When Trip Strauss is away, it's short course yards all day!"

    AM Swim:

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

    2x
    50 @ :40
    100 @ 1:20
    150 @ 2:00
    200 @ 2:40
    D1-4 by distance
    :20 REST
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    1:00 REST
    RD1: 50 FL, 100 FL/BK, 150 FL/BK/BR, 200 I.M. (2:24)
    RD2: 50 FR, 100 BR/FR, 150 BK/BR/FR, 200 I.M. (2:22+) w/ 4/6/2 turns on all FR

    6x100 @ 1:30 FL kick w/ fins + BD
    200 EZ 4/6/2 turns

    Total: 3200

    PM Swim:

    1000 SKIPS

    8x75 @ 1:45 "Claire Lockridge Set"**
    4 - FR
    4 - FL

    100 EZ

    Total: 1700

    ** Claire Lockridge Set is a breath control set developed by the Arizona team. It is named after one of their distance swimmers who was unable to complete the set properly for years (until her senior year, or so Blair Bish tells me). The format is as follows:
    75 w/ 5 breaths max/4 breaths max/3 breaths max by 25
    75 w/ 4 breaths/3 breaths/2 breaths
    75 3-2-1
    75 2-1-0
    Since it was Friday Fly Day, I tried the second four FL. To be fair, I counted the breath at the turn as one of the breaths for each 25, so it actually looked more like this on the second four:
    75 4-3-3
    75 3-2-2
    75 2-1-1
    75 1-0-0
    Categories
    Swim Workouts
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