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Swim Workouts

  1. Monday 8/12/19

    PM LCM Solo @ LRRC

    300 swim every 4th 25 scull w/ SNKL

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

    3x100 @ :10 rest D1-3 (1:19, 1:17, 1:14)

    200 EZ

    Total: 2200
    Categories
    Swim Workouts
  2. Friday 8/9/19

    PM LCM Solo @ LRRC

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

    6x50 BR
    1 @ 1:20 kick w/ BD
    1 @ 1:10 drill
    1 @ 1;00 swim w/ 2x pullouts

    100 EZ

    Total: 1000
    Categories
    Swim Workouts
  3. Friday 8/2/19

    PM LCM w/ Trip @ LRRC

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

    5x100 @ 2:00 D1-5 (1:17, 1:13, 1:12, 1:10-, 1:07++)

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

    100 FLOAT

    Total: 1600
    Categories
    Swim Workouts
  4. Thursday 8/1/19

    PM LCM w/ Trip @ LRRC

    5x200 @ :10 rest w/ fins + SNKL (12.5M UW kick off all walls)
    #1 - FR kick H.A.S.
    #2 - 150 kick H.A.S./50 swim
    #3 - 100 kick H.A.S./100 swim
    #4 - 50 kick H.A.S./150 swim
    #5 - swim

    4x50 @ 1:05 SMOOTH FR kick w/ BD

    6x100 @ 2:00 D1-3, 4-6 (1:14, 1:13, 1:11, 1:14, 1:12-, 1:10-)

    4x50 @ 1:20 SMOOTH BR kick w/ BD

    Total: 2000
    Categories
    Swim Workouts
  5. Wednesday 7/31/19

    PM LCM Solo @ LRRC
    CORE7 post swim

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL
    400 FL kick w/ fins + BD

    6x50 @ 2:00 SPRINT FR kick w/ BD (:41-, :41-, :43-, :45+, :47-, :45+)

    4x100 @ 1:45 FL kick w/ fins + BD

    Total: 1500

    Wow, I crashed and burned on those six fifties. Not sure why I felt so awful after #2.

    CORE7

    - table top shoulder tap (RD1/RD2), high plank to low plank (RD3)
    - plank rotations (RD1/RD2), low plank bird-dog (RD3)
    - half knee wood chop w/ 10# db
    - butterfly sit-ups
    - single leg v-up (RD1/RD2), table top crunch (:30) to table top hold (:30) (RD3)
    - half burpee (RD1/RD2), full burpee (RD3)
    - low plank knee tucks w/ gliders (RD1/RD2), low plank human saw w/ gliders (RD3)
  6. Tuesday 7/30/19

    PM LCM Solo @ LRRC

    4x150 @ :25 rest FR kick H.A.S. w/ SNKL

    8x50 @ 1:15 D1-4, 5-8 BR kick w/ BD (1:05, 1:02, :57, :53+, 1:02, 1:00, :56+, :51+)

    3x200 @ 3:00 D1-3 7 FL kicks off all walls BK kick w/ fins (2:39+, 2:35, 2:29+)

    Total: 1600
    Categories
    Swim Workouts
  7. Friday 7/26/19

    PM LCM Solo @ LRRC

    6x100 @ :20 rest FR kick H.A.S. w/ SNKL

    2x
    2x200 @ 3:30 FR kick w/ fins + SNKL
    3x100 @ 2:00 “Rouse 100s” w/ fins

    200 EZ kick/dolphin dives

    Total: 2200
    Categories
    Swim Workouts
  8. Wednesday 7/24/19

    PM LCM w/ Trip @ LRRC
    CORE7 post swim

    12x50 @ :15 rest FR kick H.A.S. w/ SNKL

    8x100 @ 2:00 BEST AVG FR kick w/ BD (1:44-, 1:42-, 1:42+, 1:44+, 1:46, 1:52, 1:48, 1:43)

    100 EZ kick/dolphin dives

    Total: 1500

    Not too bad on the FR kick. Man, LCM FR kick with a board is just the pits. It's soooo good for leg strength, but it just sucks soooo much. I went on 2:00 to keep pace with Trip who was swimming them on the same interval. Numbers five through seven probably would have been a lot faster and closer to the other six times if I had more rest!

    CORE7:
    - statue of liberty sit ups (no weight)
    - single leg v-ups
    - full body crunch
    - crunch (:30) to sit-up (:30) (RD1), sit-up (:30) to crunch (:30) (RD2), crunch to sit-up alternating (RD3) w/ 6# mb
    - sit-up with arms raised above head
    - streamline hold (RD1/RD2), leg hold 6 inches off ground w/ 6# mb between legs (RD3)
    - flutter kicks (RD1), leg hold 6 inches off ground w/ 6# mb between legs (RD2/RD3)
  9. Tuesday 7/23/19

    PM LCM w/ Trip (sort of) @ LRRC

    4x150 @ :25 rest FR kick H.A.S. w/ SNKL
    6x50 @ 1:20 FL kick H.A.S. w/ SNKL

    2x
    300 @ 4:30 D1-2 FR kick H.A.S. w/ fins + SNKL (4:05+, 3:51)
    3x100 @ 1:40 D1-3 FR kick on BK in S-line w/ fins (1:17, 1:12+, 1:05+, 1:18, 1:09+, 1:03+)

    200 EZ kick

    Total: 2300

    Trip is tapering for Nationals so I did his 300/3x100 set with him. While he swam, I paced him with my kick set!
    Categories
    Swim Workouts
  10. Monday 7/22/19

    PM LCM Solo @ LRRC

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL

    16x50 @ 1:15 V.S. kick w/ BD
    FAST = FR
    SMOOTH = BR
    :40-, :40+, :42, :42- on the 4 fast 50s

    8x50 @ 1:10 FL kick w/ SNKL
    #1 - 12.5 UW/37.5 H.A.S.
    #2 - 25 UW/25 H.A.S.
    #3 - 37.5 UW/12.5 H.A.S.
    #4 - 50 H.A.S.

    100 EZ

    Total: 1800
    Categories
    Swim Workouts
  11. Saturday 7/20/19

    AM LCM Solo @ LRRC

    5x200 @ :30 rest FR kick H.A.S. w/ SNKL

    6x100 "Rouse 100s" w/ fins
    2 @ 2:30
    2 @ 2:15
    2 @ 2:00

    100 EZ

    Total: 1700
    Categories
    Swim Workouts
  12. Thursday 7/18/19

    PM LCM Solo @ LRRC

    500 FR kick H.A.S. w/ SNKL

    3x
    4x50 kick w/ SNKL

    RD1/RD3: BR H.A.S.
    RD2: FR on side (switch sides at 25)

    Total: 1100
    Categories
    Swim Workouts
  13. Wednesday 7/17/9

    PM LCM Solo @ LRRC

    6x100 @ :20 rest FR kick H.A.S. w/ SNKL

    3x
    4x50 @ 1:10 FL kick H.A.S. + first 15M UW in S-line w/ SNKL

    6x50 @ 1:30 FR kick H.A.S. + body roll w/ SNKL

    Total: 1500
    Categories
    Swim Workouts
  14. Tuesday 7/16/19

    PM LCM Solo @ LRRC

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL

    12x50 kick H.A.S. w/ SNKL
    odd @ 1:10 FL
    even @ 1:20 BR

    Total: 1100
    Categories
    Swim Workouts
  15. Wednesday 7/10/19

    PM LCM Solo @ LRRC (Taper Day #9)

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

    4x50 @ 1:00
    odd: BUF
    even: SMOOTH

    100 @ 800 PACE/400 I.M. closing speed (1:07++)

    200 EZ

    Total: 1300
    Categories
    Swim Workouts
  16. Tuesday 7/9/19

    PM LCM Solo @ LRRC "I.M." (Taper Day #8)

    500 Warm-up I.M.
    4x50 @ 1:10 FR kick w/ BD

    4x100 @ 2:00 k/sw/dr/bld
    - one each stroke I.M.O.

    4x50 @ :50
    #1 - FR simulate second 50 of 100 FL in 400 I.M. (:34-)
    #2 - BK @ 400 PACE (:39-)
    #3 - BR @ 400 PACE (:41-)
    #4 - FR @ 400 PACE (:33-)

    200 EZ

    Total: 1500
    Categories
    Swim Workouts
  17. Monday 7/8/19

    PM LCM w/ Trip (sort of) @ LRRC "800 pace" (Taper Day #7)

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

    2x50 @ :50 build to ~85%
    100 EZ

    2x100 @ 1:40 @ 800 PACE (1:08+, 1:08+)
    2x50 @ :50 @ 800 PACE (:34-, :34+)

    100 EZ

    Total: 1600
    Categories
    Swim Workouts
  18. Friday 7/5/19

    AM SCY w/ Nashville Aquatic Club Masters @ Tracy Caulkins Competition Pool (Centennial Sportsplex) “I.M.” (Taper Day #6)

    400 swim every 4th 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    4x @ 2:00
    25 PINK STRK
    25 BUF STRK
    50 SMOOTH FR

    100 EZ
    2:00 REST

    4x @ 2:00
    50 FAST STRK (27.5, 31.0, 33.9, 26.5)
    50 EZ

    100 EZ

    200 EZ FR kick w/ fins + BD

    Total: 2200

    STRK = I.M.O.

    In Nashville for the holiday weekend and to avoid being out of the water for four days I dropped in today (and also plan to drop in tomorrow) for the NAC Masters workout. I tweaked some things since I am tapering. Great workout though, great coach, and great pool.
    Categories
    Swim Workouts
  19. Wednesday 7/3/19

    AM LCM w/ BASH @ Main Pool “Recovery” (Taper Day #5)

    400 swim every 4th scull w/ SNKL
    3x200 @ 3:20 pull w/ SNKL

    3x250 @ 3:40 I.M. 25 drill/25 swim
    #1 - double FL
    #2 - double BK
    #3 - double BR

    3x200 @ :20 rest alternating FR/BK by 25
    odd: FR on diving well end, BK at shallow end
    even: BK on diving well end, FR at shallow end

    150 EZ

    Total: 2500
    Categories
    Swim Workouts
  20. Tuesday 7/2/19

    AM LCM w/ BASH @ Main Pool "When is 800 pace not 800 pace? When it's 400 pace!" (Taper Day #4)

    400 swim every 4th 25 head-up scull
    3x200 @ 3:20 light D1-3 pull w/ SNKL (2:51, 2:49, 2:46)
    4x50 @ 1:00 12.5 fist-drill/12.5 PERFECT STROKE/12.5 FAST/12.5 EZ

    4x
    4x50 @ 1:00 @ 800 PACE
    50 @ 1:00 EZ
    RD1: :32+, :34-, :34, :34-
    RD2: :34-, :34-, :33+, :34-
    RD3: :34-, :33, :33+, :33+
    RD4: :33+, :33, :33, :31+

    300 EZ

    Total: 2500

    So I had meant to do the 50s at 800 pace for all four rounds. But I suppose I am starting to feel good as taper kicks in, because by RD3 I had somehow ended up going 400 pace, and faster than I went on the 12x50 set from 6/27! Honestly I would have preferred to be doing 100s for pacing the 800, but the set the club team was doing was 50s fast on 1:00, so I had to go with 50s so I wouldn't cause any confusion in my lane. A lot of those 34s also would have been 33s but for running into the back of the girl ahead of me. I guess an extra ten second gap combined with the fact that she was diving every 50 (and I was pushing) wasn't enough space to keep me from catching her :/
    Categories
    Swim Workouts
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