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  1. Workout 12/06/18: noon

    by , December 6th, 2018 at 11:40 PM (Maple Syrup with a Side of Chlorine)
    Easy 15 minute swim today to keep stretched out for Saturday's meet. I'm working all day tomorrow so I took a longer lunch today to get wet...

    600 warm-up
    300 kick drill by 50
    100 loosen

    No sprints today.
    Categories
    Swim Workouts
  2. Thursday 12/6/18

    PM SCY w/ Trip (2x50 only) @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    200 I.M. drill
    4x125
    RD1 @ 2:00 kick 1st/5th 25 UW w/ fins
    RD2 @ 1:35 swim D1-4 (1:26, 1:21, 1:18, 1:16)

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

    2x50 @ :50 @ 200 PACE (or faster) (:25, :25+)

    5x100 @ 1:30 kick 50 FR/50 FL w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  3. Wednesday 12/5/18

    PM SCY w/ Trip (3x50 only) @ LRRC

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

    6x100 @ 2:00
    odd: BR "Hullabaloo" **
    even: BK k/sw/dr/bld

    3x50 @ :50 @ 200 PACE (:26+, :26+, :26)

    150 25 BK/25 FR
    300 kick 25 FR/25 FL w/ fins + BD

    Total: 3000

    ** Hullabaloo is:
    25 BR kick w/ BD + buoy (to focus on narrow kick)
    25 3 kicks/1 pull
    25 2 kicks/1 pull
    25 BR kick w/ BD (carrying buoy back on board)
    Categories
    Swim Workouts
  4. Tuesday 12/4/18

    PM SCY w/ Trip (5x50 and 4x50 only) @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 BK k/dr/sw
    3x100 @ 1:20 D1-3

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

    2x
    3x100 @ 1:15 AE kick w/ fins + BD
    4x25 @ :45 FAST FL kick UW w/ fins
    1:15 REST

    100 EZ

    5x50 @ :50 @ 200 PACE (:27-, :27-, :27, :27, :27+)
    150 EZ
    4x50 @ :50 @ 200 PACE (:27, :27, :27, :27)

    5x100 @ 1:30 kick H.A.S. w/ fins + SNKL
    odd: 50 FR/50 FL
    even: 50 FL/50 FR

    Total: 4600
    Categories
    Swim Workouts
  5. Workout 12/04/18: evening

    by , December 4th, 2018 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    300 swim/100 kick/200 pull

    2 x
    - 25 ez, 25 build, 50 DPS
    - 25 Fast into 75 ez
    - 75 ez, :10sr, 25 fast

    5 deep water bobs
    4 x 25 burst and cruise on 1:00
    200 loosen and out
    [Masters/Rec/1500 yds/45 min]
    ====================
    Taper workout #5. Good swim with Matt, Greg, Noah, Carol, and Jim. All set for swimming at New Englands this Saturday, 50 free and fly plus a 200 back kicker. We are trying to find a fourth swimmer to have a 400 MR. My speed is not where I would like it to be and my endurance for the 200 back isn't superb, but I am looking forward to a fun day of racing.
    Categories
    Swim Workouts
  6. Monday 12/3/18

    PM SCY w/ Trip (6x50 only) @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 pull w/ SNKL

    4x100 @ 1:10 (1:04, 1:04, 1:04, 1:05)
    1:10 REST
    3x100 @ 1:10 (1:01+, 1:02, 1:02+)
    1:10 REST
    2x100 @ 1:10 (1:00, 1:01-)
    1:10 REST
    100 @ 1:10 (:58+)

    **1:50 REST** (Trip wanted to get started on this, his second round of 6x50, ASAP)

    6x50 @ :50 FAST (:28+, :29-, :29-, :29, :29-, :28)
    100 EZ

    10x50 @ 1:00 kick H.A.S. w/ fins + SNKL
    odd: 25 FR/25 FL
    even: 25 FL/25 FR

    Total: 3700
    Categories
    Swim Workouts
  7. Workout 12/02/18: afternoon

    by , December 2nd, 2018 at 08:02 PM (Maple Syrup with a Side of Chlorine)
    Another quick swim this afternoon after work and leading the nursing home service at one of the local facilities (I do this the first Sunday of every month)...

    200 free/200 back/200 im drill

    3 x
    - 50 DPS, :10 sr
    - 25 fast into 25 easy
    - 100 kick

    4 x 50 burst and cruise
    4 x 50 as 25 fast into 25 easy
    150 loosen and out
    [Solo/Rec/1750 yds/37 min]
    =================
    Taper workout #3... I try to get 6 taper workouts in over 2 weeks, but this time around I will only get in 5. Feeling strong in the water.
    Categories
    Swim Workouts
  8. Saturday 12/1/18

    PM SCY w/Trip @ LRRC

    8x150 @ :15 rest 75 kick H.A.S./75 swim w/ fins + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x100 @ 1:30 D1-3, HOLD 4/5 (1:03, 1:01, :59-, :58+, :59)
    100 EZ

    10x50 @ 1:00 kick H.A.S. w/ SNKL
    Odd: 25 FR/25 FL
    Even: 25 FL/25 FR

    Total: 2700
    Categories
    Swim Workouts
  9. Workout 11/30/18: evening

    by , November 30th, 2018 at 08:42 PM (Maple Syrup with a Side of Chlorine)
    A quick swim...

    200 free
    200 back
    200 im drill

    700 shark swim
    4 x 100 (fast 2nd lap)
    200 loosen and out
    [Solo/Rec/1900 yds/35 min]
    ====================
    Categories
    Swim Workouts
  10. Friday 11/30/18

    PM SCY Solo @ LRRC

    12x100 @ :10 rest w/ SNKL
    #1 - 75 FR kick H.A.S./25 scull
    #2 - 50 FR kick H.A.S./25 swim/25 scull
    #3 - 25 FR kick H.A.S./50 swim/25 scull
    #4 - 75 swim/25 scull

    12x125 @ 2:00 kick w/ fins
    Odd: last 25 UW
    Even: first 25 UW

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

    Total: 3300

    Updated December 1st, 2018 at 08:05 PM by Calvin S

    Categories
    Swim Workouts
  11. Wednesday 11/28/18

    PM SCY w/ Trip @ LRRC

    10x100 @ 2:00 (50 FR kick H.A.S./25 R side kick/25 R arm swim) w/ SNKL
    8x25 @ :45 UW FL kick H.A.S.

    10x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    6x50 @ :10 rest FL kick on BK H.A.S.

    Total: 2500
    Categories
    Swim Workouts
  12. Tues 11/27/18: evening

    by , November 27th, 2018 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 100]

    3 x 150 on 2:45 [did 200's]
    4 x 75 on 1:30 [I kicked]

    Leslie's Livingston "Fort Speed Set":
    1 x 25 Fast
    1 x 50 ez
    1 x 50 Fast
    2 x 50 ez
    1 x 75 Fast
    3 x 50 ez
    1 x 100 build to fast [1:00.5]
    4 x 50 ez [and out]
    [Masters/Rec/2150 yds/55 min]
    ====================
    Taper workout #2 with Greg, Noah, and Matt.
    Categories
    Swim Workouts
  13. Tuesday 11/27/18

    PM SCY w/ Trip + Jack @ LRRC

    10x100 @ :10 rest kick H.A.S. w/ SNKL
    odd: FR
    even: FL

    8x25 @ :05 rest w/ SNKL
    odd: side kick
    even: 1 arm FR (R arm only)

    15x100 @ 1:30 FR kick H.A.S. w/ SNKL

    6x50 @ :10 rest FL kick on BK H.A.S.

    Total: 3000
    Categories
    Swim Workouts
  14. Monday 11/26/18

    AM SCY Solo @ LRRC

    10x100 @ :10 rest kick H.A.S. w/ SNKL
    odd: FR
    even: FL

    7x200 @ :15 rest kick H.A.S. (50 FR/50 FL) w/ fins + SNKL

    100 EZ kick on back (25 FR/25 FL)

    Total: 2500

    Giving my shoulders a break this week. Plan to just kick with hands at sides with a snorkel.
    Categories
    Swim Workouts
  15. Saturday 11/24/18

    PM SCY w/ Trip + Michael (+ Doug and Jim Robbins as Chief Split Getters) @ LRRC "Four on Seven"

    400 swim every 4th 25 scull w. SNKL
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    4x25 @ :30 V.S.
    175 EZ

    4x @ 7:00
    200 DIVE FAST
    200 EZ

    25 EZ
    2x200 @ :10 rest kick H.A.S. w/ fins + SNKL

    Total: 3200

    SHOUT OUT: Doug and Jim for getting splits. Trip for throwing down hard. Michael for hanging tough through the set. This one hurt A LOT!

    Results:
    11/24/18 (SCY) - 1:59.11 (57.15/1:01.86), 1:59.98 (58.78/1:01.20), 2:00.91 (59.16/1:01.75), 2:02.96 (1:00.34/1:02.62) (Nike brief)

    Trip's Results:
    11/24/18 (SCY) - 2:09.71 (1:02.96/1:06.75), 2:12.28 (1:04.31/1:07.97), 2:12.22 (1:04.61/1:07.61), 2:10.79 (1:04.19/1:06.60) (Endurance jammer)

    Michael's Results:
    11/24/18 (SCY) - 2:20.42 (no splits available), 2:26.96 (1:09.53/1:17.43), 2:29.46 (1:11.79/1:17.67), 2:32.09 (1:13.26/1:18.83) (Endurance jammer)
    Categories
    Swim Workouts
  16. Workout 11/24/18: morning

    by , November 24th, 2018 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    Today was Turducken Day, courtesy of swimsuit addict!

    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. I’ve never tasted one, but I feel like I’ve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    I had to leave practice early so besides the main set I put a 600 yard warmup and 200 to loosen out. This a fun and challenging set that I bring back every year. The team did a 250's (mixing 100/50/100 with swim/kick/pull) and I only did 1-arm fly this year. Total for me was 2200 yds in 40 minutes.
    Tags: turducken
    Categories
    Swim Workouts
  17. Wednesday 11/21/18

    PM SCY w/ Trip (on the 4x400) @ LRRC "Happy Thresholdsgiving"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :40 swim 4/6/2 turns w/ SP

    4x100 @ 1:05 (1:00+, 1:01+, 1:02+, 1:03)
    1:05 REST
    3x100 @ 1:05 (:59+, 1:01+, 1:02)
    1:05 REST
    2x100 @ 1:05 (1:00, 1:01+)
    1:05 REST
    100 @ 1:05 (:58)

    4x400 @ 5:30
    1 - pull w/ paddles + SNKL (4:45)
    1 - swim w/ SNKL (4:44)
    1 - swim N.S. (4:29 - 2:19/2:10)
    1 - swim STRONG (4:10 - 1:00/1:03/1:04/1:03)

    400 EZ FR kick w/ fins + BD

    Total: 5000

    Holy hell I am tired. Taking Thanksgiving off.

    SHOUT OUT: Trip. He descended his 4x400 1-4, going 5:00, 4:57, 4:49, 4:37. He was also slow enough getting into the water and starting his warm-up that I had time for the threshold set before our main set!
    Categories
    Swim Workouts
  18. Workout 11/20/18: evening

    by , November 20th, 2018 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    200 free/50 non-free/100 kick/250 pull [extra 200]/100 non-free

    4 x 100 Quarters Strong on 1:30
    4 x 75 k-s-p on 1:15 [IMO on swim, fast]
    4 x 50 burst and cruise on :50
    4 x 25 fast on :40

    300 with every 3rd lap choice non-free
    [Masters/Rec/2200 yds/45 min]
    ===================

    I was the only one at practice tonight so I missed the push that swimming with the team provides, although the clock ticking away kept me honest. The pool will be closed Thurs and Friday but I plan to be at practice on Saturday.

    Happy Thanksgiving everyone!
    Categories
    Swim Workouts
  19. Tuesday 11/20/18

    PM SCY w/ Trip @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    400 kick 100 FL/100 FR w/ fins + BD
    300 pull w/ SP + SNKL
    200 I.M. drill
    100 progressive scull w/ SNKL

    36x50 @ :50 SMOOTH FR

    200 EZ

    Total: 3500
    Categories
    Swim Workouts
  20. Monday 11/19/18

    PM SCY w/ Trip @ LRRC "Trip takes a mulligan"

    Yes, yes I know I just completed a shave/taper meet yesterday, but spare me the lectures on taking a break. There is work to be done and only 145 days until I dive in to the 1650 at YMCA Nationals. Also the back half of this week may be a wash with the holidays. Also also Trip wasn't happy with his workout yesterday (the only change being that I wasn't there...go figure?), so he took a do-over.

    2x
    300 BK w/ 4 FL kicks off every wall
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 pull breathe 2-4-6 by 50 w/ SP

    8x50 @ 1:00 SMOOTH FR kick w/ BD

    3x
    300 @ 4:00 D1-3 (3:37, 3:26, 3:14)
    3x100 @ 1:30 D1-3
    RD1: 1:12, 1:06+, 1:00+
    RD2: 1:10, 1:05, 1:00
    RD3: 1:07, 1:03, :59-

    200 EZ

    Total: 4200

    SHOUT OUT: Trip. I think today was better for him than yesterday. He blamed the pool temperature, but I think he was just pining away for me and couldn't focus :P
    Categories
    Swim Workouts
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