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  1. Tuesday - Fighting the Cold

    by , November 12th, 2019 at 02:00 PM (Middle Aged Distance)
    Winter has officially come... this morning my car registered in at a whopping 20 degrees. It did not make me want to jump in a cold pool, but I did anyway. Anyone else feeling the weather struggle? The second main set here I borrowed (and modified a bit) from my masters coach - the rest I wrote.

    I hope everyone is staying warm in this winter weather!

    W/U (1000):

    400 sw
    300 kick w/ fins
    300 IMO - k/d/s by 25

    Main 1 (1200):

    4x300
    1 - @ 4:00 - pull w/ pads + buoy
    2 - @ 3:50 - pads only
    3 - @ 3:40 - swim no equipment (have fins handy, I only got about 5-8 sec rest)
    4 - @ 3:30 w/ fins

    100 easy

    Main 2 (1500):

    3X[
    1x100 swim @ 1:15/1:10/1:05 by round
    2x75 @ 1:20/1:15/1:10 by round - 25k/50dr
    3x50 @ 1:00/:55/:50 by round - desc 1-3
    4x25 @ :30 swim non free]

    1 min break between rounds

    In the main 2 set, the original practice had a 150 pull @ 2:30 - maintain stroke count after the 4x25. I was short on time so I took that part out, but feel free to keep it in if you want to add a little more length to the workout.

    Total: 3800

    Website: www.thelaneline.com
    FB/IG
    Categories
    Swim Workouts
  2. Weekend Workouts

    by , November 11th, 2019 at 09:30 AM (Swimming Through Jello)
    Saturday, 11/9/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/2, 240/1, 255 (pause)/1,1,1,1, (no pause) 3

    Hang Power Clean + Power Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1x3

    Shoulder Press - 45/5, 75/3, 95/3, 115/3,3,3


    Sunday 11/10/2019

    16 mile bike ride


    Monday, 11/11/2019 Pool Workout

    In hindsight, the 16 mile bike ride after not riding for a couple months was probably not the best idea - got some pretty bad quad cramps early on here!

    10x100 o-fr 1:30, e-k/dr 1:40

    6x100 p 1:30
    25 fr/25 shark

    2x{4x25 UWK :40/:30
    4x50 sw/k 1:00/:50
    4x75 50 1-arm/25 sw 1:20/1:10
    4x100 build 1:30/1:25}
    rd2 w/fins

    8x50 :55
    d1-4 br; 5-8 k

    Buckets - 8xUW + 3 fast cycles

    200 warmdown

    4400y
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  3. 11|8|19 LCM

    by , November 9th, 2019 at 02:05 PM (Blog)
    12m wide area, dive off side:
    10 x 24m nb fr on 0:75
    • work each turn

    LCM
    100ez
    25m kick timed (estimated where 25m was) 0:21
    100m kick timed 2:20
    • 25m splits: 0:27, 0:32, 0:40, 0:41

    Fr with fins: 4 x 17.5m all-out/32.5m ez
    300 drill with fins as:
    • 50 head-up fly kick free (0:30)
    • 50 recovery
    • 200 various





    The horrible 100 LCM kick time shows I am slowing down prior to 50m. I looked up at one of the digital timers to get the mid length splits. My 25m time also shows I need more raw speed

    Updated November 9th, 2019 at 02:52 PM by __steve__

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  4. 4k Fast swimming & Kick

    by , November 8th, 2019 at 09:16 AM (Middle Aged Distance)

    I did tihs workout Wednesday and really liked it, and was even able to adapt it (cut all the swims in half and mixed in stroke) for my daughter's group at age group practice (10-12 age range).


    Original post on www.thelaneline.com

    W/U (1500):

    500 swim
    400 IMO - 25k/50dr/25sw
    300 kick w/fins
    200 pull
    100 build

    Main (2350):
    1x150 @ 2:00 swim smooth
    1x100 @ 2:30 kick fast
    1x100 @ 1:30 swim smooth
    2x150
    1 - build each 50 @ 2:00
    2 - fast @ 2:30
    1x100 @ 2:30 kick smooth
    1x100 @ 1:30 swim fast
    3x150
    1 - smooth @ 2:15
    2 - build/fast/smooth @ 2:00
    3 - kick fast @ 3:00
    1x100 @ 1:30 swim smooth
    1x100 @ 1:50 kick fast
    2x150
    1 - swim smooth @ 1:50
    2 - 100 build/50 fast @ 2:30
    1x100 @ 1:50 kick fast
    1x100 @ 1:30 swim smooth
    1x150 @ 3:30 kick smooth
    1x100 @ 1:30 swim fast
    1x100 @ 2:30 kick easy

    W/D (150):
    150 easy mix

    TOTAL: 4000 yds

    Categories
    Swim Workouts
  5. 11/7/19 Workout

    by , November 7th, 2019 at 01:41 PM (Swimming Through Jello)
    Thursday, 11/7/2019 Pool Workout

    Super, super sore from the past week or so of workouts. This was kind of a going-through-the-motions swim, though as usual I'm glad I went.

    2x{100 fr/100 IM/100 p/100 k}

    10x25 scull :45 o-feet first, e-hands first

    4x{200 2:45
    2x100 IM 1:30
    1x100 st dr 1:45}
    200s - rd1 fr, rd2 p, rd3 k/fins, rd4 fr/fins

    10x50 p/rev paddles
    1-3 :55
    4-5 :50
    6-8 :45
    9-10 :40

    250 warmdown

    3800y
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  6. 11|6|19 LCM recovery swim

    by , November 6th, 2019 at 05:02 PM (Blog)
    LCM
    Shoulders achy yesterday from prior weights and the few fast 50ís with fins I did, worked on form mostly.

    100 ez fr
    100 stroke (br/bk)
    100 ez fr
    50 flutter kick fast (0:48)
    350 very slow fr

    Updated November 6th, 2019 at 08:15 PM by __steve__

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  7. 11/5-11/6 Workouts

    by , November 6th, 2019 at 09:19 AM (Swimming Through Jello)
    Tuesday, 11/5/2019 CrossFit Workout

    Warmup - rowing, stretching

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/2, 340/2,2,2,2,6

    Conditioning - 3 sets, 4:00 on, 4:00 off
    25 cal row, then
    AMRAP
    10 TTB
    20 walking lunge 35# DB per hand
    73 reps, 70 reps, 63 reps

    Wednesday, 11/6/2019 CrossFit Workout

    Warmup - Tabata plyos, PVC/barbell warmup

    Strength - A) Snatch + OHS - 95/1+3, 115/1+3, 135/1+3, 155/1+3, 175/1+3, 185/f, 1+3
    //Feeling really slow after the deadlifts/lunges yesterday evening!

    B) Pike HSPU - 8x4 EMOM

    Conditioning -
    20-16-12-8-4
    DB Snatch 50#
    Box jump 24"
    4:27
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  8. 11|5|19 LCM

    by , November 5th, 2019 at 05:00 PM (Blog)
    LCM
    4x50fr with short fins on 2:00
    • 40, 35, 30, 28

    2x50fr with short fins on 3:00
    • 32, 30
    • 1st was a head-up fly-kick drill

    400 ez

    (11|4) Weights: shoulders, legs, torso, arms

    (11|3) Weights: chest and back. Also did 8 1 min efforts/1min rest on rogue airbike.

    Updated November 5th, 2019 at 10:53 PM by __steve__

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  9. Weekend Workouts

    by , November 4th, 2019 at 12:53 PM (Swimming Through Jello)
    Friday, 11/1/2019 Garage Lifting

    Warmup - stretching, plyos, barbell warmup

    Back Squat - 45/3, 135/3, 185/3, 225/2, 240/2,2,2,2,8

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    BB Row - 155/8,8,8


    Saturday, 11/2/2019 Pool Workout

    200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

    4x RIMO {2x75 1:20 k/kdr/DPS
    8x25 :30 d by pairs to 90%
    2x50 1:15 fast - 100 pace, #1 off blocks}

    100 float

    15x50 1:00 1 fast k/1 ez/1 fast k/2 ez/1 fast k/3 ez/1 fast k/4 ez/1 fast k

    200 warmdown

    3850y


    Sunday, 11/3/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Hang PSn + Hang Sn - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 165/1+1x11

    1A) Shoulder Press - 45/5, 75/5, 95/5, 105/5,5,5
    1B) KB Row - 53/10,10,10 ea arm
    1C) KB skullcrusher - 53/10,10,10


    Monday, 11/4/2019 Pool Workout

    1000 SKiDS

    400 p br3/5/7x50 neg split 5:00
    3x100 k d1-3 1:50
    200 p br5/7x50 neg split 2:40
    2x50 br k d1-2 1:00

    12x50 1:00 drills
    1-2 long UW; 3-4 scull; 5-6 spin drill; 7-10 flip at flags; 11-12 DPS

    5x200 2:40 build by 50
    1-fr; 2-k/fins; 3-bk; 4-k/fins; 5-sw/fins

    6x50 25 start drill + 25 ez

    200 warmdown

    4100y
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  10. Back from Vacation - Easy Aerobic Day

    by , November 4th, 2019 at 11:41 AM (Middle Aged Distance)
    So I went on vacation last week with the full intention of swimming while I was there (I was with a friend but she mostly worked during the day so I figured I'd have time to myself). Turns out the time change really messed with me and those mornings were spent sleeping instead of swimming but, the trip was fun! I walked anywhere from 7-10 miles a day exploring so it wasn't a total workout loss.

    Got back in today and felt a little sore at first but not as bad as I thought. Here was a short one to get the feel of the water back:

    W/U (800):

    4x200 sw/pull/k w/fins/ IM drill w/ fins

    Main (1000):

    10x100 swim smooth @ 1:20 (or get about 10 sec rest)

    Recovery (300):

    6x50 @ 1:00
    odd - bk swim
    even - fr drill

    Fast (200):

    4x50 @ 1:30
    1 - 70%, 2 - 80%, 3 - 90%, 4 - ALL OUT

    200 easy

    Total: 2500
    Categories
    Swim Workouts
  11. 10|31|19 LCM

    by , October 31st, 2019 at 06:35 PM (Blog)

    LCM

    WARMUP

    500 fr slow drill, snrkl 9:00
    100 fr little less slow, sans snrkl

    DRILL

    2x50 1-arm drill, bilateral brth

    SPEED
    4 x 50 on 1:30
    • 25 fr sprint/25 ez bk-o br-e

    12 x 16.7 fast stop-n-goís
    • fr-bk-fr-br order
    • every 2nd and 3rd from dig

    KICK
    100 as 50 flutter 4 time/50 ez
    • 0:49

    DRILL
    300 various drills with short fins
    • fly-kick, head-up freestyle, snrkl
    • slow motion straight-arm fr
    • backstroke go UW for 4 SDBK 2 x mid strok




    Updated October 31st, 2019 at 07:32 PM by __steve__

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  12. 10/31/19 Workout

    by , October 31st, 2019 at 09:30 AM (Swimming Through Jello)
    Thursday, 10/31/2019 Pool Workout

    2x{100 fr/100 IM/100 p/100 k}

    10x50 k
    1-3 1:00
    4-6 :55
    7-8 :50
    9-10 :45

    2x{500 fr :20 rest
    400 p :20 rest
    300 IM k/d/s :20 rest
    200 br :20 rest
    100 bk :20 rest
    50 fly}

    200 warmdown

    4600y
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  13. 10|29|19 LCM

    by , October 29th, 2019 at 06:56 PM (Blog)


    10|19 LCM

    WARMUP
    200 as 100fr 50bk 50br

    DRILL

    400 as 50 one arm fr, left arm, bilaterally breathe/50 same thing but right side/3 x 100 shrt fins on 2:30 as 50 head-up fly kick fr/50 ez

    KICK
    100 flutter kick as 50fast /50ez did 0:51 at 90% effort



    10/27
    Rogue airbike 7 x 1:00 work/1:00 ez
    UB weights and isometrics/ RC scap

    10/28
    calisthenics, plyo (one-leg broad jump test 6í4Ērt/6í2Ē lt)
    6 min on woodway treadmill barefoot 6.5mph, stretches



    The 0:51 kick was easy. Didnít use board so itís safe to assume boards are slower to kick with for me

    Updated October 30th, 2019 at 12:53 PM by __steve__

    Categories
    Swim Workouts
  14. 10/28-10/29/19 Workouts

    by , October 29th, 2019 at 09:31 AM (Swimming Through Jello)
    Monday, 10/28/2019 Garage Lifting

    Was supposed to have a softball game tonight but got cancelled due to wet fields at the last minute. So I impromptu lifted in the garage at night.

    Warmup - stretching, plyos, barbell warmup

    Pause Clean + Front Squat + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1x5

    Clean Pulls - 225/3, 235/3, 245/3

    BtN Sn PP - 135/5, 165/5, 185/5,5,5


    Tuesday, 10/29/2019 Pool Workout

    200 fr/200 IM dr/4x75 SLOB-sw-SLOB/200 IM k/200 p

    4x100 fr 25 ez/50 hard/25 ez 1:30
    3x100 k 2:10
    2x100 IM 1:40
    100 ez 2:00
    2x100 p 1:40
    4x75 IMO 1:20
    4x100 25 hard/50 ez/25 hard 1:30

    6x50 1:00 SLOB/sw ez

    10x50 p/rev paddles
    4 - :55
    4 - :45
    2 - :35

    200 warmdown

    4000y
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  15. 10/27/19 Workout

    by , October 28th, 2019 at 09:30 AM (Swimming Through Jello)
    Sunday 10/27/2019 Garage Lifting

    Feeling a bit better with my GI stuff. Decided to do some lifting today.

    Warmup - plyos, stretching, barbell warmup

    Pause Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 175/1+1x8, 180/1+1, 185/1+1

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    Pendlay Row - 135/8, 155/8,8
    Categories
    Uncategorized
  16. 10|24|19 LCM 50m kick test

    by , October 24th, 2019 at 07:27 PM (Blog)
    LCM

    WARMUP
    400 fr build, snrkl (6:35)
    200 bk, short fins (2:55)

    KICK
    50 flutter kick for time (0:50 thatís much better)
    150 ez kick to buffer

    SPEED
    3 x 50 fr on 3:00, short fins
    • 0:35 - 0:30 - 0:27
    • nb to ~40m then breathe (6, 4, 2x resp.)
    • 1 x 50 fr ez



    experiment

    The effects of various combinations of drag reduction strategies noticed with long course 50m all-out effort flutter kick attempts

    Materials
    - well broken in speedo endurance jammer
    - quite used Tyr AP12 low waist jammer
    - quite used Tyr AP12 high waist jammer
    - random kick board
    - Tyr snorkel

    Procedure
    With timer in view from across pool, push off wall, use a couple small dolphin kicks, and surface kick 50m to other side in as little time as possible.

    Results
    Hairy/speedo jammer
    - 10|18|19 0:55
    Hairy/Tyr AP12 low waist suit
    - 10|21|19 0:54
    Shaved (except arms)/speedo jammer
    - 10|23|19 0:53
    Shaved (arms too)/Tyr AP12 high waist suit
    - 10|24|19 0:50

    Arms werenít shaved at one point due to lack of time.

    Updated October 27th, 2019 at 11:06 AM by __steve__

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  17. 10/23-10/24/19 Workouts

    by , October 24th, 2019 at 12:00 PM (Swimming Through Jello)
    Had a medical procedure Tuesday morning so took that day and Wednesday morning off. Going to next option on UC treatment, hopefully this one is more successful.

    Wednesday, 10/23/2019 Garage Squats

    Warmup - stretching, plyos

    Back Squat - 45/5, 135/3, 185/3, 220/3,3,3,3,15


    Thursday, 10/24/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55}

    4xIMO{75 r/l/DPS 1:20
    75 50 b sw/25 fast k SLOB 1:20
    150 fr p br3/5/7 2:20
    100 50 b/50 fast 2:00}

    6x50 dr/sw ez :55

    3x{150 r/l/sw ez x25 2:30
    3x50 d1-3 to 90+% :55
    3x25 c/o/FAST :25}
    rd1-fl, rd2-k/fins, rd3-fr

    125 warmdown

    4350y
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  18. 10|23|19 LCM

    by , October 23rd, 2019 at 10:12 PM (Blog)
    Pool setup with floating bulkhead at first, with a team of youngsters training on the scy side. The other side (available) was about 26m this time, shorter than last time.

    WARMUP
    5 x 52m on 1:00
    1 x 52m on 2:00
    5 x 52m on 1:00
    208m bk with fins
    4 x 26m br on 1 - 2:00

    4 minutes break- bulkhead removed

    4Time
    50m flutter kick for time 53 flat - better
    50m ez flutter kick

    SET
    4 x 50 on 2 - 3:00 as 25m near all-out/25m ez bk
    50 head up dolphinkick fr with fins and snorkel
    50 eZ

    Updated October 23rd, 2019 at 11:54 PM by __steve__

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  19. Distance Ladder Challenge

    by , October 23rd, 2019 at 12:27 PM (Middle Aged Distance)
    I wrote this set last week and put it in my back pocket for a day when it felt right. Tomorrow and Friday I have scheduling conflicts with my usual workout time and may not be able to get in, so I thought today was a good day for a high volume yardage challenge when I'd be forced to rest a day or two afterward.

    For the long swims, you should be getting lots of rest - over a minute or right at a minute until the 600, and then 15-30 sec on the 400/200. For the 100's, start out at an interval that feels comfortable to stay long and smooth. For the 5x100, you should plan to get about 5 sec rest and the 3x100, just make.

    Good luck!

    Main (5500):

    1x1000 @ 15:00 w/ snorkel, pads, buoy - 50 sw, 50 dr

    9x100 @ 1:25 swim no equipment

    1x800 @ 12:00 w/ pads + buoy

    7x100 @ 1:20 swim no equip

    1x600 @ 9:00 w/ pads

    5x100 @ 1:15 swim no equip

    1x400 @ 6:00 pads + fins

    3x100 @ 1:10 *option to add fins

    1x200 @ 3:00 w/ fins swim

    1x100 FAST all out *option: fins or no fins

    W/D - 200 easy kick or more if needed

    Total: 5700

    *Original post on www.thelaneline.com
    Categories
    Swim Workouts
  20. Haven't Posted in Awhile!

    by , October 22nd, 2019 at 01:14 PM (Middle Aged Distance)
    When I signed on this morning and realized I have posted since August - Yikes! I've been working on a swimming blog/website of my own, so pm message me if you want to check it out :-).

    I have been training hard just haven't been keeping up with online posts, so I'll get back into it today with the Breath Control/Technique workout I did. Enjoy!

    W/U (900):

    300 swim - 100fr/bk/br

    12x50 @ :50 w/ fins
    o - free w/ 3 dolphin kicks off each wall + 3 strokes before a breath off each wall
    e - IMO drill

    Main (1800):

    3X [
    1x300 @ 4:30/4:15/4:00 by round
    1x75 @ 1:15 - 3 breaths, 2 br, 1 br by 25
    1x25 @ :45 kick on back
    1x50 @ 1:00 - 2 br/1 br by 25
    1x50 @ 1:00 kick on back
    1x25 @ :45 no breath (or 1 breath)
    1x75 @ 1:15 kick on back]

    *You can bank the rest after the breath control 75/50/25
    *1st round - 300 is pull w/ buoy + pads, 2nd round 300 just pads, last round fins whole round

    Sprint (200):

    8x25 @ :30
    o - FAST IMO
    e - easy choice

    100 easy

    Total: 3000
    Categories
    Swim Workouts