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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

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 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 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 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

PM SCY Solo @ LRRC “I.M. tired”
CORE7 post swim

Swim:

10x100 @ 1:45 kick/scull/drill/swim w/ SNKL

12x75
Odd: FL/BK/BR
Even: BK/BR/FR
6 @ 1:20 drill
6 @ 1:05 STRONG

10x50 @ :40 FL kick w/ fins + BD

6x100 pull w/ SP
Odd @ 1:15 FR
Even @ 1:30 BK

Total: 3000

CORE7:

- high plank to low plank (RD3 switch on command)
- crunch to sit up w/ 10# db (RD1), Statue of Liberty sit ups w/ 10# db (RD2 switch every :15, RD3 switch at :30)
- leg lift to hip raise (RD3 switch on command)
- bicycles (RD1), bicycles/flutter kick on command (RD2 switch at :30), bicycles to flutter kicks (RD3 switch on command)
- oblique crunch (RD1), oblique v-ups (RD2/RD3 switch at :30)
- half burpees (RD1), half burpees/mountain climbers (RD2 switch at :30), half burpees to mountain climbers (RD3 switch on command)
- plank rotations (RD1/RD2), “beat boys” (RD3)

PM Weights @ LRRC
PM SCY w/ Trip @ LRRC "Trip makes me do it again..."

Weights:

3x10 BB RDL (45/65/65#)
3x10 BB back squat (45/65/65#)
3x10 S-leg curl (10/30/50#)
3x10 S-leg extension (10/30/50#)
3x10 S-leg glute (30/70/70#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
300 abs

Swim:

500 SKIPS
10x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
4x25 @ :30 V.S.

4x100 @ 1:10 @ GOAL MILE PACE (:59, 1:00-, 1:00, 1:00+)
1:10 REST
3x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01-, 1:02)
1:10 REST
2x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01)
1:10 REST
100 @ 1:10 @ GOAL MILE PACE (:58+)

10x50 @ 1:00 FR swim 3 breaths max

Total: 2600

SHOUT OUT: Trip. This set was his idea today. He made them all (with room to spare!). Totally did this as my usual threshold set yesterday morning, so the redundancy was a little "meh". I decided since Trip was doing them on 1:10 to see how many I could hold at my goal mile pace (1:01-). Other than the 3rd one of the set of 3, it was pretty good. However I had no legs to speak of to help me on the back half because of my leg lift 30 minutes earlier!

PM Weights @ LRRC
PM SCY Solo @ LRRC "Backstroke focused I.M."

Weights:

3x10 BB RDL (45/65/65#)
3x10 BB back squat (45/55/65#)
3x10 S-leg curl (30#)
3x10 S-leg extension (30#)
3x10 S-leg glute (50#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)

Swim:

1000 SKIPS

8x125 kick w/ fins
odd: last 25 UW
even: first 25 UW
2 @ 2:00
2 @ 1:50
2 @ 1:40
2 @ 1:30

12x25 @ :45 front scull w/ SNKL
2 w/ buoy focus on head position
2 no buoy focus on body alignment

2x
3x100 @ 1:20 FRIM
4x50 @ :50 BK @ 200 I.M. PACE
RD1 - :32+, :32+, :31+, :31+
RD2 - :33-, :32+, :32+, :32
50 EZ BR kick w/ BD

4x50 @ 1:00 FR 25 kick H.A.S./25 PERFECT STROKE! w/ SNKL + 4 FL kicks off all walls

5:00 of "bucket" turn/spin turn practice

Total: 3600

PM SCY w/ Trip @ LRRC
CORE7 post swim

Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:00 breathe every 6 pull w/ SP

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

5x300 @ 4:00 D1-5 (3:39, 3:29, 3:19, 3:09, 3:07*)
* bonus 1:00 rest before #5

100 FLOAT
100 PERFECT STROKE! w/ 4/6/2 turns

Total: 4100

CORE7:

- full body crunch w/ 10# db (RD1), full body crunch/toe touch (switch at :30) w/ 10# db (RD2/RD3)
- moving plank (RD1/RD2), full body crunch FAST no weight (RD3)
- weighted oblique crunch w/ 10# db (switch sides at :30)
- weighted crunch to weighted sit up w/ 10# db
- floor wipers (RD1), floor wipers/knee tucks (switch at :30) (RD2/RD3, RD3 knee tucks w/ 10# db held above head)
- bear crawl burpees
- plank ups (RD1), leg lift to crunch (RD2/RD3)

AM Weights @ LRRC
PM SCY w/ Trip @ LRRC "Best Average"

"You're negatively correlated to the S&P 500 for the month of December." - Trip Strauss

Weights:

3x8 pull-ups
3x10 DB shoulder press (15#)
3x10 DB S-arm bicep curl (15#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (15#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
300 abs

Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
8x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :30 FR swim

8x25 @ :45 scull w/ buoy + SNKL
#1 - front forearm scull smooth
#2 - underwater recovery
#3 - front forearm scull fast
#4 - underwater recovery

10x100 @ 2:00 BEST AVG

200 FLOAT

Total: 3400

Results:
10/16/18 - SCY - :59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-
12/29/18 - SCY - :58, :57+, :58, :58, :58, :58+, :58+, :58, :59-, :58

SHOUT OUT: Trip, who was 1:03s on the first seven, then 1:04, 1:04, 1:02++ (he says it was 1:02.99).

AM SCY w/ Claire Bristow + Levi Lewis @ LRRC "I.M. with a backstroke focus"
PM Weights @ LRRC
PM SCY Solo @ LRRC "Recovery"

AM Swim:

2x
400 swim every 4th 25 scull w/ SNKL
6x50 @ 1:00 BK drill
odd: 3/4 drill
even: "Matt Biondi" drill
4x75 @ 1:15 rolling I.M. work transitions!

2x
4x25 @ :45 BK kick w/ 15M UW off wall
3x100 @ 1:25 BK AE
200 @ 3:45 I.M. FAST done as 25 FL/75 BK/25 BR/75 FR (2:15, 2:14)

200 EZ

Total: 3400

Weights:

3x10 BB RDL (55#)
3x10 BB back squat (55#)
3x10 S-leg curl (30#)
3x10 S-leg extension (30#)
3x10 S-leg glute (30#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)

PM Swim:

2x
5x100 @ :15 rest w/ SNKL
#1 - FR kick H.A.S
#2 - 75 FR kick H.A.S./25 FR swim
#3 - 50 FR kick H.A.S./50 FR swim
#4 - 25 FR kick H.A.S./75 FR swim
#5 - FR swim
4x75 @ 1:20 k/dr/UW w/ fins

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

12x25 @ :30 FR kick w/ BD
2:00 REST
8x25 @ :25 FR kick w/ BD
2:00 REST
4x25 @ :20 FR kick w/ BD

100 EZ

Total: 2700

PM SCY w/ Trip (main set only) @ LRRC
CORE7 post swim

Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
3x100 @ 1:30 3/1/2/0 breaths per 25 pull w/ paddles
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x
300 @ 4:00 D1-4 pull w/ paddles + SNKL
3x100 @ 1:30 D1-3
RD1: 3:36, 1:08, 1:05, :59
RD2: 3:34, 1:09+, 1:03+, :58
RD3: 3:28, 1:10, 1:04+, :59-
RD4: 3:29**, 1:10, 1:04+, :59-

**Oops, I backed off too much on the middle 100 :/

8x50 @ 1:00 kick H.A.S. w/ fins + SNKL
odd: FR
even: FL

Total: 5000

CORE7:

- high plank to low plank (RD1/RD2), add jump (RD3)
- low plank pike-up (RD1/RD2), streamline hold on back (RD3)
- high plank knee pulls (RD1), streamline hold on back (RD2), elbow to knee crunch switch sides at :30 (RD3)
- floor wipers
- bounce squat/lunge (switch on command)
- high plank w/ leg lifts (RD1), leg raise to hip raise (RD2/RD3)
- full body crunch/toe touch switch at :30 (RD1), full body crunch/hip raise switch at :30 (RD2), three-quarter burpees (no push-up) (RD3)

PM Weights @ LRRC
PM SCY w/ Blair @ LRRC "Recovery"

Weights:

3x8 pull-ups
3x10 DB shoulder press (10#)
3x10 DB S-arm bicep curl (10#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (10#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
200 abs

Swim:

1000 SKIPS

16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

200 BK PERFECT STROKE! w/ 4 FL kicks off all walls

Total: 2000

PM SCY w/ Trip + Blair Bish @ LRRC
CORE7 post swim

Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
6x50 @ 1:00 drill
RD1 - 3 FL/3 BK
RD2 - 3 BR/3 FR

16x75 @ 1:10
4 - FR "Claire Lockridge"
4 - rolling I.M. STRONG
4 - FR "Claire Lockridge" **
4 - rolling I.M. STRONG
** I messed up the 4th 75 and choked on water so I went 2/2/1 breaths by 25 :/

10x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

Total: 3500

CORE7
- plank jacks (RD3 w/ gliders)
- alternating knee pulls/pikes w/ gliders
- single leg v-ups
- floor wipers
- mountain climbers w/ gliders
- half burpees
- hip raises (RD1), full body crunch (RD2), toe reaches (RD3)

PM Weights @ LRRC
PM SCY Solo @ LRRC

Weights:

3x10 BB RDL (45#)
3x10 BB back squat (45#)
3x10 S-leg curl (10#)
3x10 S-leg extension (10#)
3x10 S-leg glute (30#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
500 abs

Swim:

5x100 4 FL kicks off walls w/ SNKL
1 @ 2:00 kick H.A.S.
1 @ 1:50 75 kick H.A.S./25 swim
1 @ 1:40 50 kick H.A.S./50 swim
1 @ 1:30 25 kick H.A.S./75 swim
1 @ 1:20 swim

12x25 @ :40
odd: FR NO SPLASH!
even: DIVE w/ FAST breakout into EZ

8x50 @ :50 FR swim opposite fin + opposite upside down paddle (switch each 50)

8x25 @ :45 12.5 FAST FR kick in S-line + 2 FAST FL strokes into EZ

6x25 @ :50 :10 FAST FR kick on wall into FAST turn + FAST breakout
6x25 @ 1:00 FAST FR NO BREATH w/ fins

2x200 @ 2:35 FR swim
100 EZ

Total: 2200

AM Weights @ LRRC
AM SCY Solo @ LRRC "Recovery"

Weights:

3x8 pull-ups
3x10 DB shoulder press (10#)
3x10 DB S-arm bicep curl (10#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (10#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
500 abs

Swim:

2x200 @ :30 rest 100 FR/100 BK w/ 4 FL kicks off walls

2x
4x25 @ :40 FR B&A drill w/ SNKL
:20 rest
4x25 @ :40 BK 3/4 drill
:20 rest

2x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
:30 rest
4x50 @ 1:00 "Progressive Backstroke"
:30 rest

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

Total: 2000

PM SCY Solo @ LRRC
CORE7 post swim

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

2x
3x50 @ :40 D1-3
4x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :30 FR swim

3x
6x25 @ :40 FR FAST w/ 4 FL kicks off wall
500 @ 7:00 D1-3 (5:46, 5:26, 5:22+)

9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL

Total: 4000

CORE7:

- crossover sit-ups
- sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3)
- full body crunch w/ 10# db
- leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3)
- static crunch w/ heel touch
- mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3)
- side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3)

Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!

PM Weights @ LRRC
PM SCY Solo @ LRRC

Weights:

3x10 BB RDL (45#)
3x10 BB back squat (45#)
3x10 S-leg curl (10#)
3x10 S-leg extension (10#)
3x10 S-leg glute (30#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
500 abs

Swim:

600 swim 4 FL kicks off all walls (100 FR/100 BK)
6x100 I.M.
odd @ 1:40 drill
even @ 1:30 D1-3 (1:19, 1:13, 1:07)

3x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
:30 REST
4x25 @ :30 FR V.S.
RD1 w/ paddles + fins
RD2 w/ fins
RD3 no equipment
:30 REST

200 EZ

Total: 2300

PM LCM Solo @ LRRC "That's 'Brisk,' baby!"
CORE7 post swim

Air temp: 65 and overcast
Pool temp: 63.3 (!!)

Swim:

2x
400 swim every 4th 25 scull
4x150 @ 2:30 k/dr/sw I.M.O. w/ fins

7x200 @ 2:50 pull w/ paddles + SNKL

100 EZ

Total: 3500

CORE7:

- elbow to knee crunch (switch every :30)
- Statue of Liberty sit-up w/ 10# db (switch every :30)
- straight leg raise to hip raise (RD2/RD3 do just hip raise for last :30)
- leg climbs (switch every :30)
- Russian twists (RD1 no weight, RD2 :30 no weight/:30 w/ 10 # db, RD3 w/ 10 # db)
- Half burpee to shoulder press w/ 10 # db (RD3 no shoulder press, add jump)
- plank-ups (RD3 spider-mans on both the low plank and the high plank)

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)