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  1. 1|3|20 LCM

    12 x 24M fr on 1:15 in 12m area
    DFS, work breakouts and turns

    8 x 50M fr on 2:00
    36-38 pace, breathe ea 4

    Updated January 4th, 2020 at 10:40 AM by __steve__

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  2. Friday 1/3/2020

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 FR kick w/ BD
    100 EZ

    4x100 @ 1:08 (1:05, 1:06-, 1:06-, 1:05+)
    1:08 REST
    3x100 @ 1:08 (1:03+, 1:04, 1:04+)
    1:08 REST
    2x100 @ 1:08 (1:04, 1:04+)
    1:08 REST
    100 @ 1:08 (1:00-)

    4x175 @ 3:00 kick w/ fins + BD (first/last 25 FL submarine* kick)
    * UW kick w/ BD

    8x25 @ :40 BR
    2 DR (2K/1P)
    2 swim w/ strapless fingertip paddles (SFP)
    2 swim w/ 2x pullouts
    2 swim FAST, dive #2 (:16-, :15-)

    100 EZ

    Total: 3300

    Man my BR feels like garbage right now.
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    Swim Workouts
  3. 1/3/2020

    by , January 3rd, 2020 at 11:16 AM (Swimming Through Jello)
    4x200 SKiDS 3:15 IMO
    6x75 p o-br4, e-br7 1:15

    First fun set of the year coming up. I came up with this one as a riff on a 400 IM set that was my college coach's favorite. Goal is to descend each set of the 100 IMs in addition to within each set. Take an extra :30 after each set of 25s to get the fins off.

    2x100 IM D1-2 1:45
    8x25 fr/fins :25
    150 fl/bk/br fast 3:00
    8x25 br/fins :30
    2x100 IM D1-2 1:45
    8x25 bk/fins :25
    150 bk/br/fr 3:00
    8x25 fl/fins :25
    2x100 IM D1-2 1:45

    100 ez

    And this is my go-to breaststroke speed set now after I wrote it as part of a bigger set for a Saturday a month or so ago. 100s are to give the hips/groin a breather while keeping heart rate up a bit.

    3x{1x25 br k in streamline :30
    1x25 2k/1p br :30
    1x25 long glide br :30
    1x75 br D1-3 1:30
    1x100 fr A1-3 2:00}
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