PM LCM 1/2 Solo, 1/2 w/ Trip @ LRRC 2x 400 swim every 4th 25 scull w/ SNKL 6x50 FR kick D1-3 in pairs w/ BD 2 @ 1:10 2 @ 1:05 2 @ 1:00 3x100 @ 1:30 pull breathe every 6 w/ SP 4x100 @ 2:20 "Rouse 100s" w/ fins (to kill time while Trip warmed up) 15x100 @ 1:40 (Trip did just swim w/ breath control work, I did the following) 5 kick D1-5 w/ fins + BD (1:23, 1:19, 1:14, 1:09, 1:04) 5 pull D1-5 w/ paddles + SNKL (1:18, 1:15, 1:13, 1:09, 1:06) 5 swim D1-5 (1:17, 1:14, 1:11, 1:08, 1:05) 100 EZ Total: 4000
Updated July 19th, 2018 at 11:22 PM by Calvin S
LCM intervals left, SCY intervals right Warm up 4 x 150 2:45 [2:30] 8 x 50 1:15 [1:05] alt 1stroke/1free Kick set 6 x 50 1:20 [1:15] [#3 & 6 fast] Main set 4 x 100 2:15 [2:00] choice 4 x 50 1:30 [1:15] choice [#1-3: perfect stroke, #4 fast] Sprint set 4x 1 x 100 2:30 [2:00] easy 1 x 50 1:30 [1:20] 100% race pace [All swims choice] MEET SWIMMERS WARM DOWN Freestyle set 3x 3 x 100 1:40 [1:30] neg split & desc 1-3 1 x 100 2:00 [1:45] best effort Warm down 4 x 50 1:00 Total: 2700/3900
Thursday, 7/19/2018 Pool Workout With CrossFit people, SCY 100 fr/100 IM/100 k 2x200 fr 4x100 k 8x50 dr/sw k/dr IMO 8x25 IMO fast 200 warmdown 1900 Will do some tempo squats in the garage tonight.
AM SCY Solo @ LRRC "You've been...thunderstruck!" PM LCM Solo @ LRRC "Hypoxic 'til you get sick" CORE7 post PM swim AM swim: 1000 SKIPS 4x75 @ 1:15 FR kick w/ BD 4x50 @ :50 FR kick w/ BD 4x25 @ :25 FR kick w/ BD 50 @ 1:00 fist drill w/ SNKL **Was starting 4x50 "Progressive Freestyle" when a lifeguard told me she had heard thunder and cleared the pool Total: 1650 PM swim: 800 (200 FR swim/200 I.M. k/dr by 25/200 FR swim/200 I.M. dr/sw by 25) 4x200 @ 3:00 D1-4 2nd/4th 50 4 breaths max pull w/ paddles (2:44, 2:43, 2:40, 2:35) 8x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH swim w/ fins 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 200 EZ FL kick w/ fins + BD Total: 3000 CORE7: 3x (:30 between exercises RD1, :20 between RD2, :10 between RD3) -weighted crunch/weighted sit-up w/ 12# db (:30 each exercise, reverse order on RD3) - leg lift to weighted crunch w/ 12# db - single leg v-ups (RD1), single leg v-ups/full v-ups (:30 each RD2/RD3) w/ 25# plate - elevated knee tuck (RD1), elevated knee tuck/hip extensions (:30 each RD2/RD3) w/ 25# plate (knee tucks only) - windshield wipers - half burpee w/ 4 mountain climbers each leg (RD1), full burpee w/ 4 mountain climbers each leg (RD2), full burpee + extra push-up w/ 2 mountain climbers each leg (RD3) - plank rotations (RD1), plank rotations/plank leg lifts (:30 each RD2), plank rotations (RD3) 1:00 REST
LCM intervals left, SCY intervals right Warm up 2x 1 x 200 3:30 [3:10] 4 x 50 1:15 [1:05] stroke 2 x 100 1:45 [1:30] Kick set 1 x 200 5:00 [4:30] 4 x 50 1:30 [1:15] fast Main set 10 x 50 1:30 [1:15] choice [#3-6-9 are fast, #10 easy, good technique on all others] Sprint set 2 x 50 2:00 blocks, build to race finish 2 x 50 2:00 blocks, sprint 25/easy 25 2:00 rest 2 x 100 4:00 blocks, race pace MEET SWIMMERS WARM DOWN Freestyle set 1 x 400 6:40 [6:00] long & strong 2 x 200 3:20 [3:00] neg split 4 x 100 1:40 [1:30] desc 1-4 8 x 50 :50 [:45] strong Warm down 4 x 50 1:00 Total: 2700/3900
200 swim/100 kick/200 pull 4 x 25 burst and cruise 300 pull with snorkel 2 x - 50 long and strong :10sr - 100 build :20sr - 50 long and strong :10sr - 150 fast last 50 :20sr - 200 loosen 4 x 50 warmdown [Masters/Rec/2200 yds/50 min] ==========================
AM LCM Solo @ LRRC "It's a long way to the top, if you wanna rock 'n' roll..." 2x 300 swim w/ SNKL (75 FR/25 scull) 4x75 @ 1:20 k/dr/UW w/ fins 2x150 @ 2:15 D1-2 breathe 2-4-6 by 50 w/ SP 2x 300 @ 3:45 FAST (3:42, 3:39) 250 @ 3:45 A.R. 4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL 3x 200 @ 2:30 FAST (2:23, 2:24, 2:24) 150 @ 2:30 A.R. 4x50 @ 1:00 1 - DPS (to get to the other end and get fins + SNKL) 3 - FL kick H.A.S. w/ fins + SNKL 4x 100 @ 1:15 FAST (1:08, 1:07+, 1:07+, 1:07-) 50 @ 1:15 A.R. 150 EZ w/ fins + SNKL (50 kick/100 swim) Total: 5100 Felt great today. I think a lot of it had to do with swimming at 10:00 AM instead of 3:30 PM, so it was about 10-12 degrees cooler outside. I was also in lane 1, and while I dislike the end lanes (the ladders bug me), it was also the last shaded lane at that time of day. Swam the whole 90 minutes (way more efficient today!) in the shade, so the water temperature was several degrees cooler.
Updated July 17th, 2018 at 03:37 PM by Calvin S
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 [2:30] 3 x 100 2:00 [1:45] 50st/50free 3 x 100 2:30 [2:15] kick 3 x 100 1:45 [1:30] 4 x 50 1:00 [:50] desc 1-4 Main set 6 x 100 2:00 [1:45] desc 1-3/4-6 Sprint set 6 x 50 1:30 [1:20] stroke 6 x 50 1:20 [1:15] free [Odds: easy, Evens: sprint] MEET SWIMMERS WARM DOWN Freestyle set 4 x 150 2:30 [2:15] long & strong 3 x 100 1:40 [1:30] desc 1-3 4 x 150 2:20 [2:05] neg split Warm down 4 x 50 1:00 Total: 2900/4300
Tuesday, 7/17/2018 Pool Workout CMS, LCM Was drinking fluids like crazy yesterday. Felt a little more like myself today. Also the water wasn't quite as hot as it has been. 200 fr/100 bk/200 k/200 p/100 IM dr 3x{3x100 fr 1:35/IM 1:45/fr 1:35 6x50 k 4x50 reverse paddles pull 1:00} K Rd 1&3 - fl/bk/br 1:10 K Rd 2 - fins fl/bk 1:00 200 warmdown 3400m
Monday, 7/16/2018 Garage Weightlifting Mile dog walk, general warmup, barbell warmup Deadlift (dead stop) - 135/5, 225/3, 275/2, 325/2, 355/2x5 Shoulder press - 45/5, 75/5, 95/5, 107/5x5 KB bent over row - 53/15x3 ea arm
PM LCM Solo @ LRRC "More Talkin', Less Swimmin'" 2x 400 swim 6x50 @ 1:00 w/ fins odd: kick even: B&A drill 3x100 @ 1:20 swim w/ SP + SNKL RD1: 1:15, 1:17, 1:17 RD2: 1:16, 1:14, 1:14 4x100 @ 2:20 "Rouse 100s" w/ fins 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 4x50 @ 1:30 FR kick BEST AVG w/ BD (:42-, :42, :42-, :43+) 100 EZ Total: 3100 A little disappointed in myself today because I was not very efficient with my time. I was at the LRRC for 90 minutes and only got 3100 done, because I spent a lot of time chatting with the other swimmers who came and went.
LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 [1:45] 4 x 50 1:30 [1:15] kick 6 x 50 1:15 [1:05] choice 4 x 50 1:30 [1:15] kick 3 x 100 1:45 [1:30] Main set 4x 1 x 100 2:15 [2:00] 1 x 50 1:30 [1:15] [RD1/3 50 strong, RD2/4 100 strong] [All swims choice] Sprint set 2 x 100 4:00 [3:30] sprint, break 5secs @ 50 4 x 50 2:00 [2:00] blocks sprint 25 then easy 1:00 rest 1 x 50 blocks, race pace 1 x 50 easy MEET SWIMMERS WARM DOWN Freestyle set 2x 1 x 400 6:30 [5:45] long & strong 1 x 200 3:10 [3:00] neg split 1 x 100 1:40 [1:30] last 25 strong Warm down 4 x 50 1:00 Total: 2600/4000
Sunday, 7/15/2018 Garage Squats General warmup, barbell warmup Back Squat - 45/5, 135/3, 185/2, 225/2, 255/2x6 Going to simplify workouts a bit for the next few weeks, toiling in the heat in the LC pool doesn't seem to have had much benefit for me this summer so I'm going to focus a little on getting some of my strength back. Probably will try to swim once during the week and once during the weekend until September and do a bit more of these garage barbell sessions.
PM LCM Solo @ LRRC "LCM kicking is the pits" 400 swim 4/6/2 turns 4x150 @ :15 rest k/dr/sw w/ fins + SNKL 6x50 @ 1:05 FR kick w/ BD 200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:44) 6x50 @ 1:00 FR kick w/ BD 200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:41) 6x50 @ :55 FR kick w/ BD 200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:37) **D1-3 on 200s 200 EZ Total: 2700
Friday, 7/14/2018 Pool Workout Whitecliff Park, SCY Decided to sleep in a little and went to the city pool in the afternoon. Bad idea, it was hot and the sun was hot. I think I heat exhausted myself. 200 fr/100 bk/200 k/200 p 8x50 k/dr dr/b IMO 10 sec rest 2x100 free aerobic 20 sec rest 4x50 pull reverse paddles 15 sec rest 4x50 pull paddles 15 sec rest 8x25 o-fins UDK, e-EZ 20 sec rest per pair 8x25 o-fast stroke e-EZ 20 sec rest per pair 200 warmdown 2300 Saturday, 7/14/2018 Ed & Ruth Shea Invite SIU-C Pool, LCM Still feeling the heat exhaustion a little... not much oomph in my warmup or races. This might be the start and end of my Master's long course racing experience, I like the turns :P 200 fr/100 bk/200 k 8x50 k/dr dr/b IMO 1:05 2x100 aerobic 1:30 200 EZ 3x75 dive fast 25, ez 50 About 300 warmup and warmdown between races 100 Free - 59.09 - Just felt sloppy the whole time. Not pulling much water. 100 Breast - 1:15.43 - Slightly better. Was snappy on my pullouts and the first 50 felt good. Lost a lot of stroke rate going through the back half. 100 Fly - 1:03.87 - Was kind of dreading this race the whole day. Took it out smooth, was behind by a head at the turn and picked up the pace a bit without dying completely at the end. 50 Free - 26.19 - OK all things considered.
I had a quick recovery workout on Tuesdays, primarily because the age group team in town hosted a swim meet without telling us ahead of time. Did 1200 yds in about 20 minutes. I took today off from work to attend a wedding on my wife's side of the family, but was able to get in the water before heading out. Here's what we did... 200 swim/100 kick/200 pull 4 x 100 on 1:50 swim [1 ez,1 fast] - did back then IM 1 x 50 ez kick 4 x 150 on 3:30 pull [descend] - I did 200s with snorkel 1 x 50 ez kick 4 x 75 on 1:30 [1 ez,1 fast] - did k-s-p with fast swim = RIM order 1 x 50 ez kick 4 x 50 on 1:00 [even] 1 x 50 ez kick [Masters/Rec/2400 yds/60 min] ==================== I added some in the main set because I needed to skip out on the 300 warmdown. Felt good on the 200's and hit 2:29, :28, :28, :26 so pretty much hit the descend. I am sure that I will get some dancing moves in later at the reception
LCM intervals left, SCY intervals right Pan American Masters Championships are two weeks away! Warm up 2 x 200 3:30 [3:15] 8 x 50 1:15 [1:05] choice 3 x 100 1:45 [1:30] desc 1-3 Kick set 2x 1 x 100 2:30 [2:15] 1:00 [vertical kick] 1 x 100 2:30 [2:15] Main set 6 x 100 2:10 [2:00] alt 1stroke/1free 6 x 50 1:20 [1:10] alt 1stroke/1free Meet swimmers set 3x 1 x 50 1:30 [1:15] build to race finish 1 x 50 1:30 [1:15] 25sprint/25easy 1 x 50 1:30 [1:15] sprint 1 x 50 1:30 [1:15] easy [All swims choice] MEET SWIMMERS WARM DOWN -OR- Freestyle set 3 x 200 3:20 [3:00] long & strong 3 x 100 1:40 [1:30] desc 1-3 3 x 200 3:10 [2:45] neg split & desc 1-3 Warm down 4 x 50 1:00 Total: 3200/4100
PM LCM w/ Trip @ LRRC "Friday Fly Day" 600 swim w/ 4/6/2 turns 8x200 @ 3:10 4 pull w/ SP + SNKL 4 swim add-on FL to front w/ fins (1:06/1:08 for a 2:14 on the 200 FL) 8x100 @ 1:40 4 pull w/ SP + SNKL 4 swim add-on FL to back w/ fins (1:01 on the 100 FL) 100 EZ Total: 3100 **I did the same sets as Trip, but he was doing FR. I chose to do the 200s/100s pull and FL w/ fins
10 laps free with fins 4 laps back with fins 2 laps breast At physical therapy. Warm-up, stretches, then: 3 x 30 reps ea of abductions to side, fwd, and between no rest using 1lb db (270 reps). PTA wasn’t watching and I was supposed to do 10 reps of 2 sets (PT was on vacation and I wanted to leave early to swim before thunder storms arrive) 1 x 10 each, on belly 1 lb db arm raises to front and side My Shoulder improves every day with range of motion, strength, and decrease in pain. However I have no idear how to judge if I am doing too much or too little. According to the doctor I shouldn’t be even trying to swim for another 2 months, but he is not a swimmer and does not understand I can be fairly gentle with my arm using fins and moderately passive strokes.
PM LCM Solo @ LRRC TBC post swim Swim: 2x300 @ 4:35 2x300 @ 4:25 2x300 @ 4:15 12x100 w/ fins + SNKL 2 @ 1:40 kick w/ BD 2 @ 1:20 swim w/ 15M UW kick off every wall 8x50 @ :50 swim w/ SP breathe every 4 w/ an overkick 100 EZ Total: 3500 TBC: 2x (:45 per exercise) reverse lung R leg w/ 2x12# db push-ups/plank ups (RD1), plank ups (RD2) reverse lung L leg w/ 2x12# db weighted sit-ups w/ 15# db 1:00 REST 3x (:45 per exercise) reverse lung w/ 2x12# db (RD1- R leg, RD2- L leg), froggers (RD3) half burpees w/ side squat walk push-ups (RD1), plank ups (RD2), push ups (RD3) leg lift to weighted crunch w/ 15# db (1:30 instead of :45) 1:00 REST 2x (:45 per exercise) pike press weighted sit-ups w/ 15# db leg lift to weighted crunch w/ 15# db Statue of Liberty sit ups w/ 15# db (RD1- switch arms halfway, RD2- switch arms at :45, go for 1:30) 1:00 REST "Sally" squats and squat hold w/ press using Bosu Ball (If you are familiar with the song that goes "bring Sally up, bring Sally down..." basically the instructor plays the song and we go down on "down" and up on "up" and when we go down and wait for the word "up", in this case, we had to hold a squat position and press the Bosu Ball forward repeatedly.)
Updated July 13th, 2018 at 09:18 AM by Calvin S
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