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PM LCM Solo @ LRRC
CORE7 post swim

5x100 @ :20 rest FR kick H.A.S. w/ SNKL
400 FL kick w/ fins + BD

6x50 @ 2:00 SPRINT FR kick w/ BD (:41-, :41-, :43-, :45+, :47-, :45+)

4x100 @ 1:45 FL kick w/ fins + BD

Total: 1500

Wow, I crashed and burned on those six fifties. Not sure why I felt so awful after #2.

CORE7

- table top shoulder tap (RD1/RD2), high plank to low plank (RD3)
- plank rotations (RD1/RD2), low plank bird-dog (RD3)
- half knee wood chop w/ 10# db
- butterfly sit-ups
- single leg v-up (RD1/RD2), table top crunch (:30) to table top hold (:30) (RD3)
- half burpee (RD1/RD2), full burpee (RD3)
- low plank knee tucks w/ gliders (RD1/RD2), low plank human saw w/ gliders (RD3)

PM LCM w/ Trip @ LRRC
CORE7 post swim

12x50 @ :15 rest FR kick H.A.S. w/ SNKL

8x100 @ 2:00 BEST AVG FR kick w/ BD (1:44-, 1:42-, 1:42+, 1:44+, 1:46, 1:52, 1:48, 1:43)

100 EZ kick/dolphin dives

Total: 1500

Not too bad on the FR kick. Man, LCM FR kick with a board is just the pits. It's soooo good for leg strength, but it just sucks soooo much. I went on 2:00 to keep pace with Trip who was swimming them on the same interval. Numbers five through seven probably would have been a lot faster and closer to the other six times if I had more rest!

CORE7:
- statue of liberty sit ups (no weight)
- single leg v-ups
- full body crunch
- crunch (:30) to sit-up (:30) (RD1), sit-up (:30) to crunch (:30) (RD2), crunch to sit-up alternating (RD3) w/ 6# mb
- sit-up with arms raised above head
- streamline hold (RD1/RD2), leg hold 6 inches off ground w/ 6# mb between legs (RD3)
- flutter kicks (RD1), leg hold 6 inches off ground w/ 6# mb between legs (RD2/RD3)

AM LCM w/ BASH @ Main Pool "I.M. + Recovery"
AM Weights @ YMCA

Swim:

800 SKIP

3x
2x50 @ 1:00 STRK drill
100 @ 1:40 D1-3 (1:22, 1:17, 1:12)
STRK = I.M.O. by RD

2x300 @ 5:00 I.M. (done as 3x100 I.M. 1 kick/1 drill/1 swim) w/ fins
2x200 @ 3:30 FR kick H.A.S. w/ fins + SNKL
2x300 @ 5:00 I.M. (done as 50 FL/50 BK/50 BR) w/ fins
2x200 @ 3:15 FR kick H.A.S. w/ fins + SNKL

100 EZ

Total: 3500

Weights:

3x8 DB shoulder press (10/20#)
3x8 DB S-arm bicep curl (10/20#)
3x8 DB tricep extension (10/20#)
3x8 DB S-arm row (10/20#)
3x8 DB bench press (10/20#)
3x10 hip adductor (50#)
3x10 hip abductor (50#)

AM LCM w/ BASH @ Main Pool
AM Weights @ YMCA

Swim:

4x200 @ :10 rest
1/3 - FR
2 - BK
4 - I.M. drill

5x w/ SNKL
100 @ :10 rest FR
50 @ :10 rest FL drill (25 R arm/25 L arm)
50 @ :10 rest BR drill (BR w/ FL kick)

4x
100 @ :10 rest BK
50 @ :10 rest 25 kick on back in S-line/25 double arm BK

100 BK SMOOTH

2x150 @ :20 rest SMOOTH FR kick w/ BD

3x
2x50 @ 1:05 FAST FR kick w/ BD
100 @ 1:50 SMOOTH FR

5x100 @ 1:30 WHITE (1:21, 1:20+, 1:21+, 1:20+, 1:21)
1:30 REST
4x100 @ 1:25 PINK (1:16, 1:17, 1:17+, 1:16+)
2:10 REST
3x100 @ 1:20 RED (1:14-, 1:14+, 1:12-)

200 EZ

Total: 4800

Weights:

3x8 BB RDL (45/65#)
3x8 BB back squat (45/65#)
3x8 S-leg glute (30/70#)
3x8 S-leg curl (10/30#)
3x8 S-leg extension (10/30#)
3x10 hip adductor (30#)
3x10 hip abductor (30#)

PM LCM w/ Trip @ LRRC
PM Weights @ LRRC

Swim:

700 swim every 4th 25 scull w/ SNKL

10x200 @ 2:50
4 - pull w/ SP + SNKL
3 - swim w/ 12.5 UW kick off all walls (these wrecked me going on a 2:50 send off)
3 - swim D1-3 (2:42, 2:33, 2:26)

100 EZ
3x100 @ 1:40 FAST (1:09-, 1:09-, 1:08+)
100 EZ

Total: 3200

Weights:

3x10 DB shoulder press (10/20#)
3x10 DB S-arm bicep curl (10/20#)
3x10 DB tricep extension (10/20#)
3x10 DB S-arm row (10/20#)
3x10 DB bench press (10/20#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Bit of a reversal today. Trip wanted to swim at noon to avoid the nasty weather moving into Little Rock this afternoon, and there wasn't enough time for me to lift before the swim.

PM LCM Solo @ LRRC "I.M."
CORE7 post swim

Swim:

2x
400 swim every 4th 25 scull w/ SNKL
16x25 @ :30 2 drill/2 swim I.M.O.

4x150 @ 2:15 light D1-4 pull w/ SP + SNKL

4x50 @ 1:00 FL drill 3R/3L/3 full stroke w/ fins
2x200 @ 3:10 D1-2 (100 BK/50 BR/50 FR)
4x50 @ 1:00 FL drill 3R/3L/3 full stroke w/ fins
2x200 @ 3:10 D1-2 (50 BK/100 BR/50 FR)

100 EZ

Total: 3500

CORE7:

- power sit up (RD1), w/ 10# db (RD2), elevated bicycle kicks (RD3)
- statue of liberty sit ups (switch arms at :30 mark) w/ 10# db
- Russian twists w/ 10# db
- high plank/low plank, last :30 switch to plank rotations (RD3)
- side plank w/ hip dip (switch sides every :15)
- 1/2 Burpee (no jump or push up) w/ 8 mountain climbers (RD1), 6 mountain climbers (RD2), 4 mountain climbers + add the push-up (RD3)
- single leg v-up w/ 10# db (RD1), alternating scissor kick + random v-up on command (RD2), w/ 10# db (RD3)

PM Weights @ LRRC
PM LCM w/ Trip @ LRRC

Weights:

3x10 BB RDL (45/65#)
3x10 BB back squat (45/65#)
3x10 S-leg glute (30/70#)
3x10 S-leg curl (10/30#)
3x10 S-leg extension (10/30#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

600 swim every 4th 25 scull w/ SNKL

4x100 @ 1:45 swim w/ chute half open
4x100 @ 1:45 kick w/ fins + BD + chute half open
2x200 @ 3:30 swim w/ SP + fins + chute half open
400 @ 7:00 FAST (4:53 - 1:11/1:14/1:14/1:14)
100 EZ

3x100 @ 1:40 RACE TRIP!
4x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

Total: 3000

PM Weights @ LRRC
PM LCM w/ Trip @ LRRC "Some recovery with a dash of artificial coloring"

Weights:

3x10 DB shoulder press (10/20#)
3x10 DB S-arm bicep curl (10/20#)
3x10 DB tricep extension (10/20#)
3x10 DB S-arm row (10/20#)
3x10 DB bench press (10/20#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

100 @ 1:30 WHITE
200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL
300 @ 4:30 PINK
400 @ 6:00 SMOOTH FR kick H.A.S. w/ fins + SNKL
400 @ 6:00 RED (4:55)
300 @ 4:30 SMOOTH FR kick H.A.S. w/ fins + SNKL
200 @ 3:00 BLUE (2:23)
100 @ 1:30 SMOOTH FR kick H.A.S. w/ fins + SNKL

100 EZ
3x100 @ 1:40 D1-3 (1:14, 1:13, 1:10) <-- just to keep Trip honest when he was racing his 3x100!

6x100 @ 1:40 kick w/ fins + BD
odd: FR
even: FL

Total: 3000

PM LCM Solo @ LRRC "Resistance, Power, Speed"
CORE7 post swim

Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

8x50 @ 1:00 "Progressive Freestyle"

2x
50 @ :20 rest 5 FAST stroke cycles + EZ to wall w/ chute full closed
50 @ :20 rest 7 FAST stroke cycles + EZ to wall w/ chute half open
50 @ :20 rest 9 FAST stroke cycles + EZ to wall w/ chute full open
50 @ :20 rest 11 FAST stroke cycles + EZ to wall w/ chute full open
50 DIVE FAST (29.7, 35.6)
50 EZ
2:00 REST
RD1 - FL
RD2 - BR

200 EZ

Total: 3000

CORE7:

- power sit-ups (RD3 w/ 10# med ball)
- med ball toe touch (RD2/RD3 toe touch to scissor pose) w/ 10# mb
- reverse crunch to scissor pose
- med ball sit up w/ 10# mb
- med ball hip raise (RD2/RD3 leg lift to hip raise) w/ 10 # mb
- med ball jacks to med ball running man (switch on command) w/ 10# mb
- plank rotations (RD3 high plank to low plank)

PM Weights @ LRRC
PM LCM w/ Trip @ LRRC "There's a glitch in the Matrix"

Weights:

3x10 BB RDL (45/65#)
3x10 BB back squat (45/65#)
3x10 S-leg glute (30/70#)
3x10 S-leg curl (10/30#)
3x10 S-leg extension (10/30#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

700 swim every 4th 25 kick H.A.S. w/ fins + SNKL

12x150 @ 2:10 D1-4, 5-8, 9-12 to RED
(1:53, 1:52, 1:49 on #4, #8, and #12)

100 EZ
3x100 @ 1:40 PINK w/ 12.5 kick-outs off all walls
100 EZ

Total: 3000

So Trip was really unhappy with his 12x150 yesterday. The hot water had him struggling and he did not make the interval on all 12. He therefore insisted he had to redo the set today. I forgot my parachute to do power work, so it was back to the 12x150 again!

(Also Trip made all 12 no problem today)

PM Weights @ LRRC
PM LCM w/ Trip @ LRRC "Recovery"

Weights:

3x10 DB shoulder press (10/20#)
3x10 DB S-arm bicep curl (10/20#)
3x10 DB tricep extension (10/20#)
3x10 DB S-arm row (10/20#)
3x10 DB bench press (10/20#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

1200 (300 swim/100 kick 50 FR/50 BR w/ BD)
3x100 @ 1:40 PINK
4x25 @ :10 rest
odd: B&A drill
even: PERFECT STROKE!

800 N.S. PINK/RED w/ 4 FL kicks off all walls (5:16/5:08 - 10:24)

8x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL
100 EZ

Total: 3200

SHOUT OUT: Trip, who was 10:49 on 5/7 when he last did an 800 fast. This time he dropped a 10:38 (and was out guns blazing on the first 200 meters!).

PM LCM w/ Trip @ LRRC "I.M."
CORE7 post swim

Swim:

1000 SKIPS
4x25 @ :35 SMOOTH I.M. order
4x25 @ :35 12.5 FAST/12.5 EZ I.M. order

9x200 @ 3:00
3 - FR.I.M. D1-3 (2:51, 2:45, 2:39)
3 - FR D1-3 pull w/ SP + SNKL (2:49, 2:41, 2:33)
3 - I.M. D1-3 (2:58, 2:53+, 2:42*)
* bonus 1:00 rest before #9. I was so gassed by that point!

100 EZ
3x100 @ 1:40 FR FAST-everything left in the tank (1:11, 1:11-, 1:09)
100 EZ

Total: 3500

CORE7
(for a refresher, it's 7 core exercises done as 1:00 of work followed by :30 rest (RD1), :20 rest (RD2), or :10 rest (RD3). After each round, 3:00 break.)

- 4 power crunch into 4 power sit up (RD2/RD3 change exercises on command)
- 8 bicycle kicks into 1 sit-up (RD1), 2 sit-ups (RD2), or 3 sit-ups (RD3)
- leg lift into 1 crunch (RD1), 2 crunches (RD2), or 3 crunches (RD3)
- static crunch with scissor kick (RD1) or BIG SLOW flutter kicks (RD2/RD3)
- side plank dips (switch sides at :30)
- burpee w/ plank out and in and NO push-up (RD1), full burpee (RD2), half burpee w/ 4 shoulder taps (RD3)
- 4 mountain climbers into 4 knee tucks w/ gliders (RD3 change exercises on command)

The CORE7 instructor took a leave of absence in September to start nursing school, and I wasn't really a fan of the other instructors they brought in to teach similar classes in his time slot. With school out, he has resumed leading the CORE7 class for the summer. My quads and hamstrings were so sore from squat and RDL yesterday, so the mountain climbers and knee tucks with the gliders was pure torture!

PM Weights @ LRRC
PM LCM w/ Trip (sort of) @ LRRC "Resistance, Power, and Speed" (well, a lot of the former, and very little of the latter two)

Weights:

3x10 BB RDL (45/65#)
3x10 BB back squat (45/65#)
3x10 S-leg glute (30/70#)
3x10 S-leg curl (10/30#)
3x10 S-leg extension (10/30#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

400 swim dive every 100
6x100 @ 1:45 50 kick/50 B&A drill w/ fins

3x
4x100 @ 2:00
1 - 12.5 FAST/37.5 SMOOTH w/ chute full close
1 - 25 FAST/25 SMOOTH w/ chute half open
1 - FAST (1:11, 1:26+, 1:08)
1 - EZ
FAST = STRK (RD1: FL, RD2: BR, RD3: FR)
SMOOTH = FR

200 EZ

Total: 2500

Trip did 10x100 @ 2:00 BEST AVG. I came in planning to do resistance work so I passed on that set, but I constructed my main set so we could race on a couple of the 100s. I felt awful on the fast stuff. Great for 10-20 meters after I dropped the chute, but then it all fell apart.

PM Weights @ LRRC "Last weight session!"
PM SCY w/ Trip @ LRRC "Mile Pace"

Weights:

1x8 BB RDL (65#)
1x8 BB back squat (65#)
1x8 S-leg glute (70#)
1x8 S-leg curl (30#)
1x8 S-leg extension (30#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
4x50 @ :35 SMOOTH
4x25 @ :35 V.S.
300 swim every 4th 25 scull w/ SNKL
200 FR kick SMOOTH w/ BD

3x
250 @ 4:00 light D1-3 pull w/ paddles + SNKL (3:07, 3:04+, 2:58+)
3x100 @ 1:30
RD1 @ MP+1 (1:02+, 1:01, 1:01)
RD2 @ MP (1:00-, 1:00-, 1:00)
RD3 @ MP-1 (:59-, :59-, :59)
**Bonus 1:00 REST before RD3

150 EZ

Total: 3200

Well my "mile pace" work was all over the place. Wrote the workout as I intended to do it, but looking at the results it was more like MP, MP-.5, MP-1.5 !! Starting to find the easy speed (first 6-7 strokes of each 100).

PM Weights @ LRRC
PM SCY w/ Trip + Jack @ LRRC "Resistance, power, and a smidgen of speed"

Weights*:

1x8 DB shoulder press (20#)
1x8DB S-arm bicep curl (20#)
1x8DB tricep extension (20#)
1x8DB S-arm row (20#)
1x8DB bench press (20#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

* I tweaked my ankle just slightly playing in my soccer team's final on Sunday. It is still a little sore so I swapped arm and leg day this week (It is my last week of lifting anyways).

Swim**:

400 swim (100 FR/100 BK)
4x100 @ 1:45 k/sw/dr/bld
odd: FR
even: BK

3x150 @ 3:00 swim w/ chute (half open)
200 @ 3:00 FAST (1:59)
:30 REST
2x50 @ 1:00 "fist drill" w/ SNKL
:30 REST
4x150 @ 3:00 swim w/ chute (half open)
1:00 REST
200 @ 3:00 FAST (1:58+)

350 EZ

Total: 2700

** Trip and Jack did 10x200 @ 3:00. I did my set to in cadence with theirs, but without as many 200s (after all, I am beginning to taper!).

PM Weights @ LRRC
PM SCY w/ Trip + Jack @ LRRC "Recovery"

Weights:

2x8 DB shoulder press (10/20#)
2x8DB S-arm bicep curl (10/20#)
2x8DB tricep extension (10/20#)
2x8DB S-arm row (10/20#)
2x8DB bench press (10/20#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

400 swim dive every 4th 25
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

15x100 @ 1:30
5 - swim w/ 4/6/2 turns
5 - FR kick w/ fins + BD
5 - 2 WHITE/3 PINK pull w/ paddles + SNKL

200 EZ (50 FR/50 BK)

Total: 2500

PM Weights @ LRRC
PM SCY Solo @ LRRC "Resistance, Power, Speed"

Weights:

2x8 BB RDL (45/75#)
2x8 BB back squat (45/75#)
2x8S-leg glute (50/70#)
2x8S-leg curl (10/30#)
2x8S-leg extension (10/30#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

300 swim 4/6/2 turns
300 pull w/ SP + SNKL
200 swim 4/6/2 turns
200 kick 25 FR/25 BR w/ BD
100 swim 4/6/2 turns
100 I.M. drill

2x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
8x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :30 FR swim

4x125 @ :15 rest swim w/ fins + paddles + chute (full closed)
4x75 @ :20 rest build each 25 to FAST w/ paddles + chute (half open)
100 DIVE BROKEN 50-(:10)-25-(:05)-25 (:49++)

200 EZ

Total: 3100

PM Weights @ LRRC
PM SCY w/ Trip + Jack @ LRRC "Recovery"

Weights:

1x8/1x12 DB shoulder press (10/20#)
1x8/1x12 DB S-arm bicep curl (10/20#)
1x8/1x12 DB tricep extension (10/20#)
1x8/1x12 DB S-arm row (10/20#)
1x8/1x12 DB bench press (10/20#)
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

7x200 @ 2:35 PINK

100 EZ

Total: 2000

PM Weights @ LRRC
PM SCY Solo @ LRRC "Lactic Hold"

Weights:

1x8/1x12 BB RDL (45/75#)
1x8/1x12 BB back squat (45/75#)
1x8/1x12 S-leg glute (50/70#)
1x8/1x12 S-leg curl (10/30#)
1x8/1x12 S-leg extension (10/30#)
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

4x75 @ 1:15 D1-4 (:49, :47, :44, :42)
8x25 V.S.
4 @ :40 FR kick w/ BD
4 @ :30 FR swim
100 EZ

2x
4x25 @ :20 rest 12.5 FAST/12.5 walk back w/ chute (full closed)
100 @ 2:00 FAST (:54-, :57+)
3x100 @ 1:15 FR "lactic hold" w/ 4/6/2 turns
2:15 REST
RD1: 25s/100 FR
RD2: 25s/100 FL

400 EZ

Total: 3000

PM Weights @ LRRC
PM SCY Solo @ LRRC "Recovery"

Weights:

1x10/1x15 DB shoulder press (15/30#)
1x10/1x15 DB S-arm bicep curl (15/30#)
1x10/1x15 DB tricep extension (15/30#)
1x10/1x15 DB S-arm row (15/30#)
1x10/1x15 DB bench press (15/30#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

600 swim (100 FR/100 BK) w/ 4 FL kicks off all walls
5x100 @ 1:15 pull w/ paddles + SNKL
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
4x50 @ :35 PINK
4x25 @ :40 V.S. FR kick w/ BD

200 EZ

Total: 2300