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  1. 12|27|19 novice cold water plunge

    by , December 28th, 2019 at 12:29 AM (Blog)
    Went for a brief 55°F water swim in the Edisto river taking advantage of abnormally low water temperatures. The air was close to 70. I actually did two swims, but no longer than 1 min for each time ha ha. Anything under 82°F feels cold to me, but this wasn’t a cold sensation, it was a little more like pain.


    Drylands

    Superset of 4x:
    • 0:55 airbike (~15 cal)
    • ~0:45 curve (0.1 mi)
    • 10 rep 50 lbs DBBP
    • 0:50 static crunch at 45°


    2 x 10 x 120 lbs 12” step-ups

    Superset 3x:
    • 20 x 115 lbs leg press each
    • 10 x ??? lbs cable pull downs
    • 10 x 50 lbs BB curls

    Updated December 28th, 2019 at 12:54 PM by __steve__

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  2. 12|26|19 LCM

    by , December 26th, 2019 at 04:40 PM (Blog)


    200 bk / 100 fr with short fins

    5 x 150 (broken in 50’s) on 5:00 as:
    50 fr fast (34, 3?, 29, 35, 30)
    50 flutter kick, on 2:00 (52, 57, 64, 58, ??)
    50 fr smooth on 1:00
    • 50 kick / 50 smooth without fins
    • 50 fr fast obviously with fins

    50 ez

    100 bk with fins



    Doesn’t look like much but LC flutter kicking really packs the legs with pain

    Updated December 27th, 2019 at 12:34 PM by __steve__

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  3. 12|22|19 drylands

    by , December 22nd, 2019 at 01:25 PM (Blog)
    The following 3 x with just few seconds rest:
    15 cal airbike ~0:54
    0.1 mi curve ~0:50
    DBBP 10 x 45lbs
    negative pullups 10
    lateral / front shoulder raises 20 x 5lbs
    1 min (8 cal) concentric tricep pushes on cross country ski fan
    ~1:45 Surya namaskar B ashtanga sequence

    Updated December 23rd, 2019 at 09:58 AM by __steve__

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  4. 4K Saturday Aerobic

    by , December 21st, 2019 at 10:33 AM (Middle Aged Distance)
    Hey all - not much swimming for me this week - traveled to PA for the holidays and had a lot of packing and work to do. Hoping to get to the local YMCA tomorrow to do this workout. Happy swimming!

    W/U (1000):

    1000 skips (200 sw,kick,IM drill,pull,sw)

    Main (2700):

    4x300 swim @ 4:15/4:00/3:45/3:30 w/ fins
    6x50 @ 1:15 kick
    3x200 swim @ 2:45/2:35/2:25
    4x50 kick @ 1:20
    2x100 sw @ 1:10/1:05
    2x50 kick @ 1:30
    1x50 FAST
    1x50 easy kick

    300 easy warm down - sw/drill mix

    Total: 4000

    Website: www.thelaneline.com
    Follow on: IG/FB
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    Swim Workouts
  5. 12|20|19 LCM

    by , December 20th, 2019 at 06:53 PM (Blog)
    Daughter’s Clemson graduation ceremony yesterday, she’s a Chemical Engineer!! Very happy for her

    Easy swim today, about 20 minutes with short fins.

    250 back
    500 free
    • smooth breakouts
    • slowmotion drill, shoulder driven

    Updated December 22nd, 2019 at 11:18 AM by __steve__

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  6. Rainy Monday Workout

    by , December 16th, 2019 at 11:17 AM (Middle Aged Distance)
    I took a few days off last week, not a lot of time to get in the pool - 'tis the season for being busy. Also apparently I can't even vacuum my house without hurting my back these days, so today will be pretty light trying to stretch out this sore spot from a house cleaning campaign yesterday. Here's a lighter day if anyone needs it:

    W/U (1200):

    8x150 swim->pull->kick

    1&2 - swim @ 2:15
    3 - 100 sw/50 pull buoy only @ 2:15
    4 - 50 sw/100 pull buoy only @ 2:15
    5 - 150 pull w/ pads + buoy @ 2:15
    6 - 100 pull/50 kick @ 2:30
    7 - 50 pull/100 kick @ 2:50
    8 - kick w/fins @ 3:15

    Drill (600):

    8x75 @ 1:30
    odd - 50 drill/25sw RIMO
    even - swim free dps

    Kick (400):

    16x25 dolphin kob w/ fins @ :30

    Main (950):
    *all w/ pads

    200 sw @ 2:30
    150 sw @ 1:55
    100 sw @ 1:15
    50 sw @ :40
    100 sw @ 1:20
    150 sw @ 2:00
    200 sw @ 2:40

    50 easy

    Total: 3200

    Website: www.thelaneline.com
    Follow on: IG/FB

    Updated December 16th, 2019 at 04:45 PM by rmjenkins14

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    Swim Workouts
  7. 12|14|19 LCM

    by , December 14th, 2019 at 07:25 PM (Blog)
    WARMUP
    480m fr with snorkel in 12m section
    • work turns

    SET I

    10 x 50 fr on 1:00 fins
    • breathe ea 3rd

    DRILLS
    200 drills snorkel\fins

    SET II
    13 x 100 (50 fr/50 various) on 2:00 - 5:00
    • breathe every 6, or 8, or 10
    • various was bk, br, or drill
    • fins throughout

    DRILLS
    200 various drills fins\snorkel

    KICK
    6 x 50 flutter kick on 2:00


    legs fried by kick set, 0:55 on first one

    Updated December 14th, 2019 at 08:13 PM by __steve__

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  8. 12|12|19 just drylands

    by , December 13th, 2019 at 12:41 AM (Blog)
    Acidosis, Threshold, Flush Superset

    5x the following:
    •15 cal (~0:50) airbike
    •0.1 mile (~0:50) woodway curve
    •(~1:45) Surya namaskar B ashtanga sequence

    Weights and strength: Legs, hips, lower back
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  9. 12|10|19 LCM

    by , December 10th, 2019 at 10:23 PM (Blog)

    LCM

    WARMUP

    10 x 50fr on 1:00
    200 easy with fins

    KICK
    50 ez flutter kick
    3 x 50 fast flutter kick on 2:00
    • 0:50, 1:00, 1:05
    • legs felt blown-up after

    SPRINTING/DRILLS
    50 ez fr
    14 x 15m fr fast/15m ez bk on 1:00
    • 2-3 fast strokes then coast
    • focus on breakout momentum

    200 ez



    Need to back off sprinting with effort and focus on light and fast. Feet were cramping from barefoot treadmill running yesterday.



    12|09|19 LCM

    4 x 50 on 3:00 fr wt board fins
    • 37, 34, 30, 27
    • breathed 3 - 5x ea

    Updated December 11th, 2019 at 10:13 PM by __steve__

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  10. Tuesday Short Distance Aerobic

    by , December 10th, 2019 at 05:04 PM (Middle Aged Distance)
    I had originally planned to use the 50’s set below as a main set and do some stroke and kick work as well, but as I was swimming I thought I could add the 25’s. I think if you want to make a whole workout from this pattern, start with 100’s and work your way down to 25’s for a total of 4000.

    W/U (1200)

    12x100

    4 - swim @ 1:20
    4 - pull w/ pads + buoy @ 1:25
    4 - pull w/ pads, buoy and ankle strap @ 1:30

    Main (1200):

    16x50 swim
    Intervals in groups of 4 (no rest in between):
    1:00/:55/:50/:45
    :55/:50/:45:40
    :50/:45/:40/:35
    :45/:40/:35/:30

    2 min rest

    16x25 swim
    :45/:40/:35/:30
    :40/:35/:30/:25
    :35/:30/:25/:20
    :30/:25/:20/:15

    200 easy

    Total: 2600
    Categories
    Swim Workouts
  11. Light Monday Workout

    by , December 9th, 2019 at 02:36 PM (Middle Aged Distance)
    So this weekend I was gone from Thursday to Sunday at an age group meet in Nashville for a meet for my daughter. Because of that, I haven't been in the water since Wednesday. I have to say it makes me a little twitchy spending 4 days at a pool and not being able to jump in it and get a workout in, but of course I can't be that crazy old lady taking up space during warm-ups!

    Today I kept it light to ease back in and because I was short on time. I did have a part 2 and 3 of this workout that I didn't do but may in the future, so I'll post the whole set if you're feeling ambitious.

    W/U (600):

    300 swim mix
    300 kick w/ fins

    Main (1600/3200/4800):
    Rd 1 - pull, Rd 2 - sw no equipment; Rd 3 - w/ fins (& paddles if you want)

    I only did round one of this because I'm trying to strengthen my pull, but if I had more time I would have completed all three rounds.

    3X[

    1x100 @ 1:15/1:10/1:05
    1x200 @ 2:35/2:30/2:25
    1x300 @ 3:55/3:50/3:45
    1x400 @ 5:20/5:10/5:00
    1x300 @ 3:50/3:45/3:40
    1x200 @ 2:30/2:25/2:20
    1x100 @ 1:10/1:05/1:00]

    100 easy

    Total: 2300/3900/5600
    Categories
    Swim Workouts
  12. IM Day - Needed a Freestyle Break

    by , December 5th, 2019 at 03:20 PM (Middle Aged Distance)
    This workout was from yesterday - I wasn't able to get in today, have to head to a swim meet for my daughter tonight. I needed a break from freestyle so did this as an IM/Stroke workout. Enjoy!

    W/U (800):

    400 RIMO 50sw/50dr
    4x50 kick @ 1:00 - IMO on back
    8x25 Pull @ :45 - IMO w/ pads + buoy

    Main (2000):

    1x200 IM @ 3:10
    4x25 Fl @ :30
    2x150 IM @ 2:30 - 25fl/25bk/50br/50fr (mix this up as you like)
    4x50 Bk @ 1:00
    3x100 IM @ 1:30
    4x75 Br @ 1:20
    4x50 IMO @ 1:00
    4x100 Fr @ 1:15

    Kick (500):

    5x100 kick w/ fins @ 1:30 - desc 1-4, hold 5

    100 easy

    Total: 3400
    Categories
    Swim Workouts
  13. 12|3|19 SCY

    by , December 3rd, 2019 at 11:21 PM (Blog)
    10 x 50 fr on 1:15
    10 x 50 on 2:30 most were fr
    4 x 25 on 0:30 flutter kick
    10 x 25 on 0:46 flutter kick
    800 various drills and things with fins

    2150 yds

    Updated December 4th, 2019 at 11:06 AM by __steve__

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  14. 12|2|19 SCY

    by , December 3rd, 2019 at 11:53 AM (Blog)
    250 fr warmup
    4 x 50 bk on 1:15
    6 x 50 bk on 1:30
    500 bk with fins
    200 ez fr with fins
    10 x 25fr nb’s on 1:15

    Then kicked out of pool for an non-swimming related scheduled class

    1700 yds

    Updated December 4th, 2019 at 09:10 PM by __steve__

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  15. Black Friday and Cyber Monday Workouts

    by , December 2nd, 2019 at 12:55 PM (Middle Aged Distance)
    Hey all,

    Not much swimming last week because of poor pool conditions - but Friday I managed to get one in that I really liked and wanted to share. Below is today's workout which was more aerobic focused, and Friday's which was a fun ladder.

    Friday, 11/29 - Ladder:
    For this workout, the distances with "50" all have the same pattern: Half the swim / 50 FAST / other half negative split from first half. For example the 550 would be:

    1. 250 swim to touch. Wait until the next closest 0 (if you come in on :32, leave on the :40). Same pattern throughout.
    2. 50 FAST to touch. :30 sec rest
    3. 250 swim - negative split from first 250. :30 rest interval.

    As the distance goes down, so does the rest after the 50 fast and second half of the swim. So the 450 gets :25 rest, the 350 gets :20, etc.

    Set (3900):

    1x600 swim @ 8:00 - warm up

    1x550 broken swim: 250 swim to touch (>:10 rest) / 50 FAST to touch. :30 rest / 250 swim negative split from first. :30 rest.

    1x500 pull @ 7:30

    1x450 broken swim: 200/50/200 - same pattern with :25 sec rest

    1x400 kick w/ fins @ 6:00

    1x350 broken swim: 150/50/150 - same pattern with :20 rest

    1x300 pull @ 4:30

    1x250 broken swim: 100/50/100 - same pattern with :15 rest

    1x200 kick w/ fins @ 3:00

    1x150 broken swim: 50/50/50 - same pattern with :10 rest

    1x100 pull @ 1:30

    1x50 FAST

    100 easy

    Total: 4000

    Monday, 12/2:

    W/U (800):

    300 swim fr/bk/br by 25
    200 kick w/ fins
    6x50 @ 1:00 drill w/ fins - catch-up/fingertip drag/flick x2

    Main (1200):

    6x200 swim @ 2:30
    *choose a challenging aerobic base interval, I was getting between 5 and 8 sec rest4x50 @ 1:00 - easy swim fr/bk by 25

    Speed (500):

    10x50 @ 1:00 best avg
    *For this my goal was to stay under :30. I plan to do this once every two weeks and drop the interval each time by :05 and maintain the times from today.

    200 easy warm down

    Total: 2900

    Categories
    Swim Workouts
  16. 12|1|19 SCY

    by , December 1st, 2019 at 07:32 PM (Blog)
    10 x 50 on 1:00
    4 x 50 on 1:05
    3 x 50 on 1:15
    3 x 50 on 1:30
    500 drills fins
    5 x 25 fr <95%+flip+ez bk on 3:00
    5 x 50 fr (15m >95%) on 2:00
    4 x 25 flutter kick on 0:30
    10 x 25 flutter kick on 0:45
    400 with fins and snorkel various
    2 x 50 (25 fly / 25 ez) on 2:00 fins

    2750 yds

    Updated December 4th, 2019 at 09:16 PM by __steve__

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  17. 11|29|19 and 11|30|19 SCY

    by , December 1st, 2019 at 03:17 PM (Blog)
    Still in Alaska
    Nov 29


    10 x 50fr on 1:00
    500 ez with snrkl
    50 bk
    200 bk fins
    7 x 50 (15m fast) on 2:00
    4 x 25 flutter kick on 30
    10 x 25 flutter kick on 1:00
    500 drill with fins various

    2250 yds





    Nov 30
    Had only 20 min


    100 ez fr wu
    200 ez fr fins
    800 straight through fins snorkel
    • as 175 fr / 25 fly order

    1100 yds

    Updated December 4th, 2019 at 09:19 PM by __steve__

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  18. 11|27|19 SCY

    by , November 27th, 2019 at 06:30 PM (Blog)
    Had 35 minutes to swim

    200 warmup
    6 x 25 nb fr on 1:00
    4 x 25 kick on 1:00
    4 x 25 on 2:00
    2 x 25 kick on 1:00
    8 x 25 on 1:00

    800 yds

    Updated December 4th, 2019 at 09:21 PM by __steve__

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  19. 100's!

    by , November 27th, 2019 at 12:39 PM (Middle Aged Distance)
    I had a good set of 40x100 planned for today, but when I got to the pool it was GREEN. Like green green (see below). Apparently the power went out last night and the pool was still trying to recover. I really tried to swim through it, and 20 years ago I would have been able to but I couldn't power through today, it was too gross. I got through 1500 before I had to get out. BUT if you have a nice healthy pool to swim in today, here is the set I was going to do...

    40x100

    5 fr swim @ 1:30
    5 bk swim @ 1:30
    5 fr pull b+p @ 1:25
    5 br swim @ 1:40
    5 fr w/ pads @ 1:20
    5 IM swim @ 1:35
    5 fr swim @ 1:15
    5 k w/ fins @ 1:30

    Feel free to add a w/u & w/d if you need it - my plan was to use the first 5 swim as warm-up and the last 100 kick easy warm down.

    Happy Thanksgiving everyone!

    Click image for larger version. 

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  20. 11|26|19 SCY

    by , November 26th, 2019 at 01:41 PM (Blog)
    SCY 35 min
    500 warmup with fins and snorkel
    8 x 25 flutter kick on 0:45
    100 bk
    100 one arm drills
    4 x 25 head up fr with fins/25 ez on 1:00
    300 drill
    25 fly fins
    25 ez

    1350 yds

    Had to awake up at 3:30 to get to pool in time for 35 min. I am feeling it now but very happy I got to swim.

    Updated December 4th, 2019 at 09:22 PM by __steve__

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