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  1. Monday 8/13/18

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 k/dr/sw I.M.O. w/ fins
    **BR done as 50 FL kick on back/50 BR w/ FL kick/50 BR w/ FR kick

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:20 D1-3 (1:16, 1:13, 1:10)
    300 @ 4:30 breathe 2-4-6 by 50 pull w/ paddles

    Total: 3000
    Categories
    Swim Workouts
  2. Workout 08/11/18: morning

    by , August 11th, 2018 at 05:22 PM (Maple Syrup with a Side of Chlorine)
    It's been a week or so out of the water as my wife and I make the drive to Prince Edward Island, with stops along the Bay of Fundy and Maine along the way. It was fun to see all of the Anne of Green Gables sights as well as the natural beauty of the island. Their masters teams take the summer off and I missed a tri group's ows.



    Here is today's Master workout with Greg and Libby:
    4 x 100 swim on :20sr
    1 x 200 pull on :15sr [extra 50] with snorkle
    2 x 100 k/s by 50 on "20sr [extra 50] with snorkle
    4 x 50 build on :20sr [extra 50] with snorkle

    100 ez, :15sr, 1 x 100 fast on :30sr, into...
    100 ez, :15sr, 2 x 100 even on :30sr, into...
    100 ez, :15sr, 3 x 100 descend on :30sr, into...
    100 ez, :15sr, 4 x 100 even on :30sr

    100 loosen [did extra 150]
    [Masters/Rec/2800 yds, 55 min]
    ===================
    Categories
    Swim Workouts
  3. Saturday 8/11/18

    AM SCY Solo @ LRRC "Return to Relaxing Recovery"

    300 swim (100 FR/50 BK)
    300 pull w/ paddles + SNKL
    200 swim (50 FR/50 BK)
    200 FR kick every 3rd 25 BR w/ BD
    100 swim BK
    100 progressive scull w/ buoy + SNKL

    4/6/2 off ALL WALLS:
    3x100 @ 1:20
    2x100 @ 1:15
    100 @ 1:10
    1:00 REST
    100 @ 1:20
    3x100 @ 1:15
    2x100 @ 1:10
    1:00 REST
    2x100 @ 1:20
    100 @ 1:15
    3x100 @ 1:10

    100 EZ

    Total: 3100

    Updated August 11th, 2018 at 02:22 PM by Calvin S

    Categories
    Swim Workouts
  4. Friday 8/10/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    400 swim
    3x100 @ :20 rest FL k/sw/dr/bld

    10x200 @ 3:00 w/ fins
    4 - add-on FL to front D1-4 (2:13+ on 200 FL)
    2 - 100 FL kick w/ BD/100 FR swim
    4 - add-on FL to back D1-4 (2:17 on 200 FL)

    4x100 @ 1:40 FR breathe every 4 w/ 4/6/2 turns
    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  5. Wednesday 8/8/18

    PM LCM Solo @ LRRC "Thunderstorms"
    CORE7 post swim

    1000 SKIPS

    2x
    4x150 pull w/ paddles + SNKL
    RD1 @ 2:05
    RD2 @ 2:00
    8x50 @ 1:00 "Progressive I.M. Order"
    RD1: odd FL, even: BK
    RD2: odd BR, even: FR

    100 EZ

    Total: 3100

    CORE7:

    - leg raise to crunch (RD2/RD3 w/ 10# db)
    - extended Russian twists w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :15, RD3 :30 each arm)
    - toe reach/crunch press w/ 10# db (:30 each)
    - side plank w/ 10# db (RD3 w/ dips)
    - half burpee (RD1)/half burpee to pop jack (RD2/RD3)
    - plank w/ 10# db (RD1)/plank rotations (RD2)/plank-ups (RD3)

    Heavy storms were moving through the area all day. I swam with light grey clouds but constant thunder rumbling in the distance for the duration of practice. When I got out I saw that where it was light grey clouds above me, all around was dark purple/slate grey clouds. Even caught a flash of lightning as I headed to the locker room. During CORE7 the heavens opened and it stormed like crazy. I got lucky to get in a 55 minute workout in the only period where there weren't severe storms!
  6. Tuesday 8/7/18

    AM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 @ 3:00 N.S. breathe every 4 pull w/ SP

    6x200 kick on back 10 FL kicks off every wall w/ fins
    2 @ 2:45
    2 @ 2:40
    2 @ 2:35

    4x50 @ 1:00 SMOOTH BK
    4x50 @ 1:30 FAST FR kick w/ BD (:42, :42, :42+, :43)
    200 EZ

    Total: 3800

    Updated August 7th, 2018 at 05:20 PM by Calvin S

    Categories
    Swim Workouts
  7. Monday 8/6/18

    PM LCM w/ Trip (300s) and Doug (the 50 FL) @ LRRC "I'm swimmin' in the rain..."

    500 swim

    5x300 @ 4:30 pull w/ paddles + SNKL
    2 - SMOOTH
    3 - LIGHT D1-3 (4:04, 3:59, 3:55)

    4x100 @ 1:15 (1:10, 1:12, 1:12+, 1:13)
    1:15 REST
    3x100 @ 1:15 (1:11, 1:12, 1:12+)
    1:15 REST
    2x100 @ 1:15 (1:11, 1:12)
    1:15 REST
    100 @ 1:15 (1:06+)

    100 EZ
    50 FL PUSH FAST (:30)
    50 EZ

    Total: 3200

    Practiced today in a steady, cool rain for the entire 80 minutes. Trip and Doug and I agreed it was probably some of the best weather we have had for a practice all summer.
    Categories
    Swim Workouts
  8. Saturday 8/4/18

    AM SCY Solo @ LRRC "Lactic Hold" or "You know there is a lap swimming pool down there?"

    400 (75 fr/25 scull) w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    6x50 @ :45 D1-3, 4-6
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    4x
    4x25 @ :15-20 rest 12.5 BURST/12.5 FLOAT w/ chute (which broke again so I tied my mesh bag to the chute and put my fins in my bag for added weight)
    1:00 REST
    100 @ 2:00 PUSH FAST (:53, :53+, :54, :54)
    4x100 @ 1:10 lactic hold w/ 4/6/2 turns
    2:00 REST

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 5000

    So I had some issues with the water aerobics people towards the end of my practice. The back story here is that I got in the water at 7:25 AM. Water aerobics class begins at 9:00. I was swimming in lane three of an eight lane pool, but there is only one lane line strung up (the one between lanes two and three). I was on the last 6-8 50s of my warm down at 8:55 when the aerobics people got in and started "walking" the width of the pool. Now seeing me in there, I would have thought these people could have the sense to stop at the black line in lane 3 and turn around, as opposed to going all the way to the lane rope. I had wedged my self as far against the rope as possible to maximize their room, but really, how can 11 adults need 75% of the pool? There was an old man lap swimming in lane two and swim lessons going on in lane one so I didn't think it fair to them (they had been there for 30-45 minutes already) to make them move for me. This one lady kept intentionally stepping in front of me when I swam by so as to generate a scene. She kept trying to yell at me about the fact there was a class going on, blah blah blah. When I got out of the water, she says to me, "You know there is a lap swimming pool down there?" (gesturing to the LCM pool). As if to say "hey I think you are confused, your kind is supposed to be over there!" I said, "yeah I know," and walked off, which this woman continuing to lecture me louder and louder as I got farther and farther away.

    I really don't think there is any one particular group of pool users that act any more entitled than a water aerobics class. They absolutely refuse to find a way to coexist with anyone using the pool at the same time as them. Anyways, had a fantastic practice. Rant off.

    Updated August 4th, 2018 at 02:25 PM by Calvin S

    Categories
    Swim Workouts
  9. Friday 8/3/18

    PM LCM Solo + w/ Trip @ LRRC "'Mini' Friday Fly Day"

    2x400 @ :30 rest w/ fins
    #1 - 75 FR swim/25 FL kick H.A.S. w/ SNKL
    #2 - 50 FR swim/50 FL drill/50 FR swim/50 FL swim

    4x100 @ 1:25 WHITE
    1:25 REST
    4x100 @ 1:20 PINK
    1:20 REST
    4x100 @ 1:15 RED

    12x50 @ :50
    2 - AE FR
    1 - FAST FL (:33, :33-, :32+, :32-)

    400 EZ

    Total: 3000

    Trip was doing 36x50 so I started my 12x100 at the same time he started his 50s, and jumped in on #25. My shoulders are REALLY sore from TBC yesterday especially, but also just in general from my training this week. I was surprised at how good my fast fly felt.
    Categories
    Swim Workouts
  10. Thursday 8/2/18

    PM LCM w/ Trip @ LRRC "Putting the R in backstRoke RecoveRy"
    TBC post swim "Bosu Bonanza!"

    Swim:

    600 (75 swim/25 scull)

    6x200 @ 3:00
    3 - 12.5M UW kick off every wall
    3 - pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:10 add-on BK as follows:
    #1 - 150 FR/50 BK
    #2 - 100 FR/100 BK
    #3 - 50 FR/150 BK
    #4 - 200 BK (2:47)

    10x50 @ 1:10 breathe every 10

    Total: 3100

    TBC:
    :45 per exercise

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (L leg on Bosu ball)
    Bosu push-up (L arm on Bosu ball)
    Bosu half burpee (no push-up or jump)
    Single leg v-up w/ 10# db
    1:00 REST

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (R leg on Bosu ball)
    Bosu full burpee (no jump)
    Tricep kick backs w/ 2x 10# db
    Single leg v-up w/ 10# db
    Weighted sit-up w/ 10# db
    1:00 REST

    2x
    Bosu push-up (R arm on Bosu ball)
    Bosu full burpee (no jump)
    Bosu spider-mans
    Bosu mountain climbers
    Bosu full burpee (no jump)
    1:00 REST

    "SALLY" (3:30)
    Squat + squat hold w/ 25# kb
  11. Tuesday 7/31/18

    PM LCM Solo (w/ Trip Strauss and Doug Martin as cheerleaders) @ LRRC

    2x
    400 swim
    2x150 @ 2:30 BK k/dr/sw w/ fins
    3x100 @ 1:20 D1-3
    RD1: 1:18, 1:16, 1:13
    RD2: 1:16, 1:13, 1:10

    3x800 @ 11:00 D1-3
    #1 - 10:34 (5:17/5:17)
    #2 - 10:22 (5:10/5:12)
    #3 - 10:15 (5:06/5:09)

    100 EZ

    Total: 4500

    SHOUT OUT: To Trip, for basically sunbathing the whole 33 minutes and keeping me honest (and calling out my splits). Doug wandered over near the end of #2. Probably reminding himself how thankful he is that he's a sprinter!

    Updated July 31st, 2018 at 09:17 PM by Calvin S

    Categories
    Swim Workouts
  12. Workout 07/31/18: morning

    by , July 31st, 2018 at 12:12 PM (Maple Syrup with a Side of Chlorine)
    Up early and drove across the state line to the Hoosick Falls, NY, outdoor pool for Adult Swim this morning. It's real cheap $1.50 for an hour. I don't get to come here often and sometimes there are lots of activities happening instead of swimming period but today the pool was open and I had a good workout.

    500 swim 400 pull 300 kick
    5 x 100 on :20 sr
    4 x 75 ksp on 1:15
    100 loosen and out
    [Solo/Hoosick Falls/2100 yds/35 min]

    Heading to see the Smashing Pumpkins in concert tonight out in Boston. Really excited to share this concert with my wife, our son, and our nephew.

    Updated August 1st, 2018 at 10:22 PM by rxleakem

    Categories
    Swim Workouts
  13. Monday 7/30/18

    PM LCM w/ Trip + Solo @ LRRC

    Arrived at 3:40 pm and Trip was already warmed up about to start his main set, so I jumped in with him and used his set as my warm-up.

    16x100 @ 1:45 4/6/2 off all walls

    5x300 @ 4:10 D1-3, 4-5 pull w/ paddles + SNKL (3:59, 3:50, 3:42, 3:50, 3:33)

    8x100 @ 1:30 kick w/ fins + BD
    100EZ

    Total: 4000
    Categories
    Swim Workouts
  14. Workout 07/28/18: morning

    by , July 28th, 2018 at 02:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus extra 50]
    4 x 50 on 1:10 descend
    4 x 25 on :40 [b/c odds, stroke even]
    -------
    rd 1: 3 x 50 on 1:10, 1 x 50 on 1:10 fast, 100 ez
    rd 2: 2 x 50 on 1:10, 2 x 50 on 1:20 fast, 150 ez [did 75's on first group)
    rd 3. 1 x 50 on 1:10, 3 x 50 on 1:30 fast, 200 ez [did 100's on fast]
    -------
    2 x 150 yds Paceline swim as group [slow to fast, then fast to slow] for warmdown
    extra 50
    [Masters/Rec/2550 yds/65 minutes]
    ======================

    Fun swim with Mary, Greg, Kevin, Jim, and Sean.
    Categories
    Swim Workouts
  15. Friday 7/27/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    800 swim w/ paddles + fins + SNKL
    4x50 @ :10 rest FL kick w/ BD
    4x50 @ 1:00 FL drill (25 R arm/25 L arm)
    4x50 @ :10 rest scull (25 front FL catch/25 normal) w/ buoy + SNKL

    15x100 @ 1:40 D1-5 add-on FL as follows:
    #1 - 100 FR
    #2 - 25 FL/75 FR
    #3 - 50 FL/50 FR
    #4 - 75 FL/25 FR
    #5 - 100 FL (1:12+, 1:11, 1:02*)
    *last 5 w/ fins add-on to the back (100 FR, 75 FR/25 FL, etc.)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  16. Thursday 7/26/18

    PM LCM w/ Trip @ LRRC
    TBC post swim

    Swim:

    600 (75 swim/50 kick in S-line/25 scull) w/ SNKL
    4x100 @ 2:20 "Rouse 100s" w/ fins
    8x50 @ 1:00 FR swim w/ SP

    24x50 @ :50 FR
    1 FAST/3 AE (:31)
    2 FAST/2 AE (:31+, :31)
    3 FAST/1 AE (:32-, :33, :32+)
    4 FAST (:33-, :32+, :33, :33-)
    4 AE
    4 FAST (:33-, :32+, :32, :31+)

    100 EZ

    Total: 2700

    TBC:
    :45 per exercise

    2x
    ground to press w/ 2x 10# db
    table top push-up
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    1:00 REST

    2x
    table top push-up
    single leg squat (switch legs halfway)
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    table top rotations (also called table top twists, table top kick outs, break dancers [my word for them], beat boys, etc.)
    1:00 REST

    2x
    ground to press w/ 2x 10# db
    table top push-up
    reverse lung to high knee (switch legs halfway)
    table top rotations
    plank rotations
    1:00 REST

    "Sally" (3:30)
    "Up" - weighted sit up w/ 12# db
    "Down" - return to start position SLOWLY
    "Hold" - sit-up position shoulder press w/ 12# db
  17. Wednesday 7/25/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 FL kick w/ fins + BD
    100 swim
    100 progressive scull w/ buoy + SNKL

    3x200 @ 2:50 pull w/ paddles
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 3:00 swim w/ 12.5M kick-outs off every wall
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 2:40 D1-3 (2:32, 2:29, 2:22)

    100 EZ

    Total: 3300

    CORE7:
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :30, RD3 alternate every :15)
    - full body crunch (RD1 no weight, RD2/3 w/ 10# db)
    - sit-up to Russian twist w/ 10# db (RD1 3 twists each side, RD2 2 twists each side, RD3 no twists just weighted sit-ups)
    - straight leg hip raise/power crunch w/ twist (:30 each exercise, RD2 reverse order, RD3 leg lift to hip raise for 1:00, no power crunch)
    - half burpee w/ side jumps
    - table top twists
    - mountain climbers/table top jumps (:30 each exercise)
  18. Tuesday 7/24/18

    AM SCY Solo @ LRRC

    400 swim every 4th 25 BK
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:40 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:35 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x125 @ 2:00 kick first/last 25 UW w/ fins

    Total: 3000
    Categories
    Swim Workouts
  19. Monday 7/23/18

    AM LCM Solo @ LRRC
    PM LCM w/ Trip @ LRRC

    AM swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:45 BK k/sw/dr/bld w/ fins
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ paddles

    4/6/2 off EVERY wall:
    4x100 @ 1:15 (1:10, 1:12, 1:12+, 1:13)
    100 @ 2:00 BK
    3x100 @ 1:15 (1:12, 1:13, 1:13)
    100 @ 2:00 BK
    2x100 @ 1:15 (1:12+, 1:13)
    100 @ 2:00 BK
    100 @ 1:15 (1:07)

    6x50 FL kick w/ fins + BD
    2 @ :50
    2 @ :55
    2 @ 1:00

    4/6/2 off EVERY wall:
    4x50 @ :40 (:33, :34, :35, :35)
    50 @ 1:00 BK
    3x50 @ :40 (:33, :34, :35)
    50 @ 1:00 BK
    2x50 @ :40 (:34, :34+)
    50 @ 1:00 BK
    50 @ :40 (:31)

    150 EZ

    Total: 4400

    PM swim:

    400 swim "long and loosen"

    15x100 @ 1:40 breathe every 4 pull w/ paddles
    ** Try to keep lowest stroke count possible. I was as low as 25 strokes/50, and my highest was 28 strokes/50.

    100 EZ

    Total: 2000

    Updated July 24th, 2018 at 02:16 PM by Calvin S

    Categories
    Swim Workouts
  20. Workout 07/23/18: evening

    by , July 23rd, 2018 at 08:02 PM (Maple Syrup with a Side of Chlorine)
    Took the weekend off from swimming and enjoying some quality family time. The age group team has a meet tomorrow night during out regular Masters time so I hit the pool before dinner tonight...

    200 free/200 back/200 im drill
    1000 shark swim
    300 as: 25 DPS, 25 fast, 25 DPS; alternating free and back by 75
    100 loosen and out
    [Solo/Masters/2100 yds/35 min]
    ====================
    Categories
    Swim Workouts
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