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  1. Wednesday 3/20/19

    PM SCY Solo @ LRRC "I.M."

    400 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:50 k/sw/dr/bld "rolling I.M."
    400 N.S. pull w/ paddles (2:23/2:12)
    4x75 @ 1:20 k/dr/UW I.M.O. w/ fins (no BR kick)
    3x100 @ 1:30 D1-3 to FAST (1:13, 1:08, 1:03)
    8x25 @ :40 V.S. kick w/ BD
    4 - FL
    4 - FR

    4x50 BK @ 200 I.M. PACE
    1 @ 1:30 (:31-)
    1 @ 1:10 (:31-)
    2 @ :50 (:30++, :31-)

    600 EZ (100 BK/100 FR)

    Total: 3000
    Categories
    Swim Workouts
  2. Tuesday 3/19/19

    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
  3. Monday 3/18/19

    PM SCY Solo @ LRRC "It was great, until it wasn't"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 breathe every 4 pull w/ paddles

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    (BOLD = hit target pace)
    4x100 @ 1:10 @ MILE PACE (1:01-, 1:01-, 1:00+, 1:01-)
    1:10 REST
    3x100 @ 1:10 @ MILE PACE (1:01-, 1:01, 1:02-)
    1:10 REST
    2x100 @ 1:10 @ MILE PACE (1:02+, 1:05)
    1:10 REST
    100 @ 1:10 @ MILE PACE (:59+)

    200 FLOAT

    Total: 3600

    As you can see, things unraveled quickly after the first 4 100s. I had two playoff soccer games on Sunday. Hard for me to say no when the team needs me. I'll be cutting soccer out after this week, but even playing reduced minutes, I still felt gassed today. No one to blame but myself!
    Categories
    Swim Workouts
  4. Saturday 3/16/19

    PM SCY Solo @ LRRC

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x75 @ 1:10 D1-4 w/ 4/6/2 turns (:50, :49, :47, :45)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    Total: 1700

    Was feeling run down today. I put in a lot of work and a lot of yards on the front end of the week, and I was feeling it yesterday and today. I have to start listening to my body as I enter taper, so after the variable sprint, I just shut it down for the day.
    Categories
    Swim Workouts
  5. Friday 3/15/19

    PM SCY Solo @ LRRC "Beware the 'Flydes' of March"

    2x
    300 swim every 4th 25 "body wave" w/ SNKL
    4x75 @ 1:20 FL R-arm/L-arm/SMOOTH
    12x25 @ :45 FL kick
    odd: on back in S-line
    even: dive UW N.S.

    12x25 @ :35 FL V.S.

    500 SMOOTH pull w/ paddles + SNKL (5:40+)

    Total: 2600
    Categories
    Swim Workouts
  6. Thursday 3/14/19

    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
  7. Wednesday 3/13/19

    PM SCY Solo @ LRRC "I.M."

    2x
    400 swim every 4th 25 FR kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/sw I.M.O.
    2x150 @ 2:00 D1-2 pull w/ paddles

    8x50 @ 1:00 mid-pool (12.5-25-12.5)
    odd: FL/BK/BR
    even: BK/BR/FR

    6x25 @ :30 FL SMOOTH
    3x50 @ :50 BK @ 200 I.M. PACE (:31+, :32, :33-)
    3x50 @ :50 BR @ 200 I.M. PACE (:35-, :35, :35-)
    3x100 @ 1:15
    2 - STRONG (1:04-, 1:05+)
    1 - N.S. (1:00- , :30+/:29-)

    250 EZ

    Total: 3500
    Categories
    Swim Workouts
  8. Tuesday 3/12/19

    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
  9. Monday 3/11/19

    AM SCY w/ ARKM (for the 100s) @ LRRC
    PM SCY Solo @ LRRC "PM practice from 2-24-14"

    AM Swim:

    500 swim every 4th 25 scull w/ SNKL

    2x
    25 @ :20 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    50 @ :40 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    75 @ 1:00 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    100 @ 1:20 FAST FR kick w/ BD
    25 @ 1:40 EZ BR kick w/ BD

    100 EZ

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 FL kick UW w/ fins

    21x100
    6 @ 1:25 SMOOTH
    5 @ 1:20 WHITE
    4 @ 1:15 PINK
    3 @ 1:10 LOW RED-ISH
    :30 REST
    2 @ 1:05 RED w/ paddles + fins
    :30 REST
    1 @ 1:00 FAST (:56+)

    100 EZ

    Total: 4300

    PM Swim:

    2x
    400 swim
    4x75 @ 1:10 pull w/ buoy + paddles breathe 2-4-6 by 25
    8x25 @ :30 drill/UW kick w/ fins

    2x
    4x25 @ :40 V.S.
    2x50 @ 1:10 15M DIVE FAST/35 EZ
    100 @ 2:00 EZ

    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 D1-4 (1:07, 1:05, 1:03, 1:00+)
    :40 REST
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:30 3rd 25 FAST w/ fins
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    :10 REST
    4x50 @ 2:00 FAST w/ fins

    100 EZ

    Total: 4300
    Categories
    Swim Workouts
  10. workout 03/10/19: afternoon

    by , March 10th, 2019 at 07:30 PM (Maple Syrup with a Side of Chlorine)
    With work this weekend I missed the masters practice yesterday. So I did it solo today after work.

    200 free/200 back/200 im drill

    The Davis Mile, broken 1650
    Subtract 2 minutes for total time:
    275 swim (11 lengths) @ 20 seconds rest
    250 swim (10 lengths) @ 20 seconds rest
    225 swim (9 lengths) @ 20 seconds rest
    200 swim (8 lengths) @ 15 seconds rest
    175 swim (7 lengths) @ 15 seconds rest
    150 swim (6 lengths) @ 15 seconds rest
    125 swim (5 lengths) @ 15 seconds rest
    100 swim (4 lengths) @ 10 seconds rest
    75 swim (3 lengths) @ 10 seconds rest
    50 swim (2 lengths) @ 10 seconds rest
    25 swim (1 length)
    -- 23:04 so my 1650 time was 20:34

    150 float
    200 loosen and out
    [Solo/Rec/2600 yds/42 min]
    ----------------------------------

    Updated March 10th, 2019 at 09:14 PM by rxleakem

    Categories
    Swim Workouts
  11. Sunday 3/10/19

    PM SCY Solo @ LRRC

    2x
    400 swim every 4th 25 dive from blocks
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 @ 4:00 pull w/ SP + SNKL
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    4x100 @ 1:05 (1:00, 1:01+, 1:03-, 1:03+)
    1:05 REST
    3x100 @ 1:05 (1:01, 1:03, 1:03+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:03)
    1:05 REST
    100 @ 1:05 (:59-)

    8x100 @ 1:30 kick w/ fins + BD
    odd: FL
    even: FR

    Total: 4000
    Categories
    Swim Workouts
  12. Friday 3/8/19

    PM SCY Solo @ LRRC "Friday Fly Day"

    2x
    300 swim every 4th 25 FL kick H.A.S. w/ SNKL
    4x75 @ 1:20 FL k/dr/sw
    300 N.S. pull w/ paddles

    8x150 @ 2:20 kick first/last 25 UW w/ fins
    odd: last 25 FAST
    even: first 25 FAST

    100 EZ

    8x50 FL @ 200 PACE
    2 @ 1:30 (:30-, :29)
    2 @ 1:10 (:29-, :29-)
    4 @ :50 (:29-, :29, :29+, :29)

    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  13. Thursday 3/7/19

    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

    Updated March 14th, 2019 at 06:57 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Wednesday 3/6/19

    PM SCY Solo @ LRRC "I.M. going back in time for an Individual Medley Flashback!"

    **Main Sets lifted directly from practice on 1/14/14, with slight interval tweaks**

    2x
    400 swim w/ fins
    RD1: FR
    RD2: BK
    8x25 @ :30 swim no breath w/ upside down paddles
    8x75 @ 1:00 D1-4, 5-8

    2x
    8x25 @ :30 drill 2 each stroke I.M.O.
    8x50 @ 1:00 mid-pool 50s 2 each stroke I.M.O.

    3x100 @ 1:15 breathe every 4/6 by 50
    300 @ 4:00 I.M.
    2x200 @ 2:30 breathe every 4
    2x200 @ 2:50 I.M.
    300 @ 4:00 breathe every 4
    3x100 @ 1:25 I.M.

    400 EZ FR kick w/ fins + BD

    Total: 6000
    Categories
    Swim Workouts
  15. Workout 03/05/19: evening

    by , March 5th, 2019 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    6 x 50 on 1:15 [did 75's]
    1 x 150 loosen [did 200]

    8 x 50 on 1:00 [odd fast, even dps]
    1 x 50 ez
    8 x 50 on 1:05 [odd fast, even dps]
    1 x 50 ez
    6 x 25 burst and cruise
    3 x 50 loosen and out
    [Masters/Rec/2350 yds/52 min]
    ===================

    Good swim with Greg, Matt, Carol, Noah, and new swimmer Kate.
    Categories
    Swim Workouts
  16. Tuesday 3/5/19

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

    Weights:

    1x10/1x15 BB RDL (45/105#)
    1x10/1x15 BB back squat (45/105#)
    1x10/1x15 S-leg glute (50/90#)
    1x10/1x15 S-leg curl (10/50#)
    1x10/1x15 S-leg extension (10/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    2x
    300 BK w/ 4 FL kicks off walls
    3x100 @ 1:40 k/sw/dr/UW w/ fiuns
    12x25
    6 @ :40 FR kick w/ BD (4 V.S., 1 EZ, 1 FAST)
    6 @ :30 FR swim (4 V.S., 1 EZ, 1 FAST)

    4x25 @ 1:00 FR FAST w/ chute full closed
    100 @ 2:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ 1:00 FR FAST w/ chute 1/2 open
    100 @ 2:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ 1:00 FR FAST w/ chute full open
    100 @ 2:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ 1:00 FR FAST

    300 EZ

    Total: 2800
  17. Monday 3/4/19

    PM SCY Solo @ LRRC "#TheStruggleIsReal"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    300 descend by 100 pull w/ SP

    2x
    150 @ 1:40 MAKE
    150 @ 2:10 AE
    150 @ 2:40 FAST (1:29, 1:29+)

    100 FLOAT

    3x
    100 @ 1:10 MAKE
    100 @ 1:20 AE
    100 @ 1:30 AE
    100 @ 1:40 FAST (:59, :59, :58++)

    100 FLOAT

    4x (I.M.O.)
    50 @ :35 MAKE
    50 @ :45 | D1-3
    50 @ :55 |
    50 @ 1:05 v
    50 @ 1:15 FAST (:28+, :32+, :34+, :26-)

    200 EZ FR kick w/ fins + BD

    Total: 5500

    I'm not sure if it was a residual hangover from Saturday's test set, or taking Sunday completely off, or maybe the fact that Trip is gone for the week. Whatever the reason, today was a struggle. Very tough to get going on the fast. I did not feel in control on the MAKE/AE swims, and I felt out of control on the FAST. I just keep telling myself I only have about 2 weeks before I get to start coming down for taper!
    Categories
    Swim Workouts
  18. Saturday 3/2/19

    PM SCY w/ Trip + Doug (as official split-getter) @ LRRC "Six on Five" or "Super Suit Saturday"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    4x25 @ :35 V.S.
    200 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    200 EZ kick w/ fins + BD

    Total: 2900

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)
    3/2/19 (SCY) - 53:05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)

    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)
    3/2/19 (SCY) - 1:00.73 (29.42/31.31), 1:00.87 (29.62/31.25), 1:00.67 (29.34/31.33), 1:00.87 (29.38/31.49), 1:00.25 (29.08/31.17), 1:01.03 (29.46/31.57) (Endurance jammer)
    Categories
    Swim Workouts
  19. Workout 03/02/19: morning

    by , March 2nd, 2019 at 11:30 AM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 75 k-s-p on 1:30 [did them on 1:15 with extra 50)
    12 x 25 on :40, done as
    - 4 x
    ------ 25 relaxed [count strokes]
    ------ 25 faster [count strokes
    ------ 25 fastest [count strokes]
    [trying to keep counts down while swimming fast]

    250 loosen and out
    [Masters/Rec/1300 yds/30 min]
    ===================
    I did half of the workout this morning as I have a meet at 1pm over near Albany, NY. I am feeling better but not 100%, so we'll see how things go. It'll be fun to race and in a pool that I have yet to swim in. I left Greg, Jeff, and Kevin to finish out the main set.
    Categories
    Swim Workouts
  20. Friday 3/1/19

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

    300 swim every 3rd 25 FL kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 FL
    odd @ 1:00 25 R arm/25 L arm
    even @ :50 D1-3 (:34, :32, :30)
    300 swim every 3rd 25 FL kick H.A.S. w/ SNKL

    4x200 @ 2:40 add-on FL to the front D1-4 w/ fins (200 FL - 1:57)
    2:35 REST
    4x200 @ 2:30 add-on FL to the back D1-4 w/ fins (200 FL - 2:02 - negative split 1:02/1:00!)

    6x50 @ 1:00 FR
    odd: 1 breath max
    even: 2 breaths max

    Total: 3100
    Categories
    Swim Workouts
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