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PM SCY Solo @ LRRC “I.M. tired”
CORE7 post swim

Swim:

10x100 @ 1:45 kick/scull/drill/swim w/ SNKL

12x75
Odd: FL/BK/BR
Even: BK/BR/FR
6 @ 1:20 drill
6 @ 1:05 STRONG

10x50 @ :40 FL kick w/ fins + BD

6x100 pull w/ SP
Odd @ 1:15 FR
Even @ 1:30 BK

Total: 3000

CORE7:

- high plank to low plank (RD3 switch on command)
- crunch to sit up w/ 10# db (RD1), Statue of Liberty sit ups w/ 10# db (RD2 switch every :15, RD3 switch at :30)
- leg lift to hip raise (RD3 switch on command)
- bicycles (RD1), bicycles/flutter kick on command (RD2 switch at :30), bicycles to flutter kicks (RD3 switch on command)
- oblique crunch (RD1), oblique v-ups (RD2/RD3 switch at :30)
- half burpees (RD1), half burpees/mountain climbers (RD2 switch at :30), half burpees to mountain climbers (RD3 switch on command)
- plank rotations (RD1/RD2), “beat boys” (RD3)

PM Weights @ LRRC
PM SCY w/ Trip @ LRRC "Trip makes me do it again..."

Weights:

3x10 BB RDL (45/65/65#)
3x10 BB back squat (45/65/65#)
3x10 S-leg curl (10/30/50#)
3x10 S-leg extension (10/30/50#)
3x10 S-leg glute (30/70/70#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
300 abs

Swim:

500 SKIPS
10x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
4x25 @ :30 V.S.

4x100 @ 1:10 @ GOAL MILE PACE (:59, 1:00-, 1:00, 1:00+)
1:10 REST
3x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01-, 1:02)
1:10 REST
2x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01)
1:10 REST
100 @ 1:10 @ GOAL MILE PACE (:58+)

10x50 @ 1:00 FR swim 3 breaths max

Total: 2600

SHOUT OUT: Trip. This set was his idea today. He made them all (with room to spare!). Totally did this as my usual threshold set yesterday morning, so the redundancy was a little "meh". I decided since Trip was doing them on 1:10 to see how many I could hold at my goal mile pace (1:01-). Other than the 3rd one of the set of 3, it was pretty good. However I had no legs to speak of to help me on the back half because of my leg lift 30 minutes earlier!

PM Weights @ LRRC
PM SCY Solo @ LRRC "Backstroke focused I.M."

Weights:

3x10 BB RDL (45/65/65#)
3x10 BB back squat (45/55/65#)
3x10 S-leg curl (30#)
3x10 S-leg extension (30#)
3x10 S-leg glute (50#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)

Swim:

1000 SKIPS

8x125 kick w/ fins
odd: last 25 UW
even: first 25 UW
2 @ 2:00
2 @ 1:50
2 @ 1:40
2 @ 1:30

12x25 @ :45 front scull w/ SNKL
2 w/ buoy focus on head position
2 no buoy focus on body alignment

2x
3x100 @ 1:20 FRIM
4x50 @ :50 BK @ 200 I.M. PACE
RD1 - :32+, :32+, :31+, :31+
RD2 - :33-, :32+, :32+, :32
50 EZ BR kick w/ BD

4x50 @ 1:00 FR 25 kick H.A.S./25 PERFECT STROKE! w/ SNKL + 4 FL kicks off all walls

5:00 of "bucket" turn/spin turn practice

Total: 3600

PM SCY w/ Trip @ LRRC
CORE7 post swim

Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:00 breathe every 6 pull w/ SP

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

5x300 @ 4:00 D1-5 (3:39, 3:29, 3:19, 3:09, 3:07*)
* bonus 1:00 rest before #5

100 FLOAT
100 PERFECT STROKE! w/ 4/6/2 turns

Total: 4100

CORE7:

- full body crunch w/ 10# db (RD1), full body crunch/toe touch (switch at :30) w/ 10# db (RD2/RD3)
- moving plank (RD1/RD2), full body crunch FAST no weight (RD3)
- weighted oblique crunch w/ 10# db (switch sides at :30)
- weighted crunch to weighted sit up w/ 10# db
- floor wipers (RD1), floor wipers/knee tucks (switch at :30) (RD2/RD3, RD3 knee tucks w/ 10# db held above head)
- bear crawl burpees
- plank ups (RD1), leg lift to crunch (RD2/RD3)

AM Weights @ LRRC
PM SCY w/ Trip @ LRRC "Best Average"

"You're negatively correlated to the S&P 500 for the month of December." - Trip Strauss

Weights:

3x8 pull-ups
3x10 DB shoulder press (15#)
3x10 DB S-arm bicep curl (15#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (15#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
300 abs

Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
8x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :30 FR swim

8x25 @ :45 scull w/ buoy + SNKL
#1 - front forearm scull smooth
#2 - underwater recovery
#3 - front forearm scull fast
#4 - underwater recovery

10x100 @ 2:00 BEST AVG

200 FLOAT

Total: 3400

Results:
10/16/18 - SCY - :59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-
12/29/18 - SCY - :58, :57+, :58, :58, :58, :58+, :58+, :58, :59-, :58

SHOUT OUT: Trip, who was 1:03s on the first seven, then 1:04, 1:04, 1:02++ (he says it was 1:02.99).

AM SCY w/ Claire Bristow + Levi Lewis @ LRRC "I.M. with a backstroke focus"
PM Weights @ LRRC
PM SCY Solo @ LRRC "Recovery"

AM Swim:

2x
400 swim every 4th 25 scull w/ SNKL
6x50 @ 1:00 BK drill
odd: 3/4 drill
even: "Matt Biondi" drill
4x75 @ 1:15 rolling I.M. work transitions!

2x
4x25 @ :45 BK kick w/ 15M UW off wall
3x100 @ 1:25 BK AE
200 @ 3:45 I.M. FAST done as 25 FL/75 BK/25 BR/75 FR (2:15, 2:14)

200 EZ

Total: 3400

Weights:

3x10 BB RDL (55#)
3x10 BB back squat (55#)
3x10 S-leg curl (30#)
3x10 S-leg extension (30#)
3x10 S-leg glute (30#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)

PM Swim:

2x
5x100 @ :15 rest w/ SNKL
#1 - FR kick H.A.S
#2 - 75 FR kick H.A.S./25 FR swim
#3 - 50 FR kick H.A.S./50 FR swim
#4 - 25 FR kick H.A.S./75 FR swim
#5 - FR swim
4x75 @ 1:20 k/dr/UW w/ fins

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

12x25 @ :30 FR kick w/ BD
2:00 REST
8x25 @ :25 FR kick w/ BD
2:00 REST
4x25 @ :20 FR kick w/ BD

100 EZ

Total: 2700

PM SCY w/ Trip (main set only) @ LRRC
CORE7 post swim

Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
3x100 @ 1:30 3/1/2/0 breaths per 25 pull w/ paddles
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x
300 @ 4:00 D1-4 pull w/ paddles + SNKL
3x100 @ 1:30 D1-3
RD1: 3:36, 1:08, 1:05, :59
RD2: 3:34, 1:09+, 1:03+, :58
RD3: 3:28, 1:10, 1:04+, :59-
RD4: 3:29**, 1:10, 1:04+, :59-

**Oops, I backed off too much on the middle 100 :/

8x50 @ 1:00 kick H.A.S. w/ fins + SNKL
odd: FR
even: FL

Total: 5000

CORE7:

- high plank to low plank (RD1/RD2), add jump (RD3)
- low plank pike-up (RD1/RD2), streamline hold on back (RD3)
- high plank knee pulls (RD1), streamline hold on back (RD2), elbow to knee crunch switch sides at :30 (RD3)
- floor wipers
- bounce squat/lunge (switch on command)
- high plank w/ leg lifts (RD1), leg raise to hip raise (RD2/RD3)
- full body crunch/toe touch switch at :30 (RD1), full body crunch/hip raise switch at :30 (RD2), three-quarter burpees (no push-up) (RD3)

PM Weights @ LRRC
PM SCY w/ Blair @ LRRC "Recovery"

Weights:

3x8 pull-ups
3x10 DB shoulder press (10#)
3x10 DB S-arm bicep curl (10#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (10#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
200 abs

Swim:

1000 SKIPS

16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

200 BK PERFECT STROKE! w/ 4 FL kicks off all walls

Total: 2000

PM SCY w/ Trip + Blair Bish @ LRRC
CORE7 post swim

Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
6x50 @ 1:00 drill
RD1 - 3 FL/3 BK
RD2 - 3 BR/3 FR

16x75 @ 1:10
4 - FR "Claire Lockridge"
4 - rolling I.M. STRONG
4 - FR "Claire Lockridge" **
4 - rolling I.M. STRONG
** I messed up the 4th 75 and choked on water so I went 2/2/1 breaths by 25 :/

10x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

Total: 3500

CORE7
- plank jacks (RD3 w/ gliders)
- alternating knee pulls/pikes w/ gliders
- single leg v-ups
- floor wipers
- mountain climbers w/ gliders
- half burpees
- hip raises (RD1), full body crunch (RD2), toe reaches (RD3)

PM Weights @ LRRC
PM SCY Solo @ LRRC

Weights:

3x10 BB RDL (45#)
3x10 BB back squat (45#)
3x10 S-leg curl (10#)
3x10 S-leg extension (10#)
3x10 S-leg glute (30#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
500 abs

Swim:

5x100 4 FL kicks off walls w/ SNKL
1 @ 2:00 kick H.A.S.
1 @ 1:50 75 kick H.A.S./25 swim
1 @ 1:40 50 kick H.A.S./50 swim
1 @ 1:30 25 kick H.A.S./75 swim
1 @ 1:20 swim

12x25 @ :40
odd: FR NO SPLASH!
even: DIVE w/ FAST breakout into EZ

8x50 @ :50 FR swim opposite fin + opposite upside down paddle (switch each 50)

8x25 @ :45 12.5 FAST FR kick in S-line + 2 FAST FL strokes into EZ

6x25 @ :50 :10 FAST FR kick on wall into FAST turn + FAST breakout
6x25 @ 1:00 FAST FR NO BREATH w/ fins

2x200 @ 2:35 FR swim
100 EZ

Total: 2200

AM Weights @ LRRC
AM SCY Solo @ LRRC "Recovery"

Weights:

3x8 pull-ups
3x10 DB shoulder press (10#)
3x10 DB S-arm bicep curl (10#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (10#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
500 abs

Swim:

2x200 @ :30 rest 100 FR/100 BK w/ 4 FL kicks off walls

2x
4x25 @ :40 FR B&A drill w/ SNKL
:20 rest
4x25 @ :40 BK 3/4 drill
:20 rest

2x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
:30 rest
4x50 @ 1:00 "Progressive Backstroke"
:30 rest

4x100 @ 1:40 kick w/ fins + BD
odd: FR
even: FL

Total: 2000

PM SCY Solo @ LRRC
CORE7 post swim

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

2x
3x50 @ :40 D1-3
4x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :30 FR swim

3x
6x25 @ :40 FR FAST w/ 4 FL kicks off wall
500 @ 7:00 D1-3 (5:46, 5:26, 5:22+)

9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL

Total: 4000

CORE7:

- crossover sit-ups
- sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3)
- full body crunch w/ 10# db
- leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3)
- static crunch w/ heel touch
- mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3)
- side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3)

Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!

PM Weights @ LRRC
PM SCY Solo @ LRRC

Weights:

3x10 BB RDL (45#)
3x10 BB back squat (45#)
3x10 S-leg curl (10#)
3x10 S-leg extension (10#)
3x10 S-leg glute (30#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
500 abs

Swim:

600 swim 4 FL kicks off all walls (100 FR/100 BK)
6x100 I.M.
odd @ 1:40 drill
even @ 1:30 D1-3 (1:19, 1:13, 1:07)

3x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
:30 REST
4x25 @ :30 FR V.S.
RD1 w/ paddles + fins
RD2 w/ fins
RD3 no equipment
:30 REST

200 EZ

Total: 2300

PM LCM Solo @ LRRC "That's 'Brisk,' baby!"
CORE7 post swim

Air temp: 65 and overcast
Pool temp: 63.3 (!!)

Swim:

2x
400 swim every 4th 25 scull
4x150 @ 2:30 k/dr/sw I.M.O. w/ fins

7x200 @ 2:50 pull w/ paddles + SNKL

100 EZ

Total: 3500

CORE7:

- elbow to knee crunch (switch every :30)
- Statue of Liberty sit-up w/ 10# db (switch every :30)
- straight leg raise to hip raise (RD2/RD3 do just hip raise for last :30)
- leg climbs (switch every :30)
- Russian twists (RD1 no weight, RD2 :30 no weight/:30 w/ 10 # db, RD3 w/ 10 # db)
- Half burpee to shoulder press w/ 10 # db (RD3 no shoulder press, add jump)
- plank-ups (RD3 spider-mans on both the low plank and the high plank)

PM LCM Solo @ LRRC
CORE7 post swim

600 swim every 4th 25 scull w/ SNKL
6x100 @ 1:40 k/sw/dr/bld w/ fins
odd: FL
even: FR
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

5x100 @ 1:25

4x100 @ 2:00 "Rouse 100s" w/ fins

5x100 @ 1:20

100 EZ

Total: 3100

CORE7:
- full body crunch/weighted toe reach (RD1), weighted toe touch knees bent (RD2/RD3) w/ 10# db
- Statue of Liberty sit-ups switch at :30 w/ 10# db
- weighted crunch/weighted sit-up (RD1), reverse order (RD2/RD3) w/ 10# db
- knee tucks/knee tuck and up (RD2/RD3 w/ 10# db held above head)
- reverse crunch (RD1), reverse crunch/hip raise (RD2/RD3)
- plank jacks (RD1), half burpee to 4x plank jacks (RD2), half burpee w/ push-up + 4x plank jack in the "down" position of push-up (RD3)
- plank rotations (RD1/RD2), plank w/ 10# db on back (RD3)

PM LCM Solo @ LRRC "Total Body Conditioning from Hell"
TBC post swim

2x
400 swim w/ fins + paddles + SNKL
6x50 @ 1:00 k/dr/sw
RD1: 3 FL, 3 BK
RD2: 3 BR, 3 FR
2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

5x100 @ 1:25 (1:20, 1:20, 1:21, 1:19, 1:19)
50 @ 1:25 EZ
5x100 @ 1:20 (1:14, 1:15, 1:14, 1:16, 1:18+)
50 @ 1:20 EZ
5x100 @ 1:15 (1:11+, 1:12, 1:13, 1:13, 1:13+)

100 EZ

Total: 3700

TBC:

6:00 to get as many rounds and as high as possible:
- rocket push-up
- hammer curl to shoulder press w/ 10# db
- half burpee
- froggers
** start at 5x each exercise, then go to 10, then 15, and so on.
Results: made it to the 19th rocket push-up out of 20

2x
:45 weighted crunch w/ 10# db
:45 full body crunch w/ 10# db
:45 elbow-to-knee oblique crunch (switch leg/arm halfway)
1:00 REST

2x
:45 reverse lunge w/ 10# db
:45 kong w/ 10# db
:45 mountain climbers w/ floor pads
:45 kong w/ 10# db
:45 reverse lunge w/ 10# db
1:00 REST

7:00 to try and finish:
- rocket push-up
- hammer curl to shoulder press w/ 10# db
- half burpee
- froggers
** start at 20x each exercise, then go to 15, then 10, then 5.
Results: only person to finish, and with ~ :25 to spare.

PM LCM w/ Trip and Jack Gooding @ LRRC "I don't swim for Top Tens, I swim for blog shout-outs" - Trip Strauss
CORE7 post swim

1000 SKIPS
3x200 @ 3:00 kick 1st/5th 25 UW w/ fins

10x200 @ 3:00
4 - pull w/ paddles + SNKL (2:38, 2:35, 2:36, 2:37)
3 - swim 12.5M kick off every wall
3 - 4/6/2 turns D1-3 (2:37, 2:30, 2:20)

100 EZ

Total: 3700

CORE7:
RD1 & RD2:
- plank/plank reach (RD2 w/ 10# db)
- plank rotations
- moving plank
- Statue of Liberty sit-ups w/ 10# db (switch arms every :15)
- reverse lunge to hop
- elevated flutter kicks/elevated scissor kicks (RD2 w/ 10# db held above head)
- floor wipers (RD2 w/ 10# db held above head)

RD3:
- half burpees
- reverse crunch
- weighted crunch w/ 10# db
- Statue of Liberty sit-ups w/ 10# db (switch arms every :30)
- reverse lunge w/ 10# db above held above head
- elevated flutter kicks/elevated scissor kicks w/ 10# db held above head
- floor wipers up and over w/ 10# db held above head

SHOUT OUT: To everybody I beat today (Trip Strauss and Jack Gooding), and everybody I would have beaten today if they had raced me (Doug Martin). Thanks for making me [look] better!

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!

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

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