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  1. Thursday 1/30/2020

    PM SCY Solo (w/ Trip + Srdan on 4x300/4x100) @ LRRC "Droppin' the hammer on Thor's day"

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10
    #1 - breathe 2/4/6 by 50
    #2 - breathe 4/6/8 by 50

    4x100 @ 1:07 (1:06-, 1:06+, 1:06, 1:06)
    1:07 REST
    3x100 @ 1:07 (1:04+, 1:05-, 1:05)
    1:07 REST
    2x100 @ 1:07 (1:03+, 1:04-)
    1:07 REST
    100 @ 1:07 (1:01)

    2x
    3x100 @ 2:00 "hullabaloo"
    8x25 @ :30 BR w/ FL kick w/ fins + strapless fingertip paddles (focus on loading hips and forearm catch)

    4x300 @ 4:00 N.S. pull w/ SP
    200 @ 6:00 EZ
    4x100 @ 2:00 BEST AVG (:58+, :58-, :58, :59)

    200 EZ FR kick w/ fins + BD

    Total: 6000

    Updated February 17th, 2020 at 02:26 PM by Calvin S

    Categories
    Swim Workouts
  2. Long Recovery Warm-up + Main Kick Set

    by , January 30th, 2020 at 11:44 AM (Middle Aged Distance)
    I decided to go for a main kick set today, but started with a long recovery warm-up swim for my arms. I did mostly freestyle for the 1000 mix, but feel free to mix it based on how you feel in the water. Today, I think I could have just kept going and going nice and easy for a continuous swim, but forced myself to stop and do something else.

    W/U (1000):

    1000 mix - choice

    Main - Kick Set Ladder (1600):

    25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 - fast/easy combo

    *For the ladder up (25 -> 200) - freestyle kick w/ fins
    *For the ladder down (175 -> 25) - easy breaststroke kick, fast free no fins

    Intervals:
    25 -> 100 & 100 -> 25 - 10 seconds rest
    125 -> 200 ->125 - 20 seconds rest

    25 f
    25 f / 25 e
    50 f / 25 e
    50 f / 50 e
    75 f / 50 e
    75 f / 75 e
    100 f / 75 e
    100 f / 100 e
    100 e / 75 f
    75 e / 75 f
    75 e / 50 f
    50 e / 50 f
    50 e / 25 f
    25 e / 25 f
    25 e

    400 easy swim warm down

    Total: 3000
    Categories
    Swim Workouts