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  1. Tuesday 3/3/2020

    PM SCY Solo @ LRRC "Power & Speed"

    400 swim every 4th 25 head-up scull
    300 pull w/ paddles + SNKL
    200 25 FR/25 BR kick w/ BD
    100 I.M. drill

    6x50 @ 1:00 BR
    odd: 3k/1p drill
    even: 2x pullouts + focus on DPS (2 strokes max per length if possible)

    4x25 @ :35 V.S. BR
    100 EZ

    2x
    4x25 @ 1:00 BR swim FAST but with overemphasis on technique w/ chute
    2x50 @ 1:00 BR swim FAST @ goal 100 second 50 time (:32-, :32-, :31, :31+)
    3x100 @ 1:30 FR no breath last 25 pull w/ paddles
    1:30 REST

    100 EZ

    Total: 2600

    I had planned to do the main set three times, but as I finished the second 25 BR swim with the parachute, I felt my right groin start to go. Disappointing end to the set. I didn't quite hit my pace on the first round, but seemed to find a little better groove on round two. I didn't quite pull my groin, but I was maybe 1-2 breaststroke kicks away from it giving out. Wish I new what was causing my regular groin stiffness. Even when I was religious about strengthening it (on the ab/adductor machine), it never really felt great. It is hard to train BR how I want to with the thought in the back of my head that my groin is like a ticking time bomb (guaranteed, nine times out of ten, to give out at the worst possible time: the last few kicks of warm-up before a race!). I now wonder if the strength issue lies not with the abductor/adductor muscles themselves, but with the other muscles around up my upper leg?

    Anyways, guess I will shelve the breaststroke for a little while and focus on my freestyle.
    Categories
    Swim Workouts
  2. Monday 3/2/2020

    AM SCY Solo @ LRRC "Short Interval Kick"
    PM SCY w/ Trip @ LRRC "Keeping it Aerobic"

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 25 FR/25 BR kick w/ BD
    100 I.M. drill

    2x (ALL FR kick w/ BD, RD1 interval/RD2 interval, RD2 w/ short fins)
    4x75 @ 1:20/1:00
    4x50 @ :50/:40
    4x25 @ :25/:20
    300 @ 5:00 every 4th 25 one breath max pull w/ paddles

    100 FR kick for time w/ BD (1:20)
    100 EZ

    Total: 3000

    PM Swim:

    500 swim every 4th 25 head-up scull

    15x100 @ 1:30 BK

    12x75 @ 1:05 "Claire Lockridge" pull w/ paddles

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

    Total: 3300

    Managed to get up to my alarm this morning for an AM swim, and had always planned to do a short interval kick set. However this afternoon, when I dove in, my legs were SOOO heavy (felt like I was dragging 15 pound weights on each leg). A lot of that is probably due to playing in two soccer games back back yesterday evening. First time we have been able to play in our league since mid-December (unlucky with the weather). Hopefully the aerobic afternoon swim will leave me in a good place for some power and speed work tomorrow!
    Categories
    Swim Workouts
  3. Sat-Sun: 0229-03012020

    by , March 1st, 2020 at 09:02 PM (aztimm's training blog)
    Saturday:

    AM 'solo' swim @ Deep Eddy Pool (100 feet or 33-1/3 yards long)

    A swimming friend who lives in Houston contacted me last Thursday about coming to Austin for work and some swimming options. We arranged to meet at Deep Eddy in Austin (Barton Springs is closed for annual maintenance) for their 6am opening. I got up and got myself there, and after that I checked my phone to see a message, "sorry, I didn't sleep well, I won't be going." (I gave her grief and she went to swim after her work on Saturday)

    anyway, there was one other guy there, who I knew from Barton Springs. we got in together and I figured I'd pace off of him. he checked the water temp before we got in, and it was 70F, so I put on a cap.
    I got into a good rhythm with my swim, and lapped the other guy about every 10 laps. I was counting as if the pool was 25 yards, and about the 2500 (SCY) mark my cap started sliding around a bit. so I stopped and took it off. around that same point, the guy who started with me got out, but another guy got in who was almost right at my pace. at one point he was swimming with paddles (maybe a buoy too), and I kept up with him. I did about 3500 (SCY) until I felt I needed to stop for feeds, and was hoping I had hit the 10k mark. I was around 9400. so I did another bit to finish around 10,100 yards.

    I rarely do long, non-stop swims like that, but the cool water just felt so good, and I got into such a good rhythm.

    Distance: 10,133 yards
    Total Time: 2:37:05 (total watch run time, including breaks)
    Avg pace: 1:33

    this is from the bottom of the stairs. you can see the empty beach-entry play pool (there are a few lap lanes on the end), and the full lap pool.


    Sunday:

    the guy who I started my swim with texted me late Sat saying he'd be back at Deep Eddy. but we had plans to go out to breakfast and check out the botanical garden this morning.
    I ate too much for breakfast (Magnolia Cafe, actually very close to Deep Eddy), and even after we got home (around noon), I was still full. around 1:30 I decided to head over to Sendero, for at least a recover/shake out swim:

    Solo swim @ Sendero Springs (SCY)

    1500 w/u (got into my 75 free/25 stroke pattern)

    100 kick, fins/board
    6 x 125 drill/free/stroke/free/drill w/fins
    100 kick, fins/board
    900 swim w/fins (3 rounds of 75 free/25 back, 75 free/25 back, 75 free/25 breast)
    100 kick, fins/board

    50, 25 breast/25 free
    50, 25 free/25 breast
    50 easy free
    50 breast (watch recorded :30, but I'm not sure of that)
    100 easy

    300 pull w/Agility paddles + buoy

    250 w/d

    TTL: 4750 yards
    Backstroke: 375 yards
    Breaststroke: 475 yards
    Freestyle: 3600 yards
    Kick: 300 yards

    I intended to swim 3-4k, just stretch things out. water was warm, especially after Deep Eddy. but I'm glad I went, felt better leaving than I did when I arrived.
    Categories
    Swim Workouts
  4. Saturday 2/29/2020

    PM SCY w/ Trip + Michael @ LRRC

    400 swim every 4th 25 head-up scull
    4x100 @ 1:15 pull w/ SP + SNKL
    400 FL kick w/ fins + BD
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x
    225 @ 2:30 RED
    200 @ 2:30 WHITE

    125 @ 6:00 EZ

    2x
    225 @ 2:35 RED
    200 @ 2:35 PINK

    150 EZ

    3x100 @ 1:30 @ 500 PACE (:59, :59, :59-)

    700 EZ kick (200 w/ BD/300 H.A.S. w/ SNKL/200 w/ BD) w/ fins

    Total: 5000

    Updated February 29th, 2020 at 10:23 PM by Calvin S

    Categories
    Swim Workouts
  5. Friday 2/28/2020

    AM SCY Solo @ LRRC "Threshold"
    PM SCY Solo (but Doug Martin was on deck to watch me suffer) @ LRRC " VO2 MAX"

    AM Swim:

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    8x25 @ :30 FR kick w/ BD

    4x100 @ 1:06 (1:03+, 1:04+, 1:04+, 1:04+)
    1:06 REST
    3x100 @ 1:06 (1:03+, 1:04+, 1:04+)
    1:06 REST
    2x100 @ 1:06 (1:03+, 1:04-)
    1:06 REST
    100 @ 1:06 (1:00)

    4x50 @ :10 rest EZ FR kick w/ fins + BD

    Total: 3200

    PM Swim:

    2x
    300 @ 4:40 every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 1:50 PINK

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    8x50 @ :45 @ 200 PACE/BLUE (:28-, :28-, :28-, :28-, :28, :28, :28+, :28)
    100 @ 2:30 EZ
    6x50 @ 1:00 @ 200 PACE/BLUE (:27+, :28-, :28-, :28-, :28-, :28-)
    100 @ 2:30 EZ
    4x50 @ 1:15 ALL OUT/PURPLE (:26-, :26-, :26+, :26+)
    100 @ 2:30 EZ
    2x50 @ 1:30 ALL OUT/PURPLE (:26-, :26)

    6x100 @ :05 rest w/ fins
    odd: FR kick w/ BD
    even: BK swim

    Total: 4000

    Y'all, when I say that this afternoon's practice murdered me, I am not lying. This one left me totally gassed by the end. I rarely do this but anyone who happens to read this I challenge you to do this one. If you do it and hit the paces, and THEN try and ramp up the speed from there, you are going to feel it! Trip took the day off so I had to take a chance to get ahead of him in training. I get better while my competitors rest
    Categories
    Swim Workouts
  6. Thursday 2/27/2020

    PM SCY w/ Trip @ LRRC "'I AM' HYPOXIC!"

    800 swim every 4th 25 H.A.S. FL kick w/ fins + paddles + SNKL
    8x75
    4 @ 1:20 R.I.M.O. sw/k/sw
    4 @ 1:10 I.M.O. BUF/dr/BUF
    8x25 @ :30 FR kick w/ BD

    15x100 @ 1:40
    5 - I.M. drill
    5 - kick 75 FR H.A.S./25 FL UW w/ fins + SNKL
    5 - odd: I.M. D1-3 (1:12, 1:08+, 1:04), even: FR PINK

    4x100 @ 1:30 FAST I.M.O. try to add up to faster than best 400 I.M. (4:24)
    1:02, 1:10, 1:13, 1:00 ~ 4:25

    5x100 @ 1:30 FR kick 4th 25 no breath w/ fins + BD

    Total: 4000

    Not the set I had planned to do today, but after I finished the 15x100, I realized I didn't need to do the set I had planned because I would just be doing everything I had already done: I.M. drilling and threshold, and hypoxic work. I'll pocket that workout for later!
    Categories
    Swim Workouts
  7. IM Day!

    by , February 27th, 2020 at 04:43 PM (Middle Aged Distance)
    Needed a break from freestyle today - though not sure all the fly was a good plan...

    W/U (800):

    200 sw/kick/IM drill/pull

    Main (2000):

    4x150 - roaming IM @ 2:30
    75 fl / 25 bk / 25 br / 25 fr
    25 fl / 75 bk / 25 br / 25 fr
    25 fl / 25 bk / 75 br / 25 fr
    25 fl / 25 bk / 25 br / 75 fr

    4x50
    build @ :50 IMO

    4X [
    100 IM @ 1:30/1:35/1:40/1:45 by round
    100 Fr @ 1:30/1:25/1:20/1:15 by round
    4x25 fl/bk/br/fr by round @ :45 desc 1-4

    200 easy

    Total: 3000
    Categories
    Swim Workouts
  8. Wed 02262020

    by , February 26th, 2020 at 03:54 PM (aztimm's training blog)
    AM solo swim @ Sendero Springs Pool (SCY)

    when I got there no one was in the pool. they had just done a water change (they were starting on Saturday when I swam). lifeguards told me that the water temp was about 76F. I think they were hoping that I'd leave and they could stay in their warm room, but I said, "that should be fine," and I got in the water. compared with Barton Springs (around 70F) it wasn't bad. I adjusted my workout a bit, not as much rest, to keep myself moving.

    warm-up: 2000 (at the 400 point I was doing 75 free/25 stroke, and did 75 moderate/25 fast toward the end)

    100 kick w/fins + board
    4 x 125 w/fins, done as drill/swim/stroke/swim/drill
    100 kick w/fins + board
    900 swim w/fins (done 175 free/25 stroke, with 100 swim at the end)
    25 swim w/fins
    25 fly w/fins
    150 swim w/fins
    100 kick w/fins + board

    850 free (overshot that one)

    50 done breast/free
    50 done free/breast
    50 free
    50 breast
    50 easy

    400 pull w/Agility paddles + buoy

    200 w/d

    TTL: 5600 yards, 91 minutes (my breaks were quite short!)

    butterfly: 25 yards
    backstroke: 350 yards
    breaststroke: 450 yards
    freestyle: 4475 yards
    kick: 300 yards

    kind of a boring workout. I almost just did a long straight swim, since I really didn't want to stop. but after a few hundred yards the water temp didn't feel so bad, especially considering that I swim in 70F regularly. I have a rule that I need to do at least 10% of my pool workouts of non-free, and some of every stroke. sometimes I'll do more fly, but at least 25.


    I did about 5-1/2 miles (about 3 hours) at Barton Springs on Sunday, and it was wonderful! I've started to mix in a little stroke, usually after I push off of the dam (usually on even laps). otherwise my hands will sometimes start to fall asleep from the constant freestyle (well they still do anyway, and I kind of shake them for a bit during my stroke). I felt like I was the only person there for most of it.
    unfortunately (well overall it is a good thing), Barton Springs is closing for annual maintenance starting on Saturday, for 2 weeks. I might do a rare weekday swim there on Friday. Deep Eddy (has basically the same water, but into a pool that is 33-1/3 yards long) will have extended hours, and I'm sure I'll go there to make up some training. I was hoping Lake Travis would be warm enough by the time of the annual maintenance, but I don't think so.

    On Monday, since Sendero was closed, I ended up in the gym pool for just 4500 yards. it is 2 lanes/25 yards, but there was a rather large person in the other lane (created more turbulence than I get at Barton Springs), and someone shared the lane with me for a bit. I'd rate that as a tougher swim than today.

    after treadmill/weights on Tuesday, I just did 1600 yards in the gym pool. had it to myself and it wasn't bad, other than going in somewhat fatigued.


    overall, I feel much better going into SCAR this year than last. last year I only swam at Barton Springs once before SCAR, and this year I've swum there 5 times already.
    I'm at 110 miles for the year, last year same time about 90.
    In addition to getting to Barton Springs more, I want to get to a real lake (probably Lake Travis) a few times for something closer to real conditions.
    last week I got in about 30,000 yards and hoping to peak at about 35-38k before I begin my taper (just have to stay healthy!)
    Categories
    Swim Workouts
  9. Tuesday 2/25/2020

    PM SCY Solo @ LRRC "Power & Speed"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 25 FR/25 BR kick w/ BD
    100 I.M. drill

    6x50 @ 1:00
    odd: double pullouts + DPS
    even: 3k/1p drill (no pullouts, 3 kicks off wall and into first stroke)

    4x25 @ :30 V.S. FR
    100 EZ

    3x
    4x25 @ 1:00 FAST BR w/ chute (full closed) + fins (FL kick) + paddles
    50 @ 1:00 EZ
    25 @ :40 PUSH FAST BR
    50 @ 1:00 DIVE FAST BR
    25 @ 1:00 PUSH FAST BR
    100 @ 1:45 max 5 breaths pull w/ paddles
    :35 REST

    450 EZ BK w/ fins

    Total: 3000

    Goal was to make the fast add up to better than lifetime best 100 BR (59.85).
    Results:
    RD1 - 14.5, 29.9, 15.0, ~59.4
    RD2 - 14.9, 30.0, 14.9, ~ 59.8
    RD3 - 15.0, 30.0, 14.9, ~ 59.9

    I did not feel as fresh and my stroke did not have the "pop" it seemed to have on Sunday's dive set or during last Tuesday's power set. I didn't feel like I was connecting the high elbow catch and pull from the 25s with the speed on the FAST swims. Definitely felt the nearly 26,000 yards I had done over the previous 5 days. Glad for my day off before I get back to it again!
    Categories
    Swim Workouts
  10. 2|25|20 LCM

    by , February 25th, 2020 at 06:15 PM (Blog)
    12 x 50fr on 1:00
    100 back
    200 one-arm-still
    1000 back with fins
    50 head-up fly-kick free with fins and snorkel
    50 ez
    250 various drill fins
    Categories
    Uncategorized
  11. 3k pull/kick + Breath Control

    by , February 25th, 2020 at 11:48 AM (Middle Aged Distance)
    Today's workout turned out harder than it looked on paper! It's been awhile since I've kicked without a board...shame on me. Total time was 52 min so if you are pressed on time this is a good "under an hour" workout, even if you adjust intervals a bit.

    W/U (500):
    500 swim choice

    Pull (1200):
    4x300 pull/swim @

    1 - pull @ 4:30 w/ pads, buoy, ankle strap (or cross your feet if no strap) - breath every 3/5 by 50
    2 - pull @ 4:15 w/ pads + buoy - 1st one breath every 3/5
    3 - pull @ 4:15 w/ pads + buoy - negative split
    4 - swim w/ pads @ 4:00 - fast

    2 min rest

    Kick (600):
    6x100 kick no fins @ 2:00 - desc 1-3, 4-6

    50 easy

    BC (600):
    4x[
    1x75 @ 1:30 - 3 breaths / 2 breaths / 1 breath by 25
    1x50 stroke @ 1:00
    1x25 FAST @ :45 - 0 or 1 breath

    50 easy

    Total: 3000

    Website:
    https://thelaneline.com/
    Facebook/Instagram: @thelaneline

    Updated February 25th, 2020 at 12:33 PM by rmjenkins14

    Categories
    Swim Workouts
  12. Aerobic - 2500

    by , February 25th, 2020 at 10:09 AM (Middle Aged Distance)
    This workout is from yesterday, I went straight into it using the first 4-5 100's as warm-up. Feel free to adjust intervals as necessary!

    9x100 @
    1:30/1:25/1:20
    1:25/1:20/1:15
    1:20/1:15/1:10

    1 min rest

    9x75 @
    1:10/1:05/1:00
    1:05/1:00/:55
    1:00/:55/:50

    1 min rest

    9x50 @
    :55/:50/:45
    :50/:45/:40
    :45/:40/:35

    1 min rest

    9x25 @
    :35/:30/:25
    :30/:25/:20
    :25/:20/:15

    250 easy

    Total: 2500
    Categories
    Swim Workouts
  13. Monday 2/24/2020

    AM SCY Solo (sort of, I piggybacked off Arkansas Masters) @ LRRC "People say oxygen is overrated, until they need to breathe."
    PM SCY w/ Trip @ LRRC

    AM Swim:

    400 swim FR/BK/FR/scull
    400 100 FR/100 FL kick w/ fins + BD
    400 pull w/ paddles + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 FR kick w/ BD

    3x
    3x100 @ 1:30 D1-3
    RD1 - descend to PINK (1:09, 1:06, 1:03)
    RD2 - descend to low RED (1:06, 1:05, 1:00+)
    RD3 - descend to high RED (1:02+, 1:00+, :58)
    8x25 @ :30 FR
    RD1 - odd: SMOOTH, even: no breath
    RD2 - odd: 1 breath, even: no breath
    RD3 - 1x 1 breath, 3x no breath
    1:30 REST

    2x
    2x50 @ :50 2 breaths max
    4x25 @ :30 FL FAST
    :20 REST

    200 EZ (25 BK/25 FR)

    Total: 3800


    PM Swim:

    500 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:45 k/sw/dr/bld
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 FR kick w/ BD

    3x
    2x200 @ 2:40 PINK pull w/ paddles + SNKL (2:17, 2:12, 2:10, 2:08, 2:14, 2:13)
    4x50 @ :50
    RD1 - RED (:30-, :29, :29-, :29-)
    RD2 + RD3 - BLUE/200 PACE (:27, :27-, :27-, :27, :28-, :27, :27, :26)
    1:20 REST

    150 EZ
    3x100 @ 1:30 RACE TRIP! ("Zane Grothe" Style)
    9x50 @ :45 FR kick w/ fins + BD

    Total: 4000

    Updated February 25th, 2020 at 09:39 AM by Calvin S

    Categories
    Swim Workouts
  14. Sunday 2/23/2020

    PM SCY Solo (but Trip and Michael spectated while they did 10x200) @ LRRC "If he can vlog it, I can blog it"

    500 swim (150 FR/100 BK)
    400 pull w/ paddles + SNKL
    300 50 FR/50 BR kick w/ BD
    200 I.M. drill

    6x50 @ :50 D1-3, 4-6
    3 - FR
    3 - BR
    8x25 @ :35 V.S.
    4 - FR
    4 - BR
    100 EZ

    All from a dive. All Breaststroke. ALL OUT.:
    150 @ 6:00 (1:42) + 200 EZ
    125 @ 6:00 (1:22+) + 225 EZ
    100 @ 6:00 (1:04+) + 250 EZ
    75 @ 6:00 (:46+) + 275 EZ
    50 @ 6:00 (:29+) + 300 EZ

    10x100 @ 1:20 FR SMOOTH w/ fins + SNKL

    Total: 4750

    So the "he" in the title would be Cody Miller. I lifted this workout from his vlog. The only thing I changed was the EZ swimming after each rep. I am pretty sure the IU group did the set where you just stand around marinating in your lactic acid for the whole six minutes. But yeah, I am 35. I ain't built for that. The set was draining enough with the extra swimming built in!
    Categories
    Swim Workouts
  15. 02/23/20: One Hour Swim

    by , February 23rd, 2020 at 08:11 PM (Maple Syrup with a Side of Chlorine)
    Training has been progressing well, despite the lack of blogging. I am aiming to swim EndWet this June so have been doing a lot of base work.

    Today I rang in 4507 yards, almost as much as my biggest swim 7 years ago. Felt strong throughout and happy to join at least 8 others from our workout group to contribute yards towards New England's bid to return as National Champions.

    1000's: 12:47.73, 25:53.00 (13:05), 39:12.66 (13.19), 52:37.50 (13:24)

    Previous years...
    2019: sick - missed
    2018; 4000
    2017: 4025
    2016: 4393
    2015: 4257
    2014: 4560
    2013: 4565
    2012: 4275
    2011: 3800

    Updated February 24th, 2020 at 11:44 PM by rxleakem

    Tags: ohs
    Categories
    Swim Workouts , Masters Swim Meets / Events , Timed swims
  16. Saturday 2/22/2020

    AM SCY Solo @ LRRC “Recovery”

    400 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 25 FR/25 BR kick
    100 I.M. drill

    8x50@ 1:00 “Progressive Freestyle” w/ SNKL

    12x75 @ 1:10 “Claire Lockridge” pull w/ paddles

    4x50 @ :10 rest 25 FR/25 BK

    Total: 2500

    Dove into very warm water surrounded by aqua-aerobics people and a birthday party. Felt very sluggish, probably do mostly to the last three workouts I have done. Decided to just recover today so I can hit the next 3-4 workouts really hard before my usual Wednesday off.
    Categories
    Swim Workouts
  17. Friday 2/21/2020

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    300 swim
    300 50 FR/50 BR kick w/ BD
    300 R.I.M.O. k/dr/sw
    3x100 @ 1:20 last 25 UW kick w/ fins
    300 pull

    4x100 @ 1:07 (1:04+, 1:05-, 1:05-, 1:05)
    1:07 REST
    3x100 @ 1:07 (1:03+, 1:04+, 1:04+)
    1:07 REST
    2x100 @ 1:07 (1:03, 1:03)
    1:07 REST
    100 @ 1:07 (1:02)

    4x75 @ 1:05 "Claire Lockridge"
    4x50 @ :05 rest 25 BK/25 FR

    Total: 3000

    PM Swim:

    800 swim w/ fins + paddles + SNKL
    4x50 @ :55 FR kick w/ BD
    4x75 @ 1:00 D1-4
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    300 @ 3:20 RED (3:11-)
    3x100 @ 1:10 PINK
    50 @ 2:10 EZ
    300 @ 3:30 PINK (3:21)
    3x100 @ 1:05 RED (1:02-, 1:03-, 1:01)

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:40 BK w/ 12.5 UW kick off all walls

    Total: 3250
    Categories
    Swim Workouts
  18. Short Speed Work

    by , February 21st, 2020 at 07:40 AM (Middle Aged Distance)
    Workout from Wednesday, I was short on time and wanted to get some speed work in. This was a good short set with some sprint and 200 pace. Enjoy!

    W/U (900):

    6x150 - 4 @ 2:00 swim, 2 @ 3:00 kick (fins optional)

    Main (1550):

    4X [

    4x50 pull @ 1:00/:55/:50/:45 by round
    *Equipment by round: ankle strap+buoy; strap+buoy+paddles; buoy; buoy+paddles
    1x75 @ 1:30 - 200 pace (bank rest)
    1x50 easy @ 1:00
    1x100/75/50/25 by round @ 1:30 FAST
    *100 on round 1, 75 on round 2, etc

    50 easy

    Total: 2500
    Categories
    Swim Workouts
  19. Thursday 2/20/2020

    PM SCY w/ Trip @ LRRC "Active Rest"

    4x200 @ 2:40 FR kick w/ fins + BD
    400 R.I.M.O. k/sw/dr/bld
    4x100 @ 1:20 no breath last 25 pull w/ paddles + SNKL

    3x300 @ 4:00 done as 200 D1-3 (WHITE, PINK, RED)/100 AE (2:17, 2:10, 2:03)
    1:00 REST
    4x200 @ 2:40 done as 100 RED/100 AE (1:01-, 1:01-, :59+, 1:01)
    1:00 REST
    5x100 @ 1:20 done as 50 BLUE/50 AE (:27, :27+, :28-, :28-, :28-)

    3x100 @ 1:30 RACE TRIP! ("Zane Grothe" style)
    4x100 @ 1:30 AE

    Total: 4500

    SHOUT OUT: Trip. I tried to put him through the ringer on this one. When he has to do a set that I come up with, he has to leave his comfort zone
    Categories
    Swim Workouts
  20. 2|20|20 LCM

    by , February 20th, 2020 at 06:55 AM (Blog)
    500 back with fins warm-up 8:03
    • Started with 35m UW to stroke

    3×100 on 3:00 as 50 fst/50 ez
    • fr, fr, kick

    24 x 16.7 fr 0:25 r ea
    • 2nd and 3rd’s from mid-pool dig

    800 various drill

    Updated February 20th, 2020 at 08:20 AM by __steve__

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