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Thursday, 2/21/2019 Pool Workout

Took awhile to get loose this morning, legs have taken a real beating this week! So I was OK with the long intervals on the IMs in the main set.3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

4x{75 25 fr/25 fl/25 fr 1:20
100 25 fr/50 br/25 fr 1:40
125 25 fr/75 bk/25 fr 2:00
1xIM (1-400 IM SKIDS 8:00, 2-300 IM R/L/S 6:00, 3-200 IM 4:00, 4-100 IM FAST)}
Rd 2 did 75 bk fast, Rd 3 50 br fast, Rd 4 25 fly fast. 57 high IM.

6x50 dr/sw ez 1:00

2x{4x25 :30 "afterburner"
100 ez 2:00}

"Afterburner" - w/fins, odds UDK to halfway, fast UW flutter to wall; evens UDK on back halfway fast flutter on surface to wall

3900y

AM SCY Solo @ LRRC "Power/Resistance Training"
PM SCY Solo @ LRRC "I.M."

AM Swim:

600 swim (100 FR/50 BK)
4x150 @ 2:00 pull w/ SP + SNKL

3x100 @ 1:30 swim w/ chute half closed (or half open depending on your point of view!)
1:00 REST
3x100 @ 1:20 swim w/ chute full closed + fins + paddles

100 EZ

6x50 @ 1:15 FR kick w/ chute half closed + BD
:30 REST
6x50 @ :50 FR kick w/ chute full closed + fins + BD

200 EZ
100 PUSH FAST (:53)
200 EZ

Total: 3000

PM Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
6x50 "I.M. Switches" (25 FL/25 BK, 25 BK/25 BR, 25 BR/25 FR)
3 @ 1:00 drill
3 @ :50 build each 25

2x
6x25 @ :30 SMOOTH FL one breath max
3x150 @ 1:55 BK/BR/FR (200 I.M. no FL) RED
150 @ 3:45 EZ BR kick w/ BD

100 FLOAT

Total: 3600

Wednesday, 2/20/2019 Pool Workout
Water still uncomfortably warm.

8x100 1:30 75 sw/25 dr (RIMO)
16x50 :50 o-k/dr, e-b (fr/IMO)

3x{200 3:00 off blocks 1st/4th 50 FAST
3x50 IM switch 1:00 work turns
100 1:30 off blocks 1st/4th 25 FAST
3x50 fr 1:00 ascend 90%-80%}
1/3 - fast free, 2 - fast breast

16x25 VS w/fins :30
fl/bk/fr/UDK

100 ez

Bungees!
2x max resist distance + sprint assist back to wall
2x max resist UDK w/fins (bungee wrapped around blocks for extra resistance)

100 warmdown

4000y + bungees

2 days 'til taper!


*EDIT* Forgot my CF workout Tuesday

Tuesday , 2/19/2019 CF Workout

Warmup - 2 min airbike; 2x{5 ring rows, 7 pushups, 9 hollow rock}, barbell warmup

Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 245/1+f
//LOL. Really super rusty.

Conditioning -
2x{6 pullups, 12 thrusters 75#, 18 box jumps}
2x{4 C2B pullups, 8 thrusters 95#, 12 box jumps}
2x{2 Bar MU, 4 thrusters 115#, 8 box jumps}
7:13

It's been 10 days out of the water. Last week we had a snowstorm that closed the Rec early and I picked up a nasty cold on Friday which left me on the couch all weekend. I did count for the One Hour Swim, which saw Libby, Matt, Kevin, Jeff, Anne, Greg, Jim, and Carol knock out a lot of yards! I will plan to do mine next week (before the end of month deadline).

Today I worked all day and just took it easy tonight as the team swam. I did 1300 in 25 minutes alongside my wife, who hit a PR of 700 yds in 30 min.

PM Weights @ LRRC
PM SCY w/ Trip @ LRRC "Rained Out!"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg glute (50/90/90#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
4x50 @ 1:00 FR kick w/ BD
4x25 @ :35 4/6/8/10 fast strokes

4x50 @ :50
3 w/ chute (III)
1 FAST (:26-)

Total: 1100

Thunder was rumbling while we were warming up, but after the 4th 50 we were ordered out due to lightning being spotted in the area.

LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
6 x 50 1:15 [1:05] choice
2 x 100 1:45 [1:30]
6 x 50 1:00 [:50] desc 1-3/4-6

Kick set
2x
1 x 100 2:30 [2:15]
1:00 [vertical kick]
1 x 100 2:15 [2:00] swim w/fast overdrive kick

Main set
2x
1 x 50 1:15 [1:15] easy
2 x 100 2:15 [2:00] fast
1 x 50 1:15 [1:15] easy
2 x 50 1:30 [1:15] fast
[RD1 stroke, RD2 choice]

Freestyle set
1 x 400 6:30 [6:00] long & strong
8 x 50 :55 [:50] strong & consistent
2 x 200 3:20 [3:00] long & strong
8 x 50 :50 [:45] strong & consistent

Warm down
4 x 50 1:00

Total: 4000

PM SCY Solo @ LRRC "Doing work!"

400 swim
300 pull w/ SNKL
200 kick every 3rd 25 FL w/ BD
100 "Progressive Scull" w/ SNKL

2x
400 @ 5:00 WHITE pull w/ paddles + SNKL
4x100 @ 1:10 swim RD1: PINK, RD2: RED
:40 REST
300 @ 3:45 WHITE pull w/ paddles + SNKL
4x100 @ 1:10 swim RD1: PINK, RD2: RED
:40 REST
200 @ 2:30 WHITE pull w/ paddles + SNKL
4x50 @ :35 swim RD1: PINK, RD2: RED
1:45 REST

4x100 @ 1:40 kick H.A.S. 25 FR/25 FL w/ fins + SNKL

Total: 5000

SCY

Warm up
2x
2 x 100 1:45
2 x 75 1:15
2 x 50 1:00 choice
2 x 25 :30 strong

Kick set
6 x 100 2:15 last 25 fast

Main set
4x
1 x 25 :45 easy
1 x 50 1:15 mod
1 x 75 1:30 build
1 x 100 2:00 strong
[RD1/3 stroke/IM, RD2/4 choice]

Freestyle set
2x
2 x 150 2:15 last 50 strong
3 x 100 1:30 desc 1-3
4 x 50 :50 strong

Warm down
4 x 50 1:00

Total: 4400

Monday, 2/18/2019 Pool Workout

200 fr
200 k
200 st
200 6-3-6 dr

2x{4x50 dr/sprint :50
3x100 flutter kick 25 mod/50 fast/25 mod @ next top or bottom
8x25 flutter kick long UW :40}

6x75 pull 1:20 br3,5,7,5 rotate (held :44, somehow)

4x50 flutter kick w/board ALL OUT 1:10

150 ez

16x25 VS :30 IMO

200 warmdown

3600y

Shorter but good push for the legs!

Sunday, 2/17/2019 Garage Weights

Last week of hard work and then Sectionals taper. Moved up five more pounds on squats. Probably one more squat session after this one.

Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 295/3, 280/5, 265/7, 250/10

Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

Hang Power Snatch - 95/3, 125/3, 145/3,3,3
Hang Power Clean + Power Jerk - 145/3,3,3
//Just some speed/power work.

PM SCY w/ Trip @ LRRC "Trip's practices are like a broken record"

1000 swim w/ fins + SNKL
4x200 @ 3:15 BK k/sw/dr/bld by 50
4x100 @ 1:20 breathe every 4 pull w/ SP

9x200
3 @ 2:35 BK
6 @ 2:30
4 - D1-4 (2:23, 2:19, 2:14, 2:11+)
1 - SMOOTH
1 - FAST (2:01+)

6x100 @ 1:30 FR kick w/ fins + BD

Total: 4600

Saturday, 2/16/2019 Pool Workout

Swimming with the National group kids again!

6x100 1:30 75 sw/25 k
8x75 1:10 50 dr/25 b
10x50 :50 - 2 rounds increasing UDK distance

3x{200 IM (rd 1/3 - k 3:40, rd 2 - dr 3:10
2x100 IM (rd 1/3 - dr 1:30, rd 2 - k 1:40
4x50 IMO (rd 1/3 - k fast 1:00, rd 2 - dr :50}
All fly/fr k w/board 6 UDK

5x{25 fast :30
25 EZ :30
50 fast 1:00
25 EZ :30
75 fast 1:30
50 EZ 2:00}
IMO+fr

100 EZ

3x50 relay starts/swim ins

100 warmdown

5100y

AM SCY w/ ARKM (Arkansas Masters) @ LRRC "Back 2 the Friday Fly Day Part I"
PM SCY w/ Trip @ LRRC "Back 2 the Friday Fly Day Part II"

AM Swim:

2x
400 @ 6:00 FR every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:20 D1-3

4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

8x150 @ 2:15
odd: 50 FL STRONG/100 FR AE
even: 100 FL STRONG/50 FR AE

4x75 @ 1:00 FL SMOOTH w/ focus on no breathing out of walls and head position on breath, PERFECT STROKE! w/ fins

100 EZ

Total: 3800

PM Swim:

600 swim (100 BK w/ 4 kicks off walls/100 FR 4/6/2)

12x75 @ 1:10
#1 - AE FR **
#2 - 25 FAST FL/50 AE FR
#3 - 50 FAST FL/25 AE FR
#4 - 75 FAST FL
#5-8 - AE FR
#9 - AE FR
#10 - 50 AE FR/25 FAST FL
#11 - 25 AE FR/50 FAST FL
#12 - 75 FAST FL
** All FR w/ 4/6/2 turns, all FL w/ max UW kickouts

12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
5x100 @ 1:30 FL kick w/ fins + BD

100 FLOAT

Total: 2700

SCY

Warm up
1 x 200 3:15
2 x 150 2:45 50fr/50st/50fr
3 x 100 1:30
4 x 50 1:00 choice

Kick set
2x
1 x 75 1:45
1:00 [vertical kick]
1 x 75 1:45 fast

Freestyle set
3x
1 x 300 4:30 long & strong
4 x 75 1:10 desc 1-4

Sprint set
3x
2 x 50 1:00 fast
4 x 25 :30 fast
2 x 50 :45 fast
4 x 25 :45 fast
[All swims choice]

Warm down
4 x 50 1:00

Total: 4500

400 fr WU SN

• first time swimming over 100 of fr in a year

100 br 1:55
200 kick as frog/flutter
200 IMK
200 various with fins

LS felt little loose, but seems to be getting used to swimming positively

Signed up for meet 23/24 Feb, with a total of two swim workouts (other than kicking) in over a year and a half, or more. Entered seed times 10 - 20% slower than my times 2016.

Postponing left shoulder surgery until late summer. My right shoulder still improving from its procedure 9 months ago, but it’s very slow

PM Weights @ LRRC
PM SCY w/ Trip + Jack @ LRRC "Recovery"

Weights:

1x8/2x12 DB shoulder press (15/25/25#)
1x8/2x12 DB S-arm bicep curl (15/25/25#)
1x8/2x12 DB tricep extension (15/25/25#)
1x8/2x12 DB S-arm row (15/25/25#)
1x8/2x12 DB bench press (15/25/25#)
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

600 kick 100 FR/100 FL w/ fins + BD

9x200 @ 2:35 PINK

6x100 @ 1:30 kick w/ fins
odd: last 25 UW
even: first 25 UW

Total: 3500

Thursday, 2/14/2019 Pool Workout

Facilities just can't figure out how to get this pool a consistent temperature. Hot today. Not sauna, but not conducive to fast swimming... Good effort though.

3x{100 fr 1:25
100 IM 1:35
100 bk/dr 1:45
100 k 1:55}

16x75 1:25 - o-st DPS/fr/st build, e-fr/st fast/fr
IMO x2

5x200 3:15
1 - 150 cruise/50 fr fast
2 - 100 cruise/50 br fast/50 cruise
3 - 50 cruise/50 back fast/100 cruise
4 - 50 fly fast/150 cruise
masters minute
5 - 200 IM fast (2:12)

6x50 dr/sw EZ 1:00

8x25 :30 3,2,1,0 breaths fr/fl

100 EZ

4000y

CF workout tomorrow looks dumb too (150 assault bike calories for the conditioning?!) so I'll take my rest day tomorrow, hit Saturday morning practice with the Sectional kids and squat/press Sunday.

AM SCY Solo @ LRRC "I came to kick freestyle and chew bubble gum, and I'm all out of bubble gum."
PM SCY w/ Trip @ LRRC "I.M."

AM Swim:

400 swim every 4th 25 scull
4x150 @ 2:10 breathe every 4 pull

3x
25 @ :20 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
50 @ :45 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
75 @ 1:10 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
100 @ 1:30 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
50 @ 1:15 scull w/ buoy

300 FLOAT

PM Swim:

800 swim (300 swim/100 FL kick H.A.S.) w/ fins + SNKL
400 I.M. k/sw/dr/bld

3x
300 @ 4:00 FR I.M.
3x100 @1:30 D1-3 STROKE I.M.O. by RD
RD1 - FL - 1:10, 1:06, 1:02
RD2 - BK - 1:20, 1:14, 1:09
RD3** - BR - 1:20, 1:17, 1:12
Bonus 1:00 rest after RD2

5x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

Total: 3500

SCY

Warm up
4 x 100 1:45
4 x 75 1:30 IM/stroke
4 x 50 1:00 choice
4 x 25 :30 strong

Main set
2 x 100 2:15 kick
2 x 100 1:30 free
2 x 100 1:45 IM/stroke
2 x 75 1:45 kick
2 x 75 1:05 free
2 x 75 1:30 IM/stroke
2 x 50 1:15 kick
2 x 50 :45 fee
2 x 50 1:00 stroke
2 x 25 :45 kick
2 x 25 :30 free
2 x 25 :45 stroke
[Each group of two: #1 mod, #2 strong]

Freestyle set
8 x 100 1:30
8 x 75 1:05
8 x 50 :50
[Alt. 1 mod, 1 strong]

Warm down
4 x 50 1:00

Total: 4500

Wednesday, 2/13/2019 Pool Workout

Feeling the presses more than the squats surprisingly.

4x{150 fr 2:15/75 k-dr-s IMO 1:15}

Kick set:
4x{100 1:50/1:40/1:30/1:20 w/board
50 FAST w/board 1:00
75 1:30/1:20/1:10/1:00
25 FAST UW :30}
Rd1/2 - no fins
Rd3/4 - fins

3x{100 fr cruise 1:30/25 fast :30
75 fr cruise 1:10/50 fast :50
50 fr cruise :50/75 fast 1:10
25 fr cruise :30/100 fast 1:30}
Rd 1 - fr, Rd 2 - stroke, Rd 3 - fr/pads & fins

Stations:
1 - 3x200 p/pads 2:40
2 - 12x25 :40 D1-3 IMO w/chute
3 - 4x25 buckets (25 EZ in between)

150 warmdown

4650y