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  1. 3k pull/kick + Breath Control

    by , February 25th, 2020 at 12:48 PM (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
    Categories
    Swim Workouts
  2. Aerobic - 2500

    by , February 25th, 2020 at 11:09 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
  3. 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 10:39 AM by Calvin S

    Categories
    Swim Workouts
  4. 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
  5. 02/23/20: One Hour Swim

    by , February 23rd, 2020 at 09:11 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 25th, 2020 at 12:44 AM by rxleakem

    Tags: ohs
    Categories
    Swim Workouts , Masters Swim Meets / Events , Timed swims
  6. 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
  7. 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
  8. Short Speed Work

    by , February 21st, 2020 at 08:40 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
  9. 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
  10. 2|20|20 LCM

    by , February 20th, 2020 at 07:55 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 09:20 AM by __steve__

    Categories
    Uncategorized
  11. Tuesday 2/18/2020

    PM SCY Solo @ LRRC "Breaststroke Speed & Power"

    300 swim
    2x200 @ 3:00 FR kick w/ fins + BD
    3x100 @ 1:20 D1-3 to PINK
    12x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 BR swim
    4 @ :35 FL swim
    200 EZ

    2x
    8x25 @ 1:00 BR 15M burst w/ chute (half open)
    100 @ 2:00 BR push ALL OUT (1:05.5, 1:04.3)
    3x100 @ 1:15 lactic hold w/ 4/6/2 turns
    2:15 REST

    6x50 @ 1:00 3/2/1 breaths per 50

    Total: 3000

    My breaststroke really felt good today. I was really happy with the times I threw down on the push 100s. I was tired most of the day from yesterday's double, but the 45 minute delay I had getting in the water today on account of thunder and lightning ended up being a blessing in disguise. Spent that time stretching and foam rolling out on the pool deck, which I think helped me feel better later in the water.
    Categories
    Swim Workouts
  12. Monday 2/17/2020

    AM SCY Solo @ LRRC "Short Interval Kicking"
    PM SCY Solo @ LRRC "Keeping it Aerobic"

    AM Swim:

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

    4x kick w/ BD
    25 @ :20 FR FAST
    25 @ :40 BR SMOOTH
    50 @ :45 FR FAST
    25 @ :40 BR SMOOTH
    75 @ 1:10 FR FAST
    25 @ :40 BR SMOOTH
    100 @ 1:30 FR FAST
    25 @ 1:15 BR SMOOTH
    **BONUS 1:00 REST after RD2

    200 EZ

    Total: 2600

    PM Swim:

    500 swim odd turns: TTs, even turns: 4/6/2
    5:00 shooting the sh*t with Marvin
    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    300 pull w/ SP + SNKL
    4x50 @ 1:00 "Progressive Freestyle"
    4x25 @ :30 15M burst odd: FR, even: BR

    8x25 @ :15 rest mid-pool working on turns (odd: SMOOTH, even: FAST)
    100 EZ

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10 PINK
    :20 REST*
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55 PINK
    :35 REST*
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :40 PINK
    2:50 REST**
    * This rest was so I had time to throw on my pulling equipment again and to reset the clock to :00
    ** This rest was an extra 2:00 because my mouth was dry (chemicals giving me cotton mouth) and I forgot my water bottle so I ran to the locker room to grab a cup and fill it with water!

    200 EZ

    Total: 5600
    Categories
    Swim Workouts
  13. Sunday 2/16/2020

    PM SCY w/ Trip + Srdan @ LRRC "BEST AVERAGE" or "All in all, I hit the, freakin' brick wall."

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    9x100 @ 2:00 BEST AVG (:59-, :58+, :59-, :59-, :59-, :59, :59++, :59++, 1:01-)
    200 @ 8:00 FLOAT
    300 RACE TRIP! (3:16, split 1:05/1:07/1:04)

    3x200 @ :10 rest SMOOTH FR kick w/ fins + BD

    Total: 4000

    On this, my fourth straight day of doing speed work, I finally hit the wall. The last 130 yards of the 9x100 set was pure hell. As the splits show, I fell apart on the last one. I haven't had the wheels come off the bus like that in a LONG time. The 300 "for time" I just took as an opportunity to race Trip. One the one hand I am slightly disappointed after finding my limit I didn't push myself past it. On the other hand, my stroke had unraveled so much that I felt I needed to dial it back and fix my form, rather than just blindly spin my wheels for 12 lengths of the pool.

    Updated February 17th, 2020 at 03:28 PM by Calvin S

    Categories
    Swim Workouts
  14. Saturday 2/15/2020

    AM SCY w/ The Lady Trojans @ UALR "Super Suit Saturday" or "Requiem for a Blue Seventy"

    400 swim every 4th 25 head-up scull
    400 pull 150 FR/100 BK/150 FR
    400 kick 50 FR/50 BR w/ BD
    4x125 @ 2:00 I.M. double each stroke once (double stroke done as 25 drill/25 BUF)
    4x50 @ :40 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    200 EZ

    200 BR "broken" - 4x50 @ :10 rest
    30.9
    1:04.6 (33.7)
    1:37.9 (33.2)
    2:11.99 (34.0)

    300 EZ

    Total: 2800

    So the women's team has always done a "Super Suit Saturday" the Saturday before they leave for conference. They are knee-deep into taper and throw on their tech suits to do a couple broken swims. I brought both my Blue Seventy Neuro Comp full body suits (one for me and one to share). I put on the one I have always used and found it had finally ripped And when I went back out to grab my other, one of the girls had already claimed it. So I "super suited" with my hot pink, orange, and purple Nike brief! Not a bad time for a broken 200 breaststroke a week after taper coming off working hard all week.
    Categories
    Swim Workouts
  15. Friday 2/14/2020

    PM SCY w/ Trip @ LRRC "200/Variable speed work"

    1000 SKIPS
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    2x
    200 @ 2:40 1st 50 @ 200 PACE
    2x150 @ 2:00 middle 50 @ 200 PACE
    3x100 @ 1:10 AE
    2:30 REST

    4x50 @ 1:00 1/0 breaths per 25

    Total: 3000

    SHOUT OUT: Trip again. I made him do MY set today instead of the other way around. He pushed it even though he was feeling run down from yesterday's workout. Way to get after it, Trip!
    Categories
    Swim Workouts
  16. 2|15|20 scy

    by , February 14th, 2020 at 09:03 PM (Blog)
    10 x 50 on 1:00 as 25 fr 25 kick 44-50
    10 x 50 fr on 1:00
    10 x 50 bk on 1:30 45’s
    500 fins snorkel 5 SDK + 3 atlantis kicks each wall
    500 drills
    Categories
    Uncategorized
  17. Thursday 2/13/2020

    PM SCY w/ Trip @ LRRC "Threshold Work"

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ :55 FR kick D1-4, BR kick D5-8 w/ BD
    4x150 @ 2:15 25 FR/25 BK no breath on FR w/ fins
    8x50
    4 @ 1:00 "Progressive Freestyle" w/ SNKL
    4 @ :50 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    6x50 @ :40 FR kick w/ fins + BD
    100 EZ

    4x100 @ 1:10 RED (1:00, 1:00+, 1:01, 1:01+)
    1:10 REST
    3x100 @ 1:10 RED (1:00+, 1:03, 1:05)
    1:10 REST
    2x100 @ 1:10 RED (1:01+, 1:02+)
    1:10 REST
    100 @ 1:10 REDDISH-BLUE (:59+)

    6x100 @ 1:30 SMOOTH pull w/ paddles + SNKL

    Total: 4000

    SHOUT OUT: Trip. He HATES this set. But he texted me last night saying he wanted to do it. He said the only thing he hates more than this set is stressing about it for three days in advance...so he sprung it on himself (and me). He dropped the hammer as well. I have been doing this set every 6-8 days and dropping the interval every few weeks to gauge my fitness. But today since Trip was doing it and 1:10 is a good, tough send-off for Trip, and I wanted us to stay together on the set, I went back to 1:10 as well. To compensate I told myself I would try to hold 1:00s and/or keep myself at threshold level (RED zone 26-27 beats/:10) for all ten. As you can see, I hit a wall on second set, #2 and #3. But that was to be expected. Solid workout all around. Good idea, Trip!
    Categories
    Swim Workouts
  18. 2|11|20, 2|12|20, 2|13|20

    by , February 13th, 2020 at 10:48 PM (Blog)


    2|11 LCM

    WARMUP
    100 bk fins

    SET I
    5 x 50 fr snorkel

    • 0:55
    • on 2:00: 0:34
    • on 3:00: 0:34
    • on 4:00: 0:34 +50 ez
    • on 5:00: 0:34 +100 ez


    SET II
    50 br (rt knee said "not today")
    50 UW atlantis broken in 3




    2|12 LCM

    WARMUP
    500 bk fins 8:00

    SET I
    2 x 50 fr kick fast / 50 ez on 3:00
    100 one arm fr drill
    100 br with fr kick fins
    100 fr fins

    SET II
    12 x 16.7m fr on 0:20 r
    24 x 16.7m fr on 0:30 r

    • mid-pool digouts

    400 ez fr




    2|13 SCM* / LCM

    WARMUP
    250 fr snrokel

    SET I
    600m fr nonstop fins/snorkel

    • as 75 slow/25 burst (off turn) then sprint


    SET II
    3 x 50 on 2:00

    • 25 fly / 25 ez bk (fins)
    • 25 head-up fly-kick fr / 25 ez (fins, snorkel)
    • 25 br / 25 ez fr


    SET III
    4 x 50 on 2:00 fins
    25 UW streamline kick / 25 ez



    SET IV (jumped in LCM lane)
    300 drill fins
    100 fr various kick drills
    50 8-beat kick, 50 2-beat kick


    *SCM was set at 26m
    Categories
    Uncategorized
  19. Aerobic w/ IM Active Recovery

    by , February 12th, 2020 at 11:53 AM (Middle Aged Distance)
    This one is from last Friday, I was able to get a short swim in during my daughter's practice:

    W/U (600):

    200 sw/kick/pull

    Main (2000):

    1x500 swim @ 6:15
    1x50 free @ 1:30
    1x400 swim @ 5:10
    2x50 br/fr @ 1:15
    1x300 swim @ 4:00
    3x50 bk/br/fr @ 1:00
    1x200 swim @ 2:50
    4x50 IMO @ :45
    1x100 @ 1:30

    100 easy

    Total: 2700
    Categories
    Swim Workouts
  20. Tuesday 2/11/2020

    PM SCY w/ Trip + Srdan @ LRRC "I.M."

    400 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 I.M.
    odd: kick/drill
    even: drill/kick
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL
    4x100 @ 1:35 I.M.
    odd: drill/swim
    even: swim/drill
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL

    4x50 @ 1:00 25 UW/12.5 FAST w/ GREAT B.O./12.5 EZ w/ fins
    50 EZ
    4x25 @ :30 V.S.
    50 EZ

    12x200 @ 2:35
    2 - FR PINK
    1 - I.M. D1-4 to RED (2:31, 2:27, 2:23, 2:18)

    200 EZ (25 kick w/ BD/25 BK/25 FR/25 kick w/ BD) w/ fins

    Total: 5000

    Updated February 17th, 2020 at 03:28 PM by Calvin S

    Categories
    Swim Workouts