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  1. Monday 7/8/19

    PM LCM w/ Trip (sort of) @ LRRC "800 pace" (Taper Day #7)

    500 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x50 @ :50 build to ~85%
    100 EZ

    2x100 @ 1:40 @ 800 PACE (1:08+, 1:08+)
    2x50 @ :50 @ 800 PACE (:34-, :34+)

    100 EZ

    Total: 1600
    Categories
    Swim Workouts
  2. 7|8|19

    LCM pool, used the 12m wide area

    13 x 24m fr nbs on 2:00 (relay start from gutter)

    SCY meet in 7 weeks
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  3. Monday 7/8/19 - Shortened Masters Swim

    I have family in town this week so the good news is that I can get out of bed to go to Masters practice early in the morning and not be an evil mom and drag my kids with me. I had to get out by a certain time today so only got about an hour in but it was a quality workout. All LCM below:

    W/U (700):

    400 - 300 sw/100 kick
    3x100 drill IM mix - fl/bk, bk/br, br/fr

    Main (2000):

    4x100 fr @ 1:30 - bu/fast by 50
    2x200 smooth @ 3:15
    8x50 @ 1:00 - odd build, even fast - choice stroke (keep bu/fast the same stroke)
    2x200 smooth @ 3:15
    4x100 @ 1:45 - choice no free

    100 easy

    Total: 2800
    Categories
    Swim Workouts
  4. Last Week Swims - Delayed post

    With the holiday last week, I was busy getting what seemed like a million things done but I did get a light swim in on Wednesday. Took Thursday and Friday off, but got a small swim in on Saturday too with the hubby. Both are posted below. Low yardage last week but at least I was in!

    Wednesday 7/3/19

    W/U (500):


    300 swim
    200 kick

    Main (1600):

    4x400 @ :15 sec RI

    1 - pull with buoy at ankles
    2 - pull with buoy normal
    3 - pull with buoy and pads
    4 - swim w/ pads

    100 easy

    Total: 2200

    Saturday 7/6/19

    W/U (800):

    4x125 @ 2:15
    1 - 100 fr, 25 stroke
    2 - 75 fr, 25 stroke, 25 fr
    3 - 50 fr, 25 stroke, 50 fr
    4 - 25 fr, 25 stroke, 75 fr

    4x75 @ 1:15 - d/s/d choice

    Main (1200):

    4X{
    100 IM @ 1:50/1:45/1:40/1:35 by round
    100 Fr @ 1:15/1:20/1:25/1:30 by round
    4x25 @ :45 IMO by round

    100 easy

    Total: 2100

    Categories
    Swim Workouts
  5. 7/7-7/8/2019 Workouts

    by , July 8th, 2019 at 10:07 AM (Swimming Through Jello)
    Sunday, 7/7/2019 Garage Weights

    Snatch and squat Sunday again! Five pounds up on everything.

    Warmup - dog walk, mow lawn, stretching

    Snatch - 95/3, 115/1, 135/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1

    Back Squat - 155/3, 225/2, 245/1, 260/1x10


    Monday, 7/8/2019 Pool Workout
    Kennedy Rec Center (LCM) - 86 degree bathtub ugh!

    300 fr/250 (125bk/125fr)/200 (50br/50fr)/150 (25fl/25fr)/100 IM

    1x100 k fr :15 rest
    2x50 k br :15 rest
    1x100 k fl/fr :15 rest
    2x50 k fr :15 rest

    200 p/pads + snkl 3:30 + 8x50 1:00 d1-4
    200 k/fins 3:30 + 6x50 1:05 o-bk e-fr d by pairs
    200 p/pads + snkl 3:30 + 4x50 1:10 o-br e-fr d by pairs
    200 k/fins 3:30 + 2x50 1:15 o-fl e-fr fast

    200 warmdown

    3400m
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