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  1. Wednesday 6/26/19

    AM LCM w/ BASH @ Main Pool
    PM LCM @ Main Pool "BASH Last Chance Meet"

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:20 FR kick H.A.S.
    1 @ 2:10 75 FR kick H.A.S./25 swim
    1 @ 2:00 50 FR kick H.A.S./50 swim
    1 @ 1:50 25 FR kick H.A.S./75 swim
    1 @ 1:40 swim
    5x50 @ :10 rest w/ SNKL
    1 - FR kick H.A.S.
    1 - 12.5 swim/37.5 FR kick H.A.S.
    1 - 25 swim/25 FR kick H.A.S.
    1 - 37.5 swim/12.5 FR kick H.A.S.
    1 - swim

    7x150 @ 2:40 50 FR swim/50 STRK kick/50 FR swim w/ SNKL
    #1/4 - STRK = FL H.A.S.
    #2/5 - STRK = BK S-line (moved SNKL to side)
    #3/6 - STRK = BR H.A.S.
    #7 - STRK = FR H.A.S.

    4x
    2x50 @ :55 12.5 FAST UW kick/12.5 SMOOTH swim w/ fins
    2x100 @ 1:25 STRONG FR kick w/ fins + BD

    3x300 @ 4:30 D1-3 (4:02, 3:54, 3:48)
    100 EZ

    Total: 4000

    PM Swim:

    400 swim w/ SNKL
    6x50 @ :10 rest
    2 - kick w/ BD
    2 - drill
    2 - 25 BUF/25 EZ

    25 DIVE FAST/75 EZ

    50 FR - 27.51 - Great opening 25-30 meters, but when the pool depth goes to 3.5 feet, I could feel the difference!

    300 EZ

    100 FL - 1:06.20 - Felt smooth and strong for about 80 meters. Faded some down the home stretch but considering my training and the fact I practiced this morning, it wasn't all that surprising. Underwaters felt good.

    200 EZ

    Total: 1450
  2. Tuesday 6/25/19

    AM LCM w/ BASH @ Main Pool

    2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL
    STRK = I.M. order no FR

    6x50 @ :10 rest w/ SNKL
    1 - R-arm FR
    1 - R-side kick
    1 - FR kick H.A.S.

    2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL

    12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL
    1 @ 1:00
    2 @ :55

    8x150 @ 2:20 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  3. Sunday-Monday 0623-06242019

    by , June 24th, 2019 at 08:05 PM (aztimm's training blog)
    Sunday AM, "open-water," swim @ Barton Springs

    --total of 18 loops, about 4.75 miles
    --stopped for feeds after 11, 14, 15, 17, then had some when I finished
    --wanted to see how long I could go before I started to feel like I might bonk. I've done 5k swims before with no feeds/water. but after I finish those, I'm done, and drink water. 11 loops was about how much I wanted to do, yet still swim more after.
    --11 loops without equipment, 3 loops with fins, 1 without equipment, 2 with Agility paddles, then 1 final without
    --I splashed at about 7am. there is free entry until 8am, and it gets busy about 7:30 to 8. when I stopped after the 11 (about 9am), the place had really cleared out. since I was stopping anyway, I asked someone getting in if the guards called people out, she asked a guard, and he said no it was fine to swim. was just very odd, but I had a good swim without running into the casual swimmers.
    --when I finailly finished and got out, I realized it was sprinking. just a light drizzle, I didn't notice while I swam. I heard it was like that for a while, so maybe that's why people left.


    Monday AM solo swim @ gym pool (SCY)

    1300 w/u various

    100 kick w/board + fins
    4 x 125, drill/free/stroke/free/drill
    100 kick w/board + fins
    850 free w/fins (1:26 pace)
    100 kick w/board + fins

    150 easy various

    4 x 200 @ 3:00
    4 x 150 @ 2:10/2:05 (odds on 10/evens on 05), pull w/buoy + Agility paddles

    200 w/d

    TTL: 4800 yards, 76 min
    Backstroke: 175
    Breaststroke: 300
    Freestyle: 4025
    Kick: 300

    I needed that longer warm-up to just stretch out after the long swim yesterday. felt pretty tight and really didn't expect to swim this much, but I started to loosen up.

    not sure if that 850 was supposed to be 800 or 900, but I intended it to be one of those.
    when I got to the 150s, I was really feeling good. the varying pace worked pretty well.



    I'm signed up for 2 10k swims now!
    Swim to the Moon, near Hell, MI
    Bridges to Bluffs, Knoxville, TN

    I'm on the fence if I'll do our zone LCM meet and/or (or neither) a 4k swim near Dallas in July.
    Categories
    Swim Workouts
  4. Monday 6/24/19

    AM LCM w/ BASH @ Main Pool

    300 FR kick H.A.S. w/ SNKL
    12x50 @ :10 rest mixed kick H.A.S. w/ SNKL

    16x50 @ 1:10 kick H.A.S. 25 FAST/25 SMOOTH w/ fins + SNKL
    4 - FL (FAST = UW)
    4 - FR

    4x250 @ 3:45 SMOOTH FR kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  5. Saturday 6/22/19

    AM LCM @ M. E. Lyons YMCA "Summer Cuda Classic" Day #1

    It is amazing what a week of heavy training will do to you. Here I was, a week ago, with only a minuscule amount of rest, sprinting like a champ. Today, back to my regular middle distance repertoire, I felt like I was swimming through soup.

    200 BK - 2:51.55 (1:21.67/1:29.88) - I lost my legs big time on the back 100. Not only did I lack a kick, but my legs felt like I was dragging two cinder blocks through the water.

    200 FR - 2:19.71 (1:07.79/1:11.92) - Again with the no legs. My freestyle has felt like it had a spring in its step all week, but today, when it came time to race, it just felt sluggish.

    400 FR - 4:59.66 (1:11.19/1:16.42/1:17.32/1:14.73) - First of all I had to wait FOREVER to swim this event. I had great walls and found myself grabbing a little more water than I did on the 200, but again, felt sluggish. Also not sure which genius decided to schedule the 200 FR and 400 FR back to back.

    Total: 2900
  6. Thursday 6/20/19

    AM LCM w/ BASH @ Main Pool "I.M. + Recovery"
    AM Weights @ YMCA

    Swim:

    800 SKIP

    3x
    2x50 @ 1:00 STRK drill
    100 @ 1:40 D1-3 (1:22, 1:17, 1:12)
    STRK = I.M.O. by RD

    2x300 @ 5:00 I.M. (done as 3x100 I.M. 1 kick/1 drill/1 swim) w/ fins
    2x200 @ 3:30 FR kick H.A.S. w/ fins + SNKL
    2x300 @ 5:00 I.M. (done as 50 FL/50 BK/50 BR) w/ fins
    2x200 @ 3:15 FR kick H.A.S. w/ fins + SNKL

    100 EZ

    Total: 3500

    Weights:

    3x8 DB shoulder press (10/20#)
    3x8 DB S-arm bicep curl (10/20#)
    3x8 DB tricep extension (10/20#)
    3x8 DB S-arm row (10/20#)
    3x8 DB bench press (10/20#)
    3x10 hip adductor (50#)

    3x10 hip abductor (50#)
  7. Wednesday 06192019

    by , June 19th, 2019 at 05:39 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero (SCY)

    1200 w/u various

    100 kick w/fins + board
    4 x 125, drill/free/stroke/free/drill w/fins
    100 kick w/fins + board
    500 free w/fins (7:04)
    100 kick w/fins + board

    100 easy

    500 free (7:07)
    500 free w/Agility paddles + buoy (6:37)

    200 w/d

    TTL: 3800, 60 min
    Back: 175 yards
    Breast: 225 yards
    Free: 3100 yards
    Kick: 300 yards

    I went to the gym yesterday, felt so good on the treadmill I must have almost overdone it. Along with still having sore arms today, my legs felt tired too.
    When I got in the gym pool yesterday, I truly felt like just getting right out, my arms were so tired. I did 900 yards and felt pretty cooked.
    Categories
    Swim Workouts
  8. Wednesday 6/19/19

    AM LCM w/ BASH @ Main Pool

    500 swim every 4th 25 head-up scull
    10x50
    odd @ :50 FR
    even (#2, 4, 6) @ 1:05 kick on back in S-line
    even (#8, 10) @ :55 BK

    12x100 w/ fins
    4 @ 1:45 FR kick w/ BD
    4 @ 1:40 BK kick in S-line
    4 @ 1:30 FR swim

    12x100
    odd: STRK/FR by 25
    even: FR/STRK by 25
    4 @ 1:40 STRK = BK
    4 @ 1:45 STRK = FL
    4 @ 1:50 STRK = BR w/ FL kick

    4x200 @ 3:00 pull w/ SNKL
    1:00 REST
    4x200 @ 3:00 pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:00 swim w/ SP + SNKL

    24x50 @ 1:00
    #1/#6 - FAST
    #2-5 - SMOOTH

    3x
    50 DIVE FAST (30.3, 29.3, 29.4)
    150 EZ

    100 EZ

    Total: 7700
    Categories
    Swim Workouts
  9. Tuesday 6/18/19

    AM LCM w/ BASH @ Main Pool
    AM Weights @ YMCA

    Swim:

    4x200 @ :10 rest
    1/3 - FR
    2 - BK
    4 - I.M. drill

    5x w/ SNKL
    100 @ :10 rest FR
    50 @ :10 rest FL drill (25 R arm/25 L arm)
    50 @ :10 rest BR drill (BR w/ FL kick)

    4x
    100 @ :10 rest BK
    50 @ :10 rest 25 kick on back in S-line/25 double arm BK

    100 BK SMOOTH

    2x150 @ :20 rest SMOOTH FR kick w/ BD

    3x
    2x50 @ 1:05 FAST FR kick w/ BD
    100 @ 1:50 SMOOTH FR

    5x100 @ 1:30 WHITE (1:21, 1:20+, 1:21+, 1:20+, 1:21)
    1:30 REST
    4x100 @ 1:25 PINK (1:16, 1:17, 1:17+, 1:16+)
    2:10 REST
    3x100 @ 1:20 RED (1:14-, 1:14+, 1:12-)

    200 EZ

    Total: 4800

    Weights:

    3x8 BB RDL (45/65#)
    3x8 BB back squat (45/65#)
    3x8 S-leg glute (30/70#)
    3x8 S-leg curl (10/30#)
    3x8 S-leg extension (10/30#)
    3x10 hip adductor (30#)
    3x10 hip abductor (30#)
  10. Monday 06172019

    by , June 17th, 2019 at 08:48 PM (aztimm's training blog)
    Monday AM solo swim @ gym pool (SCY)

    1300 w/u various

    100 kick w/fins + board
    4 x 125 done drill/free/stroke/free/drill
    100 kick w/fins + board
    600 swim w/fins
    100 kick w/fins + board

    100 easy

    4 x 200 @ 3:00

    250 swim with parachute

    250 w/d

    TTL: 4100, 68 minutes
    150 back
    250 breast
    3400 free
    300 kick

    we had horrible storms overnight and I got woken up for about 30 minutes. seemed to be a little of everything, rain, wind, thunder, lightning, and hail.
    I drove to Sendero this morning, but it was closed. not sure why, the storm was all over by then. I seriously thought of just going home, but knew I'd regret it. so drove to the gym.

    this was my 4th day in a row of long swimming (about 4000+) each day. when I first got in the water my triceps just felt so sore. I figured I'd do a warm-up, some kicking, some drills, then the swim with fins. I did a 200, came in on 2:50 so figured if I could keep doing that I might as well do a few. didn't really push any of those, but kept up a 2:50 pace (on the 3:00 interval).

    by the time I put on the chute, well I was quite fried. but I was curious how I'd feel. tomorrow is a gym day for me, but I usually do about 1000 swim at the end. my legs should be fine for treadmill at least.
    Categories
    Swim Workouts
  11. Monday 6/17/19

    AM LCM w/ Blue Ash Dolphins (BASH) @ Blue Ash YMCA Main Pool "Hey Bill, you like 150s?"
    PM SCY w/ BASH @ Blue Ash YMCA Ferris Pool "Power, Resistance, Speed"

    AM Swim:

    4x
    100 swim
    50 S-line kick on back

    12x150
    4 @ 2:35 50 BK/25 L-side kick/25 R-side kick/50 FR
    4 @ 2:25 50 BK/25 S-line kick on back/75 FR
    4 @ 2:15 FR

    12x150
    4 @ 3:00 FR kick H.A.S. w/ fins + SNKL
    4 @ 2:20 FR w/ SP + fins + SNKL
    4 @ 2:15 25 catch-up drill/25 FR w/ SP + SNKL

    3x150 @ :10 rest drill I.M. (no FR)

    **Bill said his swimmers' BK starts were awful this past weekend so we spent 10 minutes working on BK starts, primarily focusing on arching the back.

    3x150 @ 2:30 EZ

    Total: 5100

    PM Swim:

    400 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:45 FR kick w/ BD
    5x100 @ :10 rest pull w/ paddles + SNKL

    4x
    3x25 @ :30 rest FAST w/ chute (half closed, RD1/RD2) or bucket (RD3/RD4)
    3x25 @ :20 rest FAST
    75 EZ
    Odd RDs - FR
    Even RDs - FL

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  12. Saturday-Sunday 0615-06162019

    by , June 16th, 2019 at 07:46 PM (aztimm's training blog)
    Saturday PM solo swim @ gym pool

    1100 w/u various

    100 kick w/fins + board

    2 rounds:
    * 2 x 125 done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    * 25 easy free w/fins
    * 25 fast fly w/fins

    100 kick w/fins + board

    100 easy swim

    950 swim (I came up short, wasn't sure if short or over until after... 13:14/1:23 pace)

    150 done as 50 free/50 breast

    4 x 150 pull w/Agility paddles + buoy @ 2:05

    200 swim w/parachute (3:38)

    200 w/d

    TTL: 4200 yards, 68 min.


    I was going to head to Sendero, then randomly remembered something about a kids meet there. looked online and confirmed. had my own lane at the gym (a few others off/on in the other lane).



    Sunday AM solo, "open water," swim @ Barton Springs

    got in about 4.25 miles in 2:18 (maybe a little more distance, tough to say)
    my watch gave a strange graphic for distance; it goes out of the pool based on cell towers, I think (when I looked at 100 splits a few were :45 or so and that's a 50 for me, if I'm lucky).
    II had a late start, left home around 6:45. got there and both electric spaces were taken, so I had to pay and park in a normal spot.
    the pool itself wasn't too busy when I started, and truthfully while I was swimming I didn't really run into too many people (I think 3), and I didn't think it was too crowded...until I got out and could see everyone from the deck.





    I wasn't planning to swim yesterday, but with the sudden disappearance (and probably death) of Charlie van der Horst, I thought I should do something.
    https://www.newsobserver.com/news/lo...231598783.html

    my arms were tired fairly early on this morning (I guess that's what it is like if you do the full SCAR or other stage swims). Initially I thought I'd get in about 12 loops. I managed 8 before I breaked for my first feeds. Then another 6. Then 2 with fins. Then one last just to prove I could. Each loop is about 1/4 mile, so about 4.25 miles (+/-).
    Categories
    Swim Workouts
  13. Workout 06/15/19: morning

    by , June 15th, 2019 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    Still swimming two days a week but not blogging. I have been working on "pool open water" sets the past 6 weeks. Today we did (without lane lines):

    200 swim/100 kick/200 pull [did extra 200 swim, 200 pull, 100 im]
    4 x 50 quarter's strong

    "300's served 5 ways" ...
    -300 on 6:00 [done as 4 laps counterclockwise around full 6 lane 25yd pool - no walls]
    ....I did an extra lap
    - 6 x 50 on 1:00 [wherein all 5 of us swam between lanes 2+4, rotating position in lane]
    - 2 x 150 [done as 2 laps clockwise around the full pool - no walls]
    - 3 x 100 on 2:00 [between lanes 2+4, I did 150's with Matt]
    - 4 x 75 k-s-p on 1:30

    - 200 loosen plus and extra 100
    [Masters/Rec/3200 yds/68 min]
    ====================

    While my current Open Water schedule is zilch, I have been incorporating this type of training/awareness since we do have triathletes in our group. At all times passing, touching of legs, and generally getting used to swimming with someone practically on top of you is encouraged. Everyone really feels the lack of benefit from a flipturn every 25 years when we do the full pool swims with accompanying chop. We have also worked on sighting techniques, turning through corners (with imagined buoys), and talking about starting and finishing races (like...should I start in the middle or outside of the main group, or let them go ahead for like 10 seconds so I don't get clobbered in the first 100 yds of the race). With some changes in the management of the Rec Center I am able to sneak in a few minutes early and have bumped my swims up to 32-3600 yds (from 24-2600), which has been good for me.
    Categories
    Swim Workouts
  14. Wednesday 6/12/19

    PM LCM w/ Trip @ LRRC

    4x w/ SNKL
    75 swim
    50 FR kick H.A.S.
    25 scull

    5x
    100 @ 2:00 FR 50 "Matt Biondi" drill/50 B&A drill w/ SNKL
    100 @ 2:00 FR 75 build/25 overkick (maintaining arm speed from the build) w/ SNKL
    100 @ 2:00 FR FAST "Let the ponies run" (1:06, 1:05, 1:06, 1:06+, 1:06)

    400 EZ FL kick w/ fins + BD

    Total: 2500
    Categories
    Swim Workouts
  15. Tuesday 6/11/19

    PM LCM w/ Trip @ LRRC

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

    3x200 @ 3:00 D1-3 (2:42, 2:33, 2:23+)
    4x100 @ 1:40 50 B&A drill/50 swim w/ SNKL
    200 Perfect Stroke!
    200 RACE/PUSH TRIP! (2:29-)
    2x100 @ :15 rest FL kick w/ fins + BD
    100 RACE/PUSH TRIP (1:10-)

    Total: 2600
    Categories
    Swim Workouts
  16. Monday 6/10/19

    PM LCM Solo @ LRRC

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

    4x100 @ 2:00 FR kick w/ BD
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x200 @ 3:40 50 BR/50 FR
    #1 - pull w/ SP + band
    #2 - pull w/ band
    #3 - swim

    4x50 @ :30 rest DIVE FAST 1/3/5/7 BR strokes + rest EZ
    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  17. Saturday 06082019: Local meet, and Sun-Mon workouts

    by , June 10th, 2019 at 04:57 PM (aztimm's training blog)
    I did my 2nd, "meet," of the year on Saturday, which is rather rare. I haven't done more than one meet in a year (if at all in a year) in at least 15 years.
    when I saw the number of entrants per event on Friday, any hopes of being near my seed times (let alone any PB's) were quickly dashed.

    the meet was at the Austin Swim Club, way in the southwest part of town (a good 45 min drive for me). they have a tiny parking lot right there, which was full, so I had to park in a garage at a nearby office complex and hoof it over.
    I had signed up for the max/5 events
    there were 60 swimmers at the event.

    w/u: about 1200m. a little short of what I wanted (about 1500), but not bad. I hadn't been in a 50m pool in almost 2 years, but with the o/w training I've been doing, it really wasn't too rough of a transition to LCM.

    Event #2: 200 breast.
    My PB: 3:13.81, way back in 2003, when I was actually training breaststroke
    I swam a 3:17.59 back in 2011, when I was about 20 pounds lighter (running marathons/cycling).
    Saturday's time: 3:25.13 (I had seeded 3:33), not bad, considering that I'm not really training breast like I used to.

    Event #4: 400 free (I got about 2 minutes of rest after the 2breast):
    My PB: 5:37.30, back in 2012
    Last swim (2017): 5:48.16
    Saturday's time: 6:01.98 (my seed was 5:50). I'm not sure that more rest would have given me 10+ seconds, but I'm sure it would have helped.

    Event #7: 200 free (I did a 200 between events, relaxed a little)
    My PB: 2:46.19 (2002, the only time I swam it before)
    Saturday's time: 2:55.05 (had seeded at 2:40)

    Event #11: 100 breast (did 300 easy between events)
    My PB: 1:29.43 (2010, just slightly ahead of my 2002 time)
    Saturday's time: 1:36.65 (had seeded at 1:38)

    Event #15: 50 breast
    My PB: 41.35 (2010, and I spaced off the blocks and did a bunch of dolphin kicks, but no one noticed)
    Saturdays's time: :44.07 (had seeded :48)


    After that I did a 300 cool down, then got out, showered, and we had our LMSC meeting on-site. I'm an at-large board member so I figured since I was going to the meeting anyway, I might as well swim.


    Overall meet thoughts:
    I registered and swam way too many events for a 2-hour meet. I imagined there would be at least 2-3 heats of 100 fly in between my 2breast and 4free (perhaps several heats of 2breast too). there was 1 heat of 2breast (3 swimmers).
    basically if I do a meet like this again, no more than 3 events, if I want them to be anywhere near PB's.
    It was nice to catch up with some guys who I used to swim with when there was a masters group at Sendero, and I think I convinced at least 1 to join me for some crazy swims at Barton Springs (still working on the other). I met a few guys from the team who I affiliate with (when I saw my name highlighted on a heat sheet it almost freaked me out). and I met a guy from a swimming Facebook group. so there's that.

    given my focus on open water, I expected my breast times to be slower, and they were, but all better than my seed times, so that's a plus.
    I really wanted my free events to be better...but I think it was just a lack of rest. I did the 5free at nationals (the first event of the day), and put that time into swimswam's calculator to get a time estimate (then added a few seconds), but I just had no recovery (well that's my excuse at least).

    I'm debating if I will do the zone LCM meet next month, at Texas A&M. I did it 2 years ago. fantastic facility. usually gets a decent amount of swimmers (about 250), so enough time between events to swim down/warm-up and relax, but not endless like at nationals.
    competing with zones is the Bear Lake 10k (in Utah). definitely a bit more pricey (flights, probably 4 nights in hotels, rental car). but that is my thing right now.


    Sunday PM swim @ gym pool:
    drove to Sendero, but they were closed, some issue with chemicals. drove to Creekside, but they had 2 lap lanes set up, and both looked crazy. so I drove to the gym and had a lane to myself (a guy asked to circle with me just as I was finishing up).
    got in 4500 yards, not really anything inspiring. really wanted to swim to work on any soreness from the meet. there were 3 x 500s, one with fins, one without toys, and one with Agility paddles + buoy.


    Monday AM swim @ gym pool
    again, drove to Sendero...no sign of life. so went to the gym, and had my own lane.
    1200 w/u
    100 kick w/fins + board
    4 x 125 w/fins, done as 25 drill/25 swim/25 stroke/25 swim/25 drill
    100 kick w/fins + board
    500 swim w/fins
    100 kick w/fins + board
    5 x 300 @ 4:30 swim (no toys)
    300 w/Agility paddles + buoy
    250 swim w/parachute (free)
    250 w/d
    TTL: 4800 yards

    --my first 300 (of the 5) seemed very slow. so much that I did it on 4:35, and thought I'd need to do the rest on that interval. but the others just really clicked and I kept the 4:30 (was always on :05 or :35). maybe I should have done 100 easy without toys first. could have been going from kicking, who knows. times were 4:23, 4:12, 4:13, 4:17, and 4:17, then 4:08 with the toys.
    --I'm trying to swim at least 200 with a chute during most of my swims now. it is supposed to simulate swimming against a current/wind and be good for o/w training. I had planned to swim 300, but miscounted. that time was 4:42, so it really does slow me down.
  18. Saturday 6/8/19

    PM LCM w/ Trip + Marvin @ LRRC "Six on Five"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick 50 FR/50 BR w/ BD
    100 I.M. drill

    4x50 @ :50 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    6x @ 5:00
    100 DIVE FAST
    50 EZ

    6x100 @ 1:40 EZ

    Total: 3100

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)
    3/2/19 (SCY) - 53:05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)
    6/8/19 (LCM) - 1:04.60* (31.00/33.60), 1:03.62 (30.80/32.82), 1:05.71 (31.65/34.06), 1:06.08 (32.33/33.75), 1:07.56 (32.48/35.08), 1:07.51 (32.60/34.91) (Finis Brief, *forgot to remove drag suit on #1)

    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)
    3/2/19 (SCY) - 1:00.73 (29.42/31.31), 1:00.87 (29.62/31.25), 1:00.67 (29.34/31.33), 1:00.87 (29.38/31.49), 1:00.25 (29.08/31.17), 1:01.03 (29.46/31.57) (Endurance jammer)
    6/8/19 (LCM) - 1:08.94 (33.62/35.32), 1:09.92 (34.11/35.81), 1:09.62 (33.93/35.69), 1:10.04 (34.22/35.82), 1:10.19 (34.21/35.98), 1:09.32 (34.03/35.29) (Endurance Jammer)

    Marvin's Results (50s):
    6/8/19 (LCM) - 37.24, 37.50, 37.67, 37.55, 38.30, 37.86 (Tyr Jammer)

    Today's iteration of this set was very, very difficult. Without Doug "Chief Split-Getter" Martin, we had to take turns timing one another and stagger our swims. This meant that where we normally got 100-150 yards/meters of easy swimming between each fast 100, we barely had time for a 50. And then we had to stand around on the deck timing, while we marinated in our lactic acid. Doing this set LCM is already tough enough, but with the limited easy swimming, I personally felt this set like I never have before!
    Categories
    Swim Workouts
  19. Friday 6/7/19

    PM LCM w/ Trip @ LRRC "Recovery"

    700 swim every 4th 25 FR kick H.A.S. w/ SNKL

    12x150 @ 2:10 w/ fins + SNKL
    odd: 50 FR kick H.A.S./50 swim/50 FR kick H.A.S.
    even: 50 swim/50 FR kick H.A.S./50 swim

    100 EZ
    3x100 @ 1:40 RACE TRIP!
    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  20. Thursday 6/6/19

    PM LCM w/ Trip @ LRRC
    PM Weights @ LRRC

    Swim:

    700 swim every 4th 25 scull w/ SNKL

    10x200 @ 2:50
    4 - pull w/ SP + SNKL
    3 - swim w/ 12.5 UW kick off all walls (these wrecked me going on a 2:50 send off)
    3 - swim D1-3 (2:42, 2:33, 2:26)

    100 EZ
    3x100 @ 1:40 FAST (1:09-, 1:09-, 1:08+)
    100 EZ

    Total: 3200

    Weights:

    3x10 DB shoulder press (10/20#)
    3x10 DB S-arm bicep curl (10/20#)
    3x10 DB tricep extension (10/20#)
    3x10 DB S-arm row (10/20#)
    3x10 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Bit of a reversal today. Trip wanted to swim at noon to avoid the nasty weather moving into Little Rock this afternoon, and there wasn't enough time for me to lift before the swim.
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