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  1. Wednesday 6/5/19

    PM LCM Solo @ LRRC "I.M."
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    16x25 @ :30 2 drill/2 swim I.M.O.

    4x150 @ 2:15 light D1-4 pull w/ SP + SNKL

    4x50 @ 1:00 FL drill 3R/3L/3 full stroke w/ fins
    2x200 @ 3:10 D1-2 (100 BK/50 BR/50 FR)
    4x50 @ 1:00 FL drill 3R/3L/3 full stroke w/ fins
    2x200 @ 3:10 D1-2 (50 BK/100 BR/50 FR)

    100 EZ

    Total: 3500

    CORE7:

    - power sit up (RD1), w/ 10# db (RD2), elevated bicycle kicks (RD3)
    - statue of liberty sit ups (switch arms at :30 mark) w/ 10# db
    - Russian twists w/ 10# db
    - high plank/low plank, last :30 switch to plank rotations (RD3)
    - side plank w/ hip dip (switch sides every :15)
    - 1/2 Burpee (no jump or push up) w/ 8 mountain climbers (RD1), 6 mountain climbers (RD2), 4 mountain climbers + add the push-up (RD3)
    - single leg v-up w/ 10# db (RD1), alternating scissor kick + random v-up on command (RD2), w/ 10# db (RD3)
  2. Back at it!

    Hi all,

    As you may have suspected I took last week off after the shoulder pain. Thank you for the comments! Feeling much better after some rest and icing, and going to incorporate some band work into my weekly strength workouts.

    Taking today off, as I felt sluggish yesterday (probably from the week off), but here is Monday and Tuesday. Monday was my workout, Tuesday was Masters workout.

    Monday, 6/3:

    W/U (900):


    300 swim - choice
    8x75:
    1-4 pull @ 1:15, 1:10, 1:05, 1:00
    5-8 swim @ 1:10, 1:05, 1:00, :55

    Main (1900):

    1x400 IM - k,sc,dr,sw by stroke @ :15 RI
    1x100 IM @ 1:40
    4x50 FAST free @ 1:15
    1x300 IM - k,sc,dr by stroke @ :15 RI
    1x100 IM @ 1:40
    3x50 FAST breast @ 1:15
    1x200 IM - k,sc by stroke @ :15 RI
    1x100 IM @ 1:40
    2x50 FAST back @ 1:15
    1x100 IM kick @ :15 RI
    1x100 IM swim @ 1:40
    1x50 FAST Fly

    100 easy

    Total: 2900 scm

    Tuesday 6/4:

    W/U (1500):

    5x200 k,sw,pull,sw, drill
    5x100 kick @ 2:10 no fins

    Main (1400):

    400 smooth - 100 fast
    300 smooth - 100 fast
    200 smooth - 100 fast
    100 smooth - 100 fast

    1 min rest in between each set of smooth/fast

    Stroke Count (500):

    10x50 free - get stroke count and build w/o adding strokes

    4 @ :55
    3 @ :50
    3 @ :45

    100 easy

    Total: 3500

    Updated June 5th, 2019 at 03:28 PM by rmjenkins14

    Categories
    Swim Workouts
  3. Tuesday 6/4/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC

    Weights:

    3x10 BB RDL (45/65#)
    3x10 BB back squat (45/65#)
    3x10 S-leg glute (30/70#)
    3x10 S-leg curl (10/30#)
    3x10 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    600 swim every 4th 25 scull w/ SNKL

    4x100 @ 1:45 swim w/ chute half open
    4x100 @ 1:45 kick w/ fins + BD + chute half open
    2x200 @ 3:30 swim w/ SP + fins + chute half open
    400 @ 7:00 FAST (4:53 - 1:11/1:14/1:14/1:14)
    100 EZ

    3x100 @ 1:40 RACE TRIP!
    4x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 3000