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  1. 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
  2. 6/8/19 Workout

    by , June 8th, 2019 at 05:43 PM (Swimming Through Jello)
    Saturday, 6/8/2019 Pool Workout

    Saturdays are indoors/yards. I guess the school has a set back on their HVAC for the summer and the exhaust in the pool is not good... whether that or just still being fairly weak, I just didn't have a second gear today. Got the work done though!

    600 done 2x(100 fr/50 br/50 fr/100 bk)

    2x4x250 :60 RI
    1- 200 fr/50 fl
    2- 150 fr/100 br
    3- 100 fr/150 bk
    4- fr
    Rd 1 - fr p/st dr; Rd 2 - fr desc/st fast(ish)

    6x50 dr/sw ez 1:00

    4x{25 fl b :30
    50 bk/br work turn :55
    75 fr b 1:15
    100 IM k fast 1:50}

    200 warmdown

    4100y
    Categories
    Uncategorized
  3. 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
  4. 6/7/19 Workout

    by , June 7th, 2019 at 08:09 AM (Swimming Through Jello)
    Friday 6/7/2019 CrossFit Workout

    Warmup - rowing, ring rows, squat jumps, barbell warmup

    Strength - Split Jerk - 95/3, 135/3, 165/2, 185/1, 205/1, 225/1, 235/1, 245/1
    //Movement is definitely coming back, strength still behind but getting better.

    Conditioning - AMRAP 8
    12 alternating DB snatch 50#
    8 lateral over DB burpee
    4 muscleup
    3 rounds + 21 reps
    Categories
    Uncategorized
  5. 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.
  6. 6/5-6/6/19 Workouts

    by , June 6th, 2019 at 08:54 AM (Swimming Through Jello)
    Wednesday, 6/5/2019 Garage Lifting

    Hang Snatch + Overhead Squat - 95/1+1x2, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1

    //Over bodyweight snatch again! Little slow but that's good progress for now.

    Pause Back Squat - 135/2, 185/2, 225/2x5


    Thursday, 6/6/2019 Pool Workout

    200 fr/200 IM dr/sw/ 200 k

    10x50 kSLOB/sw x25 o-fr, e-IMO 1:00

    3x100 fr 1:45
    4x75 bk 1:15
    4x50 br 1:00
    4x50 fl/fr :50

    2x100 k V.S.x25 2:30

    100 warmdown

    2400m

    Took too long to get in the pool first thing, and only have a hour on Thursdays. Gotta get in faster. Felt like poop still anyway... better than Monday though I guess.
    Categories
    Uncategorized
  7. 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)
  8. 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
  9. 6/4/19 Workout

    by , June 4th, 2019 at 08:33 AM (Swimming Through Jello)
    Tuesday, 6/4/2019 CrossFit Workout

    Warmup - assault bike, plyos, barbell warmup

    Strength - A) Clean + Front Squat - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+f, 215/1+1

    //225 clean was a pleasant surprise. Maybe my strength is coming back a little faster than I thought?

    B) DB Bent Row - 50/12,12,12 ea arm

    Conditioning - 3 rounds
    20 cal row
    25 wall ball 20#
    10 DB PP ea arm 50#
    11:24
    Categories
    Uncategorized
  10. Monday 6/3/19

    PM LCM Solo @ LRRC "Modified Grothe kick set...it was 'inzane.'"

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    500 @ 10:00 STRONG FR kick w/ BD (9:34)
    5x200 @ 2:50 STRONG FR kick w/ fins + BD
    :50 REST
    5x100 @ 1:55* FAST FR kick w/ BD (1:43, 1:43+, 1:44-, 1:43+, 1:42)
    *100s interval was based off average 100 kick time from the 500 (avg = 1:54.8)

    100 EZ
    8x50 @ 1:00 "Matt Biondi" drill
    - 2 FR w/ SNKL
    - 2 BK

    100 @ 1:30 SMOOTH
    200 @ 3:00 SMOOTH
    300 @ 4:30 SMOOTH
    * Trip got in at this point and I started his set with him but used it as active recovery.

    Total: 5100

    Not sure who all reads this and follows SwimSwam's practice + pancakes series, but I got the kick set from this week's installment. I obviously can't make 1:25/100 LCM (if I did it SCY I would consider myself a badass!), but I told myself if I added fins I would try to make 1:25/100 base. I also wasn't sure what to expect on the 500 kick, which is why I used that to determine my interval for the fast 100s.
    Categories
    Swim Workouts
  11. 6/3/19 Workout

    by , June 3rd, 2019 at 08:49 AM (Swimming Through Jello)
    Monday, 6/3/2019 Pool Workout (Kennedy outdoor LCM)

    on :15 rest:300 fr
    4x50 k IMO
    200 fr
    3x50 dr IMO
    100 fr
    2x50 stroke
    50 ez

    3x{3x100 fr 1:45
    1x100 k/fins 1:45}

    6x50 dr/sw ez 1:10

    2x{150 fr :10 rest
    50 fast (br, fl) :30 rest}

    100 warmdown

    3100m

    Triceps/pecs were not happy with me today. Partly lifting two days in a row, partly just not being good at swimming right now and really not good at LC.
    Categories
    Uncategorized
  12. 6/2/19 Workout

    by , June 2nd, 2019 at 06:50 PM (Swimming Through Jello)
    6/2/2019 Garage Workout

    Power clean + hang squat clean - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 175/1+1, 185/1+1, 195/1+1

    Snatch balance - 95/2, 115/2, 135/2, 155/2, 175/2,2,2

    Shoulder press - 75/5, 95/5,5,5
    Categories
    Uncategorized
  13. Sunday 6/2/19

    PM LCM w/ Trip @ LRRC

    1000 SKIPS

    40x50 @ :50 PINK

    100 EZ
    3x100 @ 1:40 D1-3 (1:12, 1:10+, 1:08-)
    100 EZ

    6x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 4100

    SHOUT OUT: Trip, who crushed this set, going 800 pace for all 40. I felt very lethargic today. Not the best practice for me!
    Categories
    Swim Workouts
  14. 6/1/19 Workout

    by , June 1st, 2019 at 05:11 PM (Swimming Through Jello)
    Friday 6/1/2019 Garage Workout

    Had to coach Masters and supervise some of the National group kids today because everybody else was off at meets in various places, so I didn't get in a second swim this week like I wanted to. Hope to do Mon/Thu/Sat next week. Lifted in the garage instead. It's coming back, very very slowly.

    Snatch first pull + Snatch - 95/2+1, 115/2+1, 125/2+1, 135/2+1, 145/2+1, 155/2+1, 165/2+1

    Power Jerk - 95/3, 115/3, 135/3, 155/3, 175/3

    Pause Front Squat - 135/3, 165/3x5

    Then 23 minute leisurely bike ride with the wife.
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    Uncategorized
  15. Friday 5/31/19

    AM LCM Solo @ LRRC "And God said, Let there be light: and there was light." - Genesis 1:3
    PM LCM w/ Trip? "When Trip says, 'Recovery,' I say, 'oh wait you were actually serious about only doing an 800?'"

    AM Swim:

    3x
    300
    RD1 - swim
    RD2 - FR kick w/ BD
    RD3 - pull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 @ 1:30 SMOOTH
    4x50 @ 1:00 FR D1-4
    200 @ 3:00 1st/3rd 50 FL STRONG
    100 @ 1:30 1st/3rd 25 FL STRONG
    4x50 @ 1:00 FL @ 200 PACE (:36-, :36-, :36, :36-)

    12x100 @ 1:45 FL kick w/ fins
    4 w/ BD
    4 H.A.S. w/ SNKL
    4 on back in S-line
    Total: 4100

    PM Swim:

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

    8x50 @ 1:10 25 scull/25 DPS w/ SNKL
    8x50 @ 1:00 B&A drill w/ fins + SNKL
    200 EZ

    Total: 2000

    So I show up at 5:15 this morning to swim and see this:

    Click image for larger version. 

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    Now I realize that a lit up pool, while cool looking and all, isn't cause for celebration, but here's what is. The LCM pool at the Little Rock Racquet Club was built in 1975-76. In its 44 years of existence, never, not once, have the pool lights been turned on. Ever. I swim with guys who's dads and their dads founded and built the club. They say the lights were never on. Ever. I believe them. Until this morning, the only light for the pool was provided by the three floodlights (one left of the frame, one in the middle of the picture, and the one to the right).

    Meanwhile, this afternoon, I am warming up and Trip wanders on deck and says "I am doing an 800." I had no idea he literally meant he was doing just one 800. That's it. Well after my "not-so-recovery" recovery practice yesterday, and after doing that FL this morning, I took a page out of Trip's book and also did a REAL recovery today...but not a "Trip Recovery."
    Categories
    Swim Workouts
  16. 5/31/19 Workout

    by , May 31st, 2019 at 08:06 AM (Swimming Through Jello)
    Friday, 5/31/2019 CrossFit Workout

    Warmup - cardio, plyos, stretching, barbell warmup

    Strength - Back Squat - 135/3, 165/3, 185/3, 205/2, 225/2, 245/2
    //Had a little more in the tank, but trying to progress one step at a time.

    Conditioning - Partner "triathlon"
    2000m row (500m x2 each)
    90 cal bike (12-13 cal x4 for me)
    1600m run (200m x4 each)
    Categories
    Uncategorized
  17. Thursday 5/30/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC "Some recovery with a dash of artificial coloring"

    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#)

    Swim:

    100 @ 1:30 WHITE
    200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL
    300 @ 4:30
    PINK
    400 @ 6:00
    SMOOTH FR kick H.A.S. w/ fins + SNKL
    400 @ 6:00
    RED (4:55)
    300 @ 4:30
    SMOOTH FR kick H.A.S. w/ fins + SNKL
    200 @ 3:00
    BLUE (2:23)
    100 @ 1:30
    SMOOTH FR kick H.A.S. w/ fins + SNKL

    100 EZ
    3x100 @ 1:40 D1-3 (1:14, 1:13, 1:10) <-- just to keep Trip honest when he was racing his 3x100!

    6x100 @ 1:40 kick w/ fins + BD
    odd: FR
    even: FL

    Total: 3000
  18. 5/29-30/19 Workout

    by , May 30th, 2019 at 09:01 AM (Swimming Through Jello)
    These past couple days workouts were pretty disappointing and made me feel like I'm all the way back at square one again. I'm pretty sure most of it is still being sore from Murph Monday, but it still was not fun to be as slow as I have been.

    Wednesday, 5/29/2019 CrossFit Workout PM

    Warmup - 200m run, tabata jump rope and DB warmup

    Strength - A1) DB Bench Press - 50/10, 60/10,10,10
    A2) Split Squat - 4x12 per leg
    A3) Pendlay row - 95/8, 115/8,8,8

    Conditioning - AMRAP 15
    200m run
    10 push press 95#
    40 double unders
    5 rounds

    Thursday, 5/30/2019 Pool Workout

    First long course day of the year, also we only get an hour on Thursdays.

    5x200 backstroke addon

    8x75 1:30 w/fins 50 flutter kick/25 IMO

    4x125 2:20 double up IM dr

    6x100 2:00 IM fast/fr p ez

    100 warmdown

    2800m
    Categories
    Uncategorized
  19. Wednesday 5/29/19

    PM LCM Solo @ LRRC "Resistance, Power, Speed"
    CORE7 post swim

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

    8x50 @ 1:00 "Progressive Freestyle"

    2x
    50 @ :20 rest 5 FAST stroke cycles + EZ to wall w/ chute full closed
    50 @ :20 rest 7 FAST stroke cycles + EZ to wall w/ chute half open
    50 @ :20 rest 9 FAST stroke cycles + EZ to wall w/ chute full open
    50 @ :20 rest 11 FAST stroke cycles + EZ to wall w/ chute full open
    50 DIVE FAST (29.7, 35.6)
    50 EZ
    2:00 REST
    RD1 - FL
    RD2 - BR

    200 EZ

    Total: 3000

    CORE7:

    - power sit-ups (RD3 w/ 10# med ball)
    - med ball toe touch (RD2/RD3 toe touch to scissor pose) w/ 10# mb
    - reverse crunch to scissor pose
    - med ball sit up w/ 10# mb
    - med ball hip raise (RD2/RD3 leg lift to hip raise) w/ 10 # mb
    - med ball jacks to med ball running man (switch on command) w/ 10# mb
    - plank rotations (RD3 high plank to low plank)
  20. Tuesday 5/28/19

    PM Weights @ LRRC
    PM LCM w/ Trip @ LRRC "There's a glitch in the Matrix"

    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:

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

    12x150 @ 2:10 D1-4, 5-8, 9-12 to RED
    (1:53, 1:52, 1:49 on #4, #8, and #12)

    100 EZ
    3x100 @ 1:40 PINK w/ 12.5 kick-outs off all walls
    100 EZ

    Total: 3000

    So Trip was really unhappy with his 12x150 yesterday. The hot water had him struggling and he did not make the interval on all 12. He therefore insisted he had to redo the set today. I forgot my parachute to do power work, so it was back to the 12x150 again!

    (Also Trip made all 12 no problem today)

    Updated May 28th, 2019 at 10:22 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts