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  1. 11/7/19 Workout

    by , November 7th, 2019 at 01:41 PM (Swimming Through Jello)
    Thursday, 11/7/2019 Pool Workout

    Super, super sore from the past week or so of workouts. This was kind of a going-through-the-motions swim, though as usual I'm glad I went.

    2x{100 fr/100 IM/100 p/100 k}

    10x25 scull :45 o-feet first, e-hands first

    4x{200 2:45
    2x100 IM 1:30
    1x100 st dr 1:45}
    200s - rd1 fr, rd2 p, rd3 k/fins, rd4 fr/fins

    10x50 p/rev paddles
    1-3 :55
    4-5 :50
    6-8 :45
    9-10 :40

    250 warmdown

    3800y
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  2. 11|6|19 LCM recovery swim

    by , November 6th, 2019 at 05:02 PM (Blog)
    LCM
    Shoulders achy yesterday from prior weights and the few fast 50ís with fins I did, worked on form mostly.

    100 ez fr
    100 stroke (br/bk)
    100 ez fr
    50 flutter kick fast (0:48)
    350 very slow fr

    Updated November 6th, 2019 at 08:15 PM by __steve__

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  3. 11/5-11/6 Workouts

    by , November 6th, 2019 at 09:19 AM (Swimming Through Jello)
    Tuesday, 11/5/2019 CrossFit Workout

    Warmup - rowing, stretching

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/2, 340/2,2,2,2,6

    Conditioning - 3 sets, 4:00 on, 4:00 off
    25 cal row, then
    AMRAP
    10 TTB
    20 walking lunge 35# DB per hand
    73 reps, 70 reps, 63 reps

    Wednesday, 11/6/2019 CrossFit Workout

    Warmup - Tabata plyos, PVC/barbell warmup

    Strength - A) Snatch + OHS - 95/1+3, 115/1+3, 135/1+3, 155/1+3, 175/1+3, 185/f, 1+3
    //Feeling really slow after the deadlifts/lunges yesterday evening!

    B) Pike HSPU - 8x4 EMOM

    Conditioning -
    20-16-12-8-4
    DB Snatch 50#
    Box jump 24"
    4:27
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  4. 11|5|19 LCM

    by , November 5th, 2019 at 05:00 PM (Blog)
    LCM
    4x50fr with short fins on 2:00
    • 40, 35, 30, 28

    2x50fr with short fins on 3:00
    • 32, 30
    • 1st was a head-up fly-kick drill

    400 ez

    (11|4) Weights: shoulders, legs, torso, arms

    (11|3) Weights: chest and back. Also did 8 1 min efforts/1min rest on rogue airbike.

    Updated November 5th, 2019 at 10:53 PM by __steve__

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  5. Weekend Workouts

    by , November 4th, 2019 at 12:53 PM (Swimming Through Jello)
    Friday, 11/1/2019 Garage Lifting

    Warmup - stretching, plyos, barbell warmup

    Back Squat - 45/3, 135/3, 185/3, 225/2, 240/2,2,2,2,8

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    BB Row - 155/8,8,8


    Saturday, 11/2/2019 Pool Workout

    200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

    4x RIMO {2x75 1:20 k/kdr/DPS
    8x25 :30 d by pairs to 90%
    2x50 1:15 fast - 100 pace, #1 off blocks}

    100 float

    15x50 1:00 1 fast k/1 ez/1 fast k/2 ez/1 fast k/3 ez/1 fast k/4 ez/1 fast k

    200 warmdown

    3850y


    Sunday, 11/3/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Hang PSn + Hang Sn - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 165/1+1x11

    1A) Shoulder Press - 45/5, 75/5, 95/5, 105/5,5,5
    1B) KB Row - 53/10,10,10 ea arm
    1C) KB skullcrusher - 53/10,10,10


    Monday, 11/4/2019 Pool Workout

    1000 SKiDS

    400 p br3/5/7x50 neg split 5:00
    3x100 k d1-3 1:50
    200 p br5/7x50 neg split 2:40
    2x50 br k d1-2 1:00

    12x50 1:00 drills
    1-2 long UW; 3-4 scull; 5-6 spin drill; 7-10 flip at flags; 11-12 DPS

    5x200 2:40 build by 50
    1-fr; 2-k/fins; 3-bk; 4-k/fins; 5-sw/fins

    6x50 25 start drill + 25 ez

    200 warmdown

    4100y
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  6. Back from Vacation - Easy Aerobic Day

    by , November 4th, 2019 at 11:41 AM (Middle Aged Distance)
    So I went on vacation last week with the full intention of swimming while I was there (I was with a friend but she mostly worked during the day so I figured I'd have time to myself). Turns out the time change really messed with me and those mornings were spent sleeping instead of swimming but, the trip was fun! I walked anywhere from 7-10 miles a day exploring so it wasn't a total workout loss.

    Got back in today and felt a little sore at first but not as bad as I thought. Here was a short one to get the feel of the water back:

    W/U (800):

    4x200 sw/pull/k w/fins/ IM drill w/ fins

    Main (1000):

    10x100 swim smooth @ 1:20 (or get about 10 sec rest)

    Recovery (300):

    6x50 @ 1:00
    odd - bk swim
    even - fr drill

    Fast (200):

    4x50 @ 1:30
    1 - 70%, 2 - 80%, 3 - 90%, 4 - ALL OUT

    200 easy

    Total: 2500
    Categories
    Swim Workouts
  7. 10|31|19 LCM

    by , October 31st, 2019 at 06:35 PM (Blog)

    LCM

    WARMUP

    500 fr slow drill, snrkl 9:00
    100 fr little less slow, sans snrkl

    DRILL

    2x50 1-arm drill, bilateral brth

    SPEED
    4 x 50 on 1:30
    • 25 fr sprint/25 ez bk-o br-e

    12 x 16.7 fast stop-n-goís
    • fr-bk-fr-br order
    • every 2nd and 3rd from dig

    KICK
    100 as 50 flutter 4 time/50 ez
    • 0:49

    DRILL
    300 various drills with short fins
    • fly-kick, head-up freestyle, snrkl
    • slow motion straight-arm fr
    • backstroke go UW for 4 SDBK 2 x mid strok




    Updated October 31st, 2019 at 07:32 PM by __steve__

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  8. 10/31/19 Workout

    by , October 31st, 2019 at 09:30 AM (Swimming Through Jello)
    Thursday, 10/31/2019 Pool Workout

    2x{100 fr/100 IM/100 p/100 k}

    10x50 k
    1-3 1:00
    4-6 :55
    7-8 :50
    9-10 :45

    2x{500 fr :20 rest
    400 p :20 rest
    300 IM k/d/s :20 rest
    200 br :20 rest
    100 bk :20 rest
    50 fly}

    200 warmdown

    4600y
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  9. 10|29|19 LCM

    by , October 29th, 2019 at 06:56 PM (Blog)


    10|19 LCM

    WARMUP
    200 as 100fr 50bk 50br

    DRILL

    400 as 50 one arm fr, left arm, bilaterally breathe/50 same thing but right side/3 x 100 shrt fins on 2:30 as 50 head-up fly kick fr/50 ez

    KICK
    100 flutter kick as 50fast /50ez did 0:51 at 90% effort



    10/27
    Rogue airbike 7 x 1:00 work/1:00 ez
    UB weights and isometrics/ RC scap

    10/28
    calisthenics, plyo (one-leg broad jump test 6í4Ērt/6í2Ē lt)
    6 min on woodway treadmill barefoot 6.5mph, stretches



    The 0:51 kick was easy. Didnít use board so itís safe to assume boards are slower to kick with for me

    Updated October 30th, 2019 at 12:53 PM by __steve__

    Categories
    Swim Workouts
  10. 10/28-10/29/19 Workouts

    by , October 29th, 2019 at 09:31 AM (Swimming Through Jello)
    Monday, 10/28/2019 Garage Lifting

    Was supposed to have a softball game tonight but got cancelled due to wet fields at the last minute. So I impromptu lifted in the garage at night.

    Warmup - stretching, plyos, barbell warmup

    Pause Clean + Front Squat + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1x5

    Clean Pulls - 225/3, 235/3, 245/3

    BtN Sn PP - 135/5, 165/5, 185/5,5,5


    Tuesday, 10/29/2019 Pool Workout

    200 fr/200 IM dr/4x75 SLOB-sw-SLOB/200 IM k/200 p

    4x100 fr 25 ez/50 hard/25 ez 1:30
    3x100 k 2:10
    2x100 IM 1:40
    100 ez 2:00
    2x100 p 1:40
    4x75 IMO 1:20
    4x100 25 hard/50 ez/25 hard 1:30

    6x50 1:00 SLOB/sw ez

    10x50 p/rev paddles
    4 - :55
    4 - :45
    2 - :35

    200 warmdown

    4000y
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  11. 10/27/19 Workout

    by , October 28th, 2019 at 09:30 AM (Swimming Through Jello)
    Sunday 10/27/2019 Garage Lifting

    Feeling a bit better with my GI stuff. Decided to do some lifting today.

    Warmup - plyos, stretching, barbell warmup

    Pause Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 175/1+1x8, 180/1+1, 185/1+1

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    Pendlay Row - 135/8, 155/8,8
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  12. 10|24|19 LCM 50m kick test

    by , October 24th, 2019 at 07:27 PM (Blog)
    LCM

    WARMUP
    400 fr build, snrkl (6:35)
    200 bk, short fins (2:55)

    KICK
    50 flutter kick for time (0:50 thatís much better)
    150 ez kick to buffer

    SPEED
    3 x 50 fr on 3:00, short fins
    • 0:35 - 0:30 - 0:27
    • nb to ~40m then breathe (6, 4, 2x resp.)
    • 1 x 50 fr ez



    experiment

    The effects of various combinations of drag reduction strategies noticed with long course 50m all-out effort flutter kick attempts

    Materials
    - well broken in speedo endurance jammer
    - quite used Tyr AP12 low waist jammer
    - quite used Tyr AP12 high waist jammer
    - random kick board
    - Tyr snorkel

    Procedure
    With timer in view from across pool, push off wall, use a couple small dolphin kicks, and surface kick 50m to other side in as little time as possible.

    Results
    Hairy/speedo jammer
    - 10|18|19 0:55
    Hairy/Tyr AP12 low waist suit
    - 10|21|19 0:54
    Shaved (except arms)/speedo jammer
    - 10|23|19 0:53
    Shaved (arms too)/Tyr AP12 high waist suit
    - 10|24|19 0:50

    Arms werenít shaved at one point due to lack of time.

    Updated October 27th, 2019 at 11:06 AM by __steve__

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  13. 10/23-10/24/19 Workouts

    by , October 24th, 2019 at 12:00 PM (Swimming Through Jello)
    Had a medical procedure Tuesday morning so took that day and Wednesday morning off. Going to next option on UC treatment, hopefully this one is more successful.

    Wednesday, 10/23/2019 Garage Squats

    Warmup - stretching, plyos

    Back Squat - 45/5, 135/3, 185/3, 220/3,3,3,3,15


    Thursday, 10/24/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55}

    4xIMO{75 r/l/DPS 1:20
    75 50 b sw/25 fast k SLOB 1:20
    150 fr p br3/5/7 2:20
    100 50 b/50 fast 2:00}

    6x50 dr/sw ez :55

    3x{150 r/l/sw ez x25 2:30
    3x50 d1-3 to 90+% :55
    3x25 c/o/FAST :25}
    rd1-fl, rd2-k/fins, rd3-fr

    125 warmdown

    4350y
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  14. 10|23|19 LCM

    by , October 23rd, 2019 at 10:12 PM (Blog)
    Pool setup with floating bulkhead at first, with a team of youngsters training on the scy side. The other side (available) was about 26m this time, shorter than last time.

    WARMUP
    5 x 52m on 1:00
    1 x 52m on 2:00
    5 x 52m on 1:00
    208m bk with fins
    4 x 26m br on 1 - 2:00

    4 minutes break- bulkhead removed

    4Time
    50m flutter kick for time 53 flat - better
    50m ez flutter kick

    SET
    4 x 50 on 2 - 3:00 as 25m near all-out/25m ez bk
    50 head up dolphinkick fr with fins and snorkel
    50 eZ

    Updated October 23rd, 2019 at 11:54 PM by __steve__

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  15. Distance Ladder Challenge

    by , October 23rd, 2019 at 12:27 PM (Middle Aged Distance)
    I wrote this set last week and put it in my back pocket for a day when it felt right. Tomorrow and Friday I have scheduling conflicts with my usual workout time and may not be able to get in, so I thought today was a good day for a high volume yardage challenge when I'd be forced to rest a day or two afterward.

    For the long swims, you should be getting lots of rest - over a minute or right at a minute until the 600, and then 15-30 sec on the 400/200. For the 100's, start out at an interval that feels comfortable to stay long and smooth. For the 5x100, you should plan to get about 5 sec rest and the 3x100, just make.

    Good luck!

    Main (5500):

    1x1000 @ 15:00 w/ snorkel, pads, buoy - 50 sw, 50 dr

    9x100 @ 1:25 swim no equipment

    1x800 @ 12:00 w/ pads + buoy

    7x100 @ 1:20 swim no equip

    1x600 @ 9:00 w/ pads

    5x100 @ 1:15 swim no equip

    1x400 @ 6:00 pads + fins

    3x100 @ 1:10 *option to add fins

    1x200 @ 3:00 w/ fins swim

    1x100 FAST all out *option: fins or no fins

    W/D - 200 easy kick or more if needed

    Total: 5700

    *Original post on www.thelaneline.com
    Categories
    Swim Workouts
  16. Haven't Posted in Awhile!

    by , October 22nd, 2019 at 01:14 PM (Middle Aged Distance)
    When I signed on this morning and realized I have posted since August - Yikes! I've been working on a swimming blog/website of my own, so pm message me if you want to check it out :-).

    I have been training hard just haven't been keeping up with online posts, so I'll get back into it today with the Breath Control/Technique workout I did. Enjoy!

    W/U (900):

    300 swim - 100fr/bk/br

    12x50 @ :50 w/ fins
    o - free w/ 3 dolphin kicks off each wall + 3 strokes before a breath off each wall
    e - IMO drill

    Main (1800):

    3X [
    1x300 @ 4:30/4:15/4:00 by round
    1x75 @ 1:15 - 3 breaths, 2 br, 1 br by 25
    1x25 @ :45 kick on back
    1x50 @ 1:00 - 2 br/1 br by 25
    1x50 @ 1:00 kick on back
    1x25 @ :45 no breath (or 1 breath)
    1x75 @ 1:15 kick on back]

    *You can bank the rest after the breath control 75/50/25
    *1st round - 300 is pull w/ buoy + pads, 2nd round 300 just pads, last round fins whole round

    Sprint (200):

    8x25 @ :30
    o - FAST IMO
    e - easy choice

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  17. 10|21|19 LCM 26 min

    by , October 21st, 2019 at 10:38 PM (Blog)

    WARMUP
    3 x 100 on 2:00 fins
    • fr bk fr

    KICK
    50 flutter kick warmup
    50 flutter kick for time 0:54

    SET
    6 x 16-17m fr on 0:35
    6 x 16-17m fr on 0:40
    6 x 16-17m fr on 0:45
    • each 2nd, 3rd, 5th, 6th from midpool dig
    • 100 pace building to 50 effort on 3rd

    Warmdown
    200 easy


    In middle of an experiment to study effects of shaving and tech suit on a 50 LCM flutter kick with a board. So far I have the data for the control and one of the 3 experimental swims. I am using the 50m kick because of current disappointing performance (was kicking 50LCM in under 0:45 in 2015)

    Updated October 21st, 2019 at 11:18 PM by __steve__

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  18. 10/19, 10/21 workouts

    by , October 21st, 2019 at 10:07 AM (Swimming Through Jello)
    Saturday, 10/19/2019 Pool Workout

    300 sw/200 k/200 p/100 IM dr
    8x25 o/c :30

    3x100 cruise 1:40
    3x100 fr 1:20
    (next top) 3x100 "race" 2:00
    2x100 cruise 1:40
    3x100 fr 1:15
    (next top) 2x100 "race" 2:00
    1x100 cruise 1:40
    3x100 fr 1:15 (was supposed to be 1:10 but I just wasn't feeling it)
    (next top) 1x100 "race" 2:00

    3x50 cruise 1:00
    3x50 fl/bk/br :50
    (next top) 3x50 fl/bk/br "race" 1:15
    2x50 cruise 1:00
    3x50 fl/bk/br :45
    (next top) 2x50 fl/br "race" 1:15
    1x50 cruise 1:00
    3x50 fl/bk/br :40
    (next top) 1x50 fl "race" 1:15

    200 warmdown

    4350y


    Monday, 10/21/2019 Pool Workout

    600 (50sw/25k)/200 p/100 fr dr

    3x{300 build by 100 4:00
    2x100 k 1:50
    2x200 25 ez/75 hard 3:00}
    rd 1 - 300/200 fr, rd 2 - k/fins, rd 3 - p/pads

    4x50 dr/sw IMO 1:00
    4x50 fr d1-4 :50
    4x25 IMO sprint :30

    200 warmdown

    4300y
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  19. 10|18|19 LCM

    by , October 19th, 2019 at 11:05 AM (Blog)

    WARMUP
    500 fr extra slow to save shoulders for set/drill
    • snkl
    • 8:55

    KICK
    3 x 100 on 3:00 flutter kick snkl
    • take 1st 50 out fast (0:55☹️)

    2 x 50 one leg kick

    SET
    5 x 24m fr (12m area) on 1:00
    5 x 24m fr (12m area) on 1:10
    • dive from gutter and nb on all
    • high teens
    • work turns despite unusual markings
    • these cause me great dizziness

    100 bk with fins

    DRILL
    50 br fins used free kick
    100 one arm drill
    • breathe L-L, R-R ea arm for 50

    150 ez fins snkl
    50 head-up fr with fly kick fast
    • fins snkl


    Probably my last aerobic freestyle warmup. Maybe save this type of swimming for a warmdown swim, or even for recovery days



    about 1.5 K
    1250 was filler

    Updated October 20th, 2019 at 10:40 PM by __steve__

    Categories
    Masters Swim Meets / Events
  20. 10/18/19 Workout

    by , October 18th, 2019 at 10:16 AM (Swimming Through Jello)
    Friday, 10/18/2019 CrossFit Workout

    Warmup - rowing, stretches, med ball warmup

    Strength - Deadlift - 45/5, 135/4, 225/4, 275/4, 300/4,4,4,4,12

    Conditioning - Tabata intervals (20 sec on/10 sec off), 8 rounds per exercise
    Pullups - 8x8
    Pushups - 8,9,9,9,8,8,8,8
    Situps - 12,12,12,12,12,12,12,13
    Squats - 15,15,16,16,16,16,16,22
    Categories
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