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  1. Friday 2/15/19

    AM SCY w/ ARKM (Arkansas Masters) @ LRRC "Back 2 the Friday Fly Day Part I"
    PM SCY w/ Trip @ LRRC "Back 2 the Friday Fly Day Part II"

    AM Swim:

    2x
    400 @ 6:00 FR every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x150 @ 2:15
    odd: 50 FL STRONG/100 FR AE
    even: 100 FL STRONG/50 FR AE

    4x75 @ 1:00 FL SMOOTH w/ focus on no breathing out of walls and head position on breath, PERFECT STROKE! w/ fins

    100 EZ

    Total: 3800

    PM Swim:

    600 swim (100 BK w/ 4 kicks off walls/100 FR 4/6/2)

    12x75 @ 1:10
    #1 - AE FR **
    #2 - 25 FAST FL/50 AE FR
    #3 - 50 FAST FL/25 AE FR
    #4 - 75 FAST FL
    #5-8 - AE FR
    #9 - AE FR
    #10 - 50 AE FR/25 FAST FL
    #11 - 25 AE FR/50 FAST FL
    #12 - 75 FAST FL
    ** All FR w/ 4/6/2 turns, all FL w/ max UW kickouts

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    5x100 @ 1:30 FL kick w/ fins + BD

    100 FLOAT

    Total: 2700
    Categories
    Swim Workouts
  2. Thursday 2/14/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "Recovery"

    Weights:

    1x8/2x12 DB shoulder press (15/25/25#)
    1x8/2x12 DB S-arm bicep curl (15/25/25#)
    1x8/2x12 DB tricep extension (15/25/25#)
    1x8/2x12 DB S-arm row (15/25/25#)
    1x8/2x12 DB bench press (15/25/25#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim

    600 kick 100 FR/100 FL w/ fins + BD

    9x200 @ 2:35
    PINK

    6x100 @ 1:30 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    Total: 3500
  3. Wednesday 2/13/19

    AM SCY Solo @ LRRC "I came to kick freestyle and chew bubble gum, and I'm all out of bubble gum."
    PM SCY w/ Trip @ LRRC "I.M."

    AM Swim:

    400 swim every 4th 25 scull
    4x150 @ 2:10 breathe every 4 pull

    3x
    25 @ :20 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    50 @ :45 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    75 @ 1:10 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    100 @ 1:30 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    50 @ 1:15 scull w/ buoy

    300 FLOAT

    PM Swim:

    800 swim (300 swim/100 FL kick H.A.S.) w/ fins + SNKL
    400 I.M. k/sw/dr/bld

    3x
    300 @ 4:00 FR I.M.
    3x100 @1:30 D1-3 STROKE I.M.O. by RD
    RD1 - FL - 1:10, 1:06, 1:02
    RD2 - BK - 1:20, 1:14, 1:09
    RD3** - BR - 1:20, 1:17, 1:12
    Bonus 1:00 rest after RD2

    5x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 3500
    Categories
    Swim Workouts
  4. Tuesday 2/12/19

    PM Weights @ LRRC
    PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg glute (50/90/90#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 "Progressive Scull" w/ SNKL

    6x50 @ :35 AE
    4x25 @ :40 V.S. FR kick w/ BD

    3x
    4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance)
    100 @ 2:00 PUSH FAST (:55-, :54-, :55-)
    3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
    2:00 REST

    100 FLOAT

    Total: 3000
  5. Monday 2/11/19

    PM SCY w/ Trip (5x300) @ LRRC

    500 swim (200 FR/50 scull) w/ SNKL

    5x300 @ 5:00 D1-5 (3:35, 3:26, 3:15++, 3:10+, 3:09++)

    5x100 @ 1:30 FL kick H.A.S. w/ fins + SNKL
    4x150 @ 1:50 pull w/ SP
    8x50 @ :40 FR kick w/ fins + BD

    100 EZ BK

    Total: 3100
    Categories
    Swim Workouts
  6. Workout 02/10/19: afternoon

    by , February 10th, 2019 at 06:11 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill
    100 kick/400 pull

    75 easy
    8 x 100 on 1:25 [hold 1:15s]
    75 easy
    2 x [4 x 25 on :30] - skd odd, sprints even
    200 loosen and out
    [Solo/Rec/2450 yd/45 min]
    =================
    Categories
    Swim Workouts
  7. Thursday 2/7/19

    PM SCY Solo @ LRRC "Recovery"

    2x
    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x125 @ 2:00 FL kick w/ fins + SNKL
    odd: 100 H.A.S./25 UW S-line
    even: 25 UW S-line/100 H.A.S.

    200 PERFECT STROKE w/ 4/6/2 turns

    Total: 3000
    Categories
    Swim Workouts
  8. Wednesday 2/6/19

    AM SCY Solo @ LRRC
    PM SCY w/ Trip (sort of*) @ LRRC "I.M. work"
    * Trip did 4x100 @ 1:40 @ 500 PACE during my 400 I.M. set

    AM Swim:

    600 swim (100 FR/100 BK) w/ 4 FL kicks off walls
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:05 (1:01, 1:03, 1:04, 1:05)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:05)
    1:05 REST
    2x100 @ 1:05 (1:02+, 1:04+)
    1:05 REST
    100 @ 1:05 (:59)

    5x200 @ 3:00 FR kick on BK 5 FL kicks off all walls w/ fins

    Total: 3000

    PM Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:40 25 dr/25 swim, work transitions!
    1 - FL/BK
    1 - BK/BR
    1 - BR/FR

    "Kind of, sort of Broken 400 I.M."
    4x25 @ :25 SMOOTH FL (:13, :14, :14, :15) ~ :57
    2x50 @ :50 PACE BK (:32+, :33) ~ 1:06
    2x50 @ :50 PACE BR (:34, :35) ~ 1:09
    100 @ 1:40 RACE FR (:57)
    Total time: ~4:09

    400 EZ

    Total: 2600
    Categories
    Swim Workouts
  9. Tuesday 2/5/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Power/Sprint Day"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (50/90/90#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    5x100 @ 1:40 D1-5 (1:05, 1:04, 1:02, 1:00, :58)
    100 EZ

    4x25 @ 1:00 SPRINT w/ fins + paddles + chute (full closed)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ fins + chute (IIIII)*
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ paddles + chute (IIII)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (III)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ chute (II)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (I)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT NO BREATH

    150 FLOAT

    Total: 2750

    * See attached picture from workout on 1/23/19 for settings.
  10. Workout 02/05/19: evening

    by , February 5th, 2019 at 11:08 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull [extra 100]
    4 x 50 quarter's strong
    100 non free

    2 x
    - 3 x 75 on 1:30 k-s-p [did 100s]
    - 3 x 75 on 1:20 pacing [did 100s]
    - on next top...4 x 50 on 1:00
    - Master's minute rest

    4 x 50 on 1:05 active recovery
    [Masters/Rec/2700 yds/55 min]
    ==========================
    A good workout tonight with a full pool. Lena knocked out 750yds on her own (she is amazing and doing so great in her 4th straight weekly practice) and I swam with Greg, Jim, Carol, Anne, and Sean. I was holding 1:20s on the first round of 75s and 1:15s on the second part consistently for each round of the main set.
    Categories
    Swim Workouts
  11. Monday 2/4/19

    PM SCY Solo @ LRRC

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    3x100 @ 1:55 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP
    3x100 @ 1:45 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP
    3x100 @ 1:35 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP

    4x150 @ 2:15 kick H.A.S. w/ fins + SNKL
    odd: FL/FR/FL by 50
    even: FR/FL/FR by 50

    100 EZ

    Total: 4000
    Categories
    Swim Workouts
  12. Sunday 2/3/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Michael @ LRRC "If you cough when you breathe, just don't breathe."

    Weights:

    1x8/2x12 DB shoulder press (10/25/25#)
    1x8/2x12 DB S-arm bicep curl (10/25/25#)
    1x8/2x12 DB tricep extension (10/25/25#)
    1x8/2x12 DB S-arm row (10/25/25#)
    1x8/2x12 DB bench press (10/25/25#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x100 @ 1:30 swim w/ fins
    3 - first 25 UW FL kick
    3 - second 25 UW FL kick
    3 - third 25 UW FL kick
    3 - last 25 UW FL kick

    200 EZ FR kick w/ BD

    Total: 3000
  13. Saturday 2/2/19

    PM SCY w/ Trip @ LRRC "Still feel crappy..."

    1200 (200 swim/200 FL kick H.A.S.) w/ fins + SNKL
    8x100 @ 1:45 k/sw/dr/bld 2 each stroke I.M.O.

    10x200
    4 @ 2:30 pull w/ paddles + SNKL
    3 @ 2:35 pull w/ SNKL
    3 @ 2:30 swim D1-3 (2:21, 2:12+, 2:03+)

    4x50 @ 1:10 4/3/2/1 breaths by 50

    Total: 4200
    Categories
    Swim Workouts
  14. Workout 02/02/19: morning

    by , February 2nd, 2019 at 03:29 PM (Maple Syrup with a Side of Chlorine)
    A good group today. We do not have pool time next Saturday and have the 1 hour swim in 2 weeks.

    200 swim/100 kick/200 pull [extra 200]
    2 x 50 breast
    2 x 50 back
    2 x 25 burst and cruise

    5 x 100 on 1:50 [I did 6 on 1:25]
    5 x 100 on 1:50 [I did 6 on 1:25] [Ground Hog Day special ]
    Test swim: 400 [did 5:12]
    5 x 50 on 1:00 [did backstroke - best average]
    100 loosen and out
    [Masters/Rec/2900 yds/65 min]
    ===================
    Swam with Greg, Jim, Libby, Kevin, Jeff, Anne, and a new swimmer named Colt. He is gearing up for an Ironman this summer and wants to improve his swim leg.
    Categories
    Swim Workouts
  15. Thursday 1/31/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "I.M. feeling like crap"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (30/90/90#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)

    Swim:

    300 swim every 4th 25 scull w/ SNKL

    8x200 @ 2:35
    odd: AE FR
    even: I.M. D1-4 (2:31, 2:27, 2:23+, 2:23-)

    100 EZ

    Total: 2000

    Feeling like garbage. Can't shake this cold. By the 3rd 200, every time I pushed off under water I was having a coughing fit. Didn't even bother doing another set after the 200s. Just called it a day.
    Categories
    Swim Workouts
  16. Tuesday 1/29/19

    PM SCY w/ Trip + Jack @ LRRC "That time I tried a Trip warm-up"

    400 smooth w/ SNKL

    300 @ 4:30 AFAP (3:04+)
    200 @ 3:00 AFAP (2:04+)
    100 @ 1:30 AFAP (:59+)
    100 EZ

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 1500

    So my daughter was sent home sick from school, which severely shortened my time to swim. I am also still sick (can't stop coughing). I rushed to the LRRC to find Trip and Jack finishing going up a pyramid of 100-200-300-400-300-200-100. I warmed up on the 400 and then went right into the fast. Whenever I write a workout and say I did it with Trip, it almost always means we did the main set and warm down together, not warm-up. I start about 30-40 minutes before Trip cause I like long dynamic warm-ups. Trip just does a 500 and starts pounding. Hey Trip, I tried your way. I don't like it. You can keep your skimpy warm-up.
    Categories
    Swim Workouts
  17. Workout 01/29/19: evening

    by , January 29th, 2019 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Another big storm is setting aim on our region and I thought that only my wife and I would be at practice, but Carol came as well.

    200 swim/100/ kick/200 pull [extra 200]
    4 x 25 burst and cruise

    bunch of 300's [all on 1:40/100 pace] ...
    1 x 300 [did 350]
    2 x 150 [did 200's]
    3 x 100 [did extra 25 on first two]
    4 x 75 [did extra 25 on first two]
    6 x 50

    200 loosen and out
    [Masters/Rec/2750 yds/50 min]
    ====================
    Categories
    Swim Workouts
  18. Monday 1/28/19

    PM SCY w/ Trip (7x100 only) @ LRRC "keepin' it rAEl"

    6x300
    2 @ 4:05
    2 @ 3:55
    2 @ 3:45

    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    10x150 @ 1:50 pull w/ paddles + SNKL

    7x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000

    Trip wandered in when I was mostly done with the 150s, so I joined him at the start of his 100s set (he was just stretching out today after the hammering he took on Saturday!).
    Categories
    Swim Workouts
  19. Workout 01/27/19: afternoon

    by , January 27th, 2019 at 08:58 PM (Maple Syrup with a Side of Chlorine)
    Rare Sunday swim for me. The Rec is only open on Sundays during the winter months and with nothing on the agenda today after work I headed to the pool. To my surprise the usual moshpit was absent and I was able to split the lane for the whole swim. I did the workout the team did yesterday.

    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    6 x 125 on :15sr [25 fr/75 dps/25 no free]
    1 x 100 pull

    Test swim: 1 x 200 on goal OHS pace
    [2:30 = 4800 yds, I did 2:28. I am aiming for 4500yds in the OHS this year]

    100 kick
    14 x 25 on :30 [odd fr fast/even choice]
    4 x 50 active recovery
    [Solo/Rec/2300 yds/45 min]

    Updated January 28th, 2019 at 07:50 AM by rxleakem

    Categories
    Swim Workouts
  20. Friday 1/25/19

    PM SCY Solo @ LRRC

    1000 SKIPS

    4x100 @ 1:10
    1:10 REST
    3x100 @ 1:10
    1:10 REST
    2x100 @ 1:10
    1:10 REST
    100 @ 1:10

    4x200 @ 3:00 FL kick w/ fins + BD

    Total: 2800

    It took almost 4 weeks of hard work but my wife and kids finally managed to get me sick with whatever head/chest cold they had. Feeling under the weather and in a fog so just sort of "aerobic'd" my way through practice (will probably be the strategy for the next 3-4 days).
    Categories
    Swim Workouts
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