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  1. Thursday 1/17/19

    PM SCY w/ Trip @ LRRC

    9x100 @ 1:50 25 kick H.A.S./25 scull/25 kick H.A.S./25 swim w/ SNKL

    100 @ 1:20 (1:07+)
    200 @ 2:40 (2:15+)
    300 @ 4:00 (3:20+)
    400 AE FR kick H.A.S. w/ SNKL
    300 @ 4:00 (3:24)
    200 @ 2:40 (2:11)
    100 @ 1:20 (1:02)

    100 FLOAT

    Total: 2600
    Categories
    Swim Workouts
  2. Wednesday 1/16/19

    PM SCY Solo @ LRRC

    4x
    100 @ 2:00 I.M. kick H.A.S. w/ SNKL
    75 @ 1:30 I.M. (drop 1 stroke) kick H.A.S. w/ SNKL
    50 @ 1:00 I.M. (drop another 1 stroke) kick H.A.S. w/ SNKL
    25 @ :30 I.M. (drop another 1 stroke) kick H.A.S. w/ SNKL
    RD1: FR stands alone
    RD2: BR stands alone
    RD3: BK stands alone
    RD4: FL stands alone

    12x25 @ :40 BK kick H.A.S. focus on shoulder roll

    12x25 @ :30 FR swim PERFECT STROKE! w/ 4/6/2 turns

    8x50 @ :55 FR kick H.A.S. w/ SNKL
    :40 REST
    6x50 @ :50 FR kick H.A.S. w/ SNKL
    1:00 REST
    4x50 @ :45 FR kick H.A.S. w/ SNKL
    1:00 REST
    2x50 @ :40 FR kick H.A.S. w/ SNKL

    200 FLOAT

    Total: 2800
    Categories
    Swim Workouts
  3. Workout 01/15/19: evening

    by , January 15th, 2019 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Good swim tonight made great because my wife decided to swim! She has a workout goal and I did my best to be supportive, and I noticed that she swam even more than she had planned on!

    200 swim/100 back/200 pull (did extra 200)
    4 x 100 quarters strong

    4 x 75 ksp (did 4 on 1:15, 50 extra)
    6 x 150 on 2:45 (did 200s)
    4 x 25 on :30
    200 loosen
    [Masters/Rec/2950yds/55 min]
    =========================
    Working on pacing with Greg, Jim and Carol.
    Categories
    Swim Workouts
  4. Tuesday 1/15/19

    PM SCY Solo @ LRRC

    10x100 @ 2:00 FR kick H.A.S. w/ SNKL

    6x50 @ 1:10 FL kick 25 S-line UW/25 on back H.A.S.
    1:00 REST
    6x50 @ 1:10 FL kick 15M S-line BURST UW/rest of 25 on back H.A.S. (repeat for 2nd 25)

    10x200 @ 2:50 FR kick AE H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 3800
    Categories
    Swim Workouts
  5. Monday 1/14/19

    PM SCY w/ Trip @ LRRC "Punishing my legs"

    10x100 @ 2:00 kick H.A.S. w/ SNKL
    5 - FR
    5 - I.M.

    24x25 @ :40 V.S. kick H.A.S. w/ SNKL
    Alternate:
    4 - FR
    4 - FL

    3x
    300 @ 4:00 D1-3 FL kick H.A.S. w/ fins + SNKL
    3x100 @ 1:30 D-13 FR kick H.A.S. w/ fins + SNKL
    RD1: 3:46, 1:15, 1:09, 1:02+
    RD2: 3:38, 1:12, 1:06, :59
    RD3*: 3:25, 1:11, 1:07, :59
    *Bonus 1:00 rest before RD3

    100 FLOAT

    Total: 3500
    Categories
    Swim Workouts
  6. Workout 01/12/19: morning

    by , January 12th, 2019 at 02:34 PM (Maple Syrup with a Side of Chlorine)
    I helped do a special coaching session with the high school swim team yesterday that consisted of butterfly technique development and flip turns. Once a year I try to help them out and the kids are generally receptive to having someone hop in the water and show them the correct way to do things. I swam about five hundred yards during the course of the hour along with the kids. Today the Masters group worked on preparing for the one hour swim which we will do in 5 weeks.

    200 swim/100 kick/200 pull (extra 200)
    4 x 50 burst and cruise

    2 x (2 x 25 stroke lesson, 3 x 50 stroke)
    -- backstroke 1st round, breaststroke 2nd)

    8 x 100 on hour swim pace + 10sr
    (I did 10 on 1:30, holding 1:15)

    4 x 25 on :30
    200 loosen and out
    [Masters/Rec/2600 yds/75 min]
    ==========================

    A good workout with Greg, Jim, Jeff, Melissa, Kevin, Libby, and Mary. I was planning to hold 1:20s on the 100s so next time I do it I will shoot for 1:25 interval.
    Categories
    Swim Workouts
  7. Friday 1/11/19

    PM SCY w/ Trip @ LRRC "Just kickin' it!"

    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    5x75 @ 1:30 FL kick H.A.S. w/ SNKL
    5x50 @ 1:00 FR kick H.A.S. w/ SNKL
    5x25 @ :30 FL kick H.A.S. w/ SNKL

    20x75 @ 1:10 kick w/ fins + SNKL
    3 - FR H.A.S.
    1 - 50 FR H.A.S./25 UW FL
    2 - FR H.A.S.
    2 - 50 FR H.A.S./25 UW FL
    1 - FR H.A.S.
    3 - 50 FR H.A.S./25 UW FL
    4 - 50 FR H.A.S./25 UW FL
    4 - FAST FR H.A.S. (:45-, :45, :45+, :45-)

    50 FLOAT

    Total: 2800
    Categories
    Swim Workouts
  8. Wednesday 1/9/19

    PM SCY Solo @ LRRC “I.M. tired”
    CORE7 post swim

    Swim:

    10x100 @ 1:45 kick/scull/drill/swim w/ SNKL

    12x75
    Odd: FL/BK/BR
    Even: BK/BR/FR
    6 @ 1:20 drill
    6 @ 1:05 STRONG

    10x50 @ :40 FL kick w/ fins + BD

    6x100 pull w/ SP
    Odd @ 1:15 FR
    Even @ 1:30 BK

    Total: 3000

    CORE7:

    - high plank to low plank (RD3 switch on command)
    - crunch to sit up w/ 10# db (RD1), Statue of Liberty sit ups w/ 10# db (RD2 switch every :15, RD3 switch at :30)
    - leg lift to hip raise (RD3 switch on command)
    - bicycles (RD1), bicycles/flutter kick on command (RD2 switch at :30), bicycles to flutter kicks (RD3 switch on command)
    - oblique crunch (RD1), oblique v-ups (RD2/RD3 switch at :30)
    - half burpees (RD1), half burpees/mountain climbers (RD2 switch at :30), half burpees to mountain climbers (RD3 switch on command)
    - plank rotations (RD1/RD2), “beat boys” (RD3)

    Updated January 10th, 2019 at 11:00 AM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Workout 01/08/19: evening

    by , January 8th, 2019 at 11:00 PM (Maple Syrup with a Side of Chlorine)
    Jeff couldn't make it on Saturday so we did our 50x50 again tonight. I did the same...

    we did our annual 50 x 50s on :60.

    I did...
    300 warm-up
    :60 swims as:
    5 x (4 x75, then 3 pairs of 50s: kick, back, free)
    Extra 50
    [Masters/Rec/3350 yds/60 min]
    Categories
    Swim Workouts
  10. Tuesday 1/8/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Trip makes me do it again..."

    Weights:

    3x10 BB RDL (45/65/65#)
    3x10 BB back squat (45/65/65#)
    3x10 S-leg curl (10/30/50#)
    3x10 S-leg extension (10/30/50#)
    3x10 S-leg glute (30/70/70#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    300 abs

    Swim:

    500 SKIPS
    10x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ :30 V.S.

    4x100 @ 1:10 @ GOAL MILE PACE (:59, 1:00-, 1:00, 1:00+)
    1:10 REST
    3
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01-, 1:02)
    1:10 REST
    2
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01)
    1:10 REST
    100 @ 1:10 @ GOAL MILE PACE (:58+)

    10x50 @ 1:00 FR swim 3 breaths max

    Total: 2600

    SHOUT OUT: Trip. This set was his idea today. He made them all (with room to spare!). Totally did this as my usual threshold set yesterday morning, so the redundancy was a little "meh". I decided since Trip was doing them on 1:10 to see how many I could hold at my goal mile pace (1:01-). Other than the 3rd one of the set of 3, it was pretty good. However I had no legs to speak of to help me on the back half because of my leg lift 30 minutes earlier!
  11. Monday 1/7/19

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

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

    10x50 @ 1:00 FR kick w/ BD

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

    4x100 @ 1:05 (1:00, 1:01, 1:02+, 1:04)
    1:05 REST
    3x100 @ 1:05 (1:02-, 1:03-, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02-, 1:03-)
    1:05 REST
    100 @ 1:05 (:59-)

    6x100 @ 1:40 kick 50 FR/50 FL H.A.S. w/ fins + SNKL

    Total: 3000

    PM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 4-3-2-1 breaths/25 pull w/ SP

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

    2x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    4x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    6x25 @ 22.5 FR kick w/ BD
    2:00 REST
    6x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    4x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    2x25 @ 22.5 FR kick w/ BD

    200 FR swim PERFECT STROKE! w/ 4/6/2 turns

    Total: 3500
    Categories
    Swim Workouts
  12. Workout 01/05/19: morning

    by , January 5th, 2019 at 11:44 PM (Maple Syrup with a Side of Chlorine)
    First practice of the new year for my Masters group and we did our annual 50 x 50s on :60.

    I did...
    400 warm-up
    :60 swims as:
    5 x (4 x75, then 3 pairs of 50s: kick, back, free)
    Extra 50 at the end.
    [Masters/Rec/3450 yds/60 min]
    ==========================

    Everybody looks forward to this workout each January, and my game plan was to up the yardage a little bit with the 75 and I was able to make it free to them throughout the set. As in years past, I set up my phone in a portable speaker so that we had some tunes blasting while waiting on the wall, this year I swam with Jim, Greg, Libby, Sean, Rebecca and Melissa.

    Updated January 6th, 2019 at 11:28 AM by rxleakem

    Categories
    Swim Workouts
  13. Friday 1/4/19

    AM SCY Solo @ LRRC "Kicking"
    PM SCY Solo @ LRRC "Friday Fly Day"

    AM Swim:

    300 swim 4/6/2 turns
    300 pull w/ SP + SNKL
    200 swim 4/6/2 turns
    200 kick every 3rd 25 BR w/ BD
    100 swim 4/6/2 turns
    100 I.M. drill

    4x100 @ 1:40 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x75 @ 1:15 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x50 @ :50 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x25 @ :25 FR kick w/ BD
    200 PERFECT STROKE w/ 4/6/2 turns

    Total: 3000

    PM Swim:

    5x100 w/ SNKL
    1 @ 2:00 FL kick H.A.S.
    1 @ 1:50 75 FL kick H.A.S./25 FR swim
    1 @ 1:40 50 FL kick H.A.S./50 FR swim
    1 @ 1:30 25 FL kick H.A.S./75 FR swim
    1 @ 1:20 FR swim
    :50 REST
    5x100
    1 @ 2:10 FL kick on back in S-line
    1 @ 2:00 75 FL kick on back in S-line/25 BK swim
    1 @ 1:50 50 FL kick on back in S-line/50 BK swim
    1 @ 1:40 25 FL kick on back in S-line/75 BK swim
    1 @ 1:30 BK swim

    8x25 @ :35 "Progressive Butterfly"
    4x50 @ 1:00 "Progressive Backstroke"
    8x25 @ :35 "Progressive Breaststroke"
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x25 @ :45 UW FL kick N.S.
    odd: on stomach
    even: on back

    8x50 @ 1:00 FL swim PERFECT STROKE! w/ 5 FL kicks off all walls
    - focus on kickout into first stroke, head position, and really feeling like everything is leg driven
    - was :31- on the first one and then :30s on the rest (although I wasn't aiming for a particular time, I just happened to notice when I came in on each one)

    4x75 @ :15 rest 25 FR kick H.A.S./25 front scull/25 PERFECT STROKE w/ SNKL

    Total: 2700
    Categories
    Swim Workouts
  14. Thursday 1/3/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Backstroke focused I.M."

    Weights:

    3x10 BB RDL (45/65/65#)
    3x10 BB back squat (45/55/65#)
    3x10 S-leg curl (30#)
    3x10 S-leg extension (30#)
    3x10 S-leg glute (50#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)

    Swim:

    1000 SKIPS

    8x125 kick w/ fins
    odd: last 25 UW
    even: first 25 UW
    2 @ 2:00
    2 @ 1:50
    2 @ 1:40
    2 @ 1:30

    12x25 @ :45 front scull w/ SNKL
    2 w/ buoy focus on head position
    2 no buoy focus on body alignment

    2x
    3x100 @ 1:20 FRIM
    4x50 @ :50 BK @ 200 I.M. PACE
    RD1 - :32+, :32+, :31+, :31+
    RD2 - :33-, :32+, :32+, :32
    50 EZ BR kick w/ BD

    4x50 @ 1:00 FR 25 kick H.A.S./25 PERFECT STROKE! w/ SNKL + 4 FL kicks off all walls

    5:00 of "bucket" turn/spin turn practice

    Total: 3600
  15. Wednesday 1/2/19

    PM SCY w/ Trip @ LRRC
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe every 6 pull w/ SP

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

    5x300 @ 4:00 D1-5 (3:39, 3:29, 3:19, 3:09, 3:07*)
    * bonus 1:00 rest before #5

    100 FLOAT
    100 PERFECT STROKE! w/ 4/6/2 turns

    Total: 4100

    CORE7:

    - full body crunch w/ 10# db (RD1), full body crunch/toe touch (switch at :30) w/ 10# db (RD2/RD3)
    - moving plank (RD1/RD2), full body crunch FAST no weight (RD3)
    - weighted oblique crunch w/ 10# db (switch sides at :30)
    - weighted crunch to weighted sit up w/ 10# db
    - floor wipers (RD1), floor wipers/knee tucks (switch at :30) (RD2/RD3, RD3 knee tucks w/ 10# db held above head)
    - bear crawl burpees
    - plank ups (RD1), leg lift to crunch (RD2/RD3)
  16. Monday 12/31/18

    PM SCY w/ Claire + Jessie Baldwin "Happy New YAEr!"

    Aerobic day. Just keep it moving. Only took enough break to change out equipment. This was taken directly from my workout on 12/31/2013, only I modified the intervals for SCY (was originally done LCM).

    700 @ 8:45 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    7x100 @ 1:15 AE

    600 @ 7:30 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    6x100 @ 1:15 AE

    500 @ 6:15 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    5x100 @ 1:15 AE

    400 @ 5:00 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    4x100 @ 1:10 AE

    300 @ 3:45 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    3x100 @ 1:10 AE

    200 @ 2:30 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    2x100 @ 1:05 STRONG AE (1:01+, 1:02)

    100 @ 1:15 swim w/ paddles + fins + SNKL
    4x50 @ :55 FR kick w/ BD
    100 @ 1:05 STRONG AE (:57)

    Total: 7000

    ...in 1 hour and 40 minutes!

    Updated December 31st, 2018 at 08:17 PM by Calvin S

    Categories
    Swim Workouts
  17. Workout 12/31/18: noon

    by , December 31st, 2018 at 05:18 PM (Maple Syrup with a Side of Chlorine)
    Quiet couple of weeks due to work and holiday pool closures. I have been hitting an 80# punching bag with a 20min workout 3-4 times a week which seems to be helping my shoulders. Swim today at lunchtime...

    200 free/200 back/200 im drill
    600 shark swim
    50 ez
    Build a 200 IM
    50 ez
    200 loosen and out
    [Sole/Rec/2500 yds/50 min]
    =======================

    I went over 111 miles for the year which is twice as much as last year. I had some good swims at meets although not as many OW swims as I would have liked. Overall a good year...I'll take it!

    Updated January 2nd, 2019 at 11:22 PM by rxleakem

    Categories
    Swim Workouts
  18. Saturday 12/29/18

    AM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Best Average"

    "You're negatively correlated to the S&P 500 for the month of December." - Trip Strauss

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (15#)
    3x10 DB S-arm bicep curl (15#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (15#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    300 abs

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    8x25 @ :45 scull w/ buoy + SNKL
    #1 - front forearm scull smooth
    #2 - underwater recovery
    #3 - front forearm scull fast
    #4 - underwater recovery

    10x100 @ 2:00 BEST AVG

    200 FLOAT

    Total: 3400

    Results:
    10/16/18 - SCY -
    :59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-
    12/29/18 - SCY - :58, :57+, :58, :58, :58, :58+, :58+, :58, :59-, :58

    SHOUT OUT: Trip, who was 1:03s on the first seven, then 1:04, 1:04, 1:02++ (he says it was 1:02.99).

    Updated December 29th, 2018 at 09:01 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Friday 12/28/18

    PM SCY Solo @ LRRC "Threshold"

    500 swim every 4th 25 FL kick H.A.S. w/ SNKL
    6x100 @ 1:45 k/sw/dr/bld
    odd: FR
    even: FL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 @ 1:05 (1:03)
    100 @ 1:20 EZ
    2x100 @ 1:05 (1:03, 1:04)
    100 @ 1:30 EZ
    3x100 @ 1:05 (1:02, 1:04-, 1:04+)
    100 @ 1:40 EZ
    100 @ 1:05 (1:04+)
    1:05 REST
    2x100 @ 1:05 (1:03, 1:04)
    1:05 REST
    3x100 @1:05 (1:03, 1:04-, 1:02+)

    6x100 @ 1:30 FL kick w/ fins + BD

    Total: 3600

    Not exactly the threshold set I had planned, but I felt really labored in the water today. I can definitely feel the accumulated heaviness from several weeks of lifting, and the short term soreness from going up in weight yesterday.
    Categories
    Swim Workouts
  20. Thursday 12/27/18

    AM SCY w/ Claire Bristow + Levi Lewis @ LRRC "I.M. with a backstroke focus"
    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Recovery"

    AM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 @ 1:00 BK drill
    odd: 3/4 drill
    even: "Matt Biondi" drill
    4x75 @ 1:15 rolling I.M. work transitions!

    2x
    4x25 @ :45 BK kick w/ 15M UW off wall
    3x100 @ 1:25 BK AE
    200 @ 3:45 I.M. FAST done as 25 FL/75 BK/25 BR/75 FR (2:15, 2:14)

    200 EZ

    Total: 3400

    Weights:

    3x10 BB RDL (55#)
    3x10 BB back squat (55#)
    3x10 S-leg curl (30#)
    3x10 S-leg extension (30#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)

    PM Swim:

    2x
    5x100 @ :15 rest w/ SNKL
    #1 - FR kick H.A.S
    #2 - 75 FR kick H.A.S./25 FR swim
    #3 - 50
    FR kick H.A.S./50 FR swim
    #4 - 2
    5 FR kick H.A.S./75 FR swim
    #5 - FR swim
    4x75 @ 1:20 k/dr/UW w/ fins

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

    12x25 @ :30 FR kick w/ BD
    2:00 REST
    8x25 @ :25 FR kick w/ BD
    2:00 REST
    4x25 @ :20 FR kick w/ BD

    100 EZ

    Total: 2700
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