PM SCY w/ Trip @ LRRC "Trip's practices are like a broken record" 1000 swim w/ fins + SNKL 4x200 @ 3:15 BK k/sw/dr/bld by 50 4x100 @ 1:20 breathe every 4 pull w/ SP 9x200 3 @ 2:35 BK 6 @ 2:30 4 - D1-4 (2:23, 2:19, 2:14, 2:11+) 1 - SMOOTH 1 - FAST (2:01+) 6x100 @ 1:30 FR kick w/ fins + BD Total: 4600
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
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
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
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
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
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] =================
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
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
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.
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.
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
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
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
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.
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.
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.
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] ====================
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!).
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
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