PM SCY w/ Trip + Jack @ LRRC 2x 300 swim every 4th 25 scull w/ SNKL 4x100 RD1 @ 1:50 k/sw/dr/bld I.M.O. RD2 @ 1:30 I.M. swim light D1-4 4x75 @ 1:20 k/dr/UW w/ fins 9x200 @ 2:40 D1-3, 4-6, 7-9 3 FR swim (2:27, 2:21, 2:13+) 3 FL kick w/ fins + BD (2:38, 2:35, 2:32) 3 FR swim (2:27, 2:20, 2:12) 8x50 @ 1:10 4/3/2/1 breaths by 50 Total: 4200
PM SCY w/ Trip @ LRRC 800 swim every 4th 25 scull w/ SNKL 20x75 @ 1:10 4 - k/dr/UW w/ fins 4 - "Claire Lockridge" 4 - Rolling I.M. drill 4 - "Claire Lockridge" 4 - Rolling I.M. swim 100 EZ 8x50 @ 1:10 4/3/2/1 breaths by 50 200 EZ Total: 3000
Updated October 22nd, 2018 at 10:48 PM by Calvin S
Warm-up: 200 swim 200 kick-pull by 50 [did an extra 100] 4 x 25 burst and cruise 100 EZ 5 x 100 on 1:55 [did 150 on first, then 125 on 2-5] 200 pull 4 x 100 on 2:00 [did 125's] 200 build by 50 [did extra 50] 2 x 100 on 2:10 [did 150's] 200 loosen and out [Masters/Rec/2750 yds/60 min] =================== Good swim this morning with Greg, Noah, Dedrick, Jim, Rebecca, Mary, and Kevin. Looks like Greg and Noah are up for swimming at the New England SCM champs in December. I will likely go for Saturday. I am trying to recruit one other swimmer so that we can field a couple of relays. Greg has been the only other swimmer to compete regionally with me...always more exciting to spend all day at the pool with my swim buddies. Here is a picture of the Mrs. and me at the pumpkin patch:
Updated October 21st, 2018 at 10:59 PM by rxleakem
PM SCY Solo @ LRRC (Doug Martin swam next to me but did his own thing) 300 swim every 4th 25 scull w/ SNKL 300 pull w/ paddles + SNKL 200 swim every 4th 25 scull w/ SNKL 200 kick every 3rd 25 BR w/ BD 100 swim every 4th 25 scull w/ SNKL 100 I.M. drill 8x125 @ 1:50 kick w/ fins odd: last 25 UW even: first 25 UW 2x300 @ 3:30 pull w/ paddles + SNKL (3:22, 3:24) :30 REST 2x200 @ 2:20 swim (2:13, 2:14) :30 REST 2x100 @ 1:10 swim (1:08, 1:02) 100 EZ Total: 3500
PM LCM Solo @ LRRC "That's 'Brisk,' baby!" CORE7 post swim Air temp: 65 and overcast Pool temp: 63.3 (!!) Swim: 2x 400 swim every 4th 25 scull 4x150 @ 2:30 k/dr/sw I.M.O. w/ fins 7x200 @ 2:50 pull w/ paddles + SNKL 100 EZ Total: 3500 CORE7: - elbow to knee crunch (switch every :30) - Statue of Liberty sit-up w/ 10# db (switch every :30) - straight leg raise to hip raise (RD2/RD3 do just hip raise for last :30) - leg climbs (switch every :30) - Russian twists (RD1 no weight, RD2 :30 no weight/:30 w/ 10 # db, RD3 w/ 10 # db) - Half burpee to shoulder press w/ 10 # db (RD3 no shoulder press, add jump) - plank-ups (RD3 spider-mans on both the low plank and the high plank)
Warmup: 3 x 100 swim 3 x 50 kick 2 x 75 pull 4 x 25 together 8 x 100 on 2:10 - 75 swim and 25 stroke [I did 150's on 1-4 and 125's on 5-8, with last 50 = backstroke] 10 x 50 on 1:05 1-4 Pull 5-6 Build 7-10 choice and loosen [Masters/Rec/2400 yds/45 min] -------------------------------------- Good swim with Greg and Noah. I can't remember if anyone else was there.
PM SCY w/ Trip @ LRRC "Best Average" Air temp: 45 and rainy Pool temp: 83 2x 400 swim every 4th 25 scull w/ SNKL 4x75 @ 1:20 k/dr/UW w/ fins 6x50 @ :50 I.M. switches, second set of 3 faster than first set 100 EZ 10x100 @ 2:00 BEST AVG (:59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-) 300 EZ Total: 3400 SHOUT OUT: Trip, who braved the crappy weather to come throw down with me on some best average freestyle! He would have to correct me if I am wrong, but I think he held 1:03-1:05 on all of them.
PM SCY Solo @ LRRC Air temp: 47 and rainy Pool temp: 83 (SCY pool is heated!) 2x 300 swim 4/6/2 turns 4x75 @ 1:20 k/dr/UW w/ fins 2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles 5x100 @ 1:20 50 @ 1:20 EZ 5x100 @ 1:15 50 @ 1:15 EZ 5x100 @ 1:10 (1:05, 1:05+, 1:06, 1:06, 1:05) 200 EZ Total: 3600
PM LCM w/ Trip @ LRRC "It's very scientific..." - Trip Strauss Air temp: 70 and partly cloudy Pool temp: 67 400 swim every 4th 25 scull w/ SNKL 4x150 @ 2:20 k/dr/sw w/ fins + SNKL 10x200 @ 3:00 5 - D1-5 pull w/ paddles + SNKL (2:42, 2:39, 2:35, 2:32, 2:27) 5 - D1-5 swim (2:43, 2:39, 2:34+, 2:31+, 2:28) 100 EZ Total: 3100
200 swim/100 kick/200 pull [plus 200 more] 4 x 100 on 2:15 even pace [did 100 fr + 50 kick] 6 x 75 on 1:40 build [did 8 on 1:10 k-s-pp] 4 x 50 kick 8 x 25 on :40 [odds choice, even fast free] 200 pull [plus 50 more] 5 x 50 on 1:05 loosen and out [Masters/Rec/2600 yds/65 min] =================== Good swim today with Greg, Libby, Rebecca, Mary, and Kevin.
PM LCM w/ Trip @ LRRC 800 swim every 4th 50 kick w/ fins + SNKL 12x200 @ 3:00 4 - pull w/ paddles + SNKL 4 - w/ fins as follows: #1 - 25 UW/25 FR swim/150 kick #2 - 100 (25 UW/25 FR swim)/100 kick #3 - 150 (25 UW/25 FR swim)/50 kick #4 - 200 (25 UW/25 FR swim) 4 - D1-4 (2:42+, 2:39+, 2:35, 2:25+) 100 EZ Total: 3100
PM SCY Solo @ LRRC 300 swim 4/6/2 turns 300 pull w/ paddles + SNKL 200 swim 4/6/2 turns 200 kick every 3rd 25 BR w/ BD 100 swim 4/6/2 turns 100 progressive scull w/ SNKL 4x ALL FR kick w/ BD 25 @ :25 FAST 25 @ :40 SMOOTH 50 @ :50 FAST 25 @ :40 SMOOTH 75 @ 1:15 FAST 25 @ :40 SMOOTH 100 @ 1:40 FAST 25 @ :50 EZ 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL Total: 3000
200 swim/100 kick/200 pull [extra 100] 2 x - 150 free on 3:00 [did 200] - 100 free on 2:00 [did 150] - 4 x 50 on 1:05 4 x 50 pull on 1:00 2 x 50 no free on 1:15 3 x 50 kick on 1:30 3 x 50 pull on on 1 2 x 50 loosen and out [Masters/Solo/2400 yds/60min] =================== Good practice with Greg, Noah, Carol, Jim, Anne, Carol, and Beth. It was nice to have Noah push me to go further during the first set.
PM LCM w/ Trip @ LRRC 2x300 @ 4:35 2x300 @ 4:25 2x300 @ 4:15 4x25 @ :45 N.S. FL kick UW w/ fins 100 EZ kick w/ fins 14x150 @ 2:10 pull w/ paddles + SNKL 9x100 @ 1:40 kick w/ 10 FL kicks UW off each wall w/ fins Total: 5000
PM LCM w/ Trip @ LRRC "Trip has a 200 fetish" 500 swim every 4th 25 scull w/ SNKL 300 pull w/ SP + SNKL 100 FR kick w/ BD 8x50 @ 1:00 kick w/ fins odd: on back in S-line 25 UW/25 smooth even: on stomach 25 surf kick/25 UW 4x50 @ :50 FR build 7x200 @ 2:50 pull w/ paddles + SNKL 7x100 @ 1:40 FR swim breathe every 6 Total: 3600 SHOUT OUT: Trip. This was his "threshold" set. I was merely the rabbit for him to chase. A couple weeks ago he said he was no faster than 2:43 and on the last couple was barely under 2:50. This week: 2:38, then 4 2:39s, another 2:38, and then 2:35. The man brought the hammer down today. Since I am sure he will read this, Trip, know that it is far more rewarding to me to see YOU (and any other training partner) have a great set, than it is for me to have a great set. Thanks for making my day.
PM LCM w/ Trip + Jack @ LRRC 600 swim every 4th 25 scull w/ SNKL 4x100 @ 1:45 k/sw/dr/bld 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 8x150 @ 2:45 kick first/last 25 UW w/ fins 2 - on back in S-line 2 - on stomach in S-line w/ SNKL 100 EZ 9x200 @ 3:00 D1-3, 4-6, 7-9 2:44, 2:38+, 2:31 2:41, 2:34+, 2:27 2:42, 2:35, 2:22* * extra 1:00 REST before #9 ^ I didn't know I was getting a bonus minute rest until after I finished #8!! 7x100 @ 1:40 SMOOTH pull w/ SP + SNKL Total: 5000
200 swim/100 kick/200 pull (extra 100) 4 x 25 burst and cruise 12 x 100 on 2:00 - 1-4: 75 swim/25 kick [I added extra 50 after each] - 5-8: descend [did backstroke] - 9-12: even pace 6 x 50 - 1-3: choice - 4-6: loosen and out [Masters/Rec/2400 yds/55 min] ========================= Good swim tonight with Greg, Noah, Carol, Jim, and Sean.
PM SCY Solo @ LRRC 2x 400 RD1 - Reverse I.M. sw/k/dr/sw by 25 RD2 - 4x100 I.M. sw/k/dr/sw by 100 4x75 @ 1:20 k/dr/UW w/ fins 300 breathe 2-4-2-6 by 75 pull w/ paddles 2x 12x50 4 @ 1:00 "Progressive Freestyle" w/ SNKL 4 @ :50 I.M. switches focusing on transitions (FR/FL, FL/BK, BK/BR, BR/FR) 4 @ :40 @ 500 PACE RD1 - :29+, :29, :29-, :29- RD2 - :29+, :28+, :29+, :29 1:00 REST 200 EZ Total: 3400
PM LCM w/ Trip @ LRRC 600 swim every 4th 25 scull w/ SNKL 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 4x200 @ 3:00 1 WHITE, 2 PINK, 1 RED 4:00 REST 800 push FAST for time - 10:05 (2:27/2:33/2:31/2:34) 6x100 @ 1:40 kick w/ fins + BD odd: FR even: FL Total: 3000 SHOUT OUT: Trip, who went a VERY respectable 10:49 on his 800!
PM LCM w/ Trip + Doug (he was there for part of it...sunbathing) @ LRRC 4x w/ SNKL 75 swim 50 FR kick in S-line 25 scull 4x25 @ :30 V.S. 4x 300 @ 4:30 D1-4 pull w/ SP + SNKL 3x100 @ 1:40 D1-3 to BLUE RD1: 4:05, 1:15, 1:11, 1:08+ RD2: 3:56, 1:14, 1:12, 1:08+ RD3: 3:50, 1:13+, 1:11, 1:08+ RD4: 3:43, 1:14, 1:11+, 1:08+ 6x100 @ 1:40 FR kick w/ fins + BD Total: 3700
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