PM Weights @ LRRC PM SCY w/ Trip @ LRRC "Recovery" Weights: 1x8/2x12 DB shoulder press (15/30/30#) 1x8/2x12 DB S-arm bicep curl (15/30/30#) 1x8/2x12 DB tricep extension (15/30/30#) 1x8/2x12 DB S-arm row (15/30/30#) 1x8/2x12 DB bench press (15/30/30#) 3x15 hip adductor (70#) 3x15 hip abductor (70#) Swim: 700 swim every 4th 25 scull w/ SNKL 15x100 @ 1:30 5 - FL kick H.A.S. w/ fins + SNKL 5 - breathe every 4 pull w/ SP 5 - FR kick w/ fins + BD 16x50 @ 1:00 "Progressive Freestyle" w/ SNKL Total: 3000
AM SCY Solo @ LRRC "Power/Resistance Training" PM SCY Solo @ LRRC "I.M." AM Swim: 600 swim (100 FR/50 BK) 4x150 @ 2:00 pull w/ SP + SNKL 3x100 @ 1:30 swim w/ chute half closed (or half open depending on your point of view!) 1:00 REST 3x100 @ 1:20 swim w/ chute full closed + fins + paddles 100 EZ 6x50 @ 1:15 FR kick w/ chute half closed + BD :30 REST 6x50 @ :50 FR kick w/ chute full closed + fins + BD 200 EZ 100 PUSH FAST (:53) 200 EZ Total: 3000 PM Swim: 2x 400 swim every 4th 25 scull w/ SNKL 4x75 @ 1:20 k/dr/UW w/ fins 6x50 "I.M. Switches" (25 FL/25 BK, 25 BK/25 BR, 25 BR/25 FR) 3 @ 1:00 drill 3 @ :50 build each 25 2x 6x25 @ :30 SMOOTH FL one breath max 3x150 @ 1:55 BK/BR/FR (200 I.M. no FL) RED 150 @ 3:45 EZ BR kick w/ BD 100 FLOAT Total: 3600
It's been 10 days out of the water. Last week we had a snowstorm that closed the Rec early and I picked up a nasty cold on Friday which left me on the couch all weekend. I did count for the One Hour Swim, which saw Libby, Matt, Kevin, Jeff, Anne, Greg, Jim, and Carol knock out a lot of yards! I will plan to do mine next week (before the end of month deadline). Today I worked all day and just took it easy tonight as the team swam. I did 1300 in 25 minutes alongside my wife, who hit a PR of 700 yds in 30 min.
PM Weights @ LRRC PM SCY w/ Trip @ LRRC "Rained Out!" 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: 300 swim every 4th 25 scull w/ SNKL 4x75 @ 1:20 k/dr/UW w/ fins 4x50 @ 1:00 FR kick w/ BD 4x25 @ :35 4/6/8/10 fast strokes 4x50 @ :50 3 w/ chute (III) 1 FAST (:26-) Total: 1100 Thunder was rumbling while we were warming up, but after the 4th 50 we were ordered out due to lightning being spotted in the area.
PM SCY Solo @ LRRC "Doing work!" 400 swim 300 pull w/ SNKL 200 kick every 3rd 25 FL w/ BD 100 "Progressive Scull" w/ SNKL 2x 400 @ 5:00 WHITE pull w/ paddles + SNKL 4x100 @ 1:10 swim RD1: PINK, RD2: RED :40 REST 300 @ 3:45 WHITE pull w/ paddles + SNKL 4x100 @ 1:10 swim RD1: PINK, RD2: RED :40 REST 200 @ 2:30 WHITE pull w/ paddles + SNKL 4x50 @ :35 swim RD1: PINK, RD2: RED 1:45 REST 4x100 @ 1:40 kick H.A.S. 25 FR/25 FL w/ fins + SNKL Total: 5000
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.
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