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  1. 4|6|20 bike swim bike

    Short mountain bike ride out

    25 yard freestyle no-breath fast with as little splash as possible

    2 minutes all out on bike followed by a few minutes warm down

    2:00 am
    air 61°F
    h2O warmer than air

    Updated April 7th, 2020 at 08:26 PM by __steve__

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  2. Checking and saying hello

    by , April 4th, 2020 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    Lakes are getting warmer, so maybe by the end of the month I might be able to get in somewhere!

    On a funny note, I started jumping rope again for the first time in 25 years. It's tough! haha

    Here is a good read on social distancing from a marathon swimmer that is quick.
    https://www.marketwatch.com/story/ge...mic-2020-04-02

    Stay healthy. Wash your hands. The water will accept us back without judgment once the doors are opened again.
    Tags: covid-19
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  3. Friday 3/20/2020

    PM SCY w/ Trip @ LRRC "The End"

    This is the end, beautiful friend
    this is the end, my only friend, the end
    of our elaborate plans, the end
    of everything that stands, the end
    no safety or surprise, the end
    I'll never look into your eyes again


    ~ Jim Morrison

    400 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:15 pull w/ SP + SNKL
    200 FR kick w/ BD
    100 I.M. drill

    3x200 @ 2:35 FR kick H.A.S. w/ fins + SNKL
    100 @ 2:35 EZ
    3x200 @ 2:35 FR pull w/ paddles + SNKL
    100 @ 2:35 EZ
    2x200 @ 2:35 1st/3rd 50 @ 500 PACE

    200 EZ

    And then...
    FOR TIME:
    500 FR - 5:02.54 (57.14/1:00.89/1:01.22/1:01.66/1:01.63) - Because why not? LRRC is closing down until further notice. Figured I would throw on my suit and see what popped out. Not a bad swim. No easy speed, but under heavy training that is to be expected! Thanks for timing me, Trip!

    6x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 4100

    Have some possible options for a pool next week, but my wife may bar me from swimming. I think she was only going to let me keep going as long as the LRRC stayed open!
    Categories
    Swim Workouts
  4. Thursday 3/19/2020

    PM SCY w/ Trip @ LRRC "I'm calm like a bomb!" ~ Zach De La Rocha

    300 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 1:45 PINK pull w/ SP

    4x
    300 @ 4:00 PINK pull w/ paddles + SNKL
    3x100 @ 1:30 @ 500 PACE
    * Bonus 1:00 rest between RD3 and RD4
    RD1: 59-, :58, :58
    RD2: 59+, :58, :58+
    RD3: 59-, :58, :58
    RD4: 59-, :58, :57-

    200 FLOAT

    Total: 3500

    This may be my last blog post for a while. Governor is ordering all gyms to close. Still waiting to see how that affects the LRRC. If this is my last post, I'll catch you all on the flip-side. Or I won't.

    Trip and I made sure to go out with a bang.
    Categories
    Swim Workouts
  5. Wednesday 3/18/2020

    PM SCY w/ Trip @ LRRC

    10x100 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

    3x200 @ 2:40 D1-3 to RED (2:20, 2:13, 2:07+)
    600 @ 8:00 FR kick H.A.S. WHITE w/ fins + SNKL
    300 @ 4:00 200 PINK/100 RED (drop buoy) pull w/ paddles

    3x100 @ 1:30 @ 500 PACE (:59+, :59, :58)

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  6. Tuesday 3/17/2020

    PM SCY w/ Trip + Doug @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    400 pull w/ paddles + SNKL
    3x100 @ 2:00 D1-3 FR kick w/ BD
    4x50 @ :40 D1-4 (:33, :31, :29+, :29-)

    20x25 @ :40 (every 4th @ 1:00) no breath FR w/ perfect stroke
    - try to drop stroke count in sets of 4 (I was 11, 9, 10 <-- "Zane Grothe" Style, 8, 10)
    - 4 FL kicks max off walls
    - last 2x25 done as a 50 no breath (19 strokes on last 50)

    3x100 @ 1:30 (:56+, :56+, :57-)
    - forget racing Trip
    - forget 500 pace
    - "Let the ponies run."

    10x100 @ 1:40 SMOOTH BK

    Total: 3200

    Updated March 18th, 2020 at 09:19 PM by Calvin S

    Categories
    Swim Workouts
  7. Monday 3/16/2020

    PM SCY w/ Trip + General Wesley Clark @ LRRC "Hypoxic"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 50 FR/50 BK pull w/ SP
    400 50 FR/50 FL kick w/ fins + BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    10x200 @ 2:35
    3 - swim 2nd/4th 50 3 breaths max!
    3 - kick 75 FR H.A.S./25 FL UW S-line w/ fins + SNKL
    1 - swim SMOOTH w/ fins + paddles
    3 - swim D1-3 (2:23, 2:18, 2:12)

    100 EZ

    3x100 @ 1:30 "Zane Grothe" Style (RACE TRIP!)
    * :58+ on the last one, with no kickouts :P

    200 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  8. Mar 12 LCM

    Mar 12
    500wu
    300 drill fins
    3 x 50 fr fast / 50 ez
    50 br / 50 ez
    100 slow
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    Uncategorized
  9. Saturday 3/14/2020

    PM SCY w/ Trip, Srdan, Michael + Linda Bland* (+ Doug and Dr. J as "chief split getters") @ LRRC "Four on Seven"

    "That's great it starts with an earthquake, birds and snakes and airplanes, Lenny Bruce is not afraid..."
    ~ R.E.M.

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 FR kick w/ BD
    100 I.M. drill

    4x50 @ 1:00
    odd: 1 breath max each 25
    even: BUF

    4x25 @ :30 V.S.
    125 EZ

    4x @ 7:00
    200 DIVE FAST
    200 EZ

    175 EZ

    Total: 3200

    SHOUT OUT: Everyone who raced. Had a sizeable group today (although in hindsight not the best given current situation), and everyone was throwing down. This set is rough. Would have liked to have been under 2:00 on all of them, but given how worn down I have felt the last 10-12 days, I will take a 1:56 in practice!

    Results:
    11/24/18 (SCY) - 1:59.11 (57.15/1:01.86), 1:59.98 (58.78/1:01.20), 2:00.91 (59.16/1:01.75), 2:02.96 (1:00.34/1:02.62) (Nike brief)
    3/14/20 (SCY) - 1:56.77 (56.60/1:00.17), 1:57.97 (57.73/1:00.24), 2:00.50 (58.86/1:01.64), 2:00.80 (58.50/1:02.30) (Nike brief)

    Trip's Results:
    11/24/18 (SCY) - 2:09.71 (1:02.96/1:06.75), 2:12.28 (1:04.31/1:07.97), 2:12.22 (1:04.61/1:07.61), 2:10.79 (1:04.19/1:06.60) (Endurance jammer)
    3/14/20 (SCY) - 2:11.62 (1:03.07/1:08.55), 2:11.06 (1:04.10/1:06.96), 2:10.58 (1:04.19/1:06.39), 2:09.88 (1:03.68/1:06.20) (Endurance jammer)

    Michael's Results:
    11/24/18 (SCY) - 2:20.42 (no splits available), 2:26.96 (1:09.53/1:17.43), 2:29.46 (1:11.79/1:17.67), 2:32.09 (1:13.26/1:18.83) (Endurance jammer)
    3/14/20 (SCY) - 2:21.0 (1:06.6/1:14.4), 2:23.3 (1:08.7/1:14.6), 2:25.4 (1:08.5/1:15.9), 2:25.7 (1:09.9/1:15.8) (Endurance jammer)

    Linda Bland Results:
    3/14/20 (SCY) - 2:30.9 (1:12.6/1:18.3), 2:33.9 (1:14.7/1:19.2), 2:34.5 (1:15.8/1:18.7), 2:35.4 (1:16.0/1:19.4)

    * Linda was a top 8 finisher in the 1650 at 1975 US Nationals.
    Categories
    Swim Workouts
  10. Friday 3/13/2020

    PM SCY Solo @ LRRC "Maintenance & Hypoxic"

    600 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW FL kick in S-line
    even: first 25 UW FL kick in S-line

    16x75 "Claire Lockridge"
    4 @ 1:30 pull w/ SP
    4 @ 1:05 swim
    :40 REST
    4 @ 1:20 pull w/ SP
    4 @ 1:00 swim

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  11. Thursday 3/12/2020

    PM SCY w/ Trip @ LRRC

    400 swim every 4th 25 scull
    4x200 @ 3:00 kick 1st/last 25 UW w/ fins
    odd: FR H.A.S. + UW = FL kick in S-line w/ SNKL
    even: FR + UW = submarine kick* w/ BD

    *submarine kick = UW kick w/ board (like a submarine LOL)

    300 @ 4:00 WHITE pull w/ paddles + SNKL
    325 @ 4:00 PINK pull w/ paddles + SNKL
    350 @ 4:00 RED pull w/ paddles + SNKL
    300 @ 4:00 WHITE swim
    325 @ 4:00 PINK swim
    350 @ 4:00 RED swim
    325 @ 4:00 PINK swim w/ fins
    350 @ 4:00 RED swim w/ fins
    375 @ 4:00 BLUE swim w/ fins

    100 EZ

    3x100 @ 1:30 @ 500 PACE (1:02, 1:01, :59-)
    ^ These were not good at all.

    400 EZ kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  12. Tuesday 3/10/2020

    PM SCY Solo @ LRRC "Power & Speed"

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

    6x50 @ 1:00
    odd: 1/0 breaths per 25
    even: BUF

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    2x
    4x25 @ 1:00 FR FAST w/ chute (full closed)
    100 @ 2:00 FR PUSH FAST (:55-, :55-)
    3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
    1:15 REST

    200 EZ kick w/ fins + BD

    Total: 2800
    Categories
    Swim Workouts
  13. Monday 3/9/2020

    AM SCY Solo @ LRRC "I know you sick of this name-brand swimmer with strokes coach say he sweet like licorice"
    PM SCY w/ Trip + Srdan @ LRRC "Fk the luck st, strictly aim, no aspirations to quit the game" ~ Notorious B.I.G.

    AM Swim:

    400 swim every 4th 25 head-up scull
    300 4/3/2/1 breaths per 25 pull w/ paddles
    400 kick 50 FR/50 FL w/ fins + BD
    4x50 @ 1:00 "Progressive Scull" w/ SNKL

    4x100 @ 1:06 (1:03, 1:05, 1:05+, 1:06)
    1:06 REST
    3x100 @ 1:06 (1:03+, 1:05+, 1:05++)
    1:06 REST
    2x100 @ 1:06 (1:04, 1:05+)
    1:06 REST
    100 @ 1:06 (1:04)

    200 EZ kick w/ fins + BD

    Total: 2500

    PM Swim:

    400 swim every 4th 25 head-up scull
    4x75 @ 1:00 "Claire Lockridge" pull w/ paddles
    4x50 @ 1:00 SMOOTH FR kick w/ BD
    4x25 @ :30 V.S.
    100 EZ

    4x100 @ 2:00 BEST AVG/BLUE (:59-, :59-, :59, :58+)
    150 @ 3:00 EZ
    4x100 @ 2:00 BEST AVG/BLUE (59++, :59, :59, 1:00)
    150 @ 3:00 EZ
    4x100 @ 2:00 BEST AVG/BLUE (1:01+, 1:00+, :59, 1:00)

    400 EZ kick w/ fins + BD

    Total: 3000

    I am not sure if it was the time change, but I was just totally not feeling it today in either practice. This morning's set I could barely make the sendoff and this afternoon's set was just pure hell. I had to really compartmentalize the set, and take one 100 at a time. If I looked past the next 4 lengths of the pool, I would start to fall apart. Trip was sneaky and threw down a swift 1:00 on the final one as well, trying to sneak up on my winded ass, but I think I may have just gotten him at the touch

    Updated March 9th, 2020 at 09:47 PM by Calvin S

    Categories
    Swim Workouts
  14. Monday 3k Aerobic + Stroke Option

    by , March 9th, 2020 at 05:12 PM (Middle Aged Distance)
    Happy Monday everyone... anyone else on Spring Break this week (technically my kids, not me)?
    I've been fighting some shoulder pain this weekend (from sleeping, not swimming) so I did the main set below but cut out the stroke set so I didn't overdo it. I'm coming up with some no equipment travel workouts later in the week, so stay tuned...

    W/U (800):

    400 swim - 75fr/25st
    200 kick w/ fins
    4x50 @ :50 dr/build free w/ fins

    Main (2000):

    5x400 swim freestyle
    1 - smooth @ 5:20 (Aerobic Base - AB)
    2 - breathe every 3/5/7/9 by 50 x2 @ 5:40 (AB + :05/100)
    3 - n/s @ 5:20 (AB)
    4 - swim @ 5:00 (AB -:05/100)
    5 - 100 smooth/100 fast x 2 @ 6:00 (AB + :10/100)

    Recovery (300):

    6x50 @ 1:00 fr/bk easy

    Stroke - Optional (600):

    8x75 primary (or IMO) @ 1:30 - 25 dr/50 sw

    100 easy

    Total (no stroke): 3000
    Total (full workout): 3700

    Website:www.thelaneline.com
    FB / IG @thelaneline
    Categories
    Swim Workouts
  15. Saturday 3/7/2020

    PM SCY Solo @ LRRC “Short Lactate Set”

    400 swim every 4th 25 head-up scull
    400 kick 50 FL/50 FR w/ fins
    4x100 @ 1:20 4/3/2/1 breaths per 25 pull w/ paddles
    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    125 EZ

    125 DIVE ALL OUT (1:09-)
    3:00 REST
    100 DIVE ALL OUT (:54-)
    2:15 REST
    75 DIVE ALL OUT (:40-)
    1:30 REST
    50 DIVE ALL OUT (:25-)
    :45 REST
    25 DIVE ALL OUT (:11-)
    * no swim out allowed. Let the lactic acid bake (like the pies my mother-in-law made for my my daughter’s birthday dinner!).

    300 EZ

    Total:2800

    Only had time for a short workout today but really wanted to do some sort of dive set, so this is what I came up with. If I had more time I would probably try to go back up or do the whole thing a second time. Anyways, i definitely felt gassed by the time I stepped up for the last 25!

    Updated March 8th, 2020 at 01:03 PM by Calvin S

    Categories
    Swim Workouts
  16. Friday 3/6/2020

    AM SCY Solo @ LRRC "Maintenance and Hypoxic"
    PM SCY w/ Trip @ LRRC "VO2 MAX"

    AM Swim:

    400 swim every 4th 25 head-up scull

    3x200 @ 2:50 every 4th 25 no breath pull w/ SP

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

    8x25 @ :35 FR kick w/ BD

    8x75 @ 1:05 "Claire Lockridge" pull w/ paddles

    100 EZ

    Total: 2300

    PM Swim:

    500 swim every 4th 25 scull w/ SNKL
    2x50 @ 1:20 FR no breath
    4x100 @ 1:30 75 FR/25 BR pull w/ paddles + SNKL
    4x25 @ :30 FR kick w/ BD
    2x25 @ :30 odd: 12.5 FAST/12.5 EZ, even: 12.5 EZ/12.5 FAST
    2x25 @ :05 rest EZ

    4x50 @ :40 @ 200 PACE/BLUE (:28-, :28+, :28+, :28)
    3x100 @ 1:40 SMOOTH w/ PERFECT STROKE!
    4x50 @ :50 @ 200 PACE/BLUE (:28, :28-, :28-, :28-)
    3x100 @ 1:40 SMOOTH w/ PERFECT STROKE!
    4x50 @ 1:00 ALL OUT/PURPLE (26+, :26+, :26+, :27-)
    3x100 @ 1:40 SMOOTH w/ PERFECT STROKE!
    4x50 @ 1:10 ALL OUT/PURPLE (:27+, :27-, :26+, :26)

    100 EZ

    3x100 @ 1:30 @ 500 PACE (:59-, :59++, 1:00)

    4x100 @ 1:30 EZ

    Total: 3700

    SHOUT OUT: Trip kicked ass on this set today. He was a little chafed that I forgot to mention how well he did during yesterday's set! He tweaked things slightly so that he would act as a "rabbit" for me on the last few distances, and it really helped me get through the latter part of the set! So thanks, Trip!
    Categories
    Swim Workouts
  17. Thursday 3/5/2020

    PM SCY w/ Trip @ LRRC "Distance Day"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 3-2-1 breaths by 25 pull w/ paddles
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    3x200 @ 2:25
    2x225 @ 2:40
    250 @ 2:50
    **Straight through, no breaks!

    3x100 @ 1:30 "Zane Grothe" Style (RACE TRIP!)
    200 EZ kick w/ fins + BD

    Total: 6000

    Updated March 5th, 2020 at 09:52 PM by Calvin S

    Categories
    Swim Workouts
  18. Wednesday 3/4/2020

    PM LCM Solo @ LRRC "...I'm cooler than a polar bear's toenails..." ~ Big Boi

    Air Temp: 58
    Pool Temp: 57

    12x50 @ :15 rest
    #1 - 15M FR/35M scull
    #2 - 30M FR/20M scull
    #3 - 40M FR/10M scull
    #4-12 FR

    100 @ :15 rest FR

    6x50 @ :10 rest FR

    Total: 1000

    Today I set the record (according to Trip) for earliest person ever into the LCM pool at the Little Rock Racquet Club, AND the coldest water temperature for a swim ever: 57 degrees Fahrenheit. The air temperature was a balmy 58, partly cloudy (well mostly cloudy). This also set my personal record for coldest pool temp (was previously 59 degrees from about 22 years ago). It took me 10 minutes to work myself into the water, and my face felt like it was being punched repeatedly every time I stuck my head in the water. Eventually this changed to an awful burning sensation, like I was actually swimming in 157 degree water and being boiled alive. After the first 3-400 I was able to start swimming the whole way, but I HAD to scull at the start because I couldn't keep my face in the water that long. I was still shivering and feeling sort of crappy an hour later! It was worth it to prove to Trip that he doesn't need a wetsuit

    Updated March 27th, 2020 at 09:48 PM by Calvin S

    Categories
    Swim Workouts
  19. 2|28|20 and 3|3|20 LCM


    2|28
    800 various drills mostly with fins
    100 easy freestyle
    50 flutter kick fast 0:49/50 easy
    1200 various drills with and without fins



    3|3
    about 60 min total
    highlights
    50 fins/snorkel med 31
    50 fins med fast 28.5
    50 head-up fly kick freestyle fins/snorkel



    Spending most free time renovating kitchen, little time to swim.
    I don’t know what I am doing but I have a floor to install, cabinets, and windows. I can paint and handle the floor, but definitely not countertops

    Updated March 4th, 2020 at 07:56 PM by __steve__

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    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  20. 100 Sandwiches!

    by , March 4th, 2020 at 10:33 AM (Middle Aged Distance)
    I needed something fun and challenging for yesterday - so I created this workout that can be done two ways - the "meat" or the "bread".

    I did the "bread" side, and it was a lot harder than it looked on paper!


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    Tags: swim workout
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