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Swim Workouts

  1. 5/23/2020

    PM LCM Solo @ LRRC “Recovery”

    Air Temp: 82
    Pool Temp: 76

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 swim
    300 @ 3:45 swim
    1:15 REST

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    3x100 @ 1:30 SMOOTH
    2x50 @ :10 rest w/ buoy + SNKL
    #1 - progressive scull
    #2 - 25 pull/25 fast catch scull (aka “doggy paddle“)

    Total: 2600
    Categories
    Swim Workouts
  2. Saturday 5/23/2020

    PM LCM Solo (w/ Srdan as "Chief Split-Getter" and Trip + Marvin spectating) "Acid Trippin'" or "Six on Five"

    Air Temp: 87
    Pool Temp: 75
    (Really cannot get much better conditions than that)

    400 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x50 @ :40 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    100 EZ

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

    Total: 3100

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)
    3/2/19 (SCY) - 53.05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)
    6/8/19 (LCM) - 1:04.60* (31.00/33.60), 1:03.62 (30.80/32.82), 1:05.71 (31.65/34.06), 1:06.08 (32.33/33.75), 1:07.56 (32.48/35.08), 1:07.51 (32.60/34.91) (Finis Brief, *forgot to remove drag suit on #1)
    2/2/20 (SCY) - 53.5, 55.6, 56.2, 56.8, 56.1, 56.9 (Nike Brief)
    5/23/20 (LCM) - 1:02.78 (29.92/32.86), 1:04.50 (31.08/33.42), 1:04.75 (30.90/33.85), 1:05.78 (31.68/34.10), 1:06.56 (32.16/34.40), 1:07.07 (32.10/34.97) (Nike Brief)

    SHOUT OUT: Srdan, for sticking around to time me. I really hit the wall after #4. This set is so much tougher when done LCM! I didn't feel like I died too much, but I will definitely be feeling this set tomorrow!
    Categories
    Swim Workouts
  3. Thursday 5/21/2020

    PM LCM w/ Trip @ LRRC "Recovery"

    Air Temp: 81
    Pool Temp: 73++

    500 swim every 4th 25 head-up scull

    10x200 @ 3:00 SMOOTH

    Total: 2500

    Nothing special today. Trip was being weird on the last couple 200s, but other than that, very nondescript practice today.

    Updated May 22nd, 2020 at 10:08 AM by Calvin S

    Categories
    Swim Workouts
  4. Wednesday 5/20/2020

    AM LCM Solo @ LRRC

    Air Temp: 55*
    Pool Temp: 70
    * So much cooler because I swam at 6:00 am.

    2x300 @ :20 rest w/ SNKL
    #1 - 75 FR/25 H.A.S. kick
    #2 - 75 FR/25 scull

    4x200 @ 2:40 (2:37, 2:38, 2:38, 2:38)
    1:20 REST
    3x200 @ 2:40 (2:36, 2:38, 2:37)
    1:20 REST
    2x200 @ 2:40 (2:34, 2:35)
    1:20 REST
    200 @ 2:40 (2:27) <-- N.S. 1:14/1:13

    9x100 @ 1:40 SMOOTH FR kick w/ fins + BD

    Total: 3500

    Updated May 20th, 2020 at 05:56 PM by Calvin S

    Categories
    Swim Workouts
  5. Tuesday 5/19/2020

    AM SCY Solo @ LRRC “Threshold”

    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    8x25 @ :30 V.S.
    200 EZ

    100 @ 1:05
    100 @ 1:20
    2x100 @ 1:05
    100 @ 1:30
    3x100 @ 1:05
    100 @ 1:40
    3x100 @ 1:05
    100 @ 1:30
    2x100 @ 1:05
    100 @ 1:20
    100 @ 1:05

    300 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  6. Monday 5/18/2020

    PM LCM w/ Trip + Marvin @ LRRC "Break on through, to the other side"

    Air Temp: 73
    Pool Temp: 73++

    Trip said it was the one year anniversary of (a) me dropping a nearly lifetime best 400M FR after being basically out of the water for 10 days on a Disney Cruise, and (b) him going over 5:00 in the 400M FR twice in one month (he said that had never happened before). Ergo, we did THIS:

    4x300 w/ fins + SNKL
    1 @ 4:45 FR kick H.A.S.
    1 @ 4:25 100 swim/200 kick H.A.S.
    1 @ 4:05 200 swim/100 kick H.A.S.
    1 @ 3:45 swim

    100 SMOOTH
    4x25 @ :30 V.S.
    100 SMOOTH

    4x400 @ 6:00 MUST HOLD UNDER 5:00 (4:56, 4:58, 4:59+, 4:59-**)
    ** BONUS 1:00 after #3

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  7. Sunday 5/17/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 73
    Pool Temp: 72

    2x
    4x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :15 REST
    4x100 @ 2:15 "Rouse 100s" w/ fins

    6x300 @ 4:30
    3 - tight D1-3 but HOLD UNDER 3:50 (3:48, 3:47+, 3:47-)
    3 - D1-3 to FAST (4:11, 3:57+, 3:42)

    7x100 @ 1:45 FR kick H.A.S. w/ fins + SNKL

    Total: 4500
    Categories
    Swim Workouts
  8. Friday 5/15/2020

    PM LCM Solo (last 4 100s w/ Trip) @ LRRC

    Air Temp: 77
    Pool Temp: 70

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :15 REST

    2x
    3x100 @ 2:15 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x100 @ 1:40 light D1-3 (1:20+, 1:19, 1:17+)
    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  9. Thursday 5/14/2020

    PM LCM Solo @ LRRC

    Air Temp: 77
    Pool Temp: 68

    5x100 @ :10 rest 75 FR kick H.A.S./25 scull w/ SNKL

    8x200 @ 3:10 FR kick H.A.S. 12.5M UW off all walls w/ fins + SNKL
    #1 - first 25 UW
    #2 - second 25 UW
    #3 - etc.

    100 FLOAT

    Total: 2200
    Categories
    Swim Workouts
  10. Wednesday 5/13/2020

    PM LCM Solo @ LRRC

    Air Temp: 77
    Pool Temp: 66

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 swim
    300 @ 3:45 swim

    4x100 @ 1:30 SMOOTH

    100 EZ

    Total: 2300

    Updated May 14th, 2020 at 03:54 PM by Calvin S

    Categories
    Swim Workouts
  11. Tuesday 5/12/2020

    PM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    12x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW FL kick
    even: first 25 UW FL kick

    2x200 @ :20 rest 25 FR/25 BR kick w/ BD

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  12. Monday 5/11/2020

    PM LCM Solo @ LRRC "A Case of the Mondays"

    Air Temp: 66
    Pool Temp: 69++

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 REST

    Total: 1200

    Still felt run down from Thursday/Friday/Saturday. Taking Sunday off didn't do enough. I just checked out halfway through warm-up. Sometimes you just need a mental health day at the pool
    Categories
    Swim Workouts
  13. Saturday 5/9/2020

    PM SCY w/ Srdan @ LRRC "Power, Speed, Lactic Hold"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 50 BK/50 FR pull
    400 50 FR/50 FL kick w/ fins + BD

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x50 D1-4 w/ interval
    1 @ :45
    1 @ :40
    1 @ :35
    1 @ :30

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

    200 EZ

    3x
    6x25 @ 1:00 12.5 BLUE/12.5 EZ (I forgot my parachute so my pocket drag suit had to suffice here for resistance)
    100 @ 2:00 push PURPLE (54.6, 54.5, 54.0)
    3x100 @ 1:15 "Lactic Hold" w/ 4/6/2 turns
    1:15 REST

    350 EZ FR kick w/ fins + BD

    Total: 4000

    Srdan and I absolutely shredded this practice. He was 54.6, 56.1, 54.6 for his three push 100s. My times were a little slower than last time we did this on 4/25, but I was far more consistent. We had initially planned to go off the blocks LCM, but the staff had not installed the blocks yet, so the plan is next Saturday, if they have the blocks in, to suit up and dive. But today's workout was a good substitute for a dive set. Just an all around fantastic practice. Here's hoping more of you in the coming weeks are able to have days like this too!
    Categories
    Swim Workouts
  14. Friday 5/8/2020

    PM LCM w/ Trip + Srdan @ LRRC

    Air Temp: 66
    Pool Temp: 71

    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 50 H.A.S. kick/50 B & A drill/25 BUF/12.5 FAST/12.5 EZ w/ fins + SNKL
    5x100 @ 1:30 breathe every 4 pull w/ SP
    8x50 @ :55 FR kick w/ fins + BD
    100 EZ

    30x50 @ :50
    3 @ 400 PACE
    1 EZ
    (had two 34.1s, three 32.9s, and the last one was 32.1, the rest were :33.3 - :33.8)

    5x100 @ 1:40 EZ FR w/ 4/6/2 turns

    Total: 4000
    Categories
    Swim Workouts
  15. Thursday 5/7/2020

    PM LCM Solo @ LRRC

    Air Temp: 73
    Pool Temp: 72+

    6x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 rest

    4x200 @ 3:20 FR kick w/ fins + BD
    100 EZ

    4x100 @ 1:15 (1:11, 1:12+, 1:13+, 1:14)
    1:15 REST
    3x100 @ 1:15 (1:11+, 1:14-, 1:14)
    1:15 REST
    2x100 @ 1:15 (1:10, 1:14)
    1:15 REST
    100 @ 1:15 (1:08)

    200 EZ

    Total: 3000

    Updated May 8th, 2020 at 06:17 PM by Calvin S

    Categories
    Swim Workouts
  16. Wednesday 5/6/2020

    PM LCM w/ Trip @ LRRC "Back for the first time"

    Air Temp: 75
    Pool Temp: 74

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 swim
    300 @ 3:45 swim

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

    10x200 @ 3:00 SMOOTH

    100 EZ

    Total: 4400

    SHOUT OUT: The movers and shakers who got the governor to amend his "phase 1" of the "reopening plan" to allow for the LRRC to have lap swimming.
    Categories
    Swim Workouts
  17. Sunday 5/3/2020

    PM LCM w/ Trip @ "Undisclosed Location"

    Air Temp: 77
    Pool Temp: 72

    4x w/ SNKL
    75 swim
    50 FR kick H.A.S.
    25 scull

    400 FR kick w/ fins + BD

    100 @ 1:30 swim UNDER 1:15 (1:13)
    200 @ 3:00 swim UNDER 2:30 (2:29)
    300 @ 4:30 swim UNDER 3:45 (3:45+)
    400 @ 6:00 swim UNDER 5:00 (4:59+)
    400 @ 6:00 swim UNDER 4:40 w/ fins (4:38)
    300 @ 4:30 swim UNDER 3:22 w/ fins (3:20)
    200 @ 3:00 swim UNDER 2:10 w/ fins (2:09)
    100 @ 1:30 ​swim UNDER 1:02 w/ fins (:58+)

    6x100 @ 1:40
    3 - FR swim w/ SNKL
    3 - FR kick H.A.S. w/ fins + SNKL

    Total: 3600
    Categories
    Swim Workouts
  18. Saturday 5/2/2020

    PM LCM w/ Trip @ "Undisclosed Location" "Recovery"

    Air Temp: 82
    Pool Temp: 73

    5x100 @ :15 rest FR swim
    4x100 @ :15 rest BK swim

    5x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    100 FLOAT

    Total: 2000

    Totally done in from yesterday's VO2 MAX set. Kicking ass on sets like that makes me feel younger than I am, but then I wake up the next morning and realize I am old. My stroke was stale, my shoulders were sore, I had no kick. But I also think I am feeling the combined effects of continuously swimming, since March 16th, with only three days off, including a stretch of 19 and (currently) 20 days straight. To those of you who might read this and get jealous or think I am bragging, know that every day I got in the water I didn't take it for granted because I know most of you out there cannot swim. When I pushed it, I swam hard as much for all of you who couldn't do a workout as I did for myself. Meanwhile, I just floated through practice today. It was a waste of a gorgeous day to hit LCM hard, but hopefully tomorrow I come back more rested.

    Updated May 2nd, 2020 at 09:57 PM by Calvin S

    Categories
    Swim Workouts
  19. Friday 5/1/2020

    PM SCY w/ Srdan @ "Undisclosed Location" "VO2 MAX"/"Swim every practice like it could be your last"

    400 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    10x50 @ :35 PINK pull w/ paddles
    300 EZ

    8x50 @ :45 @ 200 PACE/BLUE (:27.5, :28.0, :27.8, :28.1, :27.9, :28.0, :27.9, :28.1)
    100 @ 3:00 EZ
    6x50 @ 1:00 @ 200 PACE/BLUE (:27.5, :27.4, :27.5, :27.6, :27.5, :27.5)
    100 @ 3:00 EZ
    4x50 @ 1:15 ALL OUT/PURPLE (:25.8, :26.1, :25.9, :26.2)
    100 @ 3:00 EZ
    2x50 @ 1:30 ALL OUT/PURPLE (:26.0, :26.0)

    400 EZ FR kick w/ fins + BD

    Total: 3500

    SHOUT OUT: My training partner today. Srdan threw down with me the whole set. This one had us both barely able to climb out of the water at the end. Srdan dropped the fasted 50 split of the set with a super speedy 24.9 on the first one of the last set of two. However, I think he would agree that my overall average was a hair faster than his . Great job today, man!

    Updated May 1st, 2020 at 11:51 PM by Calvin S

    Categories
    Swim Workouts
  20. Thursday 4/30/2020

    PM SCY Solo @ "Undisclosed Location"

    2x w/ fins + SNKL
    300 @ 4:30 FR kick H.A.S.
    300 @ 4:00 150 FR kick H.A.S./150 swim
    300 @ 3:30 swim

    200 EZ (to swim out the fins)

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

    8x125 @ 1:40 pull w/ paddles + SNKL

    400 EZ FR kick w/ fins + BD

    Total: 4400
    Categories
    Swim Workouts
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