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Swim Workouts

  1. Friday 10/30/2020

    PM SCY w/ Trip + Jack @ LRRC

    500 swim every 4th 25 head-up scull

    6x300
    3 @ 4:00 100 pull/100 kick w/ BD/100 swim
    3 @ 4:30 D1-3 to FAST (NT, 3:15+, 3:02+)

    100 EZ

    6x100 @ 1:30 swim every 2nd/4th 25 1 breath max

    3x
    4x25 @ :45 12.5 FAST/12.5 EZ w/ bucket (1/3 full RD1/RD2, full RD3)
    :30 REST
    100 @ 2:00 FAST (1:17-, 1:17+, :52++)
    3x100 @ 1:35 SMOOTH BK
    :45 REST
    RD1/RD2 - FR kick w/ BD
    RD3 - FR swim

    100 FLOAT

    Total: 4600
    Categories
    Swim Workouts
  2. Thursday 10/29/2020

    PM SCY w/ Little Rock Masters (first half) and Solo (second half) @ LRRC

    500 swim
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD

    150
    125
    100
    75
    50
    25
    All @ :20 REST PINK

    25 EZ

    9x100 @ 1:30 D1-3, 4-6, 7-9 to RED

    100 EZ

    6x200 @ 2:30 PINK pull w/ paddles + SNKL
    8x100 @ 1:30 SMOOTH FR kick w/ fins + BD
    16x50
    3 @ :30 FAST NO BREATH
    1 @ 1:00 EZ

    100 EZ

    Total: 5050
    Categories
    Swim Workouts
  3. Wednesday 10/28/2020

    AM SCY Solo @ LRRC

    4x500
    1 @ 8:00 swim every 4th 25 head-up scull
    1 @ 7:30 FR kick w/ fins + BD
    1 @ 7:00 pull w/ SP + SNKL
    1 @ 6:30 STRONG N.S.

    10x200 @ 2:45 FR kick H.A.S. w/ fins + SNKL

    4x100 @ 1:05 (1:02, 1:03, 1:04-, 1:04-)
    1:05 REST
    3x100 @ 1:05 (1:03, 1:03+, 1:03)
    1:05 REST
    2x100 @ 1:05 (1:00-, 1:01-)
    1:05 REST
    100 @ 1:05 (:57-)

    200 FLOAT

    Total: 5200
    Categories
    Swim Workouts
  4. Tuesday 10/27/2020

    PM SCY w/ Trip @ LRRC

    6x300 w/ fins + SNKL
    1 @ 4:30 FR kick H.A.S.
    1 @ 4:00 150 FR kick H.A.S./150 FR swim
    1 @ 3:30 FR swim

    2x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 V.S.

    20x100 @ 1:30
    2 - I.M. RED
    1 - FR PINK

    6x100 @ 1:30 FR swim last 25 NO BREATH

    800 EZ FR kick w/ fins + BD

    Total: 5800
    Categories
    Swim Workouts
  5. Monday 10/26/2020

    AM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    500 @ 6:15 pull w/ SP + SNKL
    4x125 @ 2:00 FR kick H.A.S. first/last 25 UW w/ fins + SNKL
    400 @ 5:00 pull w/ SP + SNKL
    4x100 @ 1:10
    300 @ 3:45
    4x75 @ 1:00 "Claire Lockridge" pull w/ paddles
    200 @ 2:30
    4x50 @ :35
    100 @ 1:15
    4x25 @ :30 FAST NO BREATH

    12x200 w/ fins
    odd @ 2:50 FR kick w/ BD
    even @ 2:30 BK swim w/ 6 FL kicks off every wall

    200 FLOAT

    Total: 6100
    Categories
    Swim Workouts
  6. Thursday 10/22/2020

    AM SCY Solo @ LRRC "Recovery" or "Sending My Shoulders On Vacation"

    10x100 @ :10 rest FR kick H.A.S. w/ SNKL

    10x200 @ 2:50 FR kick w/ fins + BD

    8x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW FL kick
    even: first 25 UW FL kick

    Total: 4000

    In other news, Tuesday morning it was officially announced that the LRRC will not be putting up the bubble over the SCY pool this winter. So it looks like I will be swimming outside all winter. Any of you Northern California/Southern Florida readers, @ me with tips :P
    Categories
    Swim Workouts
  7. Wednesday 10/21/2020

    AM SCY Solo @ LRRC "Aerobic Capacity I.M." **

    ** Workout lifted directly from Wednesday, 9/11/2013

    2x
    300 swim every 4th 25 head-up scull
    8x50 @ 1:00 I.M.O. in pairs
    odd: k/dr
    even: dr/bld

    5x200 @ 2:30 pull w/ SP + SNKL
    100 EZ

    2x
    4x75 @ 1:40 FL/BK/BR no breath on FL
    6x50 @ :40 BK
    6x50 @ :45 BR
    6x50 @ :35 FR
    300 @ :30 REST I.M. kick active recovery w/ BD

    300 FLOAT

    Total: 6100
    Categories
    Swim Workouts
  8. Tuesday 10/20/2020

    PM SCY w/ Trip + Doug (for the start work) @ LRRC "Threshold/Pace"

    500 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD

    4x25 @ :30 V.S.
    100 EZ

    3x
    300 @ 4:00 HOLD UNDER 3:15 and D1-3
    3x100 @ 1:30 @ 500 PACE
    1:00 REST

    RD1: 3:13+, :59-, :59-, :58+
    RD2: 3:11-, :59+, :59-, :59-
    RD3: 3:09, :59-, :59-, :57+

    6x100 @ 1:30 FR kick H.A.S. last 25 UW FL w/ fins + SNKL

    4x12.5 working on starts
    350 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  9. Monday 10/19/2020

    AM SCY Solo @ LRRC

    2x
    300 swim every 4th 25 head-up scull
    4x100 @ 1:15 pull w/ SP + SNKL
    12x25 @ :40
    odd: B&A drill
    even: UW FL kick

    5x
    300 @ 3:30 PINK
    200 @ 2:20 PINK
    100 @ 2:10 BLUE BEST AVG (:58+, :58-, :58-, :58-, :55+)

    200 FLOAT

    Total: 5200
    Categories
    Swim Workouts
  10. Sunday 10/18/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 75
    Pool Temp: 65

    6x300 @ :15 rest w/ fins + SNKL
    #1 - FR kick H.A.S.
    #2 - 150 FR kick H.A.S./150 swim
    #3 - swim

    100 @ 1:30 pull w/ paddles + SNKL
    200 @ 3:00 pull w/ paddles + SNKL
    300 @ 4:30 pull w/ paddles + SNKL
    400 @ 6:00 pull w/ paddles + SNKL
    400 @ 6:00 STRONG (5:12)
    300 @ 4:30 beat 300 split from 400 (3:50)
    200 @ 3:00 beat 200 split from 300 (2:29)
    100 @ 1:30 beat 100 split from 200 (1:10-)

    6x100 @ 1:45 FR kick w/ fins + BD

    Total: 4400
    Categories
    Swim Workouts
  11. Saturday 10/17/2020

    AM SCY w/ Srdan + Larry @ LRRC "Happy Sprinterday!"

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

    4x25 @ :35 V.S.
    100 EZ

    4x
    50 @ :50 DIVE PURPLE to feet
    25 @ :40 UW no breath + hook up to parachute
    4x25 @ :00 12.5 BURST/12.5 EZ w/ cute (continuous)
    50 PUSH PURPLE beat goal 100 2nd 50 split.
    175 EZ

    300 EZ FR kick w/ fins + BD

    Total: 3000

    SHOUT OUT: Larry crushed this set. First of all, and most importantly, he made it through all four rounds. Second, he threw down a super swift :25 on the 3rd dive 50 (hand touch) and a sterling :26 on the last push 50. I think you are turning the corner, buddy! Srdan was :25- on the first dive 50 and :24s on the rest, and averaged :24 mid on the push ones. I was the only one who made the 25 underwater no breath every time though...

    RESULTS:
    Dive 50: :25-, :24, :24, :25+ (missed turn on last one)
    Push 50: :25-, :25--, :25--, :24+

    Updated October 18th, 2020 at 09:45 AM by Calvin S

    Categories
    Swim Workouts
  12. Friday 10/16/2020

    AM SCY Solo @ LRRC "Recovery"

    500 swim every 4th 25 head-up scull

    8x75 @ 1:00 "Claire Lockridge" pull w/ paddles
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 SMOOTH

    Total: 1600
    Categories
    Swim Workouts
  13. Thursday 10/15/2020

    AM SCY Solo @ LRRC "I.M."

    600 swim every 4th 25 head-up scull
    8x50 @ :50 I.M.O. in pairs
    odd: kick/dr
    even: dr/sw

    100 @ 1:20 WHITE
    200 @ 2:20 PINK
    300 @ 3:20 RED
    100 @ 1:40 I.M. WHITE
    200 @ 2:40 I.M. PINK
    300 @ 3:40 I.M. RED

    300 EZ FR kick w/ fins + BD

    Total: 2500
    Categories
    Swim Workouts
  14. Wednesday 10/14/2020

    AM SCY Solo @ LRRC "Aerobic"

    500 swim every 4th 25 head-up scull

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10
    :20 REST
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55
    :10 REST
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :35
    :20 REST
    100 @ 1:15 pull w/ paddles + SNKL
    4x25 @ :30 FAST NO BREATH
    2:00 REST

    500 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  15. Monday 10/12/2020

    AM SCY Solo @ LRRC "The Basil Hicks Set"

    500 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD

    3x500 @ 6:15 D1-3 (5:48, 5:43, 5:34)
    5x300 @ 3:30 D1-5 (3:26, 3:25, 3:24, 3:22, 3:18+)
    1:15 REST
    5x100 @ 1:15
    50 @ 1:15 EZ
    5x100 @ 1:10
    50 @ 1:10 EZ
    5x100 @ 1:05

    400 EZ FR kick w/ fins + BD

    Total: 6000
    Categories
    Swim Workouts
  16. Sunday 10/11/2020

    PM LCM w/ Trip + Larry @ LRRC

    Air Temp: 81
    Pool Temp: 69+

    600 swim every 4th 25 head-up scull

    10x200 @ 3:10 SMOOTH

    5x100 @ 1:45 swim every 4th 25 no breath w/ fins

    Total: 3100
    Categories
    Swim Workouts
  17. Saturday 10/10/2020

    PM SCY Solo @ LRRC "SKITTLES"

    500 swim every 4th 25 head-up scull
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD

    6x50 @ :40 PINK
    4x25 @ :30 V.S.
    100 EZ

    2x
    150 @ 1:40 RED
    150 @ 2:10 WHITE
    150 @ 2:40 BLUE (1:27, 1:26+)

    3x
    100 @ 1:05 RED
    100 @ 1:20 WHITE
    100 @ 1:35 PINK
    100 @ 1:50 BLUE (:57-, :57-, :56-**)

    4x
    50 @ :35 RED
    50 @ :45 WHITE
    50 @ :55 PINK
    50 @ 1:05 RED
    50 @ 1:15 BLUE (:26-, :26-, :25, :25-)

    ***Done straight through, no breaks between sets.***

    400 EZ FR kick w/ fins + BD

    Total: 5000

    ** Was really happy with that last fast 100 because the first two I decelerated into my turns, and glided into 2 mediocre dolphin kicks off each wall. Told myself on the last one I would do everything flags to flags the same, just really accelerate into the turns and stick in an extra fast dolphin kick coming off the wall. The result was a whole second difference

    Updated October 11th, 2020 at 09:48 AM by Calvin S

    Categories
    Swim Workouts
  18. Friday 10/9/2020

    AM SCY Solo @ LRRC "Friday Fly Day"

    500 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD

    2x
    25 @ :30 UW FL kick
    25 @ :30 L-arm FL
    25 @ :30 R-arm FL
    25 @ :30 UW FL kick
    25 @ :30 6-kick UW recovery FL
    25 @ :30 FL w/ FR kick
    25 @ :30 UW FL kick
    2x25 @ :30 STRONG FL
    :30 REST

    5x100 @ 1:30 FL kick ever 4th 25 "submarine" w/ fins + BD

    300 EZ

    Total: 2250
    Categories
    Swim Workouts
  19. Thursday 10/8/2020

    AM SCY Solo @ LRRC "Recovery"

    500 swim every 4th 25 head-up scull

    12x300
    4 @ 3:45 pull w/ paddles + SNKL
    4 @ 4:30 FR kick w/ fins + BD
    4 @ 3:35 PINK

    100 FLOAT

    Total: 4200
    Categories
    Swim Workouts
  20. Wednesday 10/7/2020

    AM SCY Solo @ LRRC "I.M."

    2x
    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ 1:00 25 dr/25 bld 2x I.M.O. (no FR)

    4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
    3x200 @ 2:30 100 BK/50 BR/50 FR
    :30 REST
    4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
    3x200 @ 2:35 50 BK/100 BR/50 FR
    :30 REST
    4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
    3x200 @ 2:25 50 BK/50 BR/100 FR

    200 FLOAT

    Total: 4400
    Categories
    Swim Workouts
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