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Swim Workouts

  1. Wednesday 9/2/2020

    AM SCY Solo @ LRRC "I.M."

    400 swim every 4th 25 head-up scull
    8x25 @ :45 UW FL kick
    8x50 @ 1:00 odd: drill, even: build I.M.O. in pairs

    2x
    8x25 @ :40 SMOOTH FL 1 breath max*
    3x150 @ 1:55 50 BK/50 BR/50 FR #1/2 STRONG, #3 FAST (1:45-, 1:43)
    200 SMOOTH BR kick w/ BD (Active Recovery)
    1:30 REST

    *Tried to keep a rhythm the whole time: 6 UW kicks --> break out on 7th kick --> 3 strokes --> breathe --> 4 strokes to finish

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3700
    Categories
    Swim Workouts
  2. Tuesday 9/1/2020

    PM LCM Solo @ LRRC "T-Storms coming for my practice time again!"

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 50 FR kick H.A.S./50 B&A drill/50 swim (last 25 no breath) w/ fins + SNKL

    4x200 @ 2:40 (2:33+, 2:34, 2:34, 2:34+)
    2:40 REST
    3x200 @ 2:35 (2:28+, 2:29, 2:28+)
    2:35 REST
    2x200 @ 2:30 (2:26, 2:27+)
    2:30 REST
    200 @ 2:25 (2:21)
    2:25 REST
    4x100 @ 1:20 (1:16, 1:17+, 1;18, 1:16)
    1:20 REST
    3x100 @ 1:15 (1:11, 1:13-, 1:13+)
    1:15 REST
    100 @ 1:10 (1:09++) **

    Total: 3800

    ** There was distant thunder almost from the moment I entered the water, but then a huge storm front moved in rapidly near the end of the set. I was startled with 20 meters to go by a bright flash of lightning close at hand, so I finished the 100 and got out. I was supposed to finish with 2x100 @ 1:10, 1:10 REST, 100 @ 1:05.
    Categories
    Swim Workouts
  3. Monday 8/31/2020

    AM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    3x500 @ 7:00 D1-3 (5:54, 5:39-, 5:19)

    100 FLOAT

    Total: 2100

    Thunder started rumbling as soon as I finished my 500 warm up. By the time I finished the third 500 descend, I was being asked to exit the pool. Had a long workout planned, and felt really good on the 500s. Oh well.
    Categories
    Swim Workouts
  4. Friday 8/28/2020

    PM LCM Solo @ LRRC

    Air Temp: 93*
    Pool Temp: 80
    *Heat Index of 100 (although strangely enough, it didn't feel that hot)

    500 swim every 4th 25 head-up scull

    2x
    400 @ 5:40 WHITE
    2x200 @ 2:40 #2 faster than #1
    300 @ 4:15 WHITE
    2x150 @ 2:00 #2 faster than #1
    200 @ 2:50 WHITE
    2x100 @ 1:20 #2 faster than #1
    1:15 REST

    RD1: 400, 300, 200 pull w/ paddles + SNKL; 200, 150, 100 swim
    RD2: ALL kick w/ fins; 400, 300, 200 S-line on back; 200, 150, 100 w/ BD

    100 FLOAT

    Total: 4200
    Categories
    Swim Workouts
  5. Thursday 8/27/2020

    AM SCY Solo @ LRRC "Threshold Throwback Thursday*"

    *Hopping in the Delorean and heading back to May 23, 2016, and THIS workout from pwb's blog!

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2/4/6 by 50 pull w/ SP

    100 @ 1:10
    100 @ 1:20
    2x100 @ 1:10
    100 @ 1:30
    3x100 @ 1:10
    100 @ 1:40
    4x100 @ 1:10
    100 @ 1:50
    5x100 @ 1:10
    100 @ 2:00
    6x100 @ 1:10

    400 EZ FR kick w/ fins + BD

    Total: 5000

    I have had several misfires at this set over the past 18 months, trying to make it all on 1:05. Maybe last week coming right off taper I could have done it. But the water was warm, and I have lost that "invincible" training feeling when your taper hasn't quite worn off yet. I am back to normal, and therefore 1:10 provided me just the right effort level. I stayed in the low RED range, and averaged 1:05s on all the 100s @ 1:10.

    SHOUT OUT: Patrick Brundage, Kurt Dickson, and Stewart Carroll. They did it first :P
    Categories
    Swim Workouts
  6. Tuesday 8/25/2020

    PM LCM w/ Trip @ LRRC "I.M. and D.A.B.A.*"

    Air Temp: 93 (heat index of 99)
    Pool Temp: 82 (felt cooler)

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:40 no breath last 25 pull w/ SP + SNKL

    100 @ 1:30 FRIM PINK
    200 @ 3:00 FRIM PINK
    300 @ 4:30 FRIM PINK
    400 @ 6:00 FRIM PINK
    1:00 REST
    400 @ 6:00 25 FL/75 FR
    300 @ 4:30 50 FL/50 FR
    200 @ 3:00 75 FL/25 FR
    100 @ 1:30 FL (1:14+)
    - all FL STRONG RED, all FR SMOOTH WHITE

    6x100 @ 1:40 SMOOTH FR w/ SNKL

    Total: 4600

    *Deferred Action for Butterfly Aficionados

    This practice left me totally drained. Definitely skipping a "Friday Fly Day" this week, unless Trip plans a main set that includes a lot of 50s!
    Categories
    Swim Workouts
  7. Saturday 8/23/2020

    PM LCM w/ Trip, Srdan, Noel, Doug, Dr. J, Larry, and Frank @ LRRC "Happy Birthday to you!"

    400 swim every 4th 25 head-up scull
    2x100 @ 3:00 "Rouse 100s" w/ fins

    For Larry's 60th birthday:
    60M FL FAST + 40 EZ

    For Noel's 48th birthday:
    48M FR FAST NO BREATH + 52 EZ

    For Srdan's 37th birthday:
    37M BR FAST + 63 EZ

    Total: 900

    SHOUT OUT: The birthday boys. Great group of people to swim with.
    Categories
    Swim Workouts
  8. Friday 8/21/2020

    PM LCM Solo @ LRRC

    Air Temp: 88
    Pool Temp: 79+

    500 swim every 4th 25 head-up scull
    5x100 @ 2:00 25 dog-paddle/25 3/6 drill/50 swim w/ 6-beat kick w/ SNKL
    10x50 @ 1:00 25 FR "submarine kick"/25 SMOOTH FL kick w/ fins + BD

    200 @ 2:40 1st 50 STRONG
    2x150 @ 2:00 middle 50 STRONG
    :20 REST
    3x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH w/ fins

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  9. Thursday 8/20/2020

    PM LCM w/ Trip @ LRRC "Putting Trip Strauss to the sword"

    Air Temp: 86*
    Pool Temp: 78
    *Absolutely perfect outside swimming weather. A dry-ish 86, uncommon for Central Arkansas in August. Diving in the water felt cool and crisp.

    400 swim every 4th 25 head-up scull
    400 FR kick w/ fins + BD

    5x300 @ 4:30
    2 - UNDER 3:45 (3:43, 3:42)
    2 - UNDER 3:40 (3:37+, 3:38+)
    1 - UNDER 3:35 (3:34+)

    5x100 @ 1:45 no breath last 25 pull w/ SP

    Total: 2800
    Categories
    Swim Workouts
  10. Wednesday 8/19/2020

    AM LCM Solo @ LRRC "Threshold"

    1000 SKIPS

    3x100 @ 1:45
    2 - FR
    1 - I.M.

    4x100 @ 1:15 (1:10, 1:13, 1:13, 1:13+)
    1:15 REST
    3x100 @ 1:15 (1:10+, 1:13, 1:13+)
    1:15 REST
    2x100 @ 1:15 (1:11, 1:11)
    1:15 REST
    100 @ 1:15 (1:07)

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  11. Tuesday 8/18/2020

    PM LCM Solo @ LRRC "Because I tapered...why the hell not?"

    Air Temp: 88
    Pool Temp: 78*
    Now that's what I am talkin' about!

    400 swim every 4th 25 head-up scull
    3x100 @ 1:45 no breath last 25 pull w/ paddles + SNKL
    4x50 @ :45 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    200 FR - 2:09.24 - 29.18/32.75 (1:01.93)/33.34/33.97 (1:07.31) - Not a bad swim. Another lifetime best by a few tenths. Video of the swim below:



    400 EZ

    Total: 1800
    Categories
    Swim Workouts
  12. Monday 8/17/2020

    AM SCY @ LRRC "Arkansas Dolphin Intra-Squad Meet"

    Air Temp: 90
    Pool Temp: 86
    (The conditions were not the best for racing, but you have to go with what you got!)

    300 swim every 4th 25 head-up scull
    4x75 @ 1:10 "Claire Lockridge" pull w/ paddles
    4x50 @ 1:00 FL drill
    4x25 @ :30 V.S. FL

    50 EZ
    15M DIVE FAST
    35 EZ

    2x50 @ :50 FL @ 200 PACE
    100 EZ

    200 FL - 2:01.24 - 26.85/29.75 (56.59)/31.09/33.56 (1:04.65) - So I put all my eggs in one basket here, shaving and tapering for one race. Also never have I trained LCM and then tapered for a SCY meet (but done it plenty of times the other way around!). But I also have never gotten the chance to swim a 200 FL fresh. The 200 always seemed to fall at the end of a meet, when I was already tired. My goal was to break the 2:00 barrier, and at the 170 yard mark, I was still on target. Alas, the heat finally withered me down the stretch. While it may have kept me from hitting my goal time, it would not deny me a lifetime best. At thirty-five years young, I will take a best time in the 200 yard FL. In a couple months, hopefully I get a chance to race indoors, and I KNOW I can close out those last 30 yards!

    Total: 2100 (including warm-ups and warm-down)
  13. Sunday 8/16/2020

    PM LCM Solo @ LRRC "Taper Day #11"

    400 swim every 4th 25 head-up scull

    4x50 @ 1:00 mid-pool FL drill

    100 EZ

    4x25 @ :35 V.S. FL

    200 EZ

    Total: 1000
    Categories
    Swim Workouts
  14. Thursday 8/13/2020

    AM SCY Solo @ LRRC "Taper Day #10"/"Meet Warm-up"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:10 "Claire Lockridge" pull w/ paddles
    8x50 @ 1:00
    4 - FL drill
    4 - mid-pool FL swim, fast inside flags, fast breakouts, 6 SMOOTH FR strokes in middle of pool

    4x25 @ :30 V.S. FL

    200 EZ

    Total: 1300
    Categories
    Swim Workouts
  15. Wednesday 8/12/2020

    AM SCY Solo @ LRRC "Taper Day #9"/"Pace Day"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:10 "Claire Lockridge" pull w/ paddles
    4x50 @ 1:00 FL drill
    4x25 @ :30 V.S FL

    4x50 @ :50 FL @ 200 PACE (:29, :29+, :29-, :29-)

    400 EZ 50 swim/50 kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  16. Tuesday 8/11/2020

    PM LCM Solo @ LRRC "Taper Day #8"

    400 swim every 4th 25 head-up scull
    4x50 @ 1:00 FL drill (mid-pool)
    50 EZ
    2x25 DIVE FAST 15M FL aim for easy speed!!
    50 EZ
    4x25 @ :35 V.S. FL (mid-pool)
    50 EZ
    50 DIVE FAST FL aim for easy speed!! (30.45)
    50 EZ

    200 EZ FR kick w/ fins + BD

    Total: 1400
    Categories
    Swim Workouts
  17. Monday 8/10/2020

    AM LCM Solo @ LRRC "Taper Day #7"

    500 swim every 4th 25 head-up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 FR kick w/ fins + BD
    4x50 @ :40 PINK
    4x25 @ :35 V.S.

    3x100 @ 4:00
    #1 - broken :10 rest @ 50 (1:01-)
    #2 - broken :10 rest @ 25/75 (1:00)
    #3 - broken :10 rest @ 25/50/75 (:59-)

    200 EZ FR kick w/ fins + BD

    Total: 2000
    Categories
    Swim Workouts
  18. Saturday 8/8/2020

    AM SCY Solo @ LRRC "Taper Day #6"/"Pace Day"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:15 "Claire Lockridge" pull
    12x25 FL
    4 @ :40 drill
    4 @ :35 SMOOTH/perfect stroke
    4 @ :30 V.S.

    50 EZ

    6x50 FL @ 200 PACE
    1 @ 1:10 (:30-)
    2 @ 1:00 (:29-, :29)
    1 @ :50 (:29)
    2 @ :40 (:29+, :30-)

    250 EZ FR kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  19. Friday 8/7/2020

    PM LCM Solo @ LRRC "Taper Day #5" or "Fifteen hundred on the house"

    Air Temp: 88
    Pool Temp: 82

    500 swim every 4th 25 head-up scull

    5x100 @ 1:40 last 25 no breath pull w/ SP + SNKL

    10x50 @ 1:00 FL kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  20. Thursday 8/6/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Taper Day #4"

    200 SMOOTH FR
    4x150 @ 2:45 50 3/6 drill/50 Dressel drill/50 swim w/ SNKL

    2x
    200 @ 3:30 SMOOTH swim w/ 6-beat kick w/ SP
    4x50 @ 1:00 GOLF
    :30 REST
    3x100 @ 1:30 D1-3 to RED (1:14, 1:12-, 1:09, 1:15, 1:12, 1:08)

    200 FLOAT

    Total: 2400
    Categories
    Swim Workouts
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