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  1. 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
  2. 8/22/20 Workout

    by , August 22nd, 2020 at 04:32 PM (Swimming Through Jello)
    8/22/2020 Garage Workout
    Volume squats + Running + Power Jerk

    5 min general warmup + barbell warmup

    Front squat - 135/3, 185/3, EMOM 8 - 215/2,2,2,2,2,2,2,2

    5 min PJ warmup

    Alternating (+4 sets of jerks at end)
    a) Power Jerk 225/1 x 8 on 1:00
    b) 1/3 mi run d1-3 on 3:00 - 1:52, 1:44, 1:36

    Updated August 22nd, 2020 at 05:03 PM by JPEnge

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  3. 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
  4. 8/21/20 Workout

    by , August 21st, 2020 at 12:51 PM (Swimming Through Jello)
    8/21/2020 Pool Workout

    No room for Masters, but coach told me I could swim with the kids today! Double-edged sword, I am absolutely wiped out!

    2x(300 fr :30R + 200 SKiDS :20R + 100 IM :10R)

    2x(300 IM k/d/s :30R + 200 fr neg split :20R + 100 k fast :10R)

    6x(150 p :15R + 25 w/fins fast UW :15R + 25 fast :15R)

    12x100 1:30
    1 - fr moderate
    2 - 75 fr mod/25 br fast
    3 - 50 fr mod/50 fl r/l arm fast
    4 - 25 fr mod/75 bk fast

    200 warmdown

    5000y
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  5. 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
  6. 8/20/20 Workout

    by , August 20th, 2020 at 01:44 PM (Swimming Through Jello)
    8/20/2020 Garage Workout

    No word on swimming Friday or not. I miss racing so dang much... I just really want to try to blast a 50 back or something right now. Snatches in the garage will have to do for the moment, I guess.

    5 min general warmup + barbell warmup

    Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM 10 - 175/1,1,1,1, 180/1,1,1, 185/1,1, 190/1

    3 minute strip bar and movement prep

    EMOM 10 -
    a) BB row - 135/5, 145/5, 155/5, 165/5, 175/5
    b) Ring dip - 6, 7, 8, 9, 10

    Oh, dang it! I just realized why I had more time between snatches and upper body work... I forgot to do my pulls!
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  7. 8/19/20 Workout

    by , August 20th, 2020 at 10:15 AM (Swimming Through Jello)
    8/19/2020 Garage Workout

    Turns out that Masters didn't get any pool space yet, so back to the garage. Hoping for a pool workout Friday.

    5 minute general warmup

    2 minute movement prep

    *All with 20# weighted vest*
    AMRAP 12
    50 air squats
    50 lateral over DB hops
    50 RKBS 53#
    50 lunge steps 25# DBs
    50 push press 25# DBs
    1 round + 44 lunge steps

    3:00 rest

    AMRAP 6
    25 air squats
    25 lateral over DB hops
    25 RKBS 53#
    25 lunge steps 25# DBs
    25 push press 25# DBs
    1 round + 21 lunge steps

    //Did this workout back in June, about a 20 rep improvement in each piece, so that's cool.
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  8. 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
  9. 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
  10. 8/18/20 Workout

    by , August 18th, 2020 at 01:44 PM (Swimming Through Jello)
    8/18/2020 Garage Workout

    5 minute general warmup

    Back Squat - 135/5, 185/2, 225/2, 255/2, E2MOM 270/2, 255/4, 240/6, 225/10

    4 minute rest/conditioning prep

    3 rounds for time
    20 lateral over KB burpee
    20 KB sn 53# (10 per arm)
    20 KB goblet squat 53#
    11:06

    Hoping I get to swim tomorrow, supposed to be a lane or two for Masters but it sounds like the club senior groups pretty well filled both morning practices yesterday so I'm not optimistic...
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  11. 8|17|20 SCY

    8 x 50 fr on 3:00, pushed
    30 on most
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  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. 8/17/20 Workout

    by , August 17th, 2020 at 03:03 PM (Swimming Through Jello)
    Practice schedule changing this week as the age groupers start to have school again. So coach asked us to take Monday off to figure out where will be best for the Masters to fit in. Garage workout it is!

    8/17/2020 Garage Workout

    5 min general warmup + barbell warmup

    3 Power Clean + Power Jerk + Split Jerk - 135/3+1+1, 165/3+1+1, E2MOM 185/3+1+1x5

    EMOM 15
    1 - Depth Jumps - 30"x3, 34"x3, 38"x3, 42"x3, 45"x3 (plus an extra set at the end for fun)
    2 - DB Shoulder Press - 25# per hand x15
    3 - Single Leg RDL - 53#x8 per leg
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  14. 8/15/2020 Workout

    by , August 17th, 2020 at 12:27 PM (Swimming Through Jello)
    8/15/2020 Garage Workout

    5 minute general warmup

    Front Squat - 135/4, 185/4, EMOM - 205/3,3,3,3,3,3

    5 min power jerk warmup

    Alternating rounds (with extra PJ round at the end for 5 sets)
    PJ 3x205# on 1:00
    1/3 mi run on 3:00 (d1-3 - 1:50, 1:47, 1:43)
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  15. 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
  16. 8/14/20 Workout

    by , August 14th, 2020 at 11:54 AM (Swimming Through Jello)
    Friday, 8/14/2020 Pool Workout

    2x(2x150 fr 2:15 + 3x75 fr 1:05)

    2x(2x100 IM 1:30 + 2x50 bk :50}

    All :15 rest:
    200 p 80%
    100 k 80%
    2x100 p d to 90%
    2x50 k d to 90%
    4x50 p d to 100%
    4x25 k d to 100%

    4x(75 fast 1:30 + 50 ez 1:00
    50 fast 1:00 + 50 ez 1:00
    25 fast 1:00)
    rd 1 - fr; rd 2 - k; rd 3 - fl/bk/br, fl/bk, fl; rd 4 - k/fins

    100 ez
    100 fl for time (:56.7)
    300 ez

    4050y
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  17. 8/13/20 Workout

    by , August 13th, 2020 at 01:00 PM (Swimming Through Jello)
    8/13/2020 Garage Workout

    5 min general warmup

    Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM - 175/1x5, 180/1x3, 185/1x2

    On 1:15 - Snatch Pulls - 215/3x3

    EMOM 10 - alternating
    a) Shoulder Press - 95/5, 100/5, 105/5, 110/5, 115/5
    b) Ring Pullups - 6, 7, 8, 9, 10
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  18. 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
  19. 8|12|20 LCM Brief workout (no pun)

    Experimenting with breakouts and I’m finding I should swap sides for first stroke. Worked on that. But that may require rotating other way on turns and swapping hands during streamline. So still just experimenting.

    Also did 100LCM flutter kick 1:53

    Updated August 12th, 2020 at 11:17 PM by __steve__

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  20. 8/12/20 Workout

    by , August 12th, 2020 at 03:55 PM (Swimming Through Jello)
    Starting up logging again. 15 weeks off for quarantine, 1 week back, 3 weeks off when main pool broke, now on 4th week back in. Trying to get back in shape!

    8/12/2020 Pool Workout

    200 fr 2:50
    4x50 bk 6-1-6 :55
    150 fr 2:10
    4x50 IM dr :55
    100 fr b to 80%

    4x{3x75 1:20 + 100 ez 2:00}
    {IMO 1 - 50 dr/25 DPS; 2 - 50 b/25 fast k; 3 - fast}
    fl - :45, bk - :45, br - :52, fr - :40

    3x{3x100 fr 1:25 + 100 ez 1:45}
    rd 1 - hold aerobic (1:08)
    rd 2 - hold 2 sec faster (1:06)
    rd 3 - des from rd 2 to all out (1:06/1:04/1:00)

    6x50 dr/sw ez 1:00

    2x4x25 :30 V.S. w/fins

    150 ez

    4000y

    Longest practice since I've been back!
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