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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.

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

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

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

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

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!

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.

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

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

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...

8 x 50 fr on 3:00, pushed
30 on most

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)

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

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)

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

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

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

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

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

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!