Friday, 11/20/2020 SCM 500 mix + 4x75 IMO k/d/sw + 4x50 IMO 1-arm 4x75 fr b 1:15 8x50 fr best average :45 4x150 50 k/100 fr 2:45 4x150 50 bk/100 fr 2:05 8x25 st best average :35 6x50 dr/sw 1:05 8x25 fr best average :25 3x100 fr p ez 2:00 6x50 1-3 d fr :50, 4-6 d bk 1:00 200 warmdown 4400m
AM SCY Solo @ LRRC "Plain, Boring, and Early AF in the Morning!" Had less than hour to swim, and my window was only open at 5:00 am when the LRRC opens its doors. 8x500 @ 7:00 kick w/ fins 1 - FR side 1 - FL on back H.A.S. 1 - FR H.A.S. w/ SNKL 1 - FR w/ BD Total: 4000
100 warm up 6 x 50 on 2:00 as 25 fr ez sprint / 25 bk or br - ez bk block-o / ez br-e 5 x 50 on 2:00 as 12.5 mild fr sprint/12.5 ez / 25 moderate br 500 UW recovery fr snorkel and fins 4 x 50 on 1:30 (fins, snorkel) 25 head-up fly-kick fr / 25 drill 5 x 50 on 1:30 fist fr - 25 2- beat/25 6-beat 150 very slow fr /25 fast kick
Updated November 20th, 2020 at 11:32 AM by __steve__
Wednesday, 11/18/2020 Garage Workout 5 min general warmup + barbell warmup SnPP + SnBal - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1 SnRDL - 205/5x3 On 1:30, superset Ring Dips - 9, 10, 11, 12, 13 Bent Over KB Rows - 53#x10 ea arm x5 sets 60 glute raises + 10#
AM SCY Solo @ LRRC 12x100 @ :10 rest w/ SNKL 3 - 75 one-arm FR/25 scull 3 - 75 FR kick H.A.S./25 scull 18x100 @ 1:30 FL kick H.A.S. on back w/ fins 5x100 @ 1:40 75 one-arm FR/25 scull w/ SNKL 12x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL odd: last 25 UW FL kick even: first 25 UW FL kick Total: 5000
11|16 500 bk fins 7:00 10 x 50 fr fins on 1:30 27 - 28’s 4 x 25 fr fins on 2:00 12’s and 11 200 ez 11|17 19 x 25 fr on 0:30 450 drill with snorkel and fins 200 kick no board 3:45
PM SCY w/ Trip @ LRRC 10x100 @ :10 REST kick w/ SNKL 5 - 25 side/25 H.A.S./25 side/25 scull 5 - 25 H.A.S./25 side/25 H.A.S./25 scull 400 FL kick on back H.A.S. w/ fins 10x200 @ 2:35 FR kick H.A.S. w/ fins + SNKL 100 FLOAT Total: 3500
AM SCY Solo @ LRRC Air Temp: 37 10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL 4x500 @ 7:00 kick w/ fins #1 - FR H.A.S. w/ SNKL #2 - FL H.A.S. on back #3 - FR H.A.S. w/ SNKL #4 - FR side kick 300 FLOAT 15x100 @ 1:30 SMOOTH FR kick w/ fins + BD 200 FLOAT Total: 5000
PM SCY Solo @ LRRC "Hypoxic Sunday" 500 swim every 4th 25 head-up scull 400 @ 5:00 pull w/ SNKL 4x100 @ 1:20 2nd/4th 25 1 breath max 300 @ 3:45 pull w/ SNKL 4x75 @ 1:10 swim "Claire Lockridge" 200 @ 2:30 pull w/ SNKL 4x50 @ :50 1 breath max each 25 100 @ 1:15 pull w/ SNKL 4x25 @ :30 swim NO BREATH 5x200 @ 3:10 FR kick first/last 25 "submarine" w/ fins + SNKL 500 FLOAT Total: 4000
Looked like the blogs blipped for a few days so here's the last few days. Saturday, 11/14/2020 Garage Workout 5 min general warmup + barbell warmup Deadlift - 135/5, 225/3, 275/3, EMOM 325/1, 330/1, 335/1, 340/1, 345/1, 350/1, 355/1, 360/1, 365/1, 370/1 EMOM 15 1 - 20 box jumps 24" 2 - 10 pike pushups off box 3 - 20 RKBS 53# 50 glute raises + 10# Monday, 11/16/2020 Garage Workout 5 min general warmup + snatch warmup up to 135#/2 On 30 minute clock: 2:00 box stepups w/20# vest 2:00 burpees 2:00 for 155#/2 hang snatch (technique work) Tuesday, 11/17/2020 Pool Workout CMS, SCM, 85 degree water blargh 500 mix + 4x75 k/dr/sw IMO :15r + 4x50 1-arm IMO :55 + 4x25 o/c :30 4x(8x25 :35 k best average 50 ez 1:00 2x100 fr 1:20 red-ish 50 ez 1:00) k - IMO by round, 100s - rd 1 no eq (1:10s), rd 2 pads (1:07s), rd 3 fins (1:01s), rd 4 pads+fins (:59, :58) 6x50 dr/sw ez 1:00 4x50 start + breakout + ez 200 warmdown 3800m
Updated November 17th, 2020 at 12:50 PM by JPEnge
AM SCY w/ Srdan @ LRAC* "Broken 200s, Pro Style!" * For a change of scenery, Srdan and I hit up the Little Rock Athletic Club. Their pool is under a bubble, and I realized it is the first time since early April that I swam under some sort of "shelter!" Some random lady: Hey, why aren't y'all swimming at the U.S. Open Championships that are going on right now? Me: Because sometimes its polite to give other people a chance to win. 500 swim every 4th 25 head-up scull 200 SMOOTH FR kick w/ fins + BD 4x100 @ 1:20 D1-4 4x25 @ :40 V.S. FR kick w/ BD 10x25 @ :45 FR perfect stroke! w/ chute (half open) :30 REST 6x75 @ 1:15 D1-3, 4-6 :30 REST 10x25 @ :45 FR perfect stroke! w/ chute (half open) 4x 50 @ :50 25 @ :25 50 @ :50 25 @ :30 50 @ :50 150 EZ Results: #1 - 1:47+ #2 - 1:46- #3 - 1:48- #4 - 1:43+ ^^^ 12x50 @ :50 SMOOTH FR kick w/ fins + BD Total: 4150
AM SCY and PM SCY Solo @ LRRC AM Swim: 6x300 w/ fins + SNKL 1 @ 4:15 FR kick H.A.S. 1 @ 4:00 150 FR kick H.A.S./150 FR swim 1 @ 3:45 FR swim 6x200 @ 2:30 PINK 100 EZ Total: 3100 PM Swim: 10x100 w/ SNKL 1 @ 2:00 FR kick H.A.S. 1 @ 1:50 75 FR kick H.A.S./25 FR swim 1 @ 1:40 50 FR kick H.A.S./50 FR swim 1 @ 1:30 25 FR kick H.A.S./75 FR swim 1 @ 1:20 FR swim 6x150 @ 2:30 FR kick first/last 25 "submarine kick" w/ fins + BD 100 FLOAT 4x100 @ 1:10 PINK 1:10 REST 3x100 @ 1:10 PINK 1:10 REST 2x100 @ 1:10 PINK 1:10 REST 100 @ 1:10 PINK 6x50 @ :50 FL kick H.A.S. w/ fins + SNKL Total: 3300
Friday, 11/13/2020 Moved to Crestview Middle School the next couple weeks - Marquette HS is installing UV in the HVAC system, which as a facilities engineer, meh, but whatever. CMS indoor pool is SCM, 85+ degrees so... not ideal. Mostly aerobic today. 500 mix + 4x75 k/dr/sw IMO :10r + 4x50 1-arm IMO :10r 200 IM 3:45 175 IM 25 fl 3:30 150 IM no free 3:00 125 IM + fr 2:15 100 IM 1:50 50 st :55 25 k :30 200 IM 3:45 175 fr k 4:00 150 bk dr/k/dr 3:00 125 bk 2:15 100 IM 1:50 75 bk 1:30 50 bk :55 25 fr k :30 200 fr 3:00 175 fr k 4:00 150 fr dr/k/dr 3:00 125 fr 1:55 100 fr 1:30 75 fr 1:05 50 fr :45 25 k :30 20x25 :35 bk k best average (11 no fins, 9 fins) 125 warmdown 4100m
Was planning on swimming Tuesday morning... but woke up at 4am for 5am practice and had an email from the "coach" at 3:30a saying she had a scratchy throat and was cancelling practice from caution. Asked if she would let us know by Wed afternoon if she was cancelling, she said she would find a sub if she wasn't feeling better. Didn't hear anything, drove to the pool this morning... nobody showed. Blargh. Guess Friday is my only swim day this week. Tuesday, 11/10/2020 Garage Squats 5 min general warmup + barbell warmup Back Squat - 45/5, 135/3, 225/3, 245/2, 265/1, @:90 280/1x5, 290/1 //Comeback PR! 50 glute raises + 10# Wednesday, 11/11/2020 Garage Workout 5 min general warmup + barbell warmup Squat Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1, 195/1+1, 205/1+1 Superset: Strict Press - 95/5, 100/5, 105/5, 110/5, 115/5 Upright row - 53#KB/10x5 50 v-ups
Hey all, Posting again after being gone awhile - I've been adapting all my swims to be 45-50 min because that's the only time slot I get at my local Y (by reservation only). Figured some folks may be in the same boat, so I'll start sharing my shorter workouts again. Enjoy! Warmup + Main (2k): 4x200 @ 3:00 - swim desc 1-4 4x150 @ 2:00 pull smooth 4x100 @ 1:30 - swim desc 1-4 4x50 @ :40 pull just make 100 easy Kick/Stroke (400): 2X: (rd 1 fly, rd 2 primary stroke) 8x25 @ :30 w/ fins: odd - kick on back even - swim 100 easy w/d Total: 2600 scy Website: www.thelaneline.com FB/IG
Warm pool 85F 10 x 25 fr on 1:00 smooth breakout and ez 10 x 50 on 1:00 25 fr (as above)/25 flutterkick 12 x 30 on 1:00 15m fr/15m bk-e br-o 10 x 25 fr on 1:00 slow sprint 350 slow fr drill 500 bk fins 7:20 1200 various drills with fins 200 flutterkick 3:50
AM SCY Solo @ LRRC "Shoulder Vacation Day #3" 10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL 4x500 @ 7:00 kick w/ fins #1 - FL on back #2 - FR w/ BD #3 - FR H.A.S. w/ SNKL #4 - FR w/ BD 500 FLOAT Total: 3500
AM SCY Solo @ LRRC "Shoulder Vacation Day #2" 10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL 10x200 @ 2:45 w/ fins odd: FR kick w/ BD even: FR side kick 500 FLOAT Total: 3500
10 x 20 fr on 0:30 1 breath ea 500 bk fins low 7 10 x 50 fr fins on 1:00 29-31
Saturday, 11/7/2020 Garage Workout 5 min general warmup + barbell warmup Hang Squat Clean - 95/3, 115/2, 135/2, 155/1, 175/1, 185/1, 195/1, 205/1, 215/2, 225/1, 235/1, 245/f 3x3:00 on, 1:00 off 3 power clean/hang power snatch/power jerk 135# (by round) 6 pushups 9 air squats 4+3, 3+1, 5 50 glute raises + 10# Monday, 11/9/2020 Garage Workout 5 min general warmup + barbell warmup Power Jerk + Split Jerk - 95/1+1, 115/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x4, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1 25-20-15-10-5 AKBS 53# Lunge steps 25# DBs 10 burpees after ea round 10:05 50 v-ups
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