View RSS Feed

All Blog Entries

  1. 11/6/20 Workout

    by , November 6th, 2020 at 10:26 AM (Swimming Through Jello)
    Friday 11/6/2020 Pool Workout

    4x100 ez fr/bk 1:30
    4x75 p 1:10
    4x50 k :50
    4x25 VS fly :30

    6x50 rolling IMO 1:00
    8x25 o-fast :20, e-ez :35

    4x100 fr 1:30/1:25/1:20/1:30
    3x100 k/fins 1:25/1:20/1:30
    2x100 p/pads 1:25/1:20
    1x100 fr 1:20

    1x100 fr 1:20
    2x100 p/pads 1:20/1:25
    3x100 k/fins 1:20/1:25/1:20
    4x100 fr 1:25/1:20/1:25/fast (:59)

    6x50 smooth :05R 3-k, 3-p
    8x25 o-fast :20 e-ez :40

    200 warmdown

    4200y
    Categories
    Uncategorized
  2. Thursday 11/5/2020

    AM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull
    500 FR kick H.A.S. w/ fins + SNKL
    500 pull w/ paddles + SNKL
    5x100 @ 1:20 SMOOTH D1-5

    3x
    300 @ 3:30
    200 @ 2:20
    100 @ 1:10
    6x50 @ :50 @ 500 PACE
    1:00 REST

    13x100 @ 1:30 SMOOTH FR kick w/ fins + BD

    Total: 6000
    Categories
    Swim Workouts
  3. 11|4|20 SCY

    by , November 4th, 2020 at 10:09 PM (Blog)
    10 x 50fr on 2:00
    • 25 nb fast + turn/25 ez

    7 back start attempts
    500 kick with snorkel
    Categories
    Uncategorized
  4. 11/4/20 Workout

    by , November 4th, 2020 at 04:22 PM (Swimming Through Jello)
    Wednesday, 11/4/2020 Garage Workout

    5 min general warmup + barbell warmup

    Squat Snatch - 95/2, 115/2, 135/2, 155/2, 165/2, 175/2, 185/2, 195/f, 2
    //Post-sick PR double, I think. 91% max.

    Snatch Pull - 215/3x3

    Superset on 1:30
    KB Bent over row 53#/10 each arm
    Ring dip - 8, 9, 10, 11, 12

    50 glute raises + 10#
    Categories
    Uncategorized
  5. Wednesday 11/4/2020

    AM SCY Solo @ LRRC

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

    9x300 w/ fins + SNKL
    1 @ 4:15 FR kick H.A.S.
    1 @ 3:45 150 FR kick H.A.S./150 FR swim
    1 @ 3:15 FR swim

    300 EZ

    Total: 5000
    Categories
    Swim Workouts
  6. 11|2|2020 SCY

    by , November 3rd, 2020 at 10:35 PM (Blog)
    Comp pool 1 77F
    with fins:
    250 bk
    50 labk (left arm back)
    50 rabk
    200 bk

    Noodle pool 85F
    10 x 20 pn 1:00 nbfr
    10 x 20 on 0:30 fr
    10 x 20 on 1:00 UWDK
    500 kick


    11|3|20 LCM
    1000 bk with fins
    50 headup fr with fins/snorkel
    50 ez

    Updated November 4th, 2020 at 07:56 PM by __steve__

    Categories
    Uncategorized
  7. Tuesday 11/3/2020

    PM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    6x400 @ 5:30 PINK FR kick w/ fins + BD

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

    4x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00-, 1:00-, 1:00, 1:00+)
    1:10 REST
    3x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00-, 1:00, 1:00++)
    1:10 REST
    2x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00, :59++)
    1:10 REST
    100 @ 1:10 HOLD 1:00 OR BETTER! (:58)

    300 EZ FR kick w/ fins + BD

    Total: 5300
    Categories
    Swim Workouts
  8. 11/3/20 Workout

    by , November 3rd, 2020 at 02:48 PM (Swimming Through Jello)
    11/3/2020 Pool Workout

    1000 mix

    Intervals by round:
    4x(3x50 k fl :50/bk :50/br :55/fr w fins :45
    3x50 dr :50
    3x50 fr d1-3 to threshold :45
    fast - 25 fl (13 low)/50 bk (27 high)/75 br (no comment)/100 fr w fins (48 high) + finish 150 ez 2:45)

    6x50 dr/sw ez 1:00

    100 fr fast (52 high)

    200 warmdown

    4000y
    Categories
    Uncategorized
  9. Monday 11/2/2020

    AM SCY Solo @ LRRC "Recover"/"Shoulder Vacation"

    Air Temp: 39 (!!)
    Pool Temp: ~82

    500 swim every 4th 25 head-up scull
    400 FR kick w/ fins + BD
    4x75 @ 1:05 "Claire Lockridge" pull w/ SP
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    100 I.M. drill

    6x400 @ 6:00 FR kick H.A.S. w/ fins + SNKL

    400 FLOAT

    Total: 4300
    Categories
    Swim Workouts
  10. 10/31-11/2 Workouts

    by , November 2nd, 2020 at 01:06 PM (Swimming Through Jello)
    Saturday, 10/31/2020 Garage Workout

    5 min general warmup + barbell warmup

    Deadlift - 45/5, 135/5, 225/3, 275/3, 325/3, 335/3, 345/3

    Tabata intervals (8 sets :20 on, :10 off)
    RKBS 53# (13 reps per set)
    Pushups (10, 12, 12, 12, 11, 11, 10, 12)
    Situps (14 reps per set)
    Air Squat (15x7, 21)

    50 glute raises + 5#

    Monday, 11/2/2020 Garage Workout

    5 min general warmup + barbell warmup

    SnPP + Pause OHS - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 185/3+1, 195/3+1, 205/3+1

    For time
    15-12-9-6-3 AKBS 53#
    10-8-6-4-2 strict ring pullups
    200m run after every pair
    7:57
    Categories
    Uncategorized
  11. Sunday 11/1/2020

    PM SCY w/ Trip, Larry, and Noel (the 200s) and Srdan, Dr. J, and Larry (the 25s) @ LRRC

    9x200 @ 2:35 PINK
    5x100 @ 1:30 FR kick last 25 submarine kick w/ fins + BD
    100 EZ

    6x @ no interval
    25 FAST FR swim w/ bucket 1/2 full
    25 EZ

    3x @ no interval
    25 FAST FR kick w/ bucket 1/3 full (unhook belt at 12.5)
    25 EZ

    3x @ no interval
    25 FAST FL kick UW w/ bucket 1/2 full
    25 EZ

    6x @ no interval
    25 DIVE FAST FR (fastest was 10.97)
    25 EZ

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  12. Saturday 10/31/2020

    PM SCY w/ Srdan, Trip, Larry, Doug, and Dr. J @ LRRC "VO2 MAX" or "Requiem for a 007"

    My crew's all about loot, f*** lookin' cute
    I'm strictly Timb boots and army certified suits

    ~ Mobb Deep

    2x
    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    (RD1) 3x100 @ 1:20 D1-3
    (RD2) 6x50 @ :40 D1-3 in pairs

    4x25 @ :30 V.S.
    100 EZ

    4x @ 10:00
    50 @ 1:30 DIVE opening 50 of 200
    100 @ 2:30 push middle 100 of 200
    50 @ 1:30 DIVE BRING IT HOME!
    4:30 Active Recovery
    GOAL: 3+ seconds under goal time

    I only got 100 in between rounds since I had to time heat 2, the sprinters heat (Doug and Dr J.), who did the following:

    4x @ 10:00
    25 @ :45 DIVE opening 25 of 100
    50 @ 1:30 push middle 50 of 100
    25 @ :45 push BRING IT HOME!
    7:00 Active Recovery
    GOAL: 1.5+ seconds under goal time

    ^^At the end of the 4 rounds, Srdan, Trip and I performed a fifth round doing the sprinter's set, and Larry did a 75 FL for time.

    100 EZ

    12x50 @ 1:00 SMOOTH FR kick w/ fins + BD + beer

    Total: 4000

    Results:
    Calvin:
    26.2/56.3/25.1 - 1:47.6
    26.2/55.8/25.7 - 1:47.7
    26.5/55.7/25.5 - 1:47.7
    25.5/56.8/26.1 - 1:48.4
    12.2/26.7/12.1 - 51.0

    Srdan:
    25.8/57.1/25.2 - 1:48.1
    25.8/58.1/25.8 - 1:49.7
    28.0/1:01.6/25.5 - 1:55.1
    26.6/59.9/26.1 - 1:52.6
    12.2/26.7/11.4 - 50.3

    Trip:
    30.0/1:03.3/28.6 - 2:01.9
    30.0/1:02.0/30.0 - 2:02.0
    30.0/1:01.4/29.6 - 2:01.0
    30.2/1:01.2/29.8 - 2:01.2
    **Trip will have to fill me in on his 100 splits**

    Larry:
    30.0/1:03.7/28.6 - 2:02.3
    29.0/1:03.9/28.9 - 2:01.8
    29.8/1:03.8/28.9 - 2:02.5
    29.0/1:04.4/28.7 - 2:02.1
    75 FL - 50.00

    Dr. J:
    13.74/32.97/14.15 - 1:00.86
    13.67/32.97/14.60 - 1:01.24
    13.3/33.1/14.5 - 1:00.9
    13.9/33.7/14.8 - 1:02.4

    Doug:
    13.02/29.27/12.71 - 55.0
    14.01/31.35/14.06 - 59.42

    SHOUT OUT: To the whole "crew". Thanks Srdan for pushing me on that last dive 50 of each round. Thanks to Trip, Larry, Doug, and Dr. J for showing me you are never too old to kick ass at a practice that is kicking your ass. Y'all killed it. And thanks Dr. J for the VESPER. Felt good to pour a little out for the original double-o seven.

    Updated November 2nd, 2020 at 02:24 PM by Calvin S

    Categories
    Swim Workouts
  13. 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
  14. 10/30/20 Workout

    by , October 30th, 2020 at 11:58 AM (Swimming Through Jello)
    Thursday, 10/29 Garage Workout

    5 min general warmup

    Back Squat - 45/5, 135/3, 225/3, 245/3, on 2:00 260/3x5

    50 glute raises + 5#

    Friday 10/30/2020 Pool Workout
    w/Rockwood Masters

    1000 mix warmup

    2x200 IM 3:20
    4x100 fr o-1:30, e-1:20
    2x50 fr :50
    :30R
    2x100 k fast 2:00

    1x200 p 2:45
    4x100 o-IM 1:40 e-fr 1:20
    4x50 st :55
    :30R
    4x50 fr fast 1:10

    4x75 p 1:05
    2x50 st/fr :50
    :30R
    8x25 fast :30

    150 warmdown

    4150y

    Updated November 2nd, 2020 at 01:02 PM by JPEnge

    Categories
    Uncategorized
  15. 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
  16. 10/28/20 Workout

    by , October 28th, 2020 at 04:32 PM (Swimming Through Jello)
    Wednesday, 10/28/2020 Garage Workout

    5 min general warmup + barbell warmup

    Squat Snatch - 95/3, 115/2, 135/1, (as little rest as possible) - 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1 (75%-88% waves)

    Snatch Pull - 215/3x3

    Superset
    Barbell row - 135/5, 145/5, 155/5, 165/5, 175/5
    Ring Dip - 9,10,11,12,13
    Categories
    Uncategorized
  17. 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
  18. 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
  19. 10/26-10/27 Workouts

    by , October 27th, 2020 at 10:22 AM (Swimming Through Jello)
    10/26/2020 Garage Workout

    5 min general warmup + barbell warmup

    Push Press + Power Jerk - 95/2+1, 135/2+1, 165/1+1, EMOM 190/1+1x10

    For time
    10 -> 1
    Shoulder to overhead 95#
    Bar-facing Burpees
    7:36

    50 glute raises + 5#


    10/27/2020 Pool Workout


    2x(100 fr + 100 k + 100 p + 100 k + 100 st)

    2x(2x50 fl sw :40/k :45
    1x100 bk sw 1:20/k 1:30
    2x50 br sw :45/k :50 w/board
    1x100 fr sw 1:10/k 1:30 w/board
    200 ez k/dr)
    intervals written 1st round/2nd round

    500 pull for time (5:30)
    100 ez

    2x(2x50 fl
    1x100 bk
    2x50 br
    1x100 fr
    200 ez)
    same pattern as first time

    2x4x25 VS :30 rd 1 fr, rd 2 br

    100 warmdown

    4300y

    This one was a killer today, I am POOPED!
    Categories
    Uncategorized
  20. 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