AM LCM Solo (w/ LRAD) @ LRRC "The hardest set I have done in the last six months..." Air Temp: 73 Pool Temp: 80 500 swim every 4th 25 head-up scull 500 pull w/ SNKL 400 kick w/ fins + BD 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 5x100 @ 2:00 25 head-up front scull/25 dog-paddle/50 swim 3x w/ fins + paddles 4x25 @ :30 SP1 :30 REST 2x50 @ :30 SP1 :30 REST 100 @ 2:30 SP2 (:56, :56, :56-) 9x100 @ 1:50 #1 - 25 no breath/50 SMOOTH/25 no breath #2 - 25 no breath/25 SMOOTH/25 no breath/25 SMOOTH #3 - breathe every 6 4x200 @ 4:30 #1 - PINK (2:36) #2 - RED broken :20 at the 100 (1:10/1:10 = 2:20) #3 - BLUE broken :15 at the 50 (:32/:33-/:33+/:33+ = 2:12) #4 - PURPLE broken :10 at the 25 (2:04-) 100 EZ Total: 5000 So the hypoxic set in the middle of practice was the hardest set I have done in recent memory. I have had sets that hurt more at times, but given the sprints on top of sprints on top of sprints in the previous set, the 9x100 pushed me to the limit physically and mentally. Hypoxic set difficulty is as much about what the set entails as it is where in the practice it takes place. I completed the set, but I was seeing stars by the end of it!
Updated July 31st, 2020 at 03:28 PM by Calvin S
PM LCM w/ LRAD for part and w/ Trip for 200s @ LRRC "Straight-up Recovery" Air Temp: 90 Pool Temp: 82 500 swim w/ fins + SNKL 20x25 @ :40 done as follows: - start at 12.5M line - 3 fast open turns - FR to the flags - FL or BR to wall - FAST turn into great kickout/pullout + fast breakout - alternated 5 FL/5 BR w/ :10 extra rest after each set of 5 4x50 @ :00 SMOOTH FR kick w/ BD 4x50 @ :10 rest 3/6 drill w/ SNKL 3x200 @ 3:00 PINK 100 FLOAT Total: 2100 Needed to just float today I was so sore from yesterday's set.
SCM main pool 78F WARMUP 500 fr snorkel/fins still learning markings (without looking at wall) SCY therapy pool 86F DRILL 10 x 25 br on 0:45 2 kicks per cycletry to keep feet from inside plane of knee SET 7 x 50 fr on 3:00 from block 29-30 +-1125 yd pace For the 50’s I tried to hold the same time of Calvin’s purple LCM 50’s on 5:00, and in order to do so, SCY on 3:00 worked. The 6th one went 28, but fell apart on #7
Updated July 30th, 2020 at 07:33 PM by __steve__
AM LCM Solo (w/ LRAD) @ LRRC "Friday Fly Day and 'Lactaturday'...on a Wednesday?" Air Temp: 77 Pool Temp: 81 400 swim every 4th 25 head-up scull 400 FR kick w/ fins + BD 400 pull w/ SNKL 4x50 @ :45 PINK 1:00 REST 4x50 @ :40 PINK 4x100 @ 2:00 k/sw/dr/bld I.M.O. 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 100 EZ 8x @ ~ 5:00 50 DIVE PURPLE FL (30.5, 30.3, 29.7, 30.5, 30.4, 30.6, 31.7, 31.3) 50 EZ 100 FLOAT Total: 3200 Was really happy with my times today. After a lot of FL yesterday, after not really having trained much LCM FL this summer, I actually felt surprisingly good. Held my stroke together well. This beard though, its like having a five pound weight attached to my chin. Every time I bring my head up to breathe I feel like my son is grabbing my chin and pulling me back down (something he actually does when we play in the water together). It's the longest my beard has ever been. Man do I ever need a shave/taper meet!
PM LCM Solo (w/ LRAD) @ LRRC "Friday Fly Day...on Tuesday?" Air Temp: 91* Pool Temp: 84 * Heat Index of 100 4x w/ SNKL 75 FR swim 50 FR kick H.A.S. 25 scull :15 REST 500 FR kick w/ fins + BD 500 FR pull w/ SP + SNKL 20x25 @ :35 w/ fins odd: UW FL kick on side (big kicks) even: UW FR kick 10x50 @ 1:10 FL 25 drill/25 swim 1:20 REST 10x50 @ 1:00 FL swim 100 EZ Total: 3200
7|26 Drylands Various Pushups (knee to elbows/nose) Pullups DB curls and presses Barefoot run (rubber track) 400M 1:13 7|27 SCM warmup 500 fins snorkel learn the markings SCY Video of starts and Br 3 x 25 fr fast on 2:00 (25 ez drill) 10 x 15M fr AFAP on 2:00 started after X:00 change-upkept hitting the :09 (8’s) 9 x 50 fr on 1:00 fins/snorkel evens fast 2 x 50 flutter kick on 1:00 0:48, 0:52
Updated July 28th, 2020 at 01:11 PM by __steve__
AM LCM Solo (w/ LRAD) @ LRRC Air Temp: 73 Pool Temp: 81+ 500 swim every 4th 25 head-up scull 500 FR kick w/ fins + BD 300 pull w/ SP + SNKL 400 swim 50 FR/25 double-arm BK/25 BK swim 10x50 @ 1:05 w/ fins odd: alternate 4 BR strokes/4 FL strokes even: 25 BR/25 FL 3x 4x25 @ :40 BK w/ first 10 strokes spin drill :20 REST 4x50 @ 1:05 V.S. BK :40 REST 2x200 @ 3:20 100 FR kick/100 FR swim (kick w/ BD) 100 @ :30 REST SMOOTH 2x200 @ 3:10 50 FR kick/100 FR swim/50 FR kick (kick w/ BD)** 100 @ :30 REST SMOOTH 3x200 @ 2:35 D1-3 (2:31-, 2:30-, 2:28-) ** I missed the send-off on the second one. 100 EZ Total: 4800
PM LCM w/ Trip, Srdan, Larry, Frank Lorge, Ainsley Jenkins, + Doug as Chief Split-Getter "Lactaturday" "Game the same. Just got more fierce." ~ Slim Charles, The Wire Air Temp: 90 Pool Temp: 82 400 swim every 4th 25 head-up scull 300 pull w/ SP + SNKL 200 FR kick w/ fins + BD 4x25 @ :30 V.S. 50 EZ 1x @ 9:00 200 DIVE PURPLE (2:12.2 --> 1:03.2/1:09.0) 200 EZ 2x @ 7:00 100 DIVE PURPLE (1:02.3, 1:03.6) 150 EZ 4x @ 5:00 50 DIVE PURPLE (:29.8, :29.6, :29.4, :29.0) 100 EZ 100 EZ Total: 2650 SHOUT OUT: Where to begin. Frank made a guest appearance at 69 years young and did backstroke. Ainsley Jenkins is one of the club swimmers, and has done the same amount of sprinting I have all week, plus doubles on Monday and Wednesday. Trip opted to do a second 200 dive in lieu of 4x50, but then did a bonus 50 at the end. I was pleasantly surprised with my results given how much sprinting I have done this week. Srdan wore a leg suit, and I wore my LZR jammer, just to try and "feel" a little speed. FULL RESULTS: Calvin - 2:12.2 (1:03.2/1:09.0), 1:02.3, 1:03.6, :29.9, :29.6, :29.4, :29.0 Srdan - 2:15.3 (1:03.2/1:12.1), 1:07.7, 1:06.6, :28.9, :29.1, :31.3, :27.6 Ainsley - 2:19.5 (1:09.0/1:10.5), 1:04.9, 1:03.6, :30.3, :30.5, :30.1, :32.0 (FL) Trip - 2:27.4 (1:11.9/1:15.5), 1:09.1, 1:08.1, 2:27.5 (1:11.5/1:16.0), :32.3 Larry - 2:36.2 (1:15.6/1:20.6), 1:12.8, 1:18.5, :34.7, :34.6, :36.7 (FL), :39.2 (I.M.) Frank (BK) - 3:21.1 (1:39.2/1:41.9), 1:35.6, 1:35.6, :44.4, :44.6, :44.0, :51.5 (he cramped at the 25M mark on last one) Doug - :28.63 (12.56/16.07) <-- did one at the end on his own to show us how easy it is!
AM LCM Solo (w/ LRAD) @ LRRC Air Temp: 77 Pool Temp: 81* * Had some heavy rains last two days which finally brought the temperature back down to a reasonable level! 500 swim every 4th 25 head-up scull 500 kick 50 FR/50 FL w/ fins + BD 500 pull w/ SP + SNKL 8x100 @ 2:00 25 dog-paddle/25 BR w/ FR kick/50 FR swim 3x (w/ fins + paddles) 4x50 @ 1:00 D1-4 to FAST :30 REST 8x25 @ :10 rest FAST 1:30 REST 6x50 @ 1:00 FR Odd: 3/6 drill Even: swim breathe every 3 400 FR DIVE FOR TIME (4:49.2) 100 FLOAT Total: 4300 I was kind of hoping the 400 would be a little better, but with all the fast/speed work I have done this week I was just gassed. Hope tomorrow’s dive set with Srdan goes a lot better!
AM LCM Solo (w/ LRAD) @ LRRC "Many dives. Such speed. Much tired." Air Temp: 75 Pool Temp: 83 500 swim (50 BL/25 FR/25 head-up scull) 10x50 @ 1:00 odd: FR, even: FL kick w/ fins + BD 400 pull w/ SP + SNKL 4x100 @ 2:00 25 R-arm/25 L-arm/50 swim w/ SNKL 4x50 @ 1:00 V.S. 3x 100 DIVE PURPLE (1:01-, 1:01+, 1:01+) 100 EZ 4x50 @ :10 rest 25 dog-paddle/25 swim w/ 6-beat kick w/ SNKL Total: 3200 More diving, more sprinting today. Club team actually did 6x100 dive fast, but since I have a lactate set planned with Srdan for Saturday, I decided to dive every other one and get some technique work in as well.
PM LCM Solo (w/ LRAD) @ LRRC "Just a casual five thousand eight hundred meters" Air Temp: 93* Pool Temp: 86 * Heat Index of 102 500 swim every 4th 25 head-up scull 5x100 @ :10 rest 50 FR/50 FL kick w/ fins + BD 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 500 pull 50 breathe every 4/50 breathe every 6 w/ SP 8x100 @ 2:10 25 wrist scull/25 dog-paddle/50 swim w/ 6-beat kick w/ SNKL 400 @ 9:00 FR kick w/ BD 4x150 @ 2:20 PINK 1:00 REST 400 @ 6:40 pull w/ SNKL 4x150 @ 2:10 RED 1:00 REST 400 @ 6:20 SMOOTH 4x150 @ 2:00 RED 100 EZ Total: 5800
7|19 DRYLANDS 4 x 10 pull-ups (cheated because feet touched dead bottom) 0.25mi barefoot run warmup 2:12 0.25mi barefoot run near sprint 1:20 yoga 7|20 SCY recovery swim Sore and worn down from yesterday, but still swam for it was grand opening day in our new aquatic center! A nice facility, and 2.1 miles from home. I swam in warmup pool for an hour 86F. The main pool area currently setup 2x SCM @ 78F. I experimented with the new style blocks to find my setting. Did about a dozen starts and maybe 600 various swims.
Updated July 20th, 2020 at 09:03 PM by __steve__
AM LCM Solo (w/ LRAD) @ LRRC "You get a sprint practice! You get a sprint practice! You get a sprint practice!" Air Temp: 75 Pool Temp: 83+ 500 swim every 4th 25 head-up scull 500 kick w/ fins + BD 500 pull w/ SP + SNKL 5x100 @ 2:00 k/sw/dr/bld 5x 8x25 @ :30 FAST w/ fins + paddles :30 REST 4x50 @ 1:00 V.S. :30 REST 100 @ 3:00 DIVE PURPLE (1:04-, 1:03+, 1:04, 1:04, 1:03+) 100 FLOAT Total: 4600 This practice absolutely fried me. Was not expecting to come in Monday morning and get hit with a pure sprint/alactic training set. Coming off Saturday's sprint workout made this doubly difficult. I was really happy with my showing on the dive 100s. I did not feel like I let up on the 25s or the 50s fast (was going about 13ish on the 25s and 32-33 on the fast 50 of the variable sprint). Never have I been so grateful for the 25s and the 50 easy during the variable sprint. This workout pushed me way outside my comfort zone.
PM LCM w/ Srdan, Larry, Dr. J, + Doug as "Chief Split Getter" @ LRRC "Pure, unadulterated speed" "All those Trip sets got me tripping." ~ Srdan Air Temp: 92 Pool Temp: 86 400 swim every 4th 25 head-up scull 4x75 @ 1:20 k/dr/UW w/ fins 4x100 @ 1:30 PINK pull w/ SP + SNKL 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 100 EZ 3x 50 @ :50 DIVE PURPLE to feet (:29.5, :29.0, :29.8) 50 @ 1:30 35M UW kick/15 EZ w/ fins 4x25 @ :45 12.5M BURST/12.5 EZ w/ chute (half open) 50 @ :50 PUSH PURPLE aim for 2nd 50 of 100 pace (:28.8, :28.7, :27.9) 150 EZ Total: 3000 SHOUT OUT: Srdan was an outstanding 27.5 on the last one (after I said I planned to go under 28 on the last one and he said that "sounded like bullsh*t"). Looks like he has more endurance than he initially thought! Dr. J and Larry were very quick as well, going 31.8s on the last round! Don't ask me to explain how the dive 50s could be so much slower than the push ones. Only thing I will say is I felt that "release" after dragging the parachute; that feeling like the weight you were dragging has just been cut loose. We really had to push through as a group on this one, with the pool temperature so high and the high air temperature not doing us any favors either.
Updated July 19th, 2020 at 01:01 AM by Calvin S
RECOVERY/HYPOVENTILATIVE UW 300m as 24 ez UW to BO’s evens: breathe out over half air, then start (beware the sink)2nd, 3rd, 4th’s from digabout 3-5 dolphin kicks + 1-2 strokes 100m flutter kick 2:01 400 fins and snorkel UWatlantisKick 3X ea per lengthfew snorkel breaths between 100 scull (skull?)
Updated July 19th, 2020 at 12:29 PM by __steve__
WARMUP 11.5m section, used snorkel and fins 14 laps, worked turns LACTATE PRODUCTION 4 x 50 fr on 4:00 with fins 26+, 27+, 28, 311st was a NB, 2nd - 3 breaths, 3rd and 4th every 4-5all were about 96% effortstayed motionless between efforts to maximize pain of acidosis DRILL 100 1 arm free, breathe on static side Less than 500 m workout
AM LCM Solo @ LRRC "Too Hot for TV, Swimming, and Blogging" Air Temp: 79 Pool Temp: 84 (at 5:00 am !!!!) 6x300 @ :15 rest 1 - swim every 4th 25 head-up scull 1 - kick w/ fins + BD 1 - pull w/ SP + SNKL 5x100 @ 1:45 D1-3 to PINK, hold 4 and 5 4x50 @ 1:10 V.S. 200 EZ Total: 2700 That the water was already 84 degrees at 5:00 in the morning was a bad sign. The water was just too hot to do much of anything. Thought about swimming again this afternoon with Trip and Srdan, but bailed on that because I didn't want to deal with the heat again.
7|15 LCM aerobic 28 x 0:10 (fr breakout + 2-3 strokes) on 0:30 every 2nd, 3rd and 4th from midpool dig 50 ez 50 flutter kick - 0:50 100 1 arm drill Drylands 2 x 20 x 20# db shldr press superset with curls while walking 400 barefoot run moderate/fast - 1:24 80m run/6 push-ups/repeat 5x each pushup rep finished with (each side):knee to elbowknee to other elbowknee to nose 2 x 10 pull-ups (cheated at bottom-feet touched) 2|16 LCM pure sprint 100 back warmup 2 x 60m on 2:00 as 30 sprint fr NB/30 ez br or bk 4 x 60m on 3:00 as 30 sprint fr NB/30 ez br or bk 4 x 20m sprint fr/20m ez on 2:00 50 headup fly-kick fr with fins/snorkel 50 ez 200 Ervin dr fins/snorkel 100 flutter kick in 2:00
Updated July 16th, 2020 at 11:18 PM by __steve__
AM LCM Solo (w/ LRAD) @ LRRC "Lactate Production" Air Temp: 79 Pool Temp: 82.5 400 swim every 4th 25 head-up scull 300 pull w/ SP + SNKL 200 kick every 3rd 25 BR w/ BD 100 I.M. drill 4x100 @ 2:00 FR k/sw/dr/bld w/ SNKL 6x50 @ 1:05 I.M.O. in pairs (no FR) odd: k/sw even: dr/sw 8x25 @ :30 V.S. 100 EZ 6x @ 5:00 (I.M.O. in pairs, NO FR) 50 DIVE PURPLE (:30.7, :31.4, :38.2, :38.7, :38.5, :38.9) 50 EZ 2:45 REST 200 DIVE PURPLE (2:14.8 - 1:04.9/1:09.9) 200 EZ Total: 3000
100 slowmotion fr 3:00 100 1 arm fr 50 fr with surf fins 0:27- 5 x 50 on 1:00 fr BO to drill, surf fins 50 kick fast 0:51 50 frog kick ez 50 head up fr with fly kick, surf fins
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