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PM SCY w/ Trip + Larry

4x500 @ 6:30 FR kick H.A.S. w/ fins + SNKL

500 (50 FR swim/50 FR side-kick)

4x
200 @ 2:35 FR swim D1-4 (2:19, 2:14, 2:09, 2:06)
150 @ 2:35 SMOOTH FR side-kick

200 @ 2:35 HOLD (2:05+)
200 EZ

7x100 @ 1:30 FR kick w/ fins + BD

Total: 5000

AM SCY Solo @ LRAC + PM SCY w/ Trip @ LRRC

"The most important part of the 1650 is the first 1350."
~ Trip Strauss

AM Swim:

400 alternating 100 FR swim/100 FR side-kick

10x300 w/ fins
1 @ 4:15 FR kick H.A.S. w/ SNKL
1 @ 4:00 150 FR kick H.A.S./150 FR swim w/ SNKL
1 @ 3:45 FR swim w/ SNKL
1 @ 4:15 FR kick H.A.S. w/ SNKL
1 @ 4:05 200 FR kick H.A.S./100 FR swim w/ SNKL
1 @ 3:55 100 FR kick H.A.S./200 FR swim w/ SNKL
1 @ 3:45 FR swim w/ SNKL
3 @ 4:20 FR kick w/ BD

200 FLOAT

Total: 3600

PM Swim:

500 (100 FR swim/100 FR side-kick/100 FL kick on back H.A.S./100 FR side-kick/100 FR swim)

9x200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL

18x50 @ 1:10 kick w/ fins
odd: 25 UW FL/25 FR side-kick/25 UW FL
even: 25 FR side-kick/25 UW FL/25 FR side-kick

150 FLOAT

10x100 @ 1:30 SMOOTH FR kick w/ fins + BD

Total: 4800

AM SCY Solo @ LRAC + PM SCY Solo @ LRRC

AM Swim:

400 EZ alternating 100 FR swim/100 FR side-kick

50 FR kick H.A.S. w/ fins + SNKL

Total: 450

(Too cold to open the LRRC pool, so I swam at the LRAC, but the power went out! So they kicked us out. Returned to the pool several hours later when the LRRC opened.)

PM Swim:

100 EZ FR swim

4x1000 @ 13:00 FR kick H.A.S. w/ fins + SNKL

50 FLOAT

Total: 4150

AM SCY Solo @ LRAC

400 (100 swim/100 FR side-kick)

9x200 w/ fins + SNKL
1 @ 3:00 FR kick H.A.S.
1 @ 2:55 175 FR kick H.A.S./25 swim
1 @ 2:50 150 FR kick H.A.S./50 swim
1 @ 2:45 125 FR kick H.A.S./75 swim
1 @ 2:40 100 FR kick H.A.S./100 swim
1 @ 2:35 75 FR kick H.A.S./125 swim
1 @ 2:30 50 FR kick H.A.S./150 swim
1 @ 2:25 25 FR kick H.A.S./175 swim
1 @ 2:20 swim

10x200 w/ fins
2 @ 3:00 FR kick w/ BD
2 @ 2:45 FL kick on back H.A.S.

Total: 4200

PM SCY Solo @ LRAC

6x100 @ 1:30 FR swim
6x100 @ 1:45 FR side-kick

10x100
1 @ 2:00 FR kick H.A.S.
1 @ 1:50 75 FR kick H.A.S./25 swim
1 @ 1:40 50 FR kick H.A.S./50 swim
1 @ 1:30 25 FR kick H.A.S./75 swim
1 @ 1:20 swim

4x
100** @ 2:00 FAST FR kick w/ BD
4x200 @ :10 rest kick w/ fins
odd: FR w/ BD
even: FR H.A.S. w/ SNKL
REST until next :00

** 100 done as follows:
RD1 - Full 100 (1:19-)
RD2 - broken 75/:15/25 (1:14)
RD3 - broken 50/:10/50 (1:12-)
RD4 - broken 25/:05/25/:05/25/:05/25 (1:08)

200 FLOAT

Total: 6000

AM SCY Solo @ LRRC

500 FR side-kick

20x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

500 FLOAT

Total: 5000

PM SCY w/ Trip @ LRRC

19x100 @ 1:45 25 FR side-kick/25 FL kick on back H.A.S.

40x50 @ :50 FR kick H.A.S. w/ fins + SNKL

100 EZ

Total: 4000

AM SCY Solo + PM SCY w/ Trip + Larry @ LRRC

AM Swim:

6x500 @ 7:00 FR kick H.A.S. w/ fins + SNKL

Total: 3000

PM Swim:

4x300 @ 5:00
odd: FR side-kick
even: FR side-kick every 1st 25 of each 100 one-arm FR

250 SMOOTH FR kick H.A.S. w/ fins + SNKL

6x400 @ 5:00 D1-6 (start strong and get FASTER!) FR kick H.A.S. w/ fins + SNKL (4:45+, 4:44+, 4:40, 4:34, 4:27, 4:17)

150 EZ

Total: 4000

PM SCY Solo @ LRRC

3000 FR kick w/ fins + SNKL

Total: 3000

1000 bk with fins (15:00)
500 of drills

SCM meet last weekend:
100bk
38.95 (45.31) 1:24.26
Start bad enough to be better off starting in the water. Kept rolling too early on turns and rolled too late on the last going too deep. Split shows that


50fr
29.32
Right after the 1bk, Legs were toast. I breathed about 4 times when I normally take 1 for 50 meters


50bk
38.09
Landed completely flat on start, I heard it-was loud lol. I envisioned it as hitting the water and coming to a complete stop before sinking into dolphin kicks. But the rest went well.


100fr
32.10 (37.43) 1:09.53
Was going good until crunching 2nd turn so bad my UW trajectory sent me to the bottom and was lactate dead at breakout


50br
39.01
I can do that LC. I reverted to bad habit of leading my kick with the knees.

AM SCY Solo @ LRRC

2x2000 @ 28:00 FR kick H.A.S. w/ fins + SNKL

500 FLOAT

Total: 4500

PM SCY w/ Trip + Jack @ LRRC

17x100 @ :10 rest assorted kicking (side/H.A.S./back/front)

6x100 @ 1:15 FAST FR kick H.A.S. w/ fins + SNKL (1:05, 1:04, 1:05, 1:04, 1:06, 1:05)
100 FLOAT
5x100 @ 1:15 FAST FR kick H.A.S. w/ fins + SNKL (1:04, 1:05, 1:04, 1:03, 1:01)
100 FLOAT
4x100 @ 1:15 FAST FR kick H.A.S. HOLD UNDER 1:00 w/ fins + SNKL (:59-, :59, :59+, :59)

600 EZ

Total: 4000

AM SCY Solo + PM SCY w/ Srdan @ LRRC

AM Swim:

600
odd 100s: 25 FR swim/25 side kick
even 100s: 25 FL kick H.A.S. on back/25 BK swim

4x1000 @ 14:00 FR kick H.A.S. w/ fins + SNKL

1400 FLOAT/drilling/swim/kick EZ

Total: 6000

PM Swim:

200 (25 FR/25 side kick)
8x25 @ :20 FR swim
8x25 @ :15 FR swim w/ fins

20x25 @ :40 w/ SNKL
5 - “Matt Biondi” drill
5 - B&A drill
5 - underwater recovery drill
5 - swim

12x50 FR kick w/ BD D1-3 in sets of 4 w/ interval
4 @ 1:00 (:46, :45, :45, :45)
4 @ :55 (:43, :42, :42, :42)
4 @ :50 (:39-, :39-, :39, :38++)

300 FLOAT

Total: 2000

PM SCY Solo @ LRRC

20x200 @ 2:45 FR kick H.A.S. w/ fins + SNKL

300 FLOAT

4x100 @ 1:40 FR kick w/ BD (1:33, 1:33, 1:34, 1:35)
1:40 REST
3x100 @ 1:35 FR kick w/ BD (1:29, 1:30, 1:31)
1:35 REST
2x100 @ 1:30 FR kick w/ BD (1:27, 1:26)
1:30 REST
100 @ 1:25 FR kick w/ BD (1:19-)

300 FLOAT

Total: 5600

AM SCY w/ Srdan + Larry @ LRRC "Kicking with friends beats kicking alone!"

16x100 @ 1:40 25 FR swim/75 FR side-kick

12x25 @ :45 kick
odd: FL UW FAST
even: FL on back H.A.S. EZ

100 EZ

8x125 @ 2:00 FR kick first/last 25 "submarine" w/ fins + BD
1:00 REST
6x100 @ 1:30 kick w/ fins + BD
3 - FL STRONG
3 - FR STRONGER (:59- on last one)

100 EZ

4x25 @ :45 FAST FR kick w/ BD (:16-, :16-, :16, :16)

18x25 @ :40 "Matt Biondi" drill
6 - FR
6 - BK
6 - FR

15x50 @ 1:00 FL kick on back H.A.S.

Total: 5000

AM SCY Solo @ LRRC

10x100 @ 1:40 75 FR side-kick/25 swim

10x200 @ 2:50 FR kick H.A.S. w/ fins + SNKL

Total: 3000

PM SCY Solo @ LRRC

300 side kick

15x200 kick w/ fins
3 @ 3:00/2:50/2:40 D1-3 FR w/ BD
3 @ 2:45 FR H.A.S. w/ SNKL
3 @ 2:50/2:40/2:30 D1-3 FR w/ BD
3 @ 2:45 FR H.A.S. w/ SNKL
3 @ 2:40/2:30/2:20 D1-3 FR w/ BD

200 FLOAT

Total: 3500

Friday, 12/4/2020 Garage Workout

Continuing on the COVID quarantine train.

5 min general warmup + barbell warmup

Daily Back Squat - 45/5, 135/3, 225/3, 245/2, 265/1, 285/1

EMOM 20
1 - Z Press - 75/5, 85/5, 95/5x3
2 - KB single leg RDL - 53#/8 ea leg x 5
3 - Ring plank :40 x 5
4 - Pistols - 16 x 5

Thursday, 12/3/2020 Garage Workout

5 min general warmup + barbell warmup

Back Squat - 45/5, 135/3, 225/3, 245/2, 265/1, 285/1, w/pause 245/3x4

Power Clean + Power Jerk - 135/1+1, 165/1+1, EMOM 185/1+1x4, 195/1+1x3, 205/1+1, 210/1+1, 215/1+f
//Haven't done power cleans consistently enough I guess, 215 felt awkward.

DB bicep curl + front raise - 25#s/8+8 each arm x 3

Wednesday, 12/2/2020 Garage Workout

5 min general warmup + barbell warmup

Hang Snatch - 95/2, 115/2, 135/1, 165/1, EMOM 185/1x10

Starting a daily squat routine today - just quick work up to a heavy single every day. This has worked pretty well in the past for getting my body more comfortable with heavy weights.

Back Squat - 135/3, 225/3, 245/2, 265/1, 285/1

5 rounds
10 ring dips
10 inverted rows
15-12-9-6-3 KB swings 53#