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  1. Saturday 12/19/2020

    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

    Updated December 21st, 2020 at 11:13 AM by Calvin S

    Categories
    Swim Workouts
  2. Friday 12/18/2020

    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
    Categories
    Swim Workouts
  3. Thursday 12/17/2020

    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
    Categories
    Swim Workouts
  4. Wednesday 12/16/2020

    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
    Categories
    Swim Workouts
  5. Tuesday 12/15/2020

    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
    Categories
    Swim Workouts
  6. Monday 12/14/2020

    AM SCY Solo @ LRRC

    500 FR side-kick

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

    500 FLOAT

    Total: 5000
    Categories
    Swim Workouts
  7. Saturday 12/12/2020

    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
    Categories
    Swim Workouts
  8. Friday 12/11/2020

    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
    Categories
    Swim Workouts
  9. Thursday 12/10/2020

    PM SCY Solo @ LRRC

    3000 FR kick w/ fins + SNKL

    Total: 3000
    Categories
    Swim Workouts
  10. 12|11|20 SCY

    by , December 11th, 2020 at 03:46 PM (Blog)
    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.
    Categories
    Uncategorized
  11. Wednesday 12/9/2020

    AM SCY Solo @ LRRC

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

    500 FLOAT

    Total: 4500
    Categories
    Swim Workouts
  12. Tuesday 12/8/2020

    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
    Categories
    Swim Workouts
  13. Monday 12/7/2020

    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
    Categories
    Swim Workouts
  14. Sunday 12/6/2020

    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
    Categories
    Swim Workouts
  15. Saturday 12/5/2020

    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
    Categories
    Swim Workouts
  16. Friday 12/4/2020

    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
    Categories
    Swim Workouts
  17. Thursday 12/3/2020

    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
    Categories
    Swim Workouts
  18. 12/4/20 Workout

    by , December 4th, 2020 at 02:26 PM (Swimming Through Jello)
    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
    Categories
    Uncategorized
  19. 12/3/20 Workout

    by , December 3rd, 2020 at 02:44 PM (Swimming Through Jello)
    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
    Categories
    Uncategorized
  20. 12/2/20 Workout

    by , December 2nd, 2020 at 06:08 PM (Swimming Through Jello)
    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#
    Categories
    Uncategorized