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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

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

AM SCY Solo @ LRRC "Shoulder Vacation"

10x100 @ :10 rest FR kick H.A.S. w/ SNKL

6x400 @ 6:00 w/ fins
1 - FL kick on back H.A.S.
1 - FR kick H.A.S. w/ SNKL
1 - 50 FL/50 FR kick w/ BD

100 FLOAT

10x50 @ 1:00 FR side kick

500 SMOOTH FR kick w/ fins + BD

Total: 4500

PM SCY Solo @ LRRC "Keepin' It Movin'"

700 @ 8:45 swim w/ fins + paddles + SNKL
4x50 @ 1:00 FR kick w/ BD
7x100 @ 1:15 WHITE
:30 REST
600 @ 7:30 swim w/ fins + paddles + SNKL
4x50 @ 1:00 FR kick w/ BD
6x100 @ 1:15 WHITE
:30 REST
500 @ 6:15 swim w/ fins + paddles + SNKL
4x50 @ 1:00 FR kick w/ BD
5x100 @ 1:10 PINK
:25 REST
400 @ 5:00 swim w/ fins + paddles + SNKL
4x50 @ 1:00 FR kick w/ BD
4x100 @ 1:10 PINK
:20 REST
300 @ 3:45 swim w/ fins + paddles + SNKL
4x50 @ 1:00 FR kick w/ BD
3x100 @ 1:05 RED
:30 REST
200 @ 2:30 swim w/ fins + paddles + SNKL
4x50 @ 1:00 FR kick w/ BD
2x100 @ 1:05 RED
:20 REST
100 @ 1:15 swim w/ fins + paddles + SNKL
4x50 @ 1:00 FR kick w/ BD
100 @ 1:05 RED

100 EZ

Total: 7100

PM SCY w/ Srdan + Trip + Doug as Chief Split-getter* @ LRRC "Lactate Tolerance"

I'm faster when no one times me. ~ Trip Strauss

I would have been faster if no one had timed me. ~ Srdan Markovic

*So if the above two jokers have complaints about their times, they can take it up with him!

1000 SKIPS

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
4x75 @ 1:00 "Claire Lockridge" pull w/ paddles
4x50 @ :40 D1-4
4x25 @ :30 V.S.
300 EZ

4x
4x25 @ :45 FAST (dive #1)
1:00 REST
100 @ 4:00 DIVE FAST
No warm down between rounds!

1100 assorted kicking/swimming w/ fins + BD + beer

Total: 4200

Results:
Calvin:
#1 - 53.8 (26.1/27.7)
#2 - 53.7 (25.8/27.9)
#3 - 53.8 (26.1/27.7)
#4 - 53.5 (25.7/27.8)

Srdan:
#1 - 53.7
#2 - 56.4
#3 - 57.1
#4 - 55.4

Trip:
#1 - 2:11.9 (1:04.5/1:07.4)
#2 - 2:12.3 (1:04.9/1:07.4)
#3 - 2:12.0 (1:04.9/1:07.1)
#4 - 2:11.9 (1:05.0/1:06.9)
**Trip did 4x200 @ 8:00

PM SCY w/ Trip @ LRRC

800 (300 swim/100 kick w/ BD)
600 (200 pull w/ buoy/100 kick H.A.S.) w/ SNKL
400 (100 swim/100 kick w/ BD)
200 I.M. drill

300 EZ FR kick w/ fins + BD (just keeping the body moving while Trip finished warming up)

2x100 @ 2:00 RED I.M. (1:05-, 1:03+)
2x150 @ 2:00 PINK FR
2x100 @ 2:00 RED I.M. (1:04+, 1:04)
2x150 @ 2:00 PINK FR
2x100 @ 2:00 RED I.M. (1:04++, 1:03-)

5x100 @ 1:30 SMOOTH FR focus on perfect stroke

Total: 4000

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

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

10 x 50fr on 2:00

• 25 nb fast + turn/25 ez

7 back start attempts
500 kick with snorkel

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#