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PM SCY w/ Trip (5x300) @ LRRC

500 swim (200 FR/50 scull) w/ SNKL

5x300 @ 5:00 D1-5 (3:35, 3:26, 3:15++, 3:10+, 3:09++)

5x100 @ 1:30 FL kick H.A.S. w/ fins + SNKL
4x150 @ 1:50 pull w/ SP
8x50 @ :40 FR kick w/ fins + BD

100 EZ BK

Total: 3100

SCY

Warm up
4 x 100 1:45
6 x 25 :40 choice
4 x 100 1:30
6 x 25 :30 strong

Kick set
6 x 50 1:15
6 x 25 :45 fast

Stroke set
3x
2 x 25 :45 perfect stroke choice
1 x 100 2:00 IM/stroke strong

Sprint set
2x
4 x 25 :20
5 x 25 :25
6 x 25 :30
[All swims choice]

Freestyle set
2 x 200 3:00 neg split
3 x 100 1:30 desc 1-3
4 x 50 :50 mod
3 x 100 1:20 desc 1-3
2 x 200 2:40 neg split

Warm down
4 x 50 1:00

Total: 4550

My husband and I took our kids to our local athletic center to swim for fun yesterday and of course I had to get something in while they played.... just a short recovery swim:

W/U (1000):
500 swim
10x50 kick w/ fins @ 1:00 - 3 fr, 2 fly x 2

Main (1000):
2X{Set 1 w/o fins, Set 2 w/fins}
4x75 @ 1:00
4x25 @ :30 FAST IMO
100 easy

My daughter's team is kind enough to sometimes let parents have the empty lanes during a thin practice, so here was my Saturday morning:

W/U (700):
300 swim
4x100 kick w/ fins @ 1:30

Main (1800):
For interval adjustment: ~20-25 sec rest on the 250's, ~20 sec rest on the 150's
2X{
2x250 swim @ 3:45, 200 negative split, 50 stroke
2x150 swim @ 2:20, 100 build by 25, 50 stroke FAST
4x25 @ :30, odd - FAST stroke, even - recovery


Set 2 (400):
1x25 fr @ :30
1x50, br/fr @ :50
1x75, bk/br/fr @ 1:15
1x100 IM @ 1:30
1x75, bk/br/fr @ 1:15
1x50, br/fr @ :50
1x25 fr @ :30

100 easy

Total: 3,000

CF workout Friday morning, then drove to Joliet for brother in law wedding, back Sunday and went to symphony with parents. So didn't get any weekend workouts in, but my body probably needed a little break. Sat too much though.

Friday, 2/8/2019 CrossFit Workout

Warmup - AMRAP 2 ascending ball slams/shuttle runs, AMRAP 2 ascending pullups/walkouts, AMRAP 2 ascending jump rope/air squats

Strength - Back Squat - 45/5, 135/5, 185/5, 225/5, 265/5,5,5
Bench Press - 45/5, 135/5, 165/5, 185/5,5,5

Conditioning - 4 rounds
30 double unders
15 KB goblet squats 53#
12 ball slams 50#
9 pullups
9:39


Monday, 2/11/2019 Pool Workout

Stiff today from the weekend, took a bit to get loose again!

200 fr/200 k/200 st/200 dr/200 fr w/snk

4x200 k 3:20
50 EZ
4x100 bk 1:40
50 EZ
4x50 p rev pads :50
50 EZ
5x50 IMO+fr :45
50 EZ

12x50 K VS (open/close/build/fast) 1:10

100 EZ

6x50 w/fins shooter/EZ 1:00

100 warmdown

3950

200 free/200 back/200 im drill
100 kick/400 pull

75 easy
8 x 100 on 1:25 [hold 1:15s]
75 easy
2 x [4 x 25 on :30] - skd odd, sprints even
200 loosen and out
[Solo/Rec/2450 yd/45 min]
=================

PM SCY @ UALR "Valentine Invitational" Day #2

600 swim every 4th 25 scull w/ SNKL
300 FR kick w/ BD

3x100 @ 1:20 D1-3 (1:04, 1:02, :59+)
100 EZ

8x25 V.S.
4 @ :40 FR kick w/ BD
4 @ :30 FR swim

100 EZ

4x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL

200 FR - 1:54.54 (26.43/28.80/29.86/29.45) - With how heavy I felt last night, I wasn't sure what to expect from this, the weakest of the freestyle races for me. I was pleasantly surprised that I was faster than I was in early December (1:55.30), and that swim was coming off a taper (I still had almost no hair growth back) and had that "smooth, easy speed" feel still lingering. The big difference, in hindsight, was definitely my mental effort in the race. In December, I was in the mix with some of the senior level boys and they went out so fast and I got caught up in THEIR race and just spun my wheels. This time I was more controlled on the opening 75 yards, and while I flipped last at the 50, by the 100, I was in second place for good in my heat.

600 EZ (100 swim/100 kick w/ BD) w/ SNKL

Total: 2600

PM SCY @ UALR "Valentine Invitational" Day #1

400 swim every 4th 25 scull w/ SNKL
300 pull w/ SP + SNKL
200 kick every 3rd 25 BR w/ BD
100 I.M. drill

4x (I.M.O.)
4x25 @ :10 rest
1 - drill
1 - swim
1 - drill
1 - build

2x25 @ :30 SMOOTH FL
50 @ :50 PACE BK
50 @ :50 PACE BR
100 @ 1:20 STRONG FR

350 EZ

400 assorted warm-up pre-race

400 I.M. - 4:31.04
27.73/31.60 (59.33)
36.30/36.80 (1:13.10)
37.64/38.47 (1:16.11)
31.90/30.60 (1:02.50)
I suppose I can't be upset with the time. Coming off being sick, heavy training, and heavy lifting, this was a tough race to try to contest. I didn't have any sort of goal time in mind, although I would have liked to have had my BK split under 1:10 and my FR split under 1:00, but my legs were just so heavy.

600 EZ (100 swim/100 kick w/ BD) w/ SNKL

Total: 3400

SHOUT OUT: Trip swam a very respectable 5:37 500 FR as well.

LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
4 x 100 2:00 [1:45]
4 x 50 1:15 [1:05] stroke
4 x 50 1:00 [:50] desc 1-4

Kick set
2x
4 x 50 1:20 [1:15]
1:00 [vertical kick]

Freestyle set
2x
1 x 300 5:00 [4:30] long & strong
2 x 150 2:30 [2:15] last 50 strong
3 x 100 1:40 [1:30] desc 1-3

Sprint set
4x
1 x 50 1:15 [1:05] easy
2 x 50 1:15 [1:05] fast
[RD1/3 stroke, RD2/4 choice]

Warm down
4 x 50 1:00

Total: 4000

PM SCY Solo @ LRRC "Recovery"

2x
5x100 @ 2:00 FR kick H.A.S. w/ SNKL
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

8x125 @ 2:00 FL kick w/ fins + SNKL
odd: 100 H.A.S./25 UW S-line
even: 25 UW S-line/100 H.A.S.

200 PERFECT STROKE w/ 4/6/2 turns

Total: 3000

LCM intervals left, SCY intervals right

Warm up
2 x 150 2:45 [2:30]
2 x 100 2:00 [1:45]
6 x 50 1:15 [1:05] stroke
2 x 100 1:45 [1:30]

Kick set
1 x 200 5:00 [4:30]
1:00 [vertical kick]
1 x 100 2:30 [2:15]
1:00 [vertical kick]
4 x 50 1:20 [1:15] fast

Sprint set
4 x 50 1:30 [1:20] sprint
4 x 50 1:15 [1:10] sprint
4 x 50 1:00 [:50] sprint
1 x 50 2:00 [1:30] easy
1 x 50 best effort
[All swims choice]

Freestyle set
2x
3 x 200 3:10 [3:00] neg split
1 x 200 3:30 [3:15] best effort

Warm down
4 x 50 1:00

Total: 4000

Thursday, 2/7/2019 Pool Workout

Posterior chain still misfiring a little from deadlifts/snatches Thursday. Wasn't able to get up and go quite as well today but still got some good work done.

3x{100 fr 1:25
100 IM 1:35
100 bk 1:45
100 k 1:55}

4x IMO {75 50 st dr/25 fr 1:25
75 50 fr dr/25 k SLOB 1:25
75 50 fr b/25 st fast 1:25
100 IM D1-4 1:45}

6x50 dr/sw ez 1:00

200 br fast (2:26, not bad for tired hammies!)

150 ez

3x{25 UDK :30
50 fist drill :55
75 build from 90% 1:20
100 ez 1:45}

100 warmdown

4000y

AM SCY Solo @ LRRC
PM SCY w/ Trip (sort of*) @ LRRC "I.M. work"
* Trip did 4x100 @ 1:40 @ 500 PACE during my 400 I.M. set

AM Swim:

600 swim (100 FR/100 BK) w/ 4 FL kicks off walls
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x100 @ 1:05 (1:01, 1:03, 1:04, 1:05)
1:05 REST
3x100 @ 1:05 (1:02, 1:04, 1:05)
1:05 REST
2x100 @ 1:05 (1:02+, 1:04+)
1:05 REST
100 @ 1:05 (:59)

5x200 @ 3:00 FR kick on BK 5 FL kicks off all walls w/ fins

Total: 3000

PM Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:40 25 dr/25 swim, work transitions!
1 - FL/BK
1 - BK/BR
1 - BR/FR

"Kind of, sort of Broken 400 I.M."
4x25 @ :25 SMOOTH FL (:13, :14, :14, :15) ~ :57
2x50 @ :50 PACE BK (:32+, :33) ~ 1:06
2x50 @ :50 PACE BR (:34, :35) ~ 1:09
100 @ 1:40 RACE FR (:57)
Total time: ~4:09

400 EZ

Total: 2600

A little endurance set to test myself, this one hurt a bit at the end. For context, I'll put the desired amount of rest (or at least what I was getting) next to intervals for adjustment.

W/U (1200):
500 swim
10x50 swim w/ fins @ :50 - #1,5,10 Fast, 6 dolphin kicks off each wall on all of them
200 kick w/ fins

Main (2000):

10x200:

#1-3 @ 2:40 (average about 10-15 sec rest - start here and add/remove according to the pattern)
#4 @ 2:35 (about 5-8 sec rest)
#5-7 @ 2:40 (rest same as above)
#8 @ 2:35 (5-8 sec rest)
#9 @ 2:45 (10-15 sec rest)
#10 @ 2:30 - all you've got left to make it!

100 easy

Total: 3300

Bonus (450)
I did one round of this + 75 cool down)

2x{
3x50 IMO @ 1:10
3x25 Free FAST @ :30

50 easy

Total w/ Bonus: 3800

SCY

Warm up
1 x 200 3:15
2 x 100 1:45
4 x 50 1:05 stroke
2 x 100 1:30
1 x 200 3:00

Kick set
1 x 100 2:15
1:00 [vertical kick]
2 x 50 1:15
1:00 [vertical kick]
4 x 25 :45 fast

Stroke set
4x
1 x 25 :45
1 x 125 2:15 IM
[25s: RD1 fly, RD2 back, RD3 brst, RD4 free]

Sprint set
3x
1 x 25 :45 easy
1 x 50 1:15 fast
1 x 25 :45 easy
1 x 100 2:00 fast
[RD1 stroke, RD2/3 choice]

Freestyle set
2x
4 x 100 1:30
4 x 75 1:05
4 x 50 :50
[Desc each group 1-4]

Warm down
4 x 50 1:00

Total: 4500

Was fighting a cold this weekend but managed to get a quick 2500 in Saturday morning. A little bit of extra kicking went into warmup to keep my head above water...

W/U (900):
300 swim
8x75 Kick, 1-4 w/ fins @ 1:05, 5-8 w/o fins @ 1:20

Main (1500):
4x125 pull @ 1:45
4x100 IM @ 1:40
4x75 swim @ 1:15, build by 25
4x50 swim @ 1:00 w/ fins - 200 pace
4x25 FAST @ 30 choice

100 easy

Total: 2500

Tuesday, 2/5/2019 CrossFit Workout

Warmup - 4x(40sec row ez, 20sec row fast, 3 walkouts, 3 RBM, 10 situps), barbell warmup

Strength - Deadlift - 135/5, 185/5, 225/5, 275/5, 315/5, 335/5, 355/5

Conditioning - AMRAP 7
10 power snatch 75#
3 bar muscleup
6 rounds + 1 BMU
//ripped my dang hand somewhere around round 4... threw me off my rhythm.


Wednesday, 2/6/2019 Pool Workout

Swam with the National group this morning. Decent amount with fins and I had some calf cramping issues (in both legs!), so I missed probably 200-300 out of this workout stretching. Still a good workout.

200 fr 3:00/100 IM k 2:00
200 fr 2:50/100 IM dr 1:45
200 fr 2:40/100 IM 1:30

Kick set - all on 1:40/100 pace, all last 25 fast
100
100-75
100-75-50
100-75-50-25

2x150 2:10 fr cuise
4x75 1:10 fr d1-2 to 500 pace, d3-4 to 200 pace
2x150 2:15 50 st/50 fr/25 st/25 fr cruise
4x75 1:15 o-ez fr, e-st 200 pace

2x150 2:30 ez
4x75 1:00 fr w/fins + pads d1-2 to 200 pace, d3-4 to 100 pace
2x150 2:40 50 st/50 fr/25 st/25 fr ez
4x75 1:10 w/fins o-ez fr, e-st 100 pace

K w/fins, all on 1:20/100 pace, all half UDK last 25
100
100-75
100-75-50
100-75-50-25

100 fr/100 IM /100 fr/100 IM warmdown

5200y, we'll say I did 4900 of it.

PM Weights @ LRRC
PM SCY Solo @ LRRC "Power/Sprint Day"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
1x8/2x12 S-leg glute (50/90/90#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

400 swim every 4th 25 scull w/ SNKL
300 pull w/ SP + SNKL
200 kick every 3rd 25 BR w/ BD
100 I.M. drill

5x100 @ 1:40 D1-5 (1:05, 1:04, 1:02, 1:00, :58)
100 EZ

4x25 @ 1:00 SPRINT w/ fins + paddles + chute (full closed)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ fins + chute (IIIII)*
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT w/ paddles + chute (IIII)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ chute (III)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT w/ chute (II)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ chute (I)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT NO BREATH

150 FLOAT

Total: 2750

* See attached picture from workout on 1/23/19 for settings.

200 swim-100 kick-200 pull [extra 100]
4 x 50 quarter's strong
100 non free

2 x
- 3 x 75 on 1:30 k-s-p [did 100s]
- 3 x 75 on 1:20 pacing [did 100s]
- on next top...4 x 50 on 1:00
- Master's minute rest

4 x 50 on 1:05 active recovery
[Masters/Rec/2700 yds/55 min]
==========================
A good workout tonight with a full pool. Lena knocked out 750yds on her own (she is amazing and doing so great in her 4th straight weekly practice) and I swam with Greg, Jim, Carol, Anne, and Sean. I was holding 1:20s on the first round of 75s and 1:15s on the second part consistently for each round of the main set.

LCM intervals left, SCY intervals right

Warm up
1 x 300 5:00 [4:30]
3 x 100 1:45 [1:30]
12 x 50 1:20 [1:15] alt 2 kick, 2 stroke

Sprint set
4 x 50 :50 [:45]
4 x 50 1:00 [:55] same effort as first four
4 x 50 :50 [:45]
1:00 rest
3 x 50 2:00 [2:00] best effort sprint
1 x 50 easy
[All swims choice]

Freestyle set
6 x 50 :55 [:50] consistent pace
3 x 100 1:40 [1:30] desc 1-3
1 x 300 4:45 [4:15] neg split
3 x 100 1:30 [1:20] desc 1-3
6 x 50 :50 [:45] strong NO GEAR

Kick set
1 x 400 10:00 [9:00] build each 100 to fast

Warm down
4 x 50 1:00

Total: 4100