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  1. Friday 1/31/2020

    PM SCY Solo @ LRRC "Recovery/Friday Fly Day"

    400 swim every 4th 25 head-up scull
    6x100 @ 1:45 k/sw/dr/bld
    odd: FL
    even: FR

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

    4x50 mid-pool 25 FAST/25 EZ
    odd: FL
    even: FR

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  2. Thursday 1/30/2020

    PM SCY Solo (w/ Trip + Srdan on 4x300/4x100) @ LRRC "Droppin' the hammer on Thor's day"

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10
    #1 - breathe 2/4/6 by 50
    #2 - breathe 4/6/8 by 50

    4x100 @ 1:07 (1:06-, 1:06+, 1:06, 1:06)
    1:07 REST
    3x100 @ 1:07 (1:04+, 1:05-, 1:05)
    1:07 REST
    2x100 @ 1:07 (1:03+, 1:04-)
    1:07 REST
    100 @ 1:07 (1:01)

    2x
    3x100 @ 2:00 "hullabaloo"
    8x25 @ :30 BR w/ FL kick w/ fins + strapless fingertip paddles (focus on loading hips and forearm catch)

    4x300 @ 4:00 N.S. pull w/ SP
    200 @ 6:00 EZ
    4x100 @ 2:00 BEST AVG (:58+, :58-, :58, :59)

    200 EZ FR kick w/ fins + BD

    Total: 6000

    Updated February 17th, 2020 at 02:26 PM by Calvin S

    Categories
    Swim Workouts
  3. Long Recovery Warm-up + Main Kick Set

    I decided to go for a main kick set today, but started with a long recovery warm-up swim for my arms. I did mostly freestyle for the 1000 mix, but feel free to mix it based on how you feel in the water. Today, I think I could have just kept going and going nice and easy for a continuous swim, but forced myself to stop and do something else.

    W/U (1000):

    1000 mix - choice

    Main - Kick Set Ladder (1600):

    25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 - fast/easy combo

    *For the ladder up (25 -> 200) - freestyle kick w/ fins
    *For the ladder down (175 -> 25) - easy breaststroke kick, fast free no fins

    Intervals:
    25 -> 100 & 100 -> 25 - 10 seconds rest
    125 -> 200 ->125 - 20 seconds rest

    25 f
    25 f / 25 e
    50 f / 25 e
    50 f / 50 e
    75 f / 50 e
    75 f / 75 e
    100 f / 75 e
    100 f / 100 e
    100 e / 75 f
    75 e / 75 f
    75 e / 50 f
    50 e / 50 f
    50 e / 25 f
    25 e / 25 f
    25 e

    400 easy swim warm down

    Total: 3000
    Categories
    Swim Workouts
  4. Wednesday Long Aerobic

    Today was the first day I felt good in the water in a long time (yay)! I felt tired, but none of my aches and pains that have been getting me down lately got in the way. I actually really liked this set, it gave me a chance to get my heart rate up and do some varying speeds. The goal for the 50's was to start out on a strong interval and then descend so the second one in each round is faster, but has an extra :05 rest (also gave me time to get buoy & paddles on). Enjoy!

    W/U (800):

    4x125 @ 1:45 - 5th 25 stroke RIMO

    4x75 @ 1:15 pull - roaming 25's strong pace (~80%)

    1 - 25 strong / 50 smooth
    2 - 25 smooth / 25 strong / 25 smooth
    3 - 50 smooth / 25 strong
    4 - 75 strong

    Main (2200):

    4X [
    *50's - desc 1-2 during each round

    1x200 swim @ 2:50
    1x50 swim @ :40
    1x100 swim @ 1:20
    1x50 swim @ :45
    1x150 pull w/ pads + buoy neg split @ 2:25

    1-300 easy warm down

    Total: 31-3300
    Categories
    Swim Workouts
  5. Tuesday 1/28/2020

    PM SCY w/ Trip @ LRRC "Something a little different"

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    8x100 @ 1:30 FR kick w/ fins + BD

    300 @ 4:00 WHITE
    325 @ 4:00 PINK
    350 @ 4:00 RED
    3:00 REST
    400 @ 5:00 PINK
    425 @ 5:00 RED
    450 @ 5:00 BLUE

    150 EZ

    Total: 5000
    Categories
    Swim Workouts
  6. Monday 1/27/2020

    PM SCY Solo @ LRRC "Kickin' it"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 k/dr/UW/12.5 FAST/12.5 EZ w/ fins
    2x200 @ 2:40 D1-2 pull w/ SP

    2x
    4x50 @ 1:00 "Progressive Freestyle"
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x100 @ 1:45 FR kick w/ BD
    200 @ 3:45 BK pull w/ SP
    3x100 @ 1:40 FR kick w/ BD
    200 @ 3:45 BK pull w/ SP

    8x25 @ :24 FL swim w/ 8 kicks off wall and 8 strokes max "in memoriam"

    300 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  7. Monday Aerobic Motivation

    Today was kind of a "where am I at?" test in terms of my aerobic base after taking about 4 weeks off. It's not pretty, but it was a start and went better than I thought. I'll be using longer aerobic sets as the main set for the next couple weeks to try and build my endurance back up. All said and done, this took about an hour today. Happy swimming!

    W/U (700):

    300 sw fr/bk/br x 25
    100 long glide br
    4x75 @ 1:30 dr/sw/bu

    Main (1200):

    12x100 @ 1:25 swim - try to keep under 1:15

    100 easy

    Sprint (200):

    8x25 @ :30 - fast/easy, easy/fast, fast, easy x 2
    *I did all free but you can do first round fr and 2nd rd stroke

    Stroke/Drill (700):

    4X [ IMO by round
    25 pull w/ pads + buoy
    50 swim stroke
    50 kick stroke ]

    4x50 @ 1:00 w/ fins + pads
    swim free - 6 dolphins off each wall + 3 strokes before a breath. No breath in/out flags.

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  8. Saturday 1/25/2020

    AM SCY w/ the Lady Trojans @ UALR "Distance Workout"

    4x200 @ 2:40 swim w/ fins + paddles + SNKL
    4x100 @ 1:20 D1-4

    3x
    6x25 @ :40 "Ervin"

    50 EZ

    2x400 @ 5:15 PINK
    6x100 @ 1:20 D1-3, 4-6 to Mile Pace
    :30 REST
    3x300 @ 3:50 PINK pull w/ paddles + SNKL
    4x100 @ 1:20
    #1/3 - SMOOTH
    #2/4 - @ MP
    1:10 REST
    4x200 @ 2:40 PINK
    3x100 @ 1:20 @ MP (1:03.9, 1:03.9, 1:03.6)

    100 FLOAT

    Total: 5600

    Water was quite warm, which made going fast rather difficult.

    Updated January 25th, 2020 at 01:42 PM by Calvin S

    Categories
    Swim Workouts
  9. 1|24|20 13m

    by , January 24th, 2020 at 08:58 PM (Blog)
    10 x 13m fr on 0:20
    10 x 13m fr on 0:30
    20 x 13m on 0:30 o:br/e:fr
    30 x 13m fr on 0:30

    Just 910m swum slower than 50 race pace, but faster than 100

    Updated January 25th, 2020 at 10:42 AM by __steve__

    Categories
    Uncategorized
  10. Friday 1/24/2020

    PM SCY Solo (and 12x100 w/ Trip) @ LRRC "Quantity with a dash of quality"

    400 swim every 4th 25 head up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 RIMO k/dr/sw
    2x150 @ 1:55 N.S. pull w/ SP + SNKL
    200 (25 swim/25 head-up scull)
    4x50 @ :35 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    4x100 @ 1:08 (1:05+, 1:06, 1:06+, 1:06+)
    1:08 REST
    3x100 @ 1:08 (1:05, 1:06, 1:06)
    1:08 REST
    2x100 @ 1:08 (1:05, 1:06)
    1:08 REST
    100 @ 1:08 (1:03)

    5x200 @ :10 rest 50 FL/50 FR kick w/ fins + BD

    12x100 @ 1:30 I.M. focus on perfect transitions

    100 FLOAT

    Total: 5300
    Categories
    Swim Workouts
  11. Easing back into the water...

    So this week was my first week back after about a month off. Ouch. Between the holidays, winter crud, a (ski related, I think) tailbone injury, and more winter crud - I pretty much took a month off give or take a few attempts in December/January to swim. I did two workouts this week, and they both hurt, but I'm back at it. A little hard to find motivation, but it feels good (at least mentally) to be back in. Here was a short aerobic workout from Wednesday just to get myself going again:

    24x100

    4 @ 1:30 swim
    4 @ 1:30 pull
    4 @ 1:25 swim
    4 @ 1:50 kick w/ fins
    4 @ 1:20 swim
    4 @ 1:50 stroke (I did 50bk/br)

    Total: 2400

    Website: www.thelaneline.com
    Follow on: IG/FB
    Categories
    Swim Workouts
  12. Thursday 1/23/2020

    PM SCY Solo (and 3x300 w/ Trip) @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    6x50
    3 @ :35 MAKE
    3 @ :40 AE
    :30 REST
    4x75
    2 @ :50 MAKE
    2 @ :55 AE
    :45 REST
    3x100 @ 1:08 RED
    1:06 REST
    2x150 @ 1:40 BLUE
    3:40 REST

    2x300 @ 4:00 SMOOTH pull w/ paddles + SNKL
    1:00 REST
    300 @ 4:00 UP TEMPO, "Zane Grothe Style**," give Trip someone to race (3:23+)

    200 EZ

    Total: 5000

    ** I read once that Zane Grothe will do some of his crazy distance sets with NO KICKOUTS OFF ALL WALLS. I think the point being to really focus on the stroke, and increasing the number of strokes to work on each length of the pool. I agreed to level the playing field a little bit for Trip (who's walls leave something to be desired) by not kicking out of any walls.
    Categories
    Swim Workouts
  13. 1|21|20 SCM and 1|23|21 LCM

    by , January 23rd, 2020 at 03:11 PM (Blog)

    1|21

    1000 25 ez fr 25 dr
    500 bk board fins
    300 uw board fins

    The drill I used was a Tony Ervin demonstration on youtube. All it is is freestyle with UW recovery, what makes it important is maintaining rotation, breathing, and stroke with the extra drag. Helps one maintain hold of water without slippage.


    1|23 LCM

    1K as 50 fr/ 50 bk with board fins
    15:41
    Categories
    Uncategorized
  14. Tuesday 1/21/2020

    PM SCY w/ Trip (and his tan) @ LRRC "I.M. and Threshold"

    2x400 @ :10 rest swim w/ fins + paddles + SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    6x50 @ :10 rest
    3 - BR kick w/ BD
    3 - drill 25 BK/25 BR

    100 @ 1:20 AE FRIM
    200 @ 2:40 AE FRIM
    300 @ 4:00 AE FRIM
    400 @ 5:20 AE FRIM
    400 @ 5:20 HOLD THRESHOLD PACE (4:32)
    300 @ 4:00 HOLD TP (3:24)
    200 @ 2:40 HOLD TP (2:16+)
    100 @ 1:20 THRESHOLD PACE (1:07)

    200 EZ

    Total: 3500

    Wasn't sure if Trip was going to be back from Mexico today so I had something else prepared but when he showed up I did his workout instead. I aimed to hold my threshold interval (1:08 for now), that is what I sort of used for my "pace" today. I also aimed to hold the same pace for every 100 of each distance, as opposed to going out hard and then backing off but still "averaging" my target pace.
    Categories
    Swim Workouts
  15. Monday 1/20/2020

    PM SCY Solo (8x25/50 no breath w/ Doug Martin and Jim "Dr. J" Robbins) @ LRRC "Putting it back together"

    2x
    5x100 w/ SNKL
    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
    :40 REST

    10x50 @ 1:00 kick w/ BD
    odd: FR
    even: BR

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x25 @ :40 UW kick w/ fins
    odd: FL on back
    even: FR
    50 FR swim no breath

    250 EZ

    Total: 3000

    Felt broken down all weekend from last week's training (especially the two days with the college team). Took the weekend off and spent today just putting my stroke back together again. Plan to swim TH/SAT with the college team.
    Categories
    Swim Workouts
  16. 1|18|20 LCM

    by , January 19th, 2020 at 12:37 PM (Blog)
    14m section:
    2 x 280m fr with snorkel

    120m br

    10x 28m br on 1:00
    24 - 21s


    50m section:
    1 x 100 with fins as 50fr/50 bk
    37.5m UW fr/ez bk

    3 x 100 on 3:00 as 50fst/50ez
    flutter kick fast/fr ez
    51, 58, 1:05 for the 50 fr kicks
    Categories
    Uncategorized
  17. 1|17|20 LCM

    by , January 18th, 2020 at 10:30 AM (Blog)
    14m section:

    280m fr with snorkel 4:00
    work the turns

    120m br 2:00
    work the turns

    50m section:

    50 flutter kick fast
    tried to go fast 💨

    1 x 100 with fins on 3:00
    50 fl / 50 bk

    6 x 100 with fins on 3:00 - 4:00
    50 fr (31 tops) / 50 bk

    6 x 50 fr on 0:70
    held 0:30 rest on first several



    A lot of writing, but less then 1450m. Dont really pay much attention to net distances or keep track of it anymore. Now I see why.
    Categories
    Uncategorized
  18. Friday 1/17/2020

    AM SCY w/ The Lady Trojans @ UALR "Middle Distance Group"

    300 swim every 4th 25 head-up scull
    3x100 @ 1:50 25 FR/25 BR kick w/ BD
    6x50 @ 1:00 25 dr/25 sw I.M.O. no FR

    4x
    1:00 V.K. @ 1:15
    done as:
    :30 hands out
    :20 elbows out
    :10 S-line
    50 @ 1:15 25 FAST kick on BK/25 UW FL kick

    3x
    6x25 @ :40 "Ervin" **
    6x25 @ :35 FR w/ Finis Tempo Trainer (set to .7)

    4x250 @ 4:00
    done as:
    150 @ 1:50 100 N.S./50 AE
    100 BEST AVG (58.8, 1:00.2, 1:00.1, 59.2)

    4x150 @ 2:30
    done as:
    100 @ 1:15 50 RED/50 AE
    50 FAST (29.0, 28.8, 28.3, 28.2)

    3x200 @ 3:00
    done as:
    125 @ 1:35 75 EZ/BLD/FAST/50 AE
    75 FAST (46.0, 44.4, 44.0)

    2x125 @ 2:30
    done as:
    75 @ 1:00 50 RED/25 AE
    50 FAST (28.3, 28.2)

    75 @ 1:15 25 FAST/25 AE/25 FAST
    175 EZ

    16x25 @ :35 w/ fins
    4 - 3 UW FAST FL kick/1 EZ
    4 - 3 FAST BR w/ FR kick/1 EZ

    Total: 5100

    ** Ervin is done as:
    #1 - 12.5 bucket scull/12.5 EZ
    #2 - 12.5 FAST FR kick in S-line on top of water/12.5 EZ
    #3 - 12.5 doggy paddle fast catch/12.5 EZ
    #4 - 12.5 UW FL kick/12.5 EZ
    #5 - FAST FR
    #6 - EZ

    No distance group today. It was all middle distance or sprint. The sprint workout was very similar to the middle distance one, just the distances started at 200 and dropped down to 50s (I think). Again for clarity I added spaces between each part of the main set, but the 250s, 150s, 200s, 125s, and 75s were done continuously, with no break between each set of distances.

    Updated January 17th, 2020 at 01:56 PM by Calvin S

    Categories
    Swim Workouts
  19. Thursday 1/16/2020

    PM SCY w/ the Lady Trojans @ UALR

    400 FR swim
    200 FR kick w/ BD
    100 "Progressive Scull" w/ SNKL

    2x
    150 @ 2:45 FR kick
    4x25 @ :40 10M UW FL kick
    150 @ 2:45 FR kick
    3x25 @ :40 15M UW FL kick
    150 @ 2:45 FR kick
    2x25 @ :40 20M UW FL kick
    150 @ 2:45 FR kick
    25 @ :40 UW FL kick
    100 EZ
    RD1: FR kick w/ BD
    RD2: add fins for all + FR kick w/ SNKL H.A.S.

    3x
    300 @ 4:00 w/ SNKL
    RD1/RD2 w/ opp fin + opp paddle (switch at 150)
    RD3 w/ fins + paddles
    3x100 @ 1:30 D1-3
    RD1 w/ upside down paddles (1:11, 1:07, 1:04)
    RD2 w/ paddles (1:07, 1:03, :59)
    RD3 swim (1:04, 1:01, :58-)

    400 EZ

    Total: 5100

    Pretty sure today was recovery day for the girls. It was their first afternoon back from Puerto Rico. Plan to swim with them again tomorrow morning. Word on the street is Ill be with the distance group again. We shall see.

    Updated January 16th, 2020 at 09:20 PM by Calvin S

    Categories
    Swim Workouts
  20. 1|15|20 14m area - turns/breakouts

    by , January 16th, 2020 at 12:01 PM (Blog)
    14m wide area (measured 14.1 via gps). Had markings 5 from wall - little short, but did the job. Great for turn and breakouts.

    30 x 28 fr on 1:00
    breathe once
    15s for some of the fast ones

    6 x 28 fr on 0:30
    breathe 3 times

    8 x 28 br on 1:00
    24 - 21s

    Updated January 16th, 2020 at 07:45 PM by __steve__

    Categories
    Uncategorized
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