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  1. 1|24|20 13m

    by , January 24th, 2020 at 09:58 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 11:42 AM by __steve__

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  2. 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
  3. 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
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    Categories
    Swim Workouts
  4. 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