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  1. Wednesday 7/15/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Lactate Production"

    Air Temp: 79
    Pool Temp: 82.5

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

    4x100 @ 2:00 FR k/sw/dr/bld w/ SNKL
    6x50 @ 1:05 I.M.O. in pairs (no FR)
    odd: k/sw
    even: dr/sw

    8x25 @ :30 V.S.
    100 EZ

    6x @ 5:00 (I.M.O. in pairs, NO FR)
    50 DIVE PURPLE (:30.7, :31.4, :38.2, :38.7, :38.5, :38.9)
    50 EZ

    2:45 REST

    200 DIVE PURPLE (2:14.8 - 1:04.9/1:09.9)

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. 7|13|20 LCM

    100 slowmotion fr 3:00
    100 1 arm fr
    50 fr with surf fins 0:27-
    5 x 50 on 1:00 fr BO to drill, surf fins
    50 kick fast 0:51
    50 frog kick ez
    50 head up fr with fly kick, surf fins
    Categories
    Uncategorized
  3. Tuesday 7/14/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Kickin' it 'old school'"

    Air Temp: 75
    Pool Temp: 81.5

    6x200 @ :10 rest 50 FL kick w/ BD/100 BK swim/50 FL kick w/ BD w/ fins

    24x50
    4 @ 1:00 25 zipper drill/25 swim
    4 @ 1:05 25 3/6 drill/25 swim
    4 @ 1:00 25 B&A drill/25 swim
    4 @ 1:00 25 6-kick roll/25 swim
    4 @ 1:00 V.S.
    4 @ 1:00 25 catch-up drill/25 swim

    All FR kick w/ BD :
    3x100 @ 2:10
    4x50 @ 1:05
    :40 REST
    3x100 @ 2:05
    4x50 @ 1:00
    :45 REST
    3x100 @ 2:00
    4x50 @ :55

    100 EZ

    Total: 4000
    Categories
    Swim Workouts
  4. Monday 7/13/2020

    PM LCM Solo (w/ LRAD) @ LRRC

    600 swim every 4th 25 head-up scull
    10x100 @ 2:00 25 FR kick in S-line/50 swim w/ 6 beat kick/25 FR kick in S-line w/ SNKL

    24x50 @ 1:00 w/ fins
    4 - FL build
    4 - FR D1-4
    4 - I.M.O. 25 SMOOTH/25 FAST

    2x
    3x100 @ 1:40 D1-3 to RED
    4x50 @ 1:00 25 B&A drill/25 swim w/ 6-beat kick w/ SNKL
    :30 REST
    8x25 @ :30 FAST
    1:30 REST

    100 EZ

    Total: 4300

    Updated July 15th, 2020 at 11:27 AM by Calvin S

    Categories
    Swim Workouts
  5. Sunday 7/12/2020

    AM LCM w/ Wife @ LRRC "Recovery"

    Air Temp: 82
    Pool Temp: 82

    1000 assorted swimming, drilling, kicking, and sculling (with my wife)

    4x100 @ 1:20 (1:18, 1:18, 1:19+, 1:18)
    1:20 REST
    3x100 @ 1:20 (1:16+, 1:17+, 1:18)
    1:20 REST
    2x100 @ 1:20 (1:16, 1:17+)
    1:20 REST
    100 @ 1:20 (1:16-)

    Total: 2000

    SHOUT OUT: My wife, who is not a swimmer, decided to join me. Doing 1000 meters was difficult at times for her, but proud of her for toughing it out. I know she is mad at me for making her do the last 50 without stopping

    I know she doesn't read this blog (although she knows of its existence), but I will just say again, I love you. It is always nice to swim with your biggest fan*.

    *Not named Trip Strauss
    Categories
    Swim Workouts
  6. 7|11|20 LCM

    Evens - flutter kick:
    4 x 50 on 1:30 fr
    16 x 50 on 2:00 fr br order

    DRILL
    100 fr UW recovery (fins,snorkel)
    100 swim and flip (4 per 50)
    10 x 30 as 15m fr breakout / 15 ez bk
    200 UW atlantis, surface on occasion (fins, snorkel)
    Categories
    Uncategorized
  7. Saturday 7/11/2020

    PM LCM w/ Trip, Noel, Srdan, Larry Golden, and Doug (Chief Split-Getter) @ LRRC "VO2 MAX"

    What the f*** do I have to do to get a split? ~ Trip Strauss

    Air Temp 93*
    Pool Temp: 83
    *Heat Index of 106 (Trip texted me and said Heat Index topped out at 109 mid-swim...would explain why we felt like we were being boiled and baked in a French Pot!)

    400 swim every 4th 25 head-up scull
    4x100 @ 1:45 k/sw/dr/bld w/ SNKL
    4x50 @ :40 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    50 EZ

    8x50 @ :45 @ 200 PACE/BLUE (:31.7, :33.1, :33.8, :34.2, :33.9, :34.5, :33.6, :32.9)
    100 @ 3:00 EZ
    6x50 @ 1:00 @ 200 PACE/BLUE (:32.6, :32.1, :32.5, :31.7, :32.8, :31.5)
    100 @ 3:00 EZ
    4x50 @ 1:15 ALL OUT/PURPLE (:30.4, :30.4, :30.7, :30.5)
    100 @ 3:00 EZ
    2x50 @ 1:30 ALL OUT/PURPLE (:31.1, :29.6)

    550 EZ FR kick w/ fins + BD

    Total: 3100

    SHOUT OUT: Everyone. We all threw down on this set. The water was hot, the air was hot, but we persevered. Noel had the fastest 50 of the pack with a :29.4 on the last one. Srdan was under :30 on both of the last two (:29.6, :29.5). Trip was a speedy :31.5 on the penultimate 50. And Larry, who would characterize himself as "out of shape," hung in there the whole set.

    Updated July 11th, 2020 at 06:03 PM by Calvin S

    Categories
    Swim Workouts
  8. Friday 7/10/2020

    AM LCM Solo (w/ LRAD*) @ LRRC "SKITTLES"
    *With slight modifications, see below.

    Air Temp: 72
    Pool Temp: 79+*
    *Chiller is finally gaining back some ground on the heat of June!

    500 swim every 4th 25 head-up scull
    10x50 @ 1:00 FL kick w/ fins + BD
    5x200 @ :10 rest
    #1/#5 - FR swim
    #2/#4 - FR side kick (25 L/25 R)
    #3 - BK swim

    12x50 @ 1:10
    #1 - 25 dog paddle/25 pull w/ buoy
    #2 - B&A drill
    #3 - FR swim w/ 6-beat kick

    2x (RD1 interval/RD2 interval)
    3x200 @ 3:00 WHITE pull w/ SP + SNKL
    :30 REST
    6x50 @ :40/:45 PINK
    :30 REST
    4x50 @ :35/:40 RED
    1:00 REST
    100 @ 4:00 DIVE BLUE (1:07, 1:05-)

    200 EZ

    Total: 5200

    I modified the main set slightly from what the club team was doing. Their 200s were I.M. and the 100 dive was also I.M. But man is it crazy how I can crank out some fast 100s off the block, but when you toss in a bunch of stuff beforehand, it's a lot harder to generate that speed! At least the water was cool. That helped a lot, but the 50s before the dive 100 had me so tired by the time I stepped up on the blocks.

    Updated July 10th, 2020 at 02:59 PM by Calvin S

    Categories
    Swim Workouts
  9. 7|10|20 LCM

    Had to take 2 wks off after crushing tip of left index finger working concrete. Built a gate using 2 6x6’s sharing a footer with 4x4’s (12 bags of post mix). Using little water in my mix (like the romans did thousands of years ago) I was working the finish with a block of wood and hammer, then I smashed the tip of my finger. The end popped. Today I waterproofed the finger swimming until it got wet.

    1 km bk with fins (17:30)
    8 x 1/3 lengths on 0:40 working UW
    Categories
    Uncategorized
  10. Wednesday 7/8/2020

    AM LCM Solo (6x100 w/ LRAD) @ LRRC "Lactate Production"

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

    4x50 @ :40 PINK
    5x100 @ 2:00 k/sw/dr/bld
    8x25 @ :30 V.S.
    100 EZ

    6x
    100 DIVE PURPLE
    150 EZ
    Results: 1:05.7, 1:04.8, 1:04.5, 1:04.2, 1:03.8, 1:03.4

    100 FLOAT

    Total: 3600

    Not quite the same as the usual 6x100 I do. There was no set interval, when it was your heat's turn, you went. I jump started my lactic acid production by going with Heat 1 (the backstrokers), and again with Heat 4 (the flyers). After that, I went with Heat 4 for the remaining four. I probably had about 7-8 minutes rest between each dive 100. Comparing this to other sets of 6x100 I have done, I think 7+ minutes is too much rest, judging by the fact that I descended the 100s. I was also too conservative on the first 100. All in all though, not a bad set. Was concerned given how sluggish I have felt the past few days, if I was going to be able to generate any sort of speed. I guess I needn't have worried!
    Categories
    Swim Workouts
  11. Tuesday 7/7/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Still grindin', but this time with more kicking!"

    Air Temp: 73
    Pool Temp: 82*
    *Still felt warm, but not as bad as yesterday

    600 swim every 4th 25 head-up scull
    8x50 @ 1:00 FL kick w/ fins + BD
    6x150 @ 3:00 25 dog paddle/25 pull (w/ buoy)/50 B&A drill/50 swim w/ 6-beat kick

    8x25 @ :30 FR kick w/ BD
    :30 REST
    6x50 @ 1:00 FR kick w/ BD
    :30 REST
    4x100 @ 2:00 FR kick w/ BD
    1:00 REST
    2x150 @ 3:00 FR kick w/ BD

    400 @ 6:00 FR w/ 6-beat kick
    3x150 @ 2:00 PINK (1:54, 1:55, 1:57+)
    1:00 REST
    400 @ 6:00 FR w/ 6-beat kick
    2x150 @ 1:55 RED (1:51, 1:52-)
    1:00 REST
    400 @ 6:00 FR w/ 6-beat kick
    150 @ :00 BLUE (1:42-)

    100 EZ

    Total: 5200
    Categories
    Swim Workouts
  12. Monday 7/6/2020

    AM LCM Solo (9x200 w/ LRAD) @ LRRC "Grindin'"

    Air Temp: 73
    Pool Temp: 82*
    *Felt warm today.

    6x300 @ :10 rest w/ fins + SNKL
    #1 - FR kick H.A.S.
    #2 - 150 FR kick H.A.S./150 swim
    #3 - swim

    200 EZ kick w/ BD (to kick the fins out)

    16x50 @ 1:05 25 B&A drill/25 swim w/ 6-beat kick

    9x200
    1 @ 3:20 50 FR kick/100 swim/50 kick w/ BD
    1 @ 3:00 50 pull/100 swim/50 pull
    1 @ 2:40 (2:35, 2:33+, 2:28+)

    400 EZ FL kick w/ fins + BD

    Total: 5000

    Felt sluggish today. The feel of the water temperature didn't do me any favors. I didn't feel refreshed after an easy Saturday and a day off Sunday.
    Categories
    Swim Workouts
  13. Saturday 7/4/2020

    PM LCM w/ Marvin @ LRRC "Just coolin' off"

    Air Temp: 82
    Pool Temp: 84*
    *Yesterday afternoon Trip informed me that the pumps had gone out Thursday night, so my guess about why the water felt "soupy" on Friday morning was spot on. The pumps have since been fixed.

    400 swim every 4th 25 head-up scull

    5x100 @ 2:00 FR k/sw/dr/swim w/ 1 breath max
    2x50 @ :00 FL 1 drill/1 swim
    5x100 @ 2:00 FR rolling 25 no breath on first 4, up-tempo on #5
    2x50 @ :00 FL 1 drill/1 swim

    100 FLOAT

    Total: 1700

    Wasn't even sure I was going to swim today, but work was hella busy and I needed to cool off so I stopped by the LRRC for a quick dip, without any concrete workout plan.
    Categories
    Swim Workouts
  14. Friday 7/3/2020

    AM LCM Solo @ LRRC "Threshold"

    Air Temp: 77
    Pool Temp: 82*
    *Water felt soupy again. There was a little cloudiness, so I wonder if pump is not working again?

    500 swim every 4th 25 head-up scull
    10x50 @ 1:00 FL kick w/ fins + BD
    500 swim every 4th 25 kick H.A.S. w/ fins + SNKL
    6x50 @ 1:10 25 dog-paddle/25 swim
    5x100 @ 2:00 50 B&A drill/25 SMOOTH/:05 rest/25 FAST

    4x100 @ 1:15 (1:12, 1:14+, 1:15, 1:14+)
    1:15 REST
    3x100 @ 1:15 (1:13, 1:14+, 1:14+)
    1:15 REST
    2x100 @ 1:15 (1:13, 1:14)
    1:15 REST
    100 @ 1:15 (1:13)

    100 EZ

    Total: 3400

    Felt very sluggish today. Some of that was fatigue from the week, but I think a lot of it had to do with how warm things were this morning. It was so hot yesterday that the pool didn't cool off much last night, and the air temperature and humidity were already rising swiftly at 5:15 am! May take tomorrow completely off.
    Categories
    Swim Workouts
  15. Thursday 7/2/2020

    PM LCM Solo (w/ LRAD for part of it) @ LRRC "Recovery"

    Air Temp: 94*
    Pool Temp: 83++
    * Heat Index of 109!

    2x
    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:30 pull w/ SP + SNKL

    16x25 @ :40 scull w/ buoy
    #1 - head-down scull
    #2 - windshield wipers
    #3 - head-up BR
    #4 - bucket scull

    3x200 @ 3:10 pull w/ SP + SNKL
    :30 REST
    5x100 @ 1:35 pull

    Total: 3300
    Categories
    Swim Workouts
  16. Wednesday 7/1/2020

    AM LCM Solo (w/ LRAD) @ LRRC "A little bit of lactate production."

    Air Temp: 77
    Pool Temp: 80

    400 swim every 4th 25 head-up scull
    2x200 @ 3:10 pull w/ SNKL
    4x100 @ :10 rest FR kick w/ fins + BD
    4x150 @ 3:00 25 R-side kick/25 L-side kick/50 B&A drill/50 build
    8x25 @ :30 V.S.
    100 EZ

    8x @ 4:00*
    50 DIVE PURPLE (2 each stroke I.M.O.)
    50 EZ

    100 EZ

    Total: 3000

    Results:
    FL - :30.5, :31.1
    BK - :37.1, :36.1
    BR - :37.0, :36.2
    FR - :29.2, :29.3

    * I am not entirely sure about the interval. It was roughly 4:00, but I was floating between heats, going with the flyers for first two, then moving to the backstrokers' heat for the next two, breastrokers' heat for next two, and finally back with the flyers for my last two. It probably averaged out to about 4:00 between each swim.
    Categories
    Swim Workouts
  17. Tuesday 6/30/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Keeping it Rainbow Aerobic"

    Air Temp: 75
    Pool Temp: 79+

    500 swim every 4th 25 head-up scull
    5x100 @ 2:00 75 pull/25 scull w/ SNKL
    10x50 @ 1:00 FL kick w/ fins + BD
    20x25 @ :35 kick w/ fins
    odd: FL UW
    even: FR "surf kick"

    10x100 @ 1:50
    odd: 50 FR kick w/ BD/50 FR swim
    even: 50 FR swim/50 FR kick w/ BD

    4x50 @ 1:00 DPS
    3x100 @ 1:30 WHITE
    2x200 @ 3:10 PINK pull w/ SNKL
    400 @ 5:20 RED (4:59+)
    2x200 @ 3:10 PINK pull w/ SNKL
    3x100 @ 1:30 WHITE
    4x50 @ :50 D1-4 WHITE/PINK/RED/BLUE (:37-, :34+, :32+, :31-)

    100 EZ

    Total: 5300
    Categories
    Swim Workouts
  18. Monday 6/29/2020

    AM LCM Solo (w/ LRAD) @ LRRC

    Air Temp: 73
    Water Temp: 81

    500 swim every 4th 25 head-up scull
    400 FR kick w/ fins + BD
    300 pull every 3rd 25 scull w/ buoy + SNKL
    200 I.M. drill
    4x150 @ 2:45 6 kick roll/Popov Drill*/swim w/ 6 beat kick w/ SNKL
    *Popov Drill - 3 strokes/6 kicks

    2x
    8x25 @ :35 FAST
    :20 REST
    4x50 @ 1:00 @ 200 PACE/BLUE
    :30 REST
    2x100 @ 2:00 50 B&A drill/25 SMOOTH/25 FAST
    1:00 REST
    200 @ 4:30 MAX EFFORT/PURPLE
    RD1: :32-, :31+, :32-, :32, 2:16- (1:05+/1:10+)
    RD2: :32, :32, :32-, :32, 2:17- (1:06-/1:10+)

    8x50 @ :15 rest SMOOTH FL kick w/ fins + BD

    Total: 4000

    Updated June 29th, 2020 at 06:36 PM by Calvin S

    Categories
    Swim Workouts
  19. Saturday 6/27/2020

    PM LCM w/ Srdan + Dr. J @ LRRC "Going hard in the yard"

    Air Temp: 88
    Pool Temp: 82*
    * Chiller is now on!

    500 swim every 4th 25 head-up scull
    400 50 FR/50 FL kick w/ fins + BD
    4x75 @ 1:30 k/dr/bld Rolling I.M.
    4x50 @ :40 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    5x25 @ :45 SMOOTH FR w/ 6-beat kick w/ chute (full closed)
    4x50 @ 1:10 @ 200 PACE/BLUE (:32-, :31+, :31+, :31)
    5x25 @ :45 SMOOTH FR w/ 6-beat kick w/ chute (full closed)
    3x50 @ 1:00 @ 200 PACE/BLUE (:31+, :31, :31)
    50 @ 1:00 EZ **
    5x25 @ :45 SMOOTH FR w/ 6-beat kick w/ chute (full closed)
    2x50 @ :50 @ 200 PACE/BLUE (:31, :31-)
    5x25 @ :45 SMOOTH FR w/ 6-beat kick w/ chute (full closed)
    100 DIVE PURPLE (1:01.43)
    **Extra 50 was to get back to the other end where our parachutes were!

    12x50 @ 1:10 EZ FR kick w/ fins + BD

    Total: 3500

    Srdan lifted this set from Cody Miller's Vlog. We modified the set because it was written for yards. So we did 6 25s instead of 5 so we wouldn't be stuck in the middle of the pool, and modified the intervals on the 50s slightly. Very good set, Srdan was 1:03- on his 100, and Dr. J did a 50 and went 34.3. Great job all around!
    Categories
    Swim Workouts
  20. Friday 6/26/2020

    AM LCM Solo (w/ LRAD) @ LRRC

    Air Temp: 73
    Pool Temp: 81

    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:20 pull w/ SNKL
    6x50 @ 1:00 FL kick w/ fins + BD
    400 swim
    400 kick w/ fins + BD
    400 75 FR/25 scull pull w/ SNKL

    5x100 @ 1:15 RED
    :30 REST
    6x50 @ :55 FL drill (25 R/25 L)
    1:00 REST
    3x200 @ 2:35 RED
    :30 REST
    6x50 @ :55 BK swim
    1:00 REST
    2x300 @ 4:00 PINK
    :30 REST
    6x50 @ 1:05 BR drill (3k/1p)
    2:00 REST
    400 @ :00 BLUE (4:53-, 1:10+/1:14/1:14+/1:13-)

    200 FLOAT

    Total: 5600
    Categories
    Swim Workouts