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  1. Thursday 6/11/2020

    AM LCM Solo (did part of LRAD practice again) @ LRRC “Bread and Butter Middle Distance Work”

    Air Temp: 63*
    Pool Temp: 78
    *5:00 am

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 FR swim
    300 @ 3:45 FR swim

    4x50 @ 1:10 D1-4 FR kick w/ BD

    4x100 @ 2:15 25 FL kick on BK/25 4R/4L/4 full strokes FL/25 dolphins dives/25 STRONG FL

    AE to STRONG AE, make all intervals
    100 @ 1:40
    200 @ 3:00
    300 @ 4:00
    200 @ 3:00
    100 @ 1:40
    200 @ 2:50
    300 @ 3:45
    200 @ 2:40
    100 @ 1:15

    100 FLOAT

    Total: 4200

    I had planned to do an easy recovery practice, but that 100/200/300 set was like right in my wheelhouse. Riddle me this, does the fact that I trained for 8 straight weeks when the club team couldn’t excuse the fact that I was one of only four swimmers who made this whole set? Or did it really look that bad that the 35.5 year old took most of them to the cleaners? Either way, felt great today

    Updated June 11th, 2020 at 04:36 PM by Calvin S

    Categories
    Swim Workouts
  2. Wednesday 6/10/2020

    AM LCM Solo (but w/ LRAD - "Arkansas Dolphins" club team) @ LRRC

    Air Temp: 61*
    Pool Temp: 80
    *5:00 am

    800 alternating 75 FR/25 head-up scull/75 BK/25 bucket scull

    **At this point the club team got in and seeing as I didn't have a concrete workout plan for this morning, I just followed their lead.**

    8x150 @ 3:00 50 FR kick H.A.S./50 B&A drill - steady kick!!/50 swim w/ SNKL

    3x
    8x25 @ :15 rest w/ buoy
    odd: front scull "windshield wipers"
    even: BR pull
    4x50 @ 1:15 BR swim w/ good glide, strong kick, fast catch

    24x50 @ 1:00
    #1 - SMOOTH
    #2 - SMOOTH w/ 6 beat kick
    #3 - BLUE/SP1 (:31-, :31, :31+, :31-, :32-, :32, :32, :32-)

    100 FLOAT

    Total: 4500
    Categories
    Swim Workouts
  3. Tuesday 6/9/2020

    PM LCM Solo @ LRRC "Threshold"

    Air Temp: 91*
    Pool Temp: 81+
    * Heat Index of 101

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 REST

    4x200 @ 2:40 (2:33, 2:33, 2:32, 2:33-)
    1:20 REST
    3x200 @ 2:40 (2:32, 2:33, 2:32)
    1:20 REST
    2x200 @ 2:40 (2:31+, 2:31)
    1:20 REST
    200 @ 2:40 (2:26*)
    * N.S. 1:14/1:12

    300 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  4. 6|9|20 LCM

    no fins-no speed

    10 x 50 fr on <100 bpm (1:00- 4:00) high 30’s


    4x 50 br on 2:00


    6 x 15 seconds fr nb sprint/25 seconds rest, stop when time is up and go from the same point. Did 3 per 50

    Updated June 9th, 2020 at 07:58 PM by __steve__

    Categories
    Uncategorized
  5. Monday 6/8/2020

    PM LCM w/ Trip + Srdan @ LRRC "Short and some pace"

    Air Temp: 73
    Pool Temp: 82
    *swam in a driving rain

    400 swim

    4x50 @ 1:00
    #1 - BUF
    #2-4 @ 200 PACE (:31-, :31+, :31)
    100 EZ

    6x100 @ 1:45
    odd: SMOOTH last 25 NO BREATH
    even: @ 400 PACE (1:08+, 1:07-, 1:07+)

    200 EZ kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  6. 6|6|20 LCM

    Vino burning day. Unfortunately I’ve more to burn.

    2.4K bk with short fins (40:48)
    8 x 50 on 2:00 flutter kick, 50’s on the first, then like 1:10’s remainders.

    Had the lane to myself entire swim. Ankles getting kick back. Imagined how nice it would be to swim backstroke OW early sunrise in the 80�F tropical sea using a HUD equipped goggles for navigation

    Updated June 7th, 2020 at 08:16 PM by __steve__

    Categories
    Uncategorized
  7. Saturday 6/6/2020

    PM LCM w/ Srdan @ LRRC "Lactic Hold"

    Air Temp: 90
    Pool Temp: 85+ (YIKES!)

    300 (100 swim/50 kick)
    3x100 @ 1:30 D1-3
    4x50 @ :40
    100 EZ
    4x25 @ :30 V.S.

    2x
    6x25 @ 1:00 12.5 BLUE/12.5 EZ w/ chute (half closed)
    100 @ 2:00 DIVE PURPLE (1:03-, 1:02-)
    3x100 @ 1:30 "lactic hold" w/ 4/6/2 turns
    2:30 REST

    400 EZ FR kick w/ fins + BD

    Total: 2500

    SHOUT OUT: Doug and Dr. J for spectating and starting us from the blocks. Big shout out to Srdan. I had really low energy levels today, and the heat and warm water made it worse. He pushed me to push myself more than he probably realizes. Thanks man, I am sorry I didn't bring as much noise as I usually do. Also Srdan had the fastest 100 of the bunch. He made my 1:03- look like slow motion when he stopped the clock at 1:00.9. On round two I got the better of him though
    Categories
    Swim Workouts
  8. Friday 6/5/2020

    AM LCM Solo @ LRRC

    Air Temp: 73
    Pool Temp: 79+

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 rest

    3x
    300 @ 4:45/4:40/4:35 FR kick H.A.S. w/ fins + SNKL
    300 @ 4:15/4:10/4:05 150 FR kick H.A.S./150 swim w/ fins + SNKL
    300 @ 3:45/3:40/3:35 FR swim w/ fins
    100 FLOAT

    2x100 @ 1:20 SMOOTH
    600 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  9. 6|3|20 LCM

    Speed workout

    100 bk fins
    200 drill fins
    100 1 arm fr drill

    On 4:00:
    50 fr fins 30
    50 fr fins 27
    *50 fr fins collision

    *hit another swimmer head-on @40m on my side of the lane. I will never assume anyone will swim in the predetermined area again. The combined impact about 3m/s. I seem fine and the other swimmer didn’t seem concerned.
    Just left the pool

    Updated June 4th, 2020 at 04:18 PM by __steve__

    Categories
    Uncategorized
  10. Tuesday 6/2/2020

    AM LCM Solo @ LRRC

    Air Temp: 63
    Pool Temp: 76+

    5x100 @ :10 rest FR side kick
    10x50 @ :10 rest FL kick on back H.A.S.

    3x
    2x300 @ :10 rest FR kick H.A.S. w/ fins + SNKL
    300 @ :10 rest FL kick w/ fins + BD
    100 @ :20 rest EZ

    Total: 4000
    Categories
    Swim Workouts
  11. 5|31|20 LCM



    200 fr wu with fins

    4 x 50 fr on 1:00 fins

    • 0:30, 0:32, 0:35, 0:40+


    2.1 km bk with fin

    • 35:40 (3 ea goggle adjs)


    50 flutter kick hard effort

    50 frog kick ez


    Categories
    Uncategorized
  12. Monday 6/1/2020

    AM LCM Solo @ LRRC "Threshold Kicking"

    Air Temp: 63
    Pool Temp: 77

    5x100 @ :10 rest FR side kick

    3x100 @ 1:55 FR kick w/ BD
    1:55 REST
    3x100 @ 1:55 FR kick w/ BD
    1:55 REST
    2x100 @ 1:55 FR kick w/ BD
    1:55 REST
    2x100 @ 1:55 FR kick w/ BD
    1:55 REST
    100 @ 1:55 FR kick w/ BD
    1:55 REST
    100 @ 1:55 FR kick w/ BD
    1:55 REST

    10x200 @ :10 rest 25 FR/25 FL kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  13. Saturday 5/30/2020

    PM LCM Solo @ LRRC "Hypoxic"

    6x100 @ :10 rest
    #1 - side kick
    #2 - 25 single arm FR/50 side kick/25 single arm FR
    #3 - FL kick on back H.A.S.

    4x400 @ :20 rest w/ fins + SNKL
    odd: FR kick H.A.S. w/ rolling** 25 UW + 12.5M UW off all walls
    even: FL kick w/ BD

    1:00 REST

    400 alternating 25 UW/25 FR kick H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 2800

    ** first 100, first 25 UW, second 100, second 25 UW, etc.
    Categories
    Swim Workouts
  14. Friday 5/29/2020

    PM LCM Solo @ LRRC “just a quick dip to cool off”

    Air Temp: 82
    Pool Temp: 79

    400 various styles of FR/FL kick

    100 FAST FR kick FOR TIME w/ BD (1:36+)

    3x100 @ 2:30 “Rouse 100s” w/ fins

    200 FLOAT

    Total: 1000
    Categories
    Swim Workouts
  15. Thursday 5/28/2020

    PM LCM Solo (last 4x300 w/ Trip) @ LRRC

    Air Temp: 73
    Water Temp: 77
    *Started practice in a driving rain storm. Finished with blue skies.

    4x100 @ :10 rest FR side kick
    10x300 @ 5:00 FR kick H.A.S. w/ fins + SNKL

    Total: 3400
    Categories
    Swim Workouts
  16. 5|28|20 LCM with garbage kickage

    100 fr ez wu
    2x:
    100 one arm fr, breathe bilaterally
    100 Ervin fr drill
    8 x 50 flutter kick on 0:30 rest

    was enough

    Updated June 1st, 2020 at 04:20 PM by __steve__

    Categories
    Uncategorized
  17. Wednesday 5/27/2020

    AM LCM Solo @ LRRC

    Air Temp: 64
    Pool Temp: 76

    3x100 @ :10 rest I.M. kick on back H.A.S.
    3x100 @ :10 rest FR kick on side

    10x200 @ 3:20 FR kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 2900
    Categories
    Swim Workouts
  18. 5|27|20 LCM

    100 fr ez wu
    4 x 50 fr fins on 1:00 (31-34)
    5 x 50 fr fins on 4:00 (31, 30, 29, 28, 28)
    50 kick

    Swimming portions were the easy part, the in-betweens got painful. My right side all the way down to my ankle felt much more than the left for some reason

    The news about such a great swimmer being struck by a craft quite upsetting. I pray he recovers fully.

    Updated June 1st, 2020 at 09:51 AM by __steve__

    Categories
    Uncategorized
  19. Tuesday 5/26/2020

    AM SCY Solo @ LRRC

    200 swim every 4th 25 head-up scull
    200 kick every 3rd 25 BR w/ BD
    200 I.M. drill

    10x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    8x25 @ :10 rest kick on back H.A.S.
    odd: BR
    even: FL

    Total: 2800
    Categories
    Swim Workouts
  20. 5|25|20 LCM

    100 bk with fins wu
    1K bk fins ~16:30
    100 bk with fins ez
    4 x 100 drill + 4 pullups
    2 x 50 kick
    8 X 50 drill
    Categories
    Uncategorized