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  1. Friday 4/3/2020

    PM LCM w/ Trip @ "Undisclosed Location"

    Air Temp: 68
    Pool Temp: 64

    400 swim every 4th 25 scull w/ SNKL
    400 FL kick w/ fins + BD
    400 pull w/ SNKL

    12x200 @ 3:00
    4 - WHITE pull w/ SP + SNKL
    4 - PINK swim first 25M UW + 12.5M UW off all other walls w/ fins + SNKL
    4 - D1-4 to RED w/ 4/6/2 turns (2:44, 2:37, 2:31+, 2:25)

    4x100 @ 1:40 FR kick H.A.S. + 12.5M UW off walls w/ fins + SNKL

    Total: 4000

    Water felt better than yesterday even though the temperature hadn't changed much. Also first practice where I actually started to feel myself adjusting to LCM.

    Updated April 13th, 2020 at 09:34 AM by Calvin S

    Categories
    Swim Workouts
  2. Thursday 4/2/2020

    PM LCM w/ Trip @ Undisclosed Location Trip Suits Up

    Air Temp: 75
    Pool Temp: 64

    4x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :15 rest

    6x300 @ 4:30
    2 - WHITE pull w/ SP + SNKL
    2 - PINK swim w/ 12.5M kickouts w/ fins + SNKL
    2 - D1-2 to RED w/ 4/6/2 turns (4:02, 3:56-)

    9x100 @ 1:40 FR kick H.A.S. w/ 12.5M kickouts w/ fins + SNKL

    Total: 3300

    SHOUT OUT: Trip, I guess? He shed his wet suit for a full body tech suit. The lengths this guy will go to try and beat me...

    Updated April 12th, 2020 at 03:49 PM by Calvin S

    Categories
    Swim Workouts
  3. Wednesday 4/1/2020

    PM LCM w/ Trip, Srdan, and Michael @ "Undisclosed Location" "Trip's Birthday Swim"

    Air Temp: 72
    Pool Temp: 63

    5x100 @ :10 rest 25 FR swim/25 FR side kick
    5x100 @ :10 rest 25 FR swim/25 scull w/ SNKL
    400 SMOOTH FR kick w/ fins + SNKL

    62x50 @ :50
    10 - FR kick H.A.S. w/ 12.5M kickouts off walls w/ fins + SNKL
    10 - FR swim w/ 12.5M kickouts off walls w/ fins + SNKL
    10 - FR swim
    (last 2 FR swim as well)

    100 EZ

    Total: 4600

    SHOUT OUT: Trip! HAPPY BIRTHDAY!

    Updated April 12th, 2020 at 03:49 PM by Calvin S

    Categories
    Swim Workouts
  4. Tuesday 3/31/2020

    PM SCY Solo @ "Undisclosed Location"

    2x (RD1 interval/RD2 interval)
    5x100 w/ SNKL
    1 @ 2:00/1:50 FR kick H.A.S.
    1 @ 1:50/1:40 75 FR kick H.A.S./25 FR swim
    1 @ 1:40/1:30 50 FR kick H.A.S./50 FR swim
    1 @ 1:30/1:20 25 FR kick H.A.S./75 FR swim
    1 @ 1:20/1:10 FR swim
    :40 REST

    3x
    3x100 @ 1:45/1:40/1:35 by RD FR kick w/ BD
    200 @ 3:30 BK swim

    8x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW FL kick
    even: first 25 UW FL kick

    Total: 3500

    Updated April 12th, 2020 at 09:57 AM by Calvin S

    Categories
    Swim Workouts
  5. Monday 3/30/2020

    PM SCY Solo @ "Undisclosed Location"

    2x (RD1 interval/RD2 interval)
    5x100 w/ SNKL
    1 @ 2:00/1:50 FR kick H.A.S.
    1 @ 1:50/1:40 75 FR kick H.A.S./25 FR swim
    1 @ 1:40/1:30 50 FR kick H.A.S./50 FR swim
    1 @ 1:30/1:20 25 FR kick H.A.S./75 FR swim
    1 @ 1:20/1:10 FR swim
    :40 REST

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

    150 EZ
    100 FAST FR kick FOR TIME w/ BD (1:18+)
    250 FLOAT

    Total: 3500

    Updated April 12th, 2020 at 09:55 AM by Calvin S

    Categories
    Swim Workouts
  6. Sunday 3/29/2020

    PM LCM w/ Trip, Srdan, Marvin, and Michael (later) @ "Undisclosed Location"

    Air Temp: 72
    Pool Temp: 67
    Sunny

    2x
    5x100 @ :10 rest 25 FR swim/25 side kick
    400 @ :20 rest FR kick H.A.S 12.5M kickout off all walls w/ fins + SNKL

    10x200 @ 3:00
    3 - SMOOTH FR
    4 - FR kick H.A.S 12.5M kickout off wall walls w/ fins + SNKL
    3 - D1-3 + N.S. (2:37 [1:20/1:17], 2:36 [1:19/1:17], 2:34 [1:18/1:16])

    6x50 @ :05 rest FL kick w/ fins + BD

    Total: 4100

    Updated April 12th, 2020 at 09:55 AM by Calvin S

    Categories
    Swim Workouts
  7. Saturday 3/28/2020

    PM LCM Solo @ "Undisclosed Location"

    Air Temp: 75
    Pool Temp: 67
    Stormy

    500 swim (25 FR/25 side kick)

    300 @ 4:45 FR kick H.A.S. w/ fins + SNKL
    200 @ 3:10 FL kick w/ fins + BD

    Total: 1000

    Thunderstorms rolled in. I should have started swimming an hour earlier :/

    Updated April 12th, 2020 at 09:55 AM by Calvin S

    Categories
    Swim Workouts
  8. Friday 3/27/2020

    PM LCM w/ Trip + Srdan @ "Undisclosed Location"

    Air Temp: 79
    Pool Temp: 64
    Overcast

    500 SMOOTH FR

    15x100 @ 1:40
    10 - FR kick H.A.S. w/ fins + SNKL
    5 - FR swim odd: D1-3 (1:21, 1:17, 1:13), even: SMOOTH w/ 12.5M kickouts off all walls

    5x200 @ 3:00
    3 - FR kick H.A.S. w/ fins + SNKL
    2 - FR swim D1-2 + N.S. #2 (2:41, 2:35 - 1:20/1:15)

    200 FLOAT

    Total: 3200

    Updated April 11th, 2020 at 10:07 PM by Calvin S

    Categories
    Swim Workouts
  9. Thursday 3/26/2020

    PM SCY Solo @ "Undisclosed Location"

    5x100 @ :10 rest FR kick H.A.S. w/ SNKL

    10x200 @ 3:00 FR kick H.A.S. first/last 25 UW FL kick w/ fins + SNKL

    2x
    6x25 @ :30 FR kick H.A.S. FAST w/ SNKL
    1:00 REST

    200 FLOAT

    Total: 3000

    Updated April 11th, 2020 at 10:06 PM by Calvin S

    Categories
    Swim Workouts
  10. Wednesday 3/25/2020

    PM SCY w/ Srdan @ "Undisclosed Location"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:20 no breath last 25 pull w/ SP + SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:10 PINK (1:06, 1:07, 1:07+, 1:07)
    1:10 REST
    3x100 @ 1:10 RED (1:04+, 1:05-, 1:05)
    1:10 REST
    2x100 @ 1:10 RED (1:03+, 1:03)
    1:10 REST
    100 @ 1:10 RED (:59-)

    100 EZ

    12x50 @ 1:00 25 BR w/ FL kick SMOOTH/25 BR w/ FR kick FAST HANDS w/ fins

    200 EZ

    Total: 3100

    Updated April 11th, 2020 at 11:40 AM by Calvin S

    Categories
    Swim Workouts
  11. Tuesday 3/24/2020

    PM SCY w/ Trip @ "Undisclosed Location"

    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 2 breaths max on 2nd 50 pull w/ SP + SNKL
    300 SMOOTH FR kick w/ fins + BD

    2x200 @ 2:35 #1 WHITE, #2 PINK
    2x225 @ 2:35 RED
    2x200 @ 2:35 #1 WHITE, #2 PINK
    2x225 @ 2:35 RED
    2x200 @ 2:35 #1 WHITE, #2 PINK

    6x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 4000

    Updated April 11th, 2020 at 11:39 AM by Calvin S

    Categories
    Swim Workouts
  12. Sunday 3/22/2020

    PM SCY w/ Trip @ "Undisclosed Location"

    600 swim every 4th 25 head-up scull

    100 @ 1:20 every 4th 25 1 breath max pull w/ paddles + SNKL
    200 @ 2:40 every 4th 25 1 breath max pull w/ paddles + SNKL
    300 @ 4:00 every 4th 25 1 breath max pull w/ paddles + SNKL
    400 @ 5:20 every 4th 25 1 breath max pull w/ paddles + SNKL
    400 @ 5:20 low-RED (4:36) [3:27]
    300 @ 4:00 low-RED beat 300 split from 400 (3:21) [2:14]
    200 @ 2:40 low-RED beat 200 split from 300 (2:09) [1:03]
    100 @ 1:20 low-RED beat 100 split from 200 (1:01)

    5x100 @ 1:30 FR kick w/ fins + BD

    Total: 3100

    Updated April 10th, 2020 at 09:36 PM by Calvin S

    Categories
    Swim Workouts
  13. Friday 3/20/2020

    PM SCY w/ Trip @ LRRC "The End"

    This is the end, beautiful friend
    this is the end, my only friend, the end
    of our elaborate plans, the end
    of everything that stands, the end
    no safety or surprise, the end
    I'll never look into your eyes again


    ~ Jim Morrison

    400 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:15 pull w/ SP + SNKL
    200 FR kick w/ BD
    100 I.M. drill

    3x200 @ 2:35 FR kick H.A.S. w/ fins + SNKL
    100 @ 2:35 EZ
    3x200 @ 2:35 FR pull w/ paddles + SNKL
    100 @ 2:35 EZ
    2x200 @ 2:35 1st/3rd 50 @ 500 PACE

    200 EZ

    And then...
    FOR TIME:
    500 FR - 5:02.54 (57.14/1:00.89/1:01.22/1:01.66/1:01.63) - Because why not? LRRC is closing down until further notice. Figured I would throw on my suit and see what popped out. Not a bad swim. No easy speed, but under heavy training that is to be expected! Thanks for timing me, Trip!

    6x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 4100

    Have some possible options for a pool next week, but my wife may bar me from swimming. I think she was only going to let me keep going as long as the LRRC stayed open!
    Categories
    Swim Workouts
  14. Thursday 3/19/2020

    PM SCY w/ Trip @ LRRC "I'm calm like a bomb!" ~ Zach De La Rocha

    300 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 1:45 PINK pull w/ SP

    4x
    300 @ 4:00 PINK pull w/ paddles + SNKL
    3x100 @ 1:30 @ 500 PACE
    * Bonus 1:00 rest between RD3 and RD4
    RD1: 59-, :58, :58
    RD2: 59+, :58, :58+
    RD3: 59-, :58, :58
    RD4: 59-, :58, :57-

    200 FLOAT

    Total: 3500

    This may be my last blog post for a while. Governor is ordering all gyms to close. Still waiting to see how that affects the LRRC. If this is my last post, I'll catch you all on the flip-side. Or I won't.

    Trip and I made sure to go out with a bang.
    Categories
    Swim Workouts
  15. Wednesday 3/18/2020

    PM SCY w/ Trip @ LRRC

    10x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 FR swim
    1 @ 1:40 50 FR kick H.A.S./50 FR swim
    1 @ 1:30 25 FR kick H.A.S./75 FR swim
    1 @ 1:20 FR swim

    3x200 @ 2:40 D1-3 to RED (2:20, 2:13, 2:07+)
    600 @ 8:00 FR kick H.A.S. WHITE w/ fins + SNKL
    300 @ 4:00 200 PINK/100 RED (drop buoy) pull w/ paddles

    3x100 @ 1:30 @ 500 PACE (:59+, :59, :58)

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  16. Tuesday 3/17/2020

    PM SCY w/ Trip + Doug @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    400 pull w/ paddles + SNKL
    3x100 @ 2:00 D1-3 FR kick w/ BD
    4x50 @ :40 D1-4 (:33, :31, :29+, :29-)

    20x25 @ :40 (every 4th @ 1:00) no breath FR w/ perfect stroke
    - try to drop stroke count in sets of 4 (I was 11, 9, 10 <-- "Zane Grothe" Style, 8, 10)
    - 4 FL kicks max off walls
    - last 2x25 done as a 50 no breath (19 strokes on last 50)

    3x100 @ 1:30 (:56+, :56+, :57-)
    - forget racing Trip
    - forget 500 pace
    - "Let the ponies run."

    10x100 @ 1:40 SMOOTH BK

    Total: 3200

    Updated March 18th, 2020 at 09:19 PM by Calvin S

    Categories
    Swim Workouts
  17. Monday 3/16/2020

    PM SCY w/ Trip + General Wesley Clark @ LRRC "Hypoxic"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 50 FR/50 BK pull w/ SP
    400 50 FR/50 FL kick w/ fins + BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    10x200 @ 2:35
    3 - swim 2nd/4th 50 3 breaths max!
    3 - kick 75 FR H.A.S./25 FL UW S-line w/ fins + SNKL
    1 - swim SMOOTH w/ fins + paddles
    3 - swim D1-3 (2:23, 2:18, 2:12)

    100 EZ

    3x100 @ 1:30 "Zane Grothe" Style (RACE TRIP!)
    * :58+ on the last one, with no kickouts :P

    200 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  18. Mar 12 LCM

    Mar 12
    500wu
    300 drill fins
    3 x 50 fr fast / 50 ez
    50 br / 50 ez
    100 slow
    Categories
    Uncategorized
  19. Saturday 3/14/2020

    PM SCY w/ Trip, Srdan, Michael + Linda Bland* (+ Doug and Dr. J as "chief split getters") @ LRRC "Four on Seven"

    "That's great it starts with an earthquake, birds and snakes and airplanes, Lenny Bruce is not afraid..."
    ~ R.E.M.

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 FR kick w/ BD
    100 I.M. drill

    4x50 @ 1:00
    odd: 1 breath max each 25
    even: BUF

    4x25 @ :30 V.S.
    125 EZ

    4x @ 7:00
    200 DIVE FAST
    200 EZ

    175 EZ

    Total: 3200

    SHOUT OUT: Everyone who raced. Had a sizeable group today (although in hindsight not the best given current situation), and everyone was throwing down. This set is rough. Would have liked to have been under 2:00 on all of them, but given how worn down I have felt the last 10-12 days, I will take a 1:56 in practice!

    Results:
    11/24/18 (SCY) - 1:59.11 (57.15/1:01.86), 1:59.98 (58.78/1:01.20), 2:00.91 (59.16/1:01.75), 2:02.96 (1:00.34/1:02.62) (Nike brief)
    3/14/20 (SCY) - 1:56.77 (56.60/1:00.17), 1:57.97 (57.73/1:00.24), 2:00.50 (58.86/1:01.64), 2:00.80 (58.50/1:02.30) (Nike brief)

    Trip's Results:
    11/24/18 (SCY) - 2:09.71 (1:02.96/1:06.75), 2:12.28 (1:04.31/1:07.97), 2:12.22 (1:04.61/1:07.61), 2:10.79 (1:04.19/1:06.60) (Endurance jammer)
    3/14/20 (SCY) - 2:11.62 (1:03.07/1:08.55), 2:11.06 (1:04.10/1:06.96), 2:10.58 (1:04.19/1:06.39), 2:09.88 (1:03.68/1:06.20) (Endurance jammer)

    Michael's Results:
    11/24/18 (SCY) - 2:20.42 (no splits available), 2:26.96 (1:09.53/1:17.43), 2:29.46 (1:11.79/1:17.67), 2:32.09 (1:13.26/1:18.83) (Endurance jammer)
    3/14/20 (SCY) - 2:21.0 (1:06.6/1:14.4), 2:23.3 (1:08.7/1:14.6), 2:25.4 (1:08.5/1:15.9), 2:25.7 (1:09.9/1:15.8) (Endurance jammer)

    Linda Bland Results:
    3/14/20 (SCY) - 2:30.9 (1:12.6/1:18.3), 2:33.9 (1:14.7/1:19.2), 2:34.5 (1:15.8/1:18.7), 2:35.4 (1:16.0/1:19.4)

    * Linda was a top 8 finisher in the 1650 at 1975 US Nationals.
    Categories
    Swim Workouts
  20. Friday 3/13/2020

    PM SCY Solo @ LRRC "Maintenance & Hypoxic"

    600 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW FL kick in S-line
    even: first 25 UW FL kick in S-line

    16x75 "Claire Lockridge"
    4 @ 1:30 pull w/ SP
    4 @ 1:05 swim
    :40 REST
    4 @ 1:20 pull w/ SP
    4 @ 1:00 swim

    100 EZ

    Total: 3300
    Categories
    Swim Workouts