Wednesday 9/30/2020 Garage Workout 5 min general warmup + barbell warmup Power Snatch - 95/3, 115/2, 135/2, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1 Snatch Pull - 230/3x3 Alternating: Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5 Ring Row - 8,9,10,11,12 100 situps
PM SCY Solo @ LRRC "Threshold" 500 swim every 4th 25 head-up scull 500 FR kick w/ fins + BD 500 pull w/ SP + SNKL 4x100 @ 1:05 (1:01, 1:02+, 1:03-, 1:03) 1:05 REST 3x100 @ 1:05 (1:01, 1:02+, 1:03) 1:05 REST 2x100 @ 1:05 (1:01+, 1:03+) 1:05 REST 100 @ 1:05 (:59-) 12x75 @ 1:15 "Claire Lockridge" pull w/ paddles 200 FLOAT Total: 3600
Tuesday, 9/29/2020 Pool Workout 2x(100 fr + 100 k + 100 p + 100 k + 100 st) 6x(25 + 75 + 125) o - sw: 1 fr :30/1:10/1:50, 3 fr/fins :30/1:05/1:45, 5 fr/fins + pads :30/1:00/1:40 e - k :30/1:20/2:00 100 ez 500 p for time (5:36) 6x50 dr/sw ez 1:00 3x(25 br k :30 25 br 2k/1p :30 25 br long glide :30 50 br d1-3 1:00 (:37, :34, :31+) 100 fr a1-3 1:30 (1:01, 1:03, 1:05) 50 ez 1:00) 75 warmdown 4150y
PM SCY Solo @ LRRC "Straight out of Tall Paul's Log Book" 400 swim ever 4th 25 head-up scull 3x200 @ 2:30 D1-3 (2:22, 2:18, 2:13) 50 @ 1:00 EZ 3x200 @ 2:25 D1-3 (2:19, 2:16, 2:12) 50 @ 1:00 EZ 3x200 @ 2:20 D1-3 (2:16, 2:13, 2:11) 50 @ 1:00 EZ 3x200 @ 2:15 D1-3 (2:13, 2:11, 2:09) 150 @ 3:00 EZ 3x200 @ 2:30 D1-3 HOLD UNDER 2:10 (2:08-, 2:07+, 2:07-) 500 EZ FR kick w/ fins + BD Total: 4200
Monday, 9/28/2020 Garage Workout 5 min general warmup Pause Back Squat - 45/3, 135/3, 185/3, E:90 - 235/3x5 8 rounds, 1:00 on, 1:00 off o - burpees (17, 18, 19, 21) e - RKBS 53# (40, 41, 42, 44) 50 glute raises
Saturday, 9/26/2020 Pool Workout 4x50 RIMO dr/sw 1:00 4x50 RIMO b/ez :55 2x(25 fl :10R + 50 bk :15R + 75 br :20r + 100 fr :20r) 3x400 IM 6:30 1 - dr/sw x25 2 - st/fr x25 3 - sw 4x(3x100 1:30) o rd - sw, e rd - p 1 - br3 2 - br left side 3 - br right side 200 ez 3x25 off blocks + 25 ez 2x(4x25 :30 VS) rd 1 - k w/board, rd 2 - fl 150 ez 4000y
PM SCY w/ Srdan @ LRRC "VO2 MAX" 400 swim every 4th 25 head-up scull 300 pull 200 kick every 3rd 25 BR w/ BD 100 I.M. drill 4x50 @ :40 PINK 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 100 EZ 8x50 @ :45 BLUE/200 PACE (:27-, :27, :28-, :28-, :27+, :28-, :28, :28-) 100 @ 3:00 EZ 6x50 @ 1:00 BLUE/200 PACE (:27-, :27, :27, :27, :27, :27) 100 @ 3:00 EZ 4x50 @ 1:15 PURPLE/FASTER THAN 200 PACE (:25.9, :26.1, :26.2, :26.2) 100 @ 3:00 EZ 2x50 @ 1:30 PURPLE/FASTER THAN 200 PACE (:25.4, :25.4) 500 EZ/FLOAT/scull Total: 3300 SHOUT OUT: Srdan, for pulling an impressive double (or triple?)! When he arrived on deck he informed me that he had already done a swim and a lift all before noon. And here he was at 3:00 pm prepping to do a VO2 max set. My training partner was going hard in the yard today. He also, as usual, threw down the fastest 50 of the bunch, with a swift 24.9 on first 50 of the last set of two. The first eight for me were tough, and I was a little concerned how the rest of the set would go, but I really felt great on the last twelve.
PM SCY Solo @ LRRC "I.M." 400 swim every 4th 25 head-up scull 2x 3x100 RD1 @ 1:40 I.M. RD2 @ 1:30 FR PINK 3x50 @ :50 HOLD UNDER :32 :30 REST 3x100 @ 1:10 PINK pull w/ paddles 300 @ 3:45 RED I.M. 2x200 @ 2:20 PINK pull w/ paddles 2x200 @ 2:30 RED I.M. 300 @ 3:30 PINK pull w/ paddles 3x100 @ 1:15 RED I.M. 7x100 @ :15 REST FR kick last 25 head down no breath w/ fins + BD Total: 4000
Friday, 9/25/2020 Garage Workout 5 min general warmup + barbell warmup Squat Snatch - 95/2, 115/2, 135/1, 155/1, EMOM 170/1, 175/1, 180/1, 185/1, 190/1, 195/1, 200/1, 205/1, 210/f,f,f Bah, humbug. Pull on 210 felt great but got spit out at the top every time. Power snatches have helped my pop but I have to work on the catch now. For time: 10 burpees 10 burps + 25 pushups 10 burps + 25 PUs + 50 lunges 10 burps + 25 PUs + 50 ls + 75 situps 10 burps + 25 PUS + 50 ls + 75 SUs + 100 squats 17:58
Thursday 9/24/2020 Pool Workout 3x(100 fr 1:30 + 100 IM 1:40 + 100 bk 1:50 + 100 k 2:00) 25x50 add-on pyramid up to: double arm back 1:00 + 1-arm fly :55 + back swim :50 + free :45 + free :40 4x100 fr 1:30 125 k/dr ez 3x100 fr 1:20 125 k/dr ez 2x100 fr 1:10 125 k/dr ez 1x100 fr fast 175 warmdown 4000y
Wednesday 9/23/2020 Garage Workout 5 min warmup + barbell warmup Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM 175/1,1,1, 180/1,1, 185/1,1, 190/1,1, 195/1 Snatch Deadlift - 235/3,3,3 EMOM 10 alternating: o - Barbell Row x5 - 135, 145, 155, 165, 175 e - Ring Dips - 8, 9, 10, 11, 12 50 glute raise + hold
PM LCM w/ Trip @ LRRC Air Temp: 66 (and rainy!) Pool Temp: 73 5x400 @ :20 rest #1 swim every 4th 25 head-up scull #2 FR kick w/ fins + BD #3 I.M. 50 dr/50 sw #4 pull w/ SP + SNKL #5 N.S. (2:36/2:30) 3x300 @ 4:30 HOLD UNDER 4:00 (3:59, 3:53+, 3:54) :30 REST 3x200 @ 2:50 HOLD UNDER 2:30 (2:27, 2:26+, 2:28-) 1:00 REST 3x100 @ 1:20 HOLD UNDER 1:10 (1:08+, 1:09+, 1:09-) 7x100 @ 1:45 swim every 4th 25 no breath w/ fins + SNKL Total: 4500
9/22/2020 Pool Workout Brrrr! Low 50s air temp, low to mid 70s water temp. Made it through 1:15 or so before the shivering got too bad! 6x150 :20R o-fr, e-k/dr/sw ch 200 neg split 80%->90% (1:07/1:07 oops...) 6x(100 p 1:30 + 75 IM 1:20 + 50 k :55 + 25 fast :45) 6x50 dr/sw ez 1:00 200 neg split 90%->100% (1:04/1:02 yay!) 6x25 dr/sw ez :30 3x(4x25 3,2,1,0 br :30 + 4x25 VS :30) 150 ez 4000y
AM SCY Solo @ LRRC "Monday Morning Aerobic" 6x300 w/ fins + SNKL 1 @ 4:00 FR kick H.A.S. 1 @ 3:45 150 FR kick H.A.S./150 swim 1 @ 3:30 swim 2x 3x150 @ 2:00 D1-3 (RD1 to PINK, RD2 to RED) 5x100 @ 1:20 D1-5 w/ paddles (RD1 to PINK, RD2 to RED) 6x75 @ 1:05 swim, 15M UW off every wall w/ fins 4x50 @ :50 D1-4 (RD1 to RED, RD2 to BLUE) 100 EZ Total: 5100
9/21/2020 Garage Workout 5 min general warmup Pause Back Squat - 45/5, 135/3, 185/3, on :90 230/3x5 5 rounds on 3:00 15 burpees 30 RBKS 53# 100 situps
9/19/2020 Pool Workout Got to swim at the really nice new MICDS pool. A far cry from the 3' deep Hilltoppers pool the rest of the summer! 200 fr 3:00 2x125 75 fl l/r/DPS + 50 bk 2:00 200 fr 3:00 2x125 75 bk l/r/DPS + 50 br 2:00 200 fr 3:00 2x125 75 br 50 2k/1p 25 DPS + 50 fr 2:00 200 fr 3:00 8x50 k IMO 1:00 8x100 bk k descend 2:00 (1:23 -> 1:14+!) 6x50 dr/sw ez 1:00 10x50 p 1:00 -> :35 -> :55 2x(75 build 1:15 + 25 k fast 5br rest + 25 sw fast 5br rest + 25 k fast 5br rest + 100 ez) 7x50 p 1:00 -> :30 200 ez 4x25 off blocks fast (pool had nice blocks with wedges that we usually don't get to practice on) 100 ez 4750y I was totally exhausted after this practice, and legs were sore in the morning!
PM* LCM @ LRRC w/ LRAD "Saturday Night Mayhem" *6:00-8:00 PM!! Air Temp: 73** Pool Temp 76 ** But down to 68 by the time practice concluded. 500 swim every 4th 25 head-up scull 10x50 @ 1:05 catch-up drill w/ FAST kick w/ SNKL 16x25 @ :40 UW kick w/ fins alternating: L side Back R side Stomach 16x50 @ 1:10 swim w/ fins + paddles 4 - V.S. 4 - D1-4 to FAST 6x200 @ 3:30 w/ SNKL done as: 50 - 10 kick roll 50 - 6 kick roll 50 - 3/6 drill 50 - build w/ 6-beat kick 20x50 @ :50 alternating: 2 @ 200 PACE 1 EZ 600 EZ FR kick w/ fins + BD Total: 5000
9/18/2020 Garage Workout Lighter day today, feeling a little beat up. 5 min general warmup + Barbell warmup OHS - 45/5, 135/3, 165/3, on :90 - 185/3,3,3,3,5 Alternating - Knee jump + box jump x3 30" up to 45" (5 sets) on 1:00 1/3 mi run d1-3 on 3:00 (1:49-1:40-1:32!)
AM SCY Solo @ LRRC "Kickin' it" 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 3x 3x100 @ 1:45/1:40/1:35 (by RD) FR kick w/ BD 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 4x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL odd: last 25 UW even: first 25 UW Total: 3000
9/17/2020 Pool Workout Back to the pool finally! Was a little chilly at first but got used to it surprisingly quickly. 3x(100 fr 1:30 + 100 IM 1:40 + 100 bk 1:50 + 100 k 2:00) 4x(50 fr 2 breaths per 25 1:00 100 IM work turns 1:45 150 IMO k 2:45 200 fr d1-4 3:30 - 2:24/2:17/2:13/2:07) //Not great, but I'll take it after 2 weeks out. 6x50 dr/sw ez 1:00 4x(75 fr p br5 1:30 50 bk p 1:00 25 o-fl e-br p :30 fast) 200 warmdown 4300y
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