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  1. Friday 10/9/2020

    AM SCY Solo @ LRRC "Friday Fly Day"

    500 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD

    2x
    25 @ :30 UW FL kick
    25 @ :30 L-arm FL
    25 @ :30 R-arm FL
    25 @ :30 UW FL kick
    25 @ :30 6-kick UW recovery FL
    25 @ :30 FL w/ FR kick
    25 @ :30 UW FL kick
    2x25 @ :30 STRONG FL
    :30 REST

    5x100 @ 1:30 FL kick ever 4th 25 "submarine" w/ fins + BD

    300 EZ

    Total: 2250
    Categories
    Swim Workouts
  2. Thursday 10/8/2020

    AM SCY Solo @ LRRC "Recovery"

    500 swim every 4th 25 head-up scull

    12x300
    4 @ 3:45 pull w/ paddles + SNKL
    4 @ 4:30 FR kick w/ fins + BD
    4 @ 3:35 PINK

    100 FLOAT

    Total: 4200
    Categories
    Swim Workouts
  3. Wednesday 10/7/2020

    AM SCY Solo @ LRRC "I.M."

    2x
    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ 1:00 25 dr/25 bld 2x I.M.O. (no FR)

    4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
    3x200 @ 2:30 100 BK/50 BR/50 FR
    :30 REST
    4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
    3x200 @ 2:35 50 BK/100 BR/50 FR
    :30 REST
    4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
    3x200 @ 2:25 50 BK/50 BR/100 FR

    200 FLOAT

    Total: 4400
    Categories
    Swim Workouts
  4. Tuesday 10/6/2020

    AM SCY Solo @ LRRC
    PM SCY Solo-ish (started w/ Lady Trojans, did a set with Brad Eichler + Doug, then on my own) @ LRRC


    AM Swim:

    400 swim every 4th 25 head-up scull
    16x75 @ 1:10 “Claire Lockridge” pull w/ paddles
    4x100 @ 1:20 SMOOTH FR kick w/ fins + BD

    Total: 2000

    PM Swim:

    300 swim every 4th 25 head-up scull
    100 @ 1:40 75 STRONG FL/25 EZ
    75 @ 1:20 50 STRONG FL/25 EZ
    50 @ 1:00 EZ
    25 @ :40 FAST FL NO BREATH

    4x100 @ 1:30 D1-4
    4x50 @ :45 D1-4
    8x25 @ :30 V.S.

    4x75 @ 1:30 swim “Claire Lockridge”

    2x
    300 @ 3:30 PINK
    2x150 @ 1:40 RED
    :30 REST
    3x100 @ 1:05 BLUE
    2:25 REST

    550 EZ FR kick w/ fins + BD

    Total: 4000

    Updated October 8th, 2020 at 01:19 PM by Calvin S

    Categories
    Swim Workouts
  5. 10/7/20 Workout

    by , October 8th, 2020 at 11:00 AM (Swimming Through Jello)
    Wednesday, 10/7/2020 Garage Workout

    5 min general warmup + barbell warmup

    Power Snatch + Snatch Push Press - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1 E:90 180/1+3, 1+3, 185/1+3, 1+3, 190/1+3, 1+3

    Deficit Snatch DL - 235/3x3

    EMOM 10
    o - Barbell row - 135/8, 140/8, 145/8, 150/8, 155/8
    e - Ring dip - 8,9,10,11,12

    100 situps
    Categories
    Uncategorized
  6. 10/6/20 Workout

    by , October 6th, 2020 at 10:00 AM (Swimming Through Jello)
    Tuesday, 10/6/2020 Pool Workout

    2x(100 fr + 100 k + 100 p + 100 k + 100 st)

    2x(2x125 1:50 75 build up drills x25, 50 smooth swim
    5x50 d1-4 to 200 pace, hold 5)
    rd 1 - fr 50s :50 (:28 lows), rd 2 bk 50s :55 (:29 lows)

    100 ez

    500 k for time (7:04)

    100 ez

    2x(2x125 75 build up drills x25, 50 smooth swim
    5x50 d1-4 to 200 pace, hold 5)
    rd 1 - fr 125 1:50, 50 :50 (:27 lows); rd 2 br 125 2:00, 50s 1:00 (:33 mid, :32 high)

    100 ez

    4x50 1:15 25 fly chute fast, 25 ez (last 25 fast free chute)

    100 ez

    4100y

    Updated October 6th, 2020 at 12:23 PM by JPEnge

    Categories
    Uncategorized
  7. 10/5/20 Workout

    by , October 5th, 2020 at 11:45 AM (Swimming Through Jello)
    Monday, 10/5/2020 Garage Workout

    5 min general warmup

    Pause Back Squat - 45/3, 135/3, 205/3, E:90 240/3x5

    3 min weight change and recovery

    EMOM 12
    o - 10 thrusters, 95#
    e - 10 AKBS 53#

    50 glute raises
    Categories
    Uncategorized
  8. Monday 10/5/2020

    AM SCY Solo @ LRRC "Threshold"

    500 swim every 4th 25 head-up scull
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD

    100 @ 1:05 RED
    100 @ 1:20
    2x100 @ 1:05 RED
    100 @ 1:30
    3x100 @ 1:05 RED
    100 @ 1:40
    4x100 @ 1:05 RED
    300 done as 100 SMOOTH/100 RED/100 SMOOTH
    4x100 @ 1:05 RED
    100 @ 1:40
    3x100 @ 1:05 RED
    100 @ 1:30
    2x100 @ 1:05 RED
    100 @ 1:20
    100 @ 1:05 RED

    400 EZ FR kick w/ fins + BD

    Total: 4300
    Categories
    Swim Workouts
  9. 10/3/20 Workout

    by , October 5th, 2020 at 09:51 AM (Swimming Through Jello)
    Saturday, 10/3/2020 Pool Workout
    MICDS, 8-9:30pm!

    200 fr + 4x50 k IMO 1:00
    150 fr + 4x50 dr IMO :55
    100 fr + 4x50 sw IMO :50

    3x(300 fr 4:00 + 3x100 k)
    rd 1 - 300 fr (3:23), k 1:50
    rd 2 - 300 w/fins (2:58), k 1:40
    rd 3 - 300 w/fins + pads (2:52), k 1:30

    6x50 dr/sw ez 1:00

    4x(4x25 VS :30 + 50 ez 1:00)
    rd 1 - fr k/board
    rd 2 - fr
    rd 3 - fl k/board
    rd 4 - fl

    2x dive start + 25 ez
    50 fl fast of blocks (24.mid)

    100 ez

    4000y

    Updated October 5th, 2020 at 08:43 PM by JPEnge

    Categories
    Uncategorized
  10. Sunday 10/4/2020

    PM SCY w/ Trip, Srdan, and Dr. J @ LRRC "Flushing the System"

    500 swim every 4th 25 head-up scull
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD

    30x50 @ :45 PINK w/ 4/6/2 turns

    200 EZ swim
    400 EZ FR kick w/ fins

    Total: 3100
    Categories
    Swim Workouts
  11. Saturday 10/3/2020

    PM SCY w/ Srdan, Noel, Larry, and Doug (Chief Split-Getter) @ LRRC "Six on Five"

    500 swim every 4th 25 head-up scull
    300 pull w/ paddles + SNKL
    200 kick FL/FR/BR/FR by 50 w/ BD

    4x75 @ 1:15 Rolling I.M. drill
    8x25 @ :35 V.S. I.M.O.
    100 EZ

    6x @ 5:00
    100 I.M. DIVE PURPLE
    150 EZ

    50 EZ
    50 PUSH FAST (25.18)
    50 EZ

    Total: 3250

    SHOUT OUT: To my friends who showed up to grind this one out. Larry, Noel, and Srdan did spectacular on the set, and as always, Doug's help timing was most appreciated.

    Results:
    Calvin (I.M.) - 1:01.36, 1:01.27, 1:01.37, 1:01.77, 1:01.20, 1:02.22
    Srdan (FR) - 51.63, 54.25, 56.48, 1:02.19*, 56.98, 57.25
    Noel (FR) - 56.21, 55.36, 55.28, 55.21, 56.40, 26.46**
    Larry - 1:07.38 (I.M.), 1:03.59 (FR), 29.14**, NT, 26.95, 26.88
    * Cramped up!
    ** Opted to do 50s
    Categories
    Swim Workouts
  12. Friday 10/2/2020

    PM SCY Solo-ish (a small set with Dr. J and Doug) @ LRRC

    2x
    3x100 @ 1:40 SMOOTH
    4x25 @ :40
    1 - BUF
    1 - six strokes fast
    1 - NO BREATH
    1 - EZ
    :20 REST

    2x
    25 FAST assisted w/ cord
    25 EZ

    2x kick w/ BD
    25 @ :20 FR
    25 @ :40 BR
    50 @ :40 FR
    25 @ :40 BR
    75 @ 1:00 FR
    25 @ :40 BR
    100 @ 1:20 FR
    25 @ 1:40 BR

    400 EZ

    Total: 2000
    Categories
    Swim Workouts
  13. 10/1 + 10/2 Workouts

    by , October 2nd, 2020 at 02:47 PM (Swimming Through Jello)
    Thursday, 10/2/2020 Garage Workout

    5 min general warmup

    Snatch Balance - 95/3, 115/3, 135/2, 155/2, 175/2, 185/2, 195/2, 205/2, 215/2, 225/1+f - just lost focus in the bottom on the second rep.

    AMRAP 10
    5 box jumps 30" (jump up/step down)
    7 v-ups
    9 pushups
    12 rounds + 7 v-ups

    50 glute raises


    Friday, 10/3/2020 Patio Workout

    5 min general warmup

    4 rounds
    800m run
    25 wall balls 20# to deck
    17:58

    100 situps
    Categories
    Uncategorized
  14. Thursday 10/1/2020

    AM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull

    400 @ 4:40 pull w/ paddles + SNKL
    4x100 @ 1:05
    1:00 REST
    300 @ 3:30 pull w/ paddles + SNKL
    4x75 @ :50
    1:10 REST
    200 @ 2:20 pull w/ paddles + SNKL
    4x50 @ :35 HOLD UNDER :30
    1:20 REST
    100 @ 1:10 pull w/ paddles + SNKL
    4x25 @ :30 FAST NO BREATH

    600 EZ FR kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  15. 9/30/20 Workout

    by , September 30th, 2020 at 11:34 AM (Swimming Through Jello)
    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
    Categories
    Uncategorized
  16. Tuesday 9/29/2020

    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
    Categories
    Swim Workouts
  17. 9/29/20 Workout

    by , September 29th, 2020 at 09:36 AM (Swimming Through Jello)
    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
    Categories
    Uncategorized
  18. Monday 9/28/2020

    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
    Categories
    Swim Workouts
  19. 9/28/20 Workout

    by , September 28th, 2020 at 05:36 PM (Swimming Through Jello)
    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
    Categories
    Uncategorized
  20. 9/26/20 Workout

    by , September 28th, 2020 at 09:19 AM (Swimming Through Jello)
    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
    Categories
    Uncategorized