View RSS Feed

All Blog Entries

  1. 9/13/20 Workout

    by , September 13th, 2020 at 02:33 PM (Swimming Through Jello)
    9/13/2020 Garage Workout

    5 min general warmup
    Barbell warmup

    PSn + SSn on ~1:30
    95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 170/1+1, 175/1+1, 180/1+1, 185/1+1

    EMOM 10
    o - 5 GM + 5 shoulder press 95
    e - ring dips 6, 7, 8, 9, 10

    Was going to get back to the pool on Tuesday but head coach asked me to coach, so no swim til Thursday...
    Categories
    Uncategorized
  2. Saturday 9/12/2020

    AM SCY w/ Srdan @ LRRC "Lactic Hold"

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

    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    100 EZ

    4x (I.M.O. by RD)
    6x25 @ 1:00 12.5 BURST/12.5 EZ w/ chute
    100 @ 2:00 PUSH FAST (:57+, 1:06+, 1:09+, :53++)
    3x100 @ 1:15 FR "lactic hold" w/ 4/6/2 turns
    1:15 REST

    300 EZ FR kick w/ fins + BD

    Total: 4000

    SHOUT OUT: Srdan, for waking up early to do this workout at 7:00 am! He wanted me to post his selfie post workout, but I cannot get the image to show because vBulletin is a P.O.S. But as he put it, "Pool, sun, music, beer, and babes..."
    Categories
    Swim Workouts
  3. Friday 9/11/2020

    PM LCM Solo @ LRRC

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 FL 50 kick w/ BD/25 R/25 L/50 SMOOTH w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    7x200 @ 2:45 pull w/ paddles + SNKL

    100 FLOAT

    Total: 3100
    Categories
    Swim Workouts
  4. Vacation workouts part 3

    by , September 11th, 2020 at 09:51 PM (Swimming Through Jello)
    Thursday AM
    4 mi hike with 20 lb baby on back

    Friday PM (after 10 hr drive home)
    7 min burpees (111 reps, +1 PR)
    Categories
    Uncategorized
  5. Wednesday 9/9/2020

    AM SCY Solo @ LRRC "Efficiency"

    400 swim every 4th 25 head-up scull

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    3x200 @ 2:25
    2x225 @ 2:40
    250 @ 2:50

    200 EZ BK

    Total: 4800
    Categories
    Swim Workouts
  6. Tuesday 9/8/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 90
    Pool Temp: 82

    2x
    400 swim every 4th 25 head-up scull
    4x150 @ 2:20 50 FR kick w/ BD/50 B&A drill/50 swim last 25 no breath w/ fins

    4x350 @ 5:00 PINK pull w/ paddles + SNKL
    400 @ 5:00 RED N.S. (1:12/1:15/1:13/1:12 - 2:27/2:25 - 4:52)

    5x100 @ 1:40 25 "submarine"/75 SMOOTH FR kick w/ fins + BD

    Total: 4300

    Updated September 8th, 2020 at 11:16 PM by Calvin S

    Categories
    Swim Workouts
  7. Vacation workouts part 2

    by , September 8th, 2020 at 09:14 PM (Swimming Through Jello)
    Monday AM

    3.5 mi hike up 1000 ft w/ 20 lb baby on back

    Tuesday PM

    50-40-30-20-10
    Double 25# DB swings to overhead
    Situps
    1/2 reps pushups
    14:04
    Categories
    Uncategorized
  8. 9|7|20 SCY

    by , September 8th, 2020 at 09:48 AM (Blog)


    SCY main pool (78F)
    2 x 500 bk with fins


    SCY satellite pool (85F)
    500 fr easy, 2-beat
    500 bk with fins
    500 fr easy, 2-beat
    12 x 50 kick (fr,fr,br,fr,fr,fl x2)
    150 fly kick, arms back with fins




    Categories
    Uncategorized
  9. Vacation workouts part 1

    by , September 6th, 2020 at 09:15 PM (Swimming Through Jello)
    I've done some short workouts while on vacation, nothing too crazy:

    Friday AM (before hitting the road):
    21-15-9
    R arm PP 53# KB
    L arm PP 53# KB
    400m run
    8:26

    Sunday PM
    5 rounds
    8 burpee thruster 25# DBs
    12 DB PP 25# DBs
    16 situps
    9:56
    Categories
    Uncategorized
  10. Sunday 9/6/2020

    PM LCM w/ Trip @ LRRC "Trip takes Calvin to the next level"

    Air Temp: 88
    Pool Temp: 81+

    150 swim every 3rd 25 head-up scull
    150 I.M. no FR 25 kick/25 drill
    300 SMOOTH FR

    7x200 @ 2:50
    odd: I.M. STRONG (2:39+, 2:40-, 2:41-, 2:37)
    even: FR SMOOTH

    6x100 @ 1:45 75 FR kick/25 "submarine kick" no breath w/ fins + BD

    Total: 2600

    Updated September 6th, 2020 at 09:30 PM by Calvin S

    Categories
    Swim Workouts
  11. Friday 9/4/2020

    PM LCM w/ Trip @ LRRC "Recovery"

    400 swim every 4th 25 head-up scull
    400 R.I.M.O. k/sw/dr/bld by 25

    10x150 @ 2:10 WHITE

    5x100 @ 1:45 last 25 no breath

    Total: 2800
    Categories
    Swim Workouts
  12. 9|4|20 outside pool

    by , September 4th, 2020 at 07:41 PM (Blog)
    Water temp was 91F. But the sun was setting and wasn’t too bad.

    20 x 52 yds fr on 1:00
    1 x 52 bk
    1 x 52 br fast
    5 x 52 flutter kick on 1:30
    5 x 52 frog kick on 1:30
    10 x 52 side dolphin kick, arms back, with fins

    This pool is 26 to 26.1 yds (depending on lane)

    Though this was a semi-recovery workout (sore from upper-body weights last night), the heat takes the swim to a higher intensity.

    Updated September 5th, 2020 at 10:19 AM by __steve__

    Categories
    Uncategorized
  13. 9/3/20 Workout

    by , September 3rd, 2020 at 03:39 PM (Swimming Through Jello)
    9/3/2020 Garage Workout
    Snatch + Pulls + Upper Body

    Whatever back muscle I tweaked is still a little sore but nothing too bad.

    5 min general warmup + barbell warmup

    Power Snatch - 95/2, 115/2, 135/1 EMOM - 155/1, 160/1, 165/1, 170/1, 175/1, 180/1, 185/1, 190/1, 195/1,1

    Snatch pull - 205/3x3

    EMOM 10 alternating
    1 - Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5
    2 - Ring dips - 6,7,8,9,10

    On to vacation!

    Updated September 3rd, 2020 at 06:16 PM by JPEnge

    Categories
    Uncategorized
  14. Thursday 9/3/2020

    AM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :35
    2:05 REST

    ** Straight through, only extra rest where noted

    400 EZ kick w/ fins + BD

    Total: 4400 (in 60 minutes!)
    Categories
    Swim Workouts
  15. 9|2|20

    by , September 2nd, 2020 at 07:54 PM (Blog)
    9|1|20
    LCM

    3 x 50 fr fins on 2:00

    • 40, 31, 29

    3 x 50 fr fins on 3:00

    • 29, 29, 30

    200 drill with fins
    100 flutterkick snorkel


    9|2|20


    26.1 yd pool

    10 x 52 fr on 1:00

    10 x 52 one arm fr on 1:30

    520 fr fins snorkel

    • head up fly kick fr every 4th length
    Categories
    Uncategorized
  16. Wednesday 9/2/2020

    AM SCY Solo @ LRRC "I.M."

    400 swim every 4th 25 head-up scull
    8x25 @ :45 UW FL kick
    8x50 @ 1:00 odd: drill, even: build I.M.O. in pairs

    2x
    8x25 @ :40 SMOOTH FL 1 breath max*
    3x150 @ 1:55 50 BK/50 BR/50 FR #1/2 STRONG, #3 FAST (1:45-, 1:43)
    200 SMOOTH BR kick w/ BD (Active Recovery)
    1:30 REST

    *Tried to keep a rhythm the whole time: 6 UW kicks --> break out on 7th kick --> 3 strokes --> breathe --> 4 strokes to finish

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3700
    Categories
    Swim Workouts
  17. 9/1, 9/2 Workouts

    by , September 2nd, 2020 at 10:38 AM (Swimming Through Jello)
    9/1/2020 Garage Workout

    5 min general warmup + barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/2, 255/2, 280/1 - some muscle on the left side of my back went pfffffft on the way up on this rep so I decided that discretion is the better part of valor and punted on today's squats. Bummer, was hoping to get a good squat session in before vacation.

    5 min stretch + equipment setup

    For Time
    20 cal row
    20 box jump overs 24"
    20 power clean 135#
    20 v-ups
    20 power jerk 135#
    20 box jump overs
    20 cal row
    20 box jump overs
    20 power snatch 95#
    20 v-ups
    20 push press 95#
    20 box jump overs
    20 cal row
    18:05

    9/2/2020 Pool Workout
    Back still sore though much better this morning. Actually it felt really good swimming - and the water temp was down to maybe 79-80!

    All :15R
    50 fr dr + 200 fr
    100 br dr/fr + 150 fr
    150 bk dr/br/fr + 100 fr
    200 fl dr/bk/br/fr + 50 fr
    200 IM

    4x(2x100 bk k 1:40 + 75 fast k 1:40)

    100 p 1:30
    200 p 2:50
    300 p 4:00
    400 k/fins 5:00
    2 min rest
    500 pull fast

    w/fins 5x(50 12.5 tombstone k + 25 fast + 12.5 ez 1:00 + 1x25 fast IMO :30 + 1x25 ez :30)

    100 warmdown

    4400y
    Categories
    Uncategorized
  18. Tuesday 9/1/2020

    PM LCM Solo @ LRRC "T-Storms coming for my practice time again!"

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 50 FR kick H.A.S./50 B&A drill/50 swim (last 25 no breath) w/ fins + SNKL

    4x200 @ 2:40 (2:33+, 2:34, 2:34, 2:34+)
    2:40 REST
    3x200 @ 2:35 (2:28+, 2:29, 2:28+)
    2:35 REST
    2x200 @ 2:30 (2:26, 2:27+)
    2:30 REST
    200 @ 2:25 (2:21)
    2:25 REST
    4x100 @ 1:20 (1:16, 1:17+, 1;18, 1:16)
    1:20 REST
    3x100 @ 1:15 (1:11, 1:13-, 1:13+)
    1:15 REST
    100 @ 1:10 (1:09++) **

    Total: 3800

    ** There was distant thunder almost from the moment I entered the water, but then a huge storm front moved in rapidly near the end of the set. I was startled with 20 meters to go by a bright flash of lightning close at hand, so I finished the 100 and got out. I was supposed to finish with 2x100 @ 1:10, 1:10 REST, 100 @ 1:05.
    Categories
    Swim Workouts
  19. Monday 8/31/2020

    AM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    3x500 @ 7:00 D1-3 (5:54, 5:39-, 5:19)

    100 FLOAT

    Total: 2100

    Thunder started rumbling as soon as I finished my 500 warm up. By the time I finished the third 500 descend, I was being asked to exit the pool. Had a long workout planned, and felt really good on the 500s. Oh well.
    Categories
    Swim Workouts
  20. 8-31-20 Workout

    by , August 31st, 2020 at 10:45 AM (Swimming Through Jello)
    8/31/2020 Pool Workout

    Bit of an easier technique-driven day today. Was able to push myself as practice went on though.

    700 continuous 100 fr d1-4/100 NF
    600 continuous k 100 fl (front/side/side/back) 100 br (front/back) 100 fr (front/side/side/back)

    8x75 1:40 side k/6-1-6/sw o-fr e-bk
    8x75 1:30 w/pads side k/6-1-6/sw o-fr e-bk
    8x75 1:10 w/fins+pads side k/6-1-6/sw o-fr e-bk
    //These were working on balance on sides and strong rotation.

    9x75 1:10 IM/bk/fr - d1-3 on fr

    175 ez

    3950y
    Categories
    Uncategorized