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  1. Friday 12/21/18

    AM SCY Solo @ LRRC "Kicking"
    PM SCY Solo @ LRRC "Friday Fly Day"

    AM Swim:

    6x100 @ 1:50 75 fr/25 FL kick H.A.S. w/ SNKL

    ALL FR KICK W/ BD (except where noted):
    2x25 @ :25 FAST
    25 @ :50 EZ
    4x25 @ :25 FAST
    25 @ :50 EZ
    6x25 @ :25 FAST
    25 @ :50 EZ
    8x25 @ :25 FAST
    25 @ :50 EZ
    100 "Progressive Scull" w/ buoy + SNKL
    8x25 @ :22.5 FAST
    25 @ :45 EZ
    6x25 @ :22.5 FAST
    25 @ :45 EZ
    4x25 @ :22.5 FAST
    25 @ :45 EZ
    2x25 @ :22.5 FAST
    25 @ :45 EZ

    100 FR PERFECT STROKE! w/ 4/6/2 turns

    Total: 2000

    PM Swim:

    300 swim w/ SNKL
    300 pull w/ SP + SNKL
    200 swim w/ SNKL
    200 kick 50 FR/50 FL w/ BD
    100 swim w/ SNKL
    100 "Progressive Scull" w/ buoy + SNKL

    12x100
    4 @ 1:30 add-on FL to front D1-4 (1:11, 1:10, 1:08, 1:03+)
    4 @ 1:15 FR AE
    4 @ 1:30 add-on FL to back D1-4 (1:12, 1:09, 1:07, 1:04)

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  2. Friday 12212018

    by , December 21st, 2018 at 04:49 PM (aztimm's training blog)
    Friday AM solo swim...

    drove to Sendero. guards told me that heating (really natural gas) problem is still going on. water temp is 69F, no hot water in showers, no heat in locker room. I left and drove to the Georgetown Rec Center (I'm not a member so it is $5).

    1000 w/u (mixed in some breast and back, and switched lanes to get one with flags, was busy when I showed up)

    3 rounds:
    * 100 kick w/board and fins
    * 75 easy swim w/fins
    * 25 fast fly w/fins

    100 easy

    4 x 150 pull @ 2:15, w/Catalyst paddles + buoy

    100 easy

    4 rounds of (all 25s on 30):
    * 25, done 1/2 easy, 1/2 fast
    * 25, done 1/2 fast, 1/2 easy
    * 25 easy
    * 25 fast
    --rounds 1 & 3 were free, rounds 2 & 4 the fast was breast

    5 x 200 free @ 3:00 (held about 2:48)

    4 x 150 pull @ 2:10, w/Agility paddles + buoy

    200 w/d

    TTL: 4800 yards


    this is a decent pool, for an indoor pool. I swam here a few weeks ago when the air temp was too cold for Sendero to open (they don't open if it is under 40F). the first visit was free, after that it is $5. but they do have free electric car charging; I drive a plug-in hybrid, so charged for free while I swam.

    I hadn't done any speed-type work in a long time, so figured since I was inside, with a digital pace clock, I might as well. my fast 25s were on about 16, which isn't too horrible for me.

    something about swimming in indoor pools...my breathing always seems a bit more labored, and I drink more water. I guess that's why I put up with Sendero, despite all the drama (plus it is only $60/year, outside, and about a 7 minute drive from home).
    I just wasn't in the mood for the gym pool today, and it looks like I'll have to do that Monday if I want to swim, as both Sendero and the Rec Center are closed since it is Christmas Eve.


    if the weather is decent, I'm thinking of heading down to Barton Springs this weekend. it has been a few months since I've been.
    and speaking of water temps, yea the water there is usually 68-72F. I'll plan on Sunday afternoon, if it is sunny.
    I managed to swim at the Bondi Icebergs pool when the water temp was 18C (about 64F), on a sunny day with air temps in the 70s (it certainly wasn't pleasant to start out, but after the initial shock, and the first 200m, I was mostly ok). I wore a cap and 2 suits.
    Categories
    Swim Workouts
  3. 12/21/18 workout

    by , December 21st, 2018 at 10:55 AM (Swimming Through Jello)
    Friday, 12/21/2018 CrossFit Workout

    Colonoscopy Thursday for my UC. Looks like things are not quite as remissed as expected, might be changing medications for a bit. Nothing too terrible down there though. I'm going to blame prep and procedure for my poor workout this morning.

    Warmup - various plyos, PVC and barbell warmup

    Strength - High Hang Snatch - 45/2, 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/1+b

    Conditioning -
    2000m row
    50 wall balls
    1000m row
    35 wall balls
    500m row
    20 wall balls
    21:08
    Categories
    Uncategorized
  4. Thursday 12/20/18

    PM Weights @ LRRC
    PM SCY w/ Blair @ LRRC "Recovery"

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (10#)
    3x10 DB S-arm bicep curl (10#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (10#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    200 abs

    Swim:

    1000 SKIPS

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    200 BK PERFECT STROKE! w/ 4 FL kicks off all walls

    Total: 2000
  5. Wednesday 12192018 & hit 500 miles!

    by , December 19th, 2018 at 08:17 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs

    arrived and the lifeguards told me that there had been a problem with the natural gas at the facility. no hot water (or heat) in the locker rooms, and they said the pool water temp was 78. some guys who were there before me were already leaving. I figured that I've swum in far colder water, so 78 shouldn't be a big deal.

    I think it might have been about 76. certainly still doable, but I didn't want to linger too long between sets.


    1200 w/u, mixed in a bit of breast and back (plus with the cool water I just felt i needed a longer set)

    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly (w/fins)
    2 x 125, done as 25 drill/25 free/25 back/25 free/25 drill
    25 easy swim w/fins
    25 fast fly w/fins
    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly (w/fins)

    100 easy

    500 @ 8:00, done 75 free/25 breast
    500 @ 7:30, done 75 moderate/25 fast
    500 @ 8:00, done 75 free/25 breast

    100 easy

    5 x 200 @ 2:55, w/Agility paddles + buoy

    300 w/d

    TTL: 4900 yards
    (yea I thought about another 100 to make it an even 5000, but then thought that would just be silly)



    After my swim last Wednesday (which was cut short, since the lifeguards said the chlorine level was too high), I hit 500+ miles on my GTD. First time in about 4-5 years I think. I had been hitting it regularly, but then life got in the way.
    Here is my monthly breakdown:




    And here is my pool list for 2018:
    1. Sendero Springs Pool, Round Rock, TX
    2. 24 Hour Fitness Pool, Round Rock, TX
    3. YMCA of Central Texas, Round Rock, TX
    4. Creekside Pool, Round Rock, TX
    5. Georgetown Parks & Recreation, Georgetown, TX
    6. Deep Eddy Pool, Austin, TX
    7. Barton Springs Pool (I use the term, "pool," loosely), Austin, TX
    8. Pickney Recreation Area, Hell, MI (for Swim to the Moon)
    9. Pool at the Conrad Singapore
    10. Open water at Dewata Beach, near Galle, Sri Lanka (Indian Ocean)
    11. Melbourne City Baths, Melbourne Australia
    12. Brunswick Baths, Brunswick Australia (about a 20 min tram ride from Melbourne)
    13. Tobruk Memorial Pool, Cairns Australia
    14. Cairns Esplanade Lagoon, Cairns Australia
    15. Open water at the Great Barrier Reef, off the coast of Cairns Australia (Pacific Ocean)
    16. Andrew Boy Charlton Pool, Sydney Australia
    17. North Sydney Olympic Pool, North Sydney Australia
    18. Bondi Icebergs, Sydney Australia
    19. Xinghai Swimming Complex, Suzhou China
    and
    20. How could I forget my neighborhood pool? Highlands at Mayfield Ranch swim center. About a 5 minute walk from home.

    probably the 2 most iconic pools I swam in this year were North Sydney and Bondi #17[/URL] & [/URL]:


    I'm signed up for the first and last legs of the SCAR swim in April 2019, so that will kick my swimming into gear early in the year. Saguaro is about 10 miles, and Roosevelt is just a 10k.
    USMS Nationals will be in Mesa at the same time, and I'm toying with the idea of swimming some events. More likely, I'll just volunteer to help out for a few hours (after swimming 10 miles, I just can't imagine racing 100 yards ).
    If anyone will be going to nationals, give me a shout. I swam with the masters team at Kino for about 6-7 years so I know the pool quite well.
    When I upped my distance to train for Swim to the Moon (10k) this past summer, I dropped about 5-10 pounds (not sure I want to drop more for SCAR as those lakes are a bit cooler).

    Updated December 20th, 2018 at 11:00 AM by aztimm

    Categories
    Swim Workouts , Planning
  6. Wednesday 12/19/18

    PM SCY w/ Trip + Blair Bish @ LRRC
    CORE7 post swim

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ 1:00 drill
    RD1 - 3 FL/3 BK
    RD2 - 3 BR/3 FR

    16x75 @ 1:10
    4 - FR "Claire Lockridge"
    4 - rolling I.M. STRONG
    4 - FR "Claire Lockridge" **
    4 - rolling I.M. STRONG
    ** I messed up the 4th 75 and choked on water so I went 2/2/1 breaths by 25 :/

    10x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

    Total: 3500

    CORE7
    - plank jacks (RD3 w/ gliders)
    - alternating knee pulls/pikes w/ gliders
    - single leg v-ups
    - floor wipers
    - mountain climbers w/ gliders
    - half burpees
    - hip raises (RD1), full body crunch (RD2), toe reaches (RD3)
  7. 12/18-12/19

    by , December 19th, 2018 at 08:27 AM (Swimming Through Jello)
    Tuesday, 12/18/2018 CrossFit PM Workout

    Warmup - KB warmup, muscleup progressions

    Strength - Sumo DL - 135/6, 225/6, 275/6, 315/6, 315/3,3,3,3
    //Went a little light on these, left piriformis (I think) was feeling buggy)

    Conditioning - 3 rounds
    50 air squats
    7 muscleups
    10 hang power clean 135#
    8:16

    Wednesday, 12/19/2018 Pool Workout

    2x{300 fr 1min rest
    200 p br3/5/7/3 :30 rest
    100 k :30 rest}

    3x150 k 2:30 (held just over 2:00)
    100 ez 2:00
    3x75 br k 1:50 (held 1:06)
    100 ez 2:00
    3x50 k w/board 1:10 (held :38)
    100 ez 2:00
    3x25 k :40 (held :16)

    6x50 dr/sw 1:00

    12x50 VS 1:00 (fast - 24.0 free, 26.0 back, 31high breast)
    50 ez
    12x25 VS :35 (fast - 12high fly, 12low back, 11low free)
    200 warm down

    3850y
    Categories
    Uncategorized
  8. Workout 12/18/18: evening

    by , December 18th, 2018 at 09:11 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 150)
    100 (skull/swim)
    4 x 25 burst and cruise

    8 x 50 on :10sr ~80% (+50 easy)
    50 kick into 50 pull
    6 x 50 on :15sr [1,6 = even split, 2-5 = quarter strong] (+50 easy)
    50 pull into 50 kick
    4 x 50 on :20sr best average (I did 2fr from push: 2:08.72)
    50 kick
    2 x 50 on :30sr FAST
    150 loosen and out (extra 50)
    -----------------------
    (Masters/Rec/2400 yds/52 min)

    Just me and Greg at practice tonight. Trying to better sombre times for the virtual swim league in a few events over the next couple of weeks, although with work and pool closures I'm not sure how many I can redo.
    Categories
    Swim Workouts
  9. Tuesday 12/18/18

    PM Weights @ LRRC
    PM SCY Solo @ LRRC

    Weights:

    3x10 BB RDL (45#)
    3x10 BB back squat (45#)
    3x10 S-leg curl (10#)
    3x10 S-leg extension (10#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    5x100 4 FL kicks off walls w/ SNKL
    1 @ 2:00 kick H.A.S.
    1 @ 1:50 75 kick H.A.S./25 swim
    1 @ 1:40 50 kick H.A.S./50 swim
    1 @ 1:30 25 kick H.A.S./75 swim
    1 @ 1:20 swim

    12x25 @ :40
    odd: FR NO SPLASH!
    even: DIVE w/ FAST breakout into EZ

    8x50 @ :50 FR swim opposite fin + opposite upside down paddle (switch each 50)

    8x25 @ :45 12.5 FAST FR kick in S-line + 2 FAST FL strokes into EZ

    6x25 @ :50 :10 FAST FR kick on wall into FAST turn + FAST breakout
    6x25 @ 1:00 FAST FR NO BREATH w/ fins

    2x200 @ 2:35 FR swim
    100 EZ

    Total: 2200
  10. What's your gift?

    by , December 18th, 2018 at 04:34 PM (Questions from Coaches)
    The holiday season is a wonderful time of year to celebrate the joy of giving to and sharing with others. Coaches give of themselves throughout the year striving to make the experience of swimming the best it can be for those they lead.

    What gift do you have that you share with your swimmers? Dont confuse giving with gifting. You give your time. You gift what you do with that time. You give a workout. You gift the promise of hope. You give the swimmers feedback on stroke technique. You gift the swimmers self-confidence and pride of accomplishment.

    This holiday, realize what gift you have that you can share now and into the future. Resolve to be better tomorrow than you were today. In sharing your gifts and enriching others, both giver and receiver benefit. Wishing you and your swimmers a happy and healthy new year.
    Tags: coach
    Categories
    Uncategorized
  11. Monday 12/17/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    300 swim 4 FL kicks off walls w/ SNKL
    300 pull w/ SNKL
    200 swim 4 FL kicks off walls w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim 4 FL kicks off walls w/ SNKL
    100 I.M. drill

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

    100 EZ

    4x100 @ 1:05 (1:01, 1:02, 1:03, 1:04+)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:04+)
    1:05 REST
    100 @ 1:05 (1:02+)

    100 FLOAT
    100 PERFECT STROKE w/ 4/6/2 turns

    Total: 3500

    PM Swim:

    4x150 @ :20 rest 25 kick H.A.S./25 L-arm/25 kick H.A.S./25 R-arm/50 swim
    odd: FR
    even: BK

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

    4x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000
    Categories
    Swim Workouts
  12. 12/17/18 Workout

    by , December 17th, 2018 at 04:01 PM (Swimming Through Jello)
    Monday 12/17/2018 Pool Workout

    3x100 fr 1:40 easy
    4x50 k 1:05
    2x100 fr 1:35 moderate
    4x25 k :40 work underwaters
    1x100 fr 1:30 90%
    100 k fast
    100 ez

    3x200 3:10 (2x90%)+5s
    4x150 p 2:30 br3/5/7
    2x200 3:20 (2x90%)
    4x50 p :50 br4 d1-4
    1x200 fast
    //This set did *not* go well. I think I misunderstood what 90% was supposed to be on the warmup, besides the fact that I just am missing endurance. Need to work on being able to maintain speed if I ever want to be decent at anything longer than a 100 again...

    6x50 dr/sw 1:00

    2x{2x25 fast :30
    2x50 rev build :50
    100 easy 1:40}
    100 warmdown

    4100y
    Categories
    Uncategorized
  13. 12|15|18 LCM

    by , December 16th, 2018 at 03:58 PM (Blog)
    4 x
    100 free
    200 IM kick

    Right shoulder about 70% way to full recovery and whatever was damaged appears surgically fixed. Hand still aches and tingling -probably axial nerve pressure which may improve with regain in strength.

    Left shoulder I plan on addressing early next year. MR with contrast report highlights: circumferential tear of labrum with displaced fragments into axillary recess along inferior and posterior inferior labrum, biceps anchor and superior labrum are nearly completely denuded, glenoid thickening, and Hill-Sachs impaction fracture among others. Whatever that means, it doesnt sound normal. On a good note, my rotator cuff group like the right side, is good. I am looking forward to having this worked on. Ive been swimming with this train-wreck in my arm since the day I learned proper swimming just over 10 years ago. This recent 2 month break from swimming jumping back in yesterday (like a reset) really exposed this limitation, which I learned to ignore out of necessity during years of stroke development. If this will be a successful outcome, I reckon I will have to redevelop stroke by scratch. I will continue to swim leading up to it

    Updated December 17th, 2018 at 11:55 AM by __steve__

    Categories
    Uncategorized
  14. Long week

    by , December 15th, 2018 at 02:36 PM (Swimming Through Jello)
    Have been on jury duty the past week so haven't really had the opportunity to log workouts. Here's a summary:

    Sunday 12/9 - Squats 275/3, 260/5, 245/7, 230/10, 3 rounds 20 RKBS, 20 R twists, 5 knee jumps

    Monday 12/10 - Freestyle day, building warmup, small kick set, 2x9x100 varying intervals pushing middle 100 of each set of 3, Burnt Ends finisher

    Tuesday 12/11 - Missed due to jury duty - coached in the morning, got out too late at night to workout

    Wednesday 12/12 - CrossFit - TTB and core work, BtN SnPP up to 195/5, AMRAP 11 of 6 TTB, 8 box jumps, 10 DB Sn

    Thursday 12/13 - IM day - normal Thursday warmup, main set kicking and power drills and some fast 50s IMO (26 low fly, 26 mid back, 31 low breast), 100 IM finisher (57 high from a push)

    Friday 12/14 - CrossFit - HPSn up to 165/3x3, rowing, HSPU, situp, jump rope partner conditioning workout

    Saturday 12/15 - Just back squats today, same as last week. Kind of tight, hopefully will be able to up the weight next week.
    Categories
    Uncategorized
  15. Friday 12/14/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    1000 SKIPS

    2x
    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD
    4x25 @ :45 scull w/ buoy + SNKL

    100 PERFECT STROKE! w/ 4/6/2 turns

    Total: 2500

    PM Swim:

    400 swim every 4th 25 FL kick on back
    300 pull w/ buoy only
    200 kick 25 FR/25 FL w/ BD
    100 I.M. drill

    400 @ 4:45 (4:30)
    4x100 @ 2:00 FL k/sw/dr/bld
    300 @ 3:35 beat 300 split [3:21] from 400 (3:18)
    4x75 @ 1:30 BK k/dr/bld
    200 @ 2:25 beat 200 split [2:11] from 300 (2:07)
    4x50 @ 1:00 BR
    odd: 25 w/ FR kick/25 bld
    even: 25 w/ FL kick/25 bld

    200 EZ (25 BK/25 FR)

    Total: 3000
    Categories
    Swim Workouts
  16. Thursday 12/13/18

    AM Weights @ LRRC
    AM SCY Solo @ LRRC "Recovery"

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (10#)
    3x10 DB S-arm bicep curl (10#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (10#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    2x200 @ :30 rest 100 FR/100 BK w/ 4 FL kicks off walls

    2x
    4x25 @ :40 FR B&A drill w/ SNKL
    :20 rest
    4x25 @ :40 BK 3/4 drill
    :20 rest

    2x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    :30 rest
    4x50 @ 1:00 "Progressive Backstroke"
    :30 rest

    4x100 @ 1:40 kick w/ fins + BD
    odd: FR
    even: FL

    Total: 2000
  17. Wednesday 12/12/18

    PM SCY Solo @ LRRC
    CORE7 post swim

    Swim:

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

    2x
    3x50 @ :40 D1-3
    4x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    3x
    6x25 @ :40 FR FAST w/ 4 FL kicks off wall
    500 @ 7:00 D1-3 (5:46, 5:26, 5:22+)

    9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL

    Total: 4000

    CORE7:

    - crossover sit-ups
    - sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3)
    - full body crunch w/ 10# db
    - leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3)
    - static crunch w/ heel touch
    - mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3)
    - side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3)

    Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!
  18. Workout 12/11/18: evening

    by , December 11th, 2018 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [did extra 200]

    2 x
    - 1 x 250 on 5:00 [did 300s: 3:41, 3:36]
    - 3 x 100 on 2:00 even pace [did back]
    - 2 x 100 on 2:00 descend
    - 1 x 50 ez on 2:00
    [Masters/Rec/2400 yds/55 min]
    ==========================
    Still a bit sore from the meet on Saturday and decided that the last round of 100s would be the warmdown so we could have some sauna time.
    Categories
    Swim Workouts
  19. Tuesday 12/11/18

    PM Weights @ LRRC
    PM SCY Solo @ LRRC

    Weights:

    3x10 BB RDL (45#)
    3x10 BB back squat (45#)
    3x10 S-leg curl (10#)
    3x10 S-leg extension (10#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    600 swim 4 FL kicks off all walls (100 FR/100 BK)
    6x100 I.M.
    odd @ 1:40 drill
    even @ 1:30 D1-3 (1:19, 1:13, 1:07)

    3x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    :30 REST
    4x25 @ :30 FR V.S.
    RD1 w/ paddles + fins
    RD2 w/ fins
    RD3 no equipment
    :30 REST

    200 EZ

    Total: 2300

    Updated December 13th, 2018 at 11:38 AM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Monday 12/10/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    400 swim every 4th 25 scull
    4x75 @ 1:20 BK k/dr/sw
    3x100 @ 1:25 TOFU w/ fins

    3x100 @ 1:40 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:35 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    500 EZ

    Total: 3000

    PM Swim:

    500 swim every 4th 25 kick H.A.S. w/ SNKL

    3x500 @ 6:15 D1-3 pull w/ paddles + SNKL (6:06, 5:56, 5:47)
    1:15 REST
    5x300 @ 3:45 kick on back 5 FL kicks off every wall w/ fins
    1:15 REST
    5x100 @ 1:15 (1:08, 1:06, 1:08, 1:06, 1:12)
    50 @ 1:15 EZ
    5x100 @ 1:10 (1:05, 1:05, 1:05, 1:05, 1:05, 1:08)
    50 @ 1:10 EZ
    5x100 @ 1:05 (1:01, 1:03, 1:07*, 1:03, 1:01)
    *Missed #3 took 10 extra seconds and finished last 2!

    200 EZ

    Total: 5300
    Categories
    Swim Workouts