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 10:57 AM by Calvin S
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 10:55 AM by Calvin S
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
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 :/
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 11:07 PM by Calvin S
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 11:06 PM by Calvin S
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 12:40 PM by Calvin S
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 12:39 PM by Calvin S
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 10:36 PM by Calvin S
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!
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.
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
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 10:19 PM by Calvin S
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
Mar 12 500wu 300 drill fins 3 x 50 fr fast / 50 ez 50 br / 50 ez 100 slow
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.
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
PM SCY w/ Trip @ LRRC 400 swim every 4th 25 scull 4x200 @ 3:00 kick 1st/last 25 UW w/ fins odd: FR H.A.S. + UW = FL kick in S-line w/ SNKL even: FR + UW = submarine kick* w/ BD *submarine kick = UW kick w/ board (like a submarine LOL) 300 @ 4:00 WHITE pull w/ paddles + SNKL 325 @ 4:00 PINK pull w/ paddles + SNKL 350 @ 4:00 RED pull w/ paddles + SNKL 300 @ 4:00 WHITE swim 325 @ 4:00 PINK swim 350 @ 4:00 RED swim 325 @ 4:00 PINK swim w/ fins 350 @ 4:00 RED swim w/ fins 375 @ 4:00 BLUE swim w/ fins 100 EZ 3x100 @ 1:30 @ 500 PACE (1:02, 1:01, :59-) ^ These were not good at all. 400 EZ kick w/ fins + BD Total: 5000
PM SCY Solo @ LRRC "Power & Speed" 400 swim every 4th 25 scull w/ SNKL 300 pull w/ paddles + SNKL 200 kick w/ BD 100 I.M. drill 6x50 @ 1:00 odd: 1/0 breaths per 25 even: BUF 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 100 EZ 2x 4x25 @ 1:00 FR FAST w/ chute (full closed) 100 @ 2:00 FR PUSH FAST (:55-, :55-) 3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns 1:15 REST 200 EZ kick w/ fins + BD Total: 2800
AM SCY Solo @ LRRC "I know you sick of this name-brand swimmer with strokes coach say he sweet like licorice" PM SCY w/ Trip + Srdan @ LRRC "Fk the luck st, strictly aim, no aspirations to quit the game" ~ Notorious B.I.G. AM Swim: 400 swim every 4th 25 head-up scull 300 4/3/2/1 breaths per 25 pull w/ paddles 400 kick 50 FR/50 FL w/ fins + BD 4x50 @ 1:00 "Progressive Scull" w/ SNKL 4x100 @ 1:06 (1:03, 1:05, 1:05+, 1:06) 1:06 REST 3x100 @ 1:06 (1:03+, 1:05+, 1:05++) 1:06 REST 2x100 @ 1:06 (1:04, 1:05+) 1:06 REST 100 @ 1:06 (1:04) 200 EZ kick w/ fins + BD Total: 2500 PM Swim: 400 swim every 4th 25 head-up scull 4x75 @ 1:00 "Claire Lockridge" pull w/ paddles 4x50 @ 1:00 SMOOTH FR kick w/ BD 4x25 @ :30 V.S. 100 EZ 4x100 @ 2:00 BEST AVG/BLUE (:59-, :59-, :59, :58+) 150 @ 3:00 EZ 4x100 @ 2:00 BEST AVG/BLUE (59++, :59, :59, 1:00) 150 @ 3:00 EZ 4x100 @ 2:00 BEST AVG/BLUE (1:01+, 1:00+, :59, 1:00) 400 EZ kick w/ fins + BD Total: 3000 I am not sure if it was the time change, but I was just totally not feeling it today in either practice. This morning's set I could barely make the sendoff and this afternoon's set was just pure hell. I had to really compartmentalize the set, and take one 100 at a time. If I looked past the next 4 lengths of the pool, I would start to fall apart. Trip was sneaky and threw down a swift 1:00 on the final one as well, trying to sneak up on my winded ass, but I think I may have just gotten him at the touch
Updated March 9th, 2020 at 10:47 PM by Calvin S
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