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  1. Thursday 12/31/2020

    PM SCY Solo (beginning and end) and w/ Trip (middle) @ LRRC

    "This little piggy gets busy and stuff."
    ~ Das EFX

    "Ten thousand thundering typhoons!"
    ~ Captain Haddock

    Air Temp: 34 and rainy
    Pool Temp: 82

    8x500 FR kick H.A.S. w/ fins + SNKL
    1 @ 7:00
    3 @ 6:30
    2 @ 6:15
    2 @ 6:30

    400 EZ

    10x200 @ 2:35 PINK
    5x100 @ 1:30 FR swim last 25 no breath

    100 EZ

    14x200 @ 3:00 FR kick w/ fins + BD

    200 FLOAT

    Total: 10000

    Updated January 3rd, 2021 at 12:49 PM by Calvin S

    Categories
    Swim Workouts
  2. 12|29|20 SCY

    by , December 29th, 2020 at 04:29 PM (Blog)
    Just a swim to maintain minimal levels of chlorine in the blood. Will soon be in a different location until spring, not sure yet if routine swimming will be an option.

    SCY
    525 fr snorkel
    525 bk fins
    50 floppy fish snorkel
    50 floppy fish bk
    250 flutter kick
    Categories
    Uncategorized
  3. Tuesday 12/29/2020

    AM SCY Solo @ LRAC

    500 (25 FR swim/25 FR side-kick)

    20x200 @ 3:00 kick w/ fins
    10 - H.A.S. w/ SNKL
    10 - w/ BD

    500 FLOAT

    Total: 5000
    Categories
    Swim Workouts
  4. Monday 12/28/2020

    AM SCY Solo @ LRAC

    10x100 @ 1:30 25 FR side-kick/25 FR swim

    12x300 w/ fins + SNKL
    1 @ 4:15 FR kick H.A.S.
    1 @ 4:00 150 FR kick H.A.S./150 FR swim
    1 @ 3:45 FR swim

    14x100
    1 @ :10 rest EZ/FLOAT
    1 @ 1:45 FR side-kick

    Total: 6000
    Categories
    Swim Workouts
  5. Sunday 12/27/2020

    AM SCY Solo @ LRRC “Recovery, Aerobic Kicking”

    4000 FR kick H.A.S. HOLD UNDER 50:00 (1:15/100) w/ fins + SNKL (48:51 - 1:13.25/100)

    200 FLOAT

    Total: 4200
    Categories
    Swim Workouts
  6. Saturday 12/26/2020

    PM SCY w/ Noel and Larry @ LRRC

    500 (50 FR swim/50 FR side-kick)

    6x100 @ 1:10
    6x50 @ :50 FR kick w/ BD
    1:00 REST
    5x100 @ 1:10
    5x50 @ :50 FR kick w/ BD
    1:30 REST
    4x100 @ 1:10
    4x50 @ :50 FR kick w/ BD
    1:00 REST
    3x100 @ 1:10
    3x50 @ :50 FR kick w/ BD
    1:30 REST
    2x100 @ 1:10
    2x50 @ :50 FR kick w/ BD
    1:00 REST
    100 @ 1:10
    50 @ :50 FR kick w/ BD

    200 EZ
    4x25 @ :45 swim NO BREATH
    50 EZ

    Total: 4000
    Categories
    Swim Workouts
  7. Thursday 12/24/2020

    PM SCY w/ Trip + Michael @ LRRC

    Oh Scrooge he loves his money
    'cause he thinks it gives him power.
    If he became a flavor
    you can bet he would be sour!
    (even the vegetables don't like him)

    ~ Muppet Christmas Carol

    400 (25 FR swim/25 FR side-kick)
    600 SMOOTH FR kick H.A.S. w/ fins + SNKL

    3x
    2x200 @ 2:35 PINK
    150 @ 2:35 SMOOTH FR side-kick

    200 @ 2:35 BLUE (2:00+)
    150 EZ

    15x100 @ 1:30 FR kick w/ fins + BD

    Total: 4500
    Categories
    Swim Workouts
  8. Wednesday 12/23/2020

    PM SCY w/ Trip + Noel @ LRRC

    10x100 @ :10 rest 25 FR side-kick/25 FR swim/25 FR side-kick/25 scull

    6x200 w/ fins + SNKL
    3 @ 2:40 FR kick H.A.S.
    3 @ 2:35
    1 - FR kick H.A.S.
    1 - 100 FR kick H.A.S./100 FR swim
    1 - FR swim

    1:15 REST

    600 STRONG w/ good N.S. (3:22/3:15 - 6:37)

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  9. Tuesday 12/22/2020

    AM SCY Solo @ LRAC
    PM SCY w/ Trip @ LRRC

    AM Swim:

    500 (50 FR side-kick/50 FL kick on back H.A.S.)

    4x w/ BD
    25 @ :20 FAST FR kick
    25 @ :40 SMOOTH BR kick
    50 @ :45 FAST FR kick
    25 @ :40 SMOOTH BR kick
    75 @ 1:05 FAST FR kick
    25 @ :40 SMOOTH BR kick
    100 @ 1:30 FAST FR kick
    25 @ 1:20 EZ BR kick

    1200 @ :10 REST FR kick H.A.S. w/ fins + SNKL
    1000 @ :10 REST FR kick w/ fins + BD
    800 @ :10 REST FR kick H.A.S. w/ fins + SNKL
    600 @ :10 REST FR kick w/ fins + BD
    400 @ :10 REST FR kick H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 6100

    PM Swim:

    8x
    75 FR swim
    50 FR side-kick
    25 scull
    :10 REST

    700 SMOOTH FR kick H.A.S. w/ fins + SNKL

    3x
    300 @ 4:00
    RD1/RD2 - SMOOTH FR
    RD3 - FR kick H.A.S. every 3rd 25 UW FL w/ fins + SNKL
    3x100 @ 1:30 D1-3
    RD1/RD2 - FR
    RD3 - FR kick H.A.S. last 25 UW FL w/ fins + SNKL

    200 FLOAT

    Total: 3900
    Categories
    Swim Workouts
  10. Monday 12/21/2020

    AM SCY Solo @ LRAC

    5x100 @ 1:45 FR side-kick
    5x100 @ 1:50 kick every 3rd 25 BR w/ BD
    5x100 @ 1:45 FR side-kick
    5x100 @ 1:50 kick every 3rd 25 BR w/ BD

    20x200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 6200
    Categories
    Swim Workouts
  11. Sunday 12/20/2020

    PM SCY Solo @ LRRC

    400 (100 side kick/100 FL kick on back H.A.S.)

    4x100 @ 1:10
    50 @ 1:10 EZ side kick
    3x100 @ 1:10
    50 @ 1:10 EZ side kick
    2x100 @ 1:10
    50 @ 1:10 EZ side kick
    100 @ 1:10
    50 EZ side kick

    6x25 @ :20 FR swim NO BREATH

    1250 SMOOTH FR kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  12. Saturday 12/19/2020

    PM SCY w/ Trip + Larry

    4x500 @ 6:30 FR kick H.A.S. w/ fins + SNKL

    500 (50 FR swim/50 FR side-kick)

    4x
    200 @ 2:35 FR swim D1-4 (2:19, 2:14, 2:09, 2:06)
    150 @ 2:35 SMOOTH FR side-kick

    200 @ 2:35 HOLD (2:05+)
    200 EZ

    7x100 @ 1:30 FR kick w/ fins + BD

    Total: 5000

    Updated December 21st, 2020 at 11:13 AM by Calvin S

    Categories
    Swim Workouts
  13. Friday 12/18/2020

    AM SCY Solo @ LRAC + PM SCY w/ Trip @ LRRC

    "The most important part of the 1650 is the first 1350."
    ~ Trip Strauss

    AM Swim:

    400 alternating 100 FR swim/100 FR side-kick

    10x300 w/ fins
    1 @ 4:15 FR kick H.A.S. w/ SNKL
    1 @ 4:00 150 FR kick H.A.S./150 FR swim w/ SNKL
    1 @ 3:45 FR swim w/ SNKL
    1 @ 4:15 FR kick H.A.S. w/ SNKL
    1 @ 4:05 200 FR kick H.A.S./100 FR swim w/ SNKL
    1 @ 3:55 100 FR kick H.A.S./200 FR swim w/ SNKL
    1 @ 3:45 FR swim w/ SNKL
    3 @ 4:20 FR kick w/ BD

    200 FLOAT

    Total: 3600

    PM Swim:

    500 (100 FR swim/100 FR side-kick/100 FL kick on back H.A.S./100 FR side-kick/100 FR swim)

    9x200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL

    18x50 @ 1:10 kick w/ fins
    odd: 25 UW FL/25 FR side-kick/25 UW FL
    even: 25 FR side-kick/25 UW FL/25 FR side-kick

    150 FLOAT

    10x100 @ 1:30 SMOOTH FR kick w/ fins + BD

    Total: 4800
    Categories
    Swim Workouts
  14. Thursday 12/17/2020

    AM SCY Solo @ LRAC + PM SCY Solo @ LRRC

    AM Swim:

    400 EZ alternating 100 FR swim/100 FR side-kick

    50 FR kick H.A.S. w/ fins + SNKL

    Total: 450

    (Too cold to open the LRRC pool, so I swam at the LRAC, but the power went out! So they kicked us out. Returned to the pool several hours later when the LRRC opened.)

    PM Swim:

    100 EZ FR swim

    4x1000 @ 13:00 FR kick H.A.S. w/ fins + SNKL

    50 FLOAT

    Total: 4150
    Categories
    Swim Workouts
  15. Wednesday 12/16/2020

    AM SCY Solo @ LRAC

    400 (100 swim/100 FR side-kick)

    9x200 w/ fins + SNKL
    1 @ 3:00 FR kick H.A.S.
    1 @ 2:55 175 FR kick H.A.S./25 swim
    1 @ 2:50 150 FR kick H.A.S./50 swim
    1 @ 2:45 125 FR kick H.A.S./75 swim
    1 @ 2:40 100 FR kick H.A.S./100 swim
    1 @ 2:35 75 FR kick H.A.S./125 swim
    1 @ 2:30 50 FR kick H.A.S./150 swim
    1 @ 2:25 25 FR kick H.A.S./175 swim
    1 @ 2:20 swim

    10x200 w/ fins
    2 @ 3:00 FR kick w/ BD
    2 @ 2:45 FL kick on back H.A.S.

    Total: 4200
    Categories
    Swim Workouts
  16. Tuesday 12/15/2020

    PM SCY Solo @ LRAC

    6x100 @ 1:30 FR swim
    6x100 @ 1:45 FR side-kick

    10x100
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim

    4x
    100** @ 2:00 FAST FR kick w/ BD
    4x200 @ :10 rest kick w/ fins
    odd: FR w/ BD
    even: FR H.A.S. w/ SNKL
    REST until next :00

    ** 100 done as follows:
    RD1 - Full 100 (1:19-)
    RD2 - broken 75/:15/25 (1:14)
    RD3 - broken 50/:10/50 (1:12-)
    RD4 - broken 25/:05/25/:05/25/:05/25 (1:08)

    200 FLOAT

    Total: 6000
    Categories
    Swim Workouts
  17. Monday 12/14/2020

    AM SCY Solo @ LRRC

    500 FR side-kick

    20x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    500 FLOAT

    Total: 5000
    Categories
    Swim Workouts
  18. Saturday 12/12/2020

    PM SCY w/ Trip @ LRRC

    19x100 @ 1:45 25 FR side-kick/25 FL kick on back H.A.S.

    40x50 @ :50 FR kick H.A.S. w/ fins + SNKL

    100 EZ

    Total: 4000
    Categories
    Swim Workouts
  19. Friday 12/11/2020

    AM SCY Solo + PM SCY w/ Trip + Larry @ LRRC

    AM Swim:

    6x500 @ 7:00 FR kick H.A.S. w/ fins + SNKL

    Total: 3000

    PM Swim:

    4x300 @ 5:00
    odd: FR side-kick
    even: FR side-kick every 1st 25 of each 100 one-arm FR

    250 SMOOTH FR kick H.A.S. w/ fins + SNKL

    6x400 @ 5:00 D1-6 (start strong and get FASTER!) FR kick H.A.S. w/ fins + SNKL (4:45+, 4:44+, 4:40, 4:34, 4:27, 4:17)

    150 EZ

    Total: 4000
    Categories
    Swim Workouts
  20. Thursday 12/10/2020

    PM SCY Solo @ LRRC

    3000 FR kick w/ fins + SNKL

    Total: 3000
    Categories
    Swim Workouts
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