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  1. Monday 3/9/2020

    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 09:47 PM by Calvin S

    Categories
    Swim Workouts
  2. Monday 3k Aerobic + Stroke Option

    Happy Monday everyone... anyone else on Spring Break this week (technically my kids, not me)?
    I've been fighting some shoulder pain this weekend (from sleeping, not swimming) so I did the main set below but cut out the stroke set so I didn't overdo it. I'm coming up with some no equipment travel workouts later in the week, so stay tuned...

    W/U (800):

    400 swim - 75fr/25st
    200 kick w/ fins
    4x50 @ :50 dr/build free w/ fins

    Main (2000):

    5x400 swim freestyle
    1 - smooth @ 5:20 (Aerobic Base - AB)
    2 - breathe every 3/5/7/9 by 50 x2 @ 5:40 (AB + :05/100)
    3 - n/s @ 5:20 (AB)
    4 - swim @ 5:00 (AB -:05/100)
    5 - 100 smooth/100 fast x 2 @ 6:00 (AB + :10/100)

    Recovery (300):

    6x50 @ 1:00 fr/bk easy

    Stroke - Optional (600):

    8x75 primary (or IMO) @ 1:30 - 25 dr/50 sw

    100 easy

    Total (no stroke): 3000
    Total (full workout): 3700

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    Categories
    Swim Workouts