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  1. Monday 5/11/2020

    PM LCM Solo @ LRRC "A Case of the Mondays"

    Air Temp: 66
    Pool Temp: 69++

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 REST

    Total: 1200

    Still felt run down from Thursday/Friday/Saturday. Taking Sunday off didn't do enough. I just checked out halfway through warm-up. Sometimes you just need a mental health day at the pool
    Categories
    Swim Workouts
  2. Saturday 5/9/2020

    PM SCY w/ Srdan @ LRRC "Power, Speed, Lactic Hold"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 50 BK/50 FR pull
    400 50 FR/50 FL kick w/ fins + BD

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x50 D1-4 w/ interval
    1 @ :45
    1 @ :40
    1 @ :35
    1 @ :30

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    200 EZ

    3x
    6x25 @ 1:00 12.5 BLUE/12.5 EZ (I forgot my parachute so my pocket drag suit had to suffice here for resistance)
    100 @ 2:00 push PURPLE (54.6, 54.5, 54.0)
    3x100 @ 1:15 "Lactic Hold" w/ 4/6/2 turns
    1:15 REST

    350 EZ FR kick w/ fins + BD

    Total: 4000

    Srdan and I absolutely shredded this practice. He was 54.6, 56.1, 54.6 for his three push 100s. My times were a little slower than last time we did this on 4/25, but I was far more consistent. We had initially planned to go off the blocks LCM, but the staff had not installed the blocks yet, so the plan is next Saturday, if they have the blocks in, to suit up and dive. But today's workout was a good substitute for a dive set. Just an all around fantastic practice. Here's hoping more of you in the coming weeks are able to have days like this too!
    Categories
    Swim Workouts
  3. Friday 5/8/2020

    PM LCM w/ Trip + Srdan @ LRRC

    Air Temp: 66
    Pool Temp: 71

    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 50 H.A.S. kick/50 B & A drill/25 BUF/12.5 FAST/12.5 EZ w/ fins + SNKL
    5x100 @ 1:30 breathe every 4 pull w/ SP
    8x50 @ :55 FR kick w/ fins + BD
    100 EZ

    30x50 @ :50
    3 @ 400 PACE
    1 EZ
    (had two 34.1s, three 32.9s, and the last one was 32.1, the rest were :33.3 - :33.8)

    5x100 @ 1:40 EZ FR w/ 4/6/2 turns

    Total: 4000
    Categories
    Swim Workouts
  4. Thursday 5/7/2020

    PM LCM Solo @ LRRC

    Air Temp: 73
    Pool Temp: 72+

    6x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 rest

    4x200 @ 3:20 FR kick w/ fins + BD
    100 EZ

    4x100 @ 1:15 (1:11, 1:12+, 1:13+, 1:14)
    1:15 REST
    3x100 @ 1:15 (1:11+, 1:14-, 1:14)
    1:15 REST
    2x100 @ 1:15 (1:10, 1:14)
    1:15 REST
    100 @ 1:15 (1:08)

    200 EZ

    Total: 3000

    Updated May 8th, 2020 at 06:17 PM by Calvin S

    Categories
    Swim Workouts
  5. Wednesday 5/6/2020

    PM LCM w/ Trip @ LRRC "Back for the first time"

    Air Temp: 75
    Pool Temp: 74

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 swim
    300 @ 3:45 swim

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    100 EZ

    10x200 @ 3:00 SMOOTH

    100 EZ

    Total: 4400

    SHOUT OUT: The movers and shakers who got the governor to amend his "phase 1" of the "reopening plan" to allow for the LRRC to have lap swimming.
    Categories
    Swim Workouts
  6. Bosu Ball Ab Workout

    If you have a Bosu ball at home, try 3 rounds of these 6 exercises. If you don't have one, no problem, you can do all of these without!

    3 Rounds X 6 Exercises:

    1. Cross mountain climber + pushup (hold flat part) - 20 reps, 10 per side

    2. Plank Jacks (hold flat part) - 20 reps

    3. Plank Hold (flat side down) - 60 seconds

    4. Side Plank (flat side down, feet on ball) - 30 seconds per side

    5. Crunches - 25 reps

    6. Seated Slow Bikes - 12 reps, 6 per side

    *1 min rest between rounds
  7. To Swim or Not to Swim?

    So I wrote an article yesterday about my gym reopening this week, and whether or not I felt ready to go. Anyone else out there contemplating/debating as communities start to lift restrictions?

    To Swim or Not to Swim

    This weekend, I got an email from my local gym that as part of a phase 1 reopening, the facility would be open to patrons come this Wednesday. I'm sure it comes as no surprise that I have very mixed feelings about this. As states and communities around the U.S. start these slow phased plans to lift social distancing restrictions - that is the question on my mind. Do I go and get in the water, or do I continue to stay home?


    The short answer is that I'm leaning toward staying home, for a number of reasons. But before I get to that, some thoughts on what opening would actually mean...


    Last week, this very subject came up on a group text of friends, two of whom are physicians. One of my friends serves on the board at her local YMCA (different city/state than me), and was asked, in her role as a board member and as a medical professional, to walk the facility and give her opinion about what should be done to maximize social distancing and ensure proper sanitation of spaces. So, she did. With her permission, I'm sharing her initial thoughts:



    1. What a nightmare.
    2. SO many surfaces that have to be sanitized after each member contact.
    3. So many soft surfaces.
    4. The pool?
    5. The showers?
    6. The infant changing tables?
    7. The Kid Zone?
    8. The Kid Zone workers picking up multiple babies in a shift?
    9. The senior citizen classes?
    10. The vending machines?
    11. Pre-screening and temperatures for everyone walking in?


    In addition to this list, the Y leadership was talking about purchasing fancy HVAC UV filters for the facility ($$$$), & electromagnetic sterilizer sprayers for soft surfaces ($$$$), when in the end each room/class/zone/yoga studio will only be able to accommodate about 10% of the normal capacity with 2-3X the number of workers needed to properly sanitize between members. It did not seem to my friend (nor to me) to make much fiscal sense.


    I can tell you that after getting the email about what restrictions and limitations will be put in place upon re-opening, my friends concerns were not far off. In practice, this is what my gym will look like on day 1:



    1. Normal operating hours
    2. Limit occupancy to 25%
    3. Limit workouts to 45 min
    4. Adjust equipment layout or close/restrict access to equipment as necessary to maintain at least six feet of separation between users
    5. Require customers to clean equipment with disinfecting wipes before and after use (how will they enforce this? Lysol wipe police?)
    6. Conduct regular and thorough cleaning of all equipment, surfaces and areas of the facility using disinfectant cleaning supplies
    7. Provide hand sanitizing stations for use upon customer entry and exit
    8. Employees must wear face masks
    9. Some studios are closed or temporarily moved to larger spaces such as the gym
    10. Reservation required for access
    11. No showers, saunas, or locker use (but locker rooms are open for changing and using the bathroom)
    12. No basketball or racquetball
    13. No hot tub (don't like going in that thing even when there's no pandemic)
    14. No community spaces like cafe, lounge, or coffee area
    15. No cash
    16. No mats in any workout areas
    17. No guest passes allowed
    18. No swim lessons or swim team
    19. No camps, birthday parties or other rentals
    20. Childcare will be accepted but only for ages 3 o 11, and a reservation will be required (no longer than 45 min). No personal belongings allowed. No parents allowed in the child care area. No diapering.


    Phew! That's a lot of restrictions you say? Indeed. Making me wonder of course, why bother? I know why bother, because we have to re-open sometime. But personally, I just don't know if I feel ready to put myself and my kids at risk.
    Thinking about these restrictions, I did a little mock run through in my head. Let's say the pool is open on day one. Let's say I make a reservation for my kids and I to go for 45 min, from 2-2:45. First question - do I arrive 5 min early so that I can start my "session" right at 2? Or does 2-2:45 include the time I wait in line to be screened at the door? Do I have to reserve a specific lane to swim in? Will all the lanes be open or will every other lane be open? Are the employees doing the screening wearing gloves? Are they cleaning the thermometers before and after (assuming yes)? Is taking my temperature really a good indication if I'm infected or posing a risk to other patrons, as some patients are asymptomatic or take 2-3 weeks to start showing symptoms? Are time blocks actually all 1 hour and the extra 15 min being used for the previous members to exit and the workers to sanitize? What exactly can even be sanitized on the pool deck? Will there be one way traffic around the lanes to ensure you don't pass another member?

    And with that, I'm exhausted just thinking about it.

    In the end, I think this is going to come down to a personal choice. How much risk are you willing to take? Would I love to get back in and swim for 45 min a day? Absolutely. Would I love for my kids on the swim team to be able to get back in the water? More than I want it for myself. But for me, I want to wait it out a bit longer. Personally, I am on my own through this pandemic - because of the nature of my husband's job (military), I'm single-momming right now in a city with no family within an 8 hour drive. I just can't afford to get sick.

    So for now, I think, I'll continue to swim in my neighbor's backyard pool once in a while and unfortunately... #justkeeprunning. I am used to home workouts anyway (I usually do strength workouts 3 times a week from home), so for now, that's what works for me.

    What are your thoughts? Do you think it's ok to go back? Does the reward outweigh the risk? It's ok to say yes, judgement free zone here, you be you. Just whatever you decide, do your best to keep yourself and everyone around you safe and healthy.


    Original Post: www.thelaneline.com
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    Categories
    Uncategorized
  8. Star Wars Day Workout - One Day Late

    I'm a day late posting this, but for any Star Wars fans out there that just couldn't get enough yesterday - here is what I came up with (mostly to get my kids to exercise!)

    1. The Phantom Medicine Ball Push-up - 20 reps (10/side)
    2. Attack of the Curl-Up - 25 reps
    3. Revenge of the Squat - 30 squats
    4. Rogue One Mile Run (or walk)
    5. A New Hop - 50 side hops
    6. The Empire Strikes Backwards - Reverse Lunges - 20 reps (10/side)
    7. Return of the Jumping Jacks - 50 reps
    8. The Fly Awakens - Bent Over Flies - 20 reps
    9. The Last Jog - 1/2 mile easy jog
    10. The Rise of Skywalking Lunges - 2X length of your driveway
    11. SOLO: A Plank Story - Max Plank - how long can you hold?

    May the 4th Be With You...

    www.thelaneline.com
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  9. Sunday 5/3/2020

    PM LCM w/ Trip @ "Undisclosed Location"

    Air Temp: 77
    Pool Temp: 72

    4x w/ SNKL
    75 swim
    50 FR kick H.A.S.
    25 scull

    400 FR kick w/ fins + BD

    100 @ 1:30 swim UNDER 1:15 (1:13)
    200 @ 3:00 swim UNDER 2:30 (2:29)
    300 @ 4:30 swim UNDER 3:45 (3:45+)
    400 @ 6:00 swim UNDER 5:00 (4:59+)
    400 @ 6:00 swim UNDER 4:40 w/ fins (4:38)
    300 @ 4:30 swim UNDER 3:22 w/ fins (3:20)
    200 @ 3:00 swim UNDER 2:10 w/ fins (2:09)
    100 @ 1:30 ​swim UNDER 1:02 w/ fins (:58+)

    6x100 @ 1:40
    3 - FR swim w/ SNKL
    3 - FR kick H.A.S. w/ fins + SNKL

    Total: 3600
    Categories
    Swim Workouts
  10. Saturday 5/2/2020

    PM LCM w/ Trip @ "Undisclosed Location" "Recovery"

    Air Temp: 82
    Pool Temp: 73

    5x100 @ :15 rest FR swim
    4x100 @ :15 rest BK swim

    5x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    100 FLOAT

    Total: 2000

    Totally done in from yesterday's VO2 MAX set. Kicking ass on sets like that makes me feel younger than I am, but then I wake up the next morning and realize I am old. My stroke was stale, my shoulders were sore, I had no kick. But I also think I am feeling the combined effects of continuously swimming, since March 16th, with only three days off, including a stretch of 19 and (currently) 20 days straight. To those of you who might read this and get jealous or think I am bragging, know that every day I got in the water I didn't take it for granted because I know most of you out there cannot swim. When I pushed it, I swam hard as much for all of you who couldn't do a workout as I did for myself. Meanwhile, I just floated through practice today. It was a waste of a gorgeous day to hit LCM hard, but hopefully tomorrow I come back more rested.

    Updated May 2nd, 2020 at 09:57 PM by Calvin S

    Categories
    Swim Workouts
  11. Saturday Morning Workout

    When I was in college, Saturday morning workouts were a beast of their own, starting with a long dryland set. Here's a longer one today to kick off the weekend:

    Warmup: stretch + 1/2 mile easy jog (about 5 min)

    Circuit 1 - 5 min continuous - 4 exercises

    1. Med ball throws - 10 reps
    2. Bench Hops - 20 reps
    3. Streamline jump squats - 12 reps
    4. High plank shoulder touches - 20 reps (10 each side)

    1 min rest

    Circuit 2 - Driveway Set - 5 min continuous - 4 exercises

    1. Driveway sprint - Start in "take your mark" position, sprint from one end of the driveway to the other (or about 10 secs).
    2. Walking lunges - 20 reps (down the driveway)
    3. Broad jumps - 10 reps
    4. Streamline walking lunge - 20 reps

    1 min rest

    Repeat Circuit 1 & 2

    *1 mile run for time

    Cool down - stretch + 5-10 min walk

    www.thelaneline.com
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  12. Friday 5/1/2020

    PM SCY w/ Srdan @ "Undisclosed Location" "VO2 MAX"/"Swim every practice like it could be your last"

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

    10x50 @ :35 PINK pull w/ paddles
    300 EZ

    8x50 @ :45 @ 200 PACE/BLUE (:27.5, :28.0, :27.8, :28.1, :27.9, :28.0, :27.9, :28.1)
    100 @ 3:00 EZ
    6x50 @ 1:00 @ 200 PACE/BLUE (:27.5, :27.4, :27.5, :27.6, :27.5, :27.5)
    100 @ 3:00 EZ
    4x50 @ 1:15 ALL OUT/PURPLE (:25.8, :26.1, :25.9, :26.2)
    100 @ 3:00 EZ
    2x50 @ 1:30 ALL OUT/PURPLE (:26.0, :26.0)

    400 EZ FR kick w/ fins + BD

    Total: 3500

    SHOUT OUT: My training partner today. Srdan threw down with me the whole set. This one had us both barely able to climb out of the water at the end. Srdan dropped the fasted 50 split of the set with a super speedy 24.9 on the first one of the last set of two. However, I think he would agree that my overall average was a hair faster than his . Great job today, man!

    Updated May 1st, 2020 at 11:51 PM by Calvin S

    Categories
    Swim Workouts
  13. Dryland Workout!

    Hello all my fellow fish out of water - long time no pool, so long time no post!

    I'm sure everyone else has been hitting dryland at home with pools and gyms closed, so decided to share the workouts I've been doing here. Enjoy!

    W/U:
    1 - 1 min jump rope
    2 - 20 opposite toe touches
    3 - 1 min jumping jacks
    4 - 50 side hops

    Set 1 - Abs: Repeat 4X
    1. Dead Bugs - 20 (10 each side)
    2. 1 min plank
    3. V-ups w/ exercise ball (or regular if you don't have one) - 20 reps
    4. 4 count flutter kicks - 20 reps

    Set 2 - Arms: Repeat 4X
    1. Decline pushups - 10 reps
    2. Front raises (weighted)- 15 reps (I use 5lb weights b/c that's all I have an every store is out!)
    3. Incline pushups - 10 reps
    4. Lateral raises (weighted or use resistance bands) - 15 reps

    Cool Down Stretches: Hold at least 30 sec for each
    1. Cobra Stretch
    2. Side bend (each side)
    3. Cross body arm stretch
    4. Behind the head arm stretch


    www.thelaneline.com
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  14. Thursday 4/30/2020

    PM SCY Solo @ "Undisclosed Location"

    2x w/ fins + SNKL
    300 @ 4:30 FR kick H.A.S.
    300 @ 4:00 150 FR kick H.A.S./150 swim
    300 @ 3:30 swim

    200 EZ (to swim out the fins)

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

    8x125 @ 1:40 pull w/ paddles + SNKL

    400 EZ FR kick w/ fins + BD

    Total: 4400
    Categories
    Swim Workouts
  15. Wednesday 4/29/2020

    PM SCY Solo (w/ Trip sort of for last 15 minutes) @ "Undisclosed Location"

    2x
    400 swim every 4th 25 head-up scull
    4x200 @ 2:30 PINK
    RD1: FR kick w/ fins + BD
    RD2: FR pull w/ SP + SNKL

    4x75 @ 1:20 k/dr/UW w/ fins

    8x
    75 @ :50 HOLD UNDER :45 (:44-, :44+, :44-, :44+, :44-, :43, :44-, :43)
    50 @ :50 SMOOTH

    300 EZ kick w/ fins + BD

    Total: 4000
    Categories
    Swim Workouts
  16. Tuesday 4/28/2020

    PM SCY Solo @ “Undisclosed Location”

    400 swim every 4th 25 head-up scull

    3x
    4x75 @ 1:00 “Claire Lockridge” pull w/ paddles
    :30 REST
    4x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    :30 REST

    4x125 @ 2:10 FR kick 1st/last 25 submarine kick w/ fins + BD

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  17. Monday 4/27/2020

    PM SCY w/ Trip @ "Undisclosed Location"

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 1:45 PINK pull w/ SP + SNKL

    300 FLOAT (while I waited for Trip to finish warming up)

    6x200 @ 2:30 HOLD UNDER 2:15 (2:14s on first five, 2:13 on #6)
    1:00 REST**
    4x225 @ 2:35 RED (2:28, 2:28-, 2:27, 2:24+)
    ** The 1:00 rest wasn't originally intended, but I thought Trip wasn't going to make #6 and so I planned to wait for him to start the 225s (he was continuing with 200s). Sufficed to say, he did NOT take the rest and just kept right on going. Oh well.

    6x100 @ 1:30 FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  18. Sunday 4/26/2020

    PM SCY w/ Trip @ "Undisclosed Location"

    400 swim every 4th 25 head-up scull

    4x200 @ 2:30 tight D1-4 (2:13, 2:12, 2:10, 2:09)
    200 EZ
    800 @ 10:00 PINK (9:13)

    8x100 @ 1:30 FR kick w/ fins + BD

    Total: 3000

    Updated April 26th, 2020 at 10:58 PM by Calvin S

    Categories
    Swim Workouts
  19. Saturday 4/25/2020

    PM SCY w/ Srdan @ “Undisclosed Location” “Lactic Hold”

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

    4x50 @ :35 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    3x
    6x25 @ 1:00 12.5 BLUE/12.5 EZ w/ chute (full closed)
    100 @ 2:00 push PURPLE (53.8, 53.0, 55.1)
    3x100 @ 1:15 “Lactic Hold” w/ 4/6/2 turns
    1:15 REST

    150 EZ
    25 EZ
    25 FAST assisted w/ band
    25 EZ
    25 FAST assisted w/ band
    100 EZ

    Total: 3500

    SHOUT OUT: Srdan had a great set as well. He only did two rounds (I think he hit that wall on RD2), but was a super speedy 52.5 on the first push 100. Looked over and realized he was making me look like I was standing still! The weather was great with a stiff breeze blowing across the pool to help cool me off. I was quite hot by the time I started RD3. Definitely glad I did a third round so I could find that wall and run head first into it!
    Categories
    Swim Workouts
  20. Friday 4/24/2020

    PM SCY w/ Trip + Srdan @ "Undisclosed Location" "Hypoxic + Maintenance"

    400 swim every 4th 25 head-up scull
    300 FR kick w/ fins + BD

    20x75 @ 1:30 swim "Claire Lockridge"

    5x100 @ 1:30 FR kick w/ fins + BD

    Total: 2700

    Went with some smooth swimming and some hypoxic work today. Definitely felt stale after yesterday's set. Planning to do "Lactic Hold" with Srdan tomorrow. Going to be a good one I can feel it!
    Categories
    Swim Workouts