Today's workout brought to you by Coach Paul. I have to say I'm a sprinter who hates sprint workouts, so all this fast stuff was not my jam, but good yardage! Choice warmup (I did 100, I was a little late) Pre-set (1800): 2X [ 1x200 swim @ 3:00 8x50 odd - fr @ :50 even build choice @ 1:00 1x100 swim @ 1:30 8x25 @ :30 1-4 kick 5-8 variable speed Main (2400): 12x100 @ 1:40 #1,4,7,10 are fast choice stroke, all other active recovery (I went 2 fr, 1 IM) 1x400 pull 12x50 @ :50 Same pattern as 100's (I did IM order on the fast) 1x200 warm down - 50fr/50bk/50fr/50 DAB Total: 4200 + warm up (4300 total for me) www.thelaneline.comInstagram
Hey all - sharing the full set I intended to do today if I'd had more time, but I had to cut it short. This is a go-to workout for me when I haven't planned, you can easily change it up based on what you're feeling for the day. Only had 45 min today so I wasn't able to finish but I'll post the whole workout. 1x500 Warmup (100 fr, 25 stroke RIMO) 2x400 pull @ 5:20 3x300 kick @ 4:30 w/ fins 1: first 100 fast, the rest smooth 2: middle 100 fast, the rest smooth 3: last 100 fast, the rest smooth 4x200 @ 3:00 odd - IM even - FR 5x100 free @ 1:15 Total: 3500 * I had to stop after the 4x200 and just do 100 easy cool down because my 45 min were up, but if you have time, keep the 100's! My total today was 3100 scy. www.thelaneline.com Instagram
I took a trek out to a different pool today because a masters friend of mine said it was $1 to swim and there are usually 20 open lanes with no time limit. He was right, and it was nice to actually have time to take breaks and warm down between sets. It's a little far so I don't think it's an everyday solution, but it was nice to not be rushed for once. Warmup (1000): 2X [ 200 swim @ 3:00 150 k/d/s by 50 @ 2:20 100 IM drill @ 1:40 50 build free @ 1:00 Main (2200): 2X [1st round no equipment, 2nd round fins Broken 400/300/200/100 as: 300 swim, rest :20, 100 strong (80%) @ 6:00 225 swim, rest :15, 75 strong (85%) @ 4:30 150 swim, rest :10, 50 strong (90%) @ 3:00 75 swim, rest :05, 25 all out fast @ 1:30 100 easy Descend the 100/75/50/25 from strong to all out effort Rest 1-2 min between sets Total: 3200 www.thelaneline.com TTL on IG
Late post from Saturday's masters workout. It was a cold day but the pool was great - this workout credit goes to our masters coach, not me, but in the spirit of logging everything in 2021 here it is. If you get a proper warmup, this will be 5k + Warmup: Choice 10-15 min (I only did 100 because I got there late) Pre-set (1650): 3X[ 3x100 @ 1:30/1:25/1:20 by round - swim 3x50 @ :50 drill 100 smooth @ 2:00 Main (3000): 3X[ 1st round no equipment, 2nd round fins, 3rd round choice equipment (I did IM) 3x200 @ 3:00 desc 1-3 6x50 kick @ 1:00 odd easy, even fast 100 smooth @ 2:00 (built in rest between rds) choice warmdown (We were out of time so I just did a 50 to round it up to 4800) Total: 4650 + warmup & warmdown www.thelaneline.com TTL on IG
Updated January 11th, 2021 at 09:25 AM by rmjenkins14
Most of my workouts these days are made for 45 min time slots, because that's what I get right now at my Y pool, so if you have more time, I'd suggest extending the warmup and warm down! I've struggled in these covid times with short warmups - I'm too old not to warm up! Here is today's workout, total 2900 scy - about 45 min. Enjoy! W/U (300): 300 choice swim Main (2500): 4x200 @ 2:40 swim 3x150 @ 2:10 1 - 50 fast/ 100 easy 2 - 50 easy/50 fast/50 easy 3 - 100 easy/50 fast 2x100 @ 1:30 n/s, desc 1-2 1x50 FAST 2 min rest 4x50 swim @ :45 3x100 @ 1:30 1 - 25 fast/75 easy 2 - 25 easy/50 fast/25 easy 3 - 75 easy/25 fast 2x150 @ 2:00 n/s desc 1-2 1x200 Fast 100 easy (or more if you have time!) Total: 2900
Updated January 6th, 2021 at 01:38 PM by rmjenkins14
PM SCY w/ Trip (last set only) @ LRRC 2x w/ SNKL 100 @ 2:00 FR kick H.A.S. 100 @ 1:50 75 FR kick H.A.S./25 swim 100 @ 1:40 50 FR kick H.A.S./50 swim 100 @ 1:30 25 FR kick H.A.S./75 swim 100 @ 1:20 swim 4x100 @ 1:05 1:05 REST 3x100 @ 1:05 1:05 REST 2x100 @ 1:05 1:05 REST 100 @ 1:05 100 @ 1:20 FR kick H.A.S. w/ fins + SNKL 200 @ 2:40 FR kick H.A.S. w/ fins + SNKL 300 @ 4:00 FR kick H.A.S. w/ fins + SNKL 400 @ 5:20 FR kick H.A.S. w/ fins + SNKL 100 FLOAT Total: 3100
Happy first Monday of the new year! TBH, I didn't feel all that happy today as I had to go back to work, but this swim cleared my head (and my nasal passages because, ahem, I'm not great with a snorkel!) 2900 Total - Enjoy! W/U (900): 3x300 @ 4:00, 5:00, 4:30 - swim, k/d/s x 25 IMO, pull Main (1200): 1x300 @ 4:30 swim w/ snorkel, focus on body alignment 3x100 swim @ 1:15 1x200 @ 3:00 snorkel swim 2x100 swim @ 1:15 1x100 @ 1:30 snorkel swim 1x100 swim @ 1:15 100 easy Kick/Drill (650): 100 kick @ 1:50 no fins - f/e/f/e 4x25 free drill @ :30 75 kick @ 1:25 - f/e/f 4x25 breast drill @ :30 50 kick @ :55 - f/e 4x25 back drill @ :30 25 kick @ :30 Fast 4x25 fly drill @ :30 50 easy Total: 2900 scy www.thelaneline.com TTL @ IG
Updated January 4th, 2021 at 04:39 PM by rmjenkins14
Happy New Year! I haven't been posting a lot of swim workouts in the past few months because of short and uncertain pool times, but I'm vowing to change that this year. Here was my first swim in 2021 - a masters practice, so credit goes to the coach and not me for writing this one: Saturday, 1/2: W/U (300) - 300 choice swim Main Set 1: 12x75 @ 1:15 odd swim, even k/d/sw choice Main Set 2 (fins): 8x150 @ 2:20 Odd - k/d/sw even - swim desc 1-4 Main Set 3: 16x50 1-4: uw kick down, swim easy back (fins optional) 5-8: swim @ :45 9-12: swim no free @ :50 13-16: swim @ :45 Pull: 5x100 @ 1:30 4x75 @ 1:10 desc 1-4 3x50 @ 1:00 easy/fast/easy 2x25 @ :30 no breath (I added these because I wanted to round up to 1000 even) 100 easy Total: 4500 scy www.thelaneline.com TTL @ IG
Updated January 4th, 2021 at 04:40 PM by rmjenkins14
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
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
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
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
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
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
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
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
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
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
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
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
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