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Took the week off work Thanksgiving week, but still did workouts. Some lifting Mon/Thur/Sat/Sun, swam Tu/Fr. I don't remember everything but nothing was really mindblowingly exciting. Still stuck at Crestview 85 degree SCM hot tub, and will be for the next week too.

Monday, 11/30/2020 Garage Workout

5 min general warmup + barbell warmup

Power Jerk + Split Jerk - 95/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x3, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1, 235/f
//All mental on that miss. Just can't get myself to get under it! Next week.

7 rounds
7 SDHP 75#
7 bar facing burpees
6:11

50 v-ups unbroken

AM SCY Solo @ LRRC

4x1000
odd: 25 FR side kick/25 FL kick H.A.S. on back
even: FR kick H.A.S. w/ fins + SNKL

2x500 EZ/FLOAT mix of kicking and drilling

Total: 5000

PM SCY Solo @ LRRC

20x200 @ 2:50 FR kick H.A.S. w/ fins + SNKL

10x100 @ :10 rest
odd: FLOAT
even: FR kick 25 UW/25 side

Total: 5000

PM SCY w/ Trip (200s), Larry and Srdan (25s) @ LRRC

500 swim every 4th 25 head-up scull

10x200 @ 2:35
2 - 2 breaths max 2nd/4th 50s
1 - SMOOTH
2 - 1 breath max even 25s
1 - SMOOTH
2 - 75 SMOOTH/25 no breath
1 - SMOOTH
1 - RED (2:05+)

4x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns

7x100 @ :10 rest 75 FR kick H.A.S./25 scull w/ SNKL
6x25 @ :40 12.5 UW FL kick on back/12.5 EZ
6x25 @ :40 UW FL kick w/ fins

8x25 @ :30 FAST (first 3 NO BREATH)
50 EZ
6x25 @ :30 FASTER
50 EZ
4x25 @ :30 FASTER THAN BEFORE

250 EZ

Total: 5000

AM SCY Solo @ LRRC

6x300 w/ fins + SNKL
1 @ 4:15 FR kick H.A.S.
1 @ 4:00 150 FR kick H.A.S./150 swim
1 @ 3:45 swim

200 EZ

Total: 2000

PM SCY w/ Larry, Doug, and Dr. J (first half) and Solo (second half) @ LRRC

4x100 @ 1:50 75 FR side kick/25 scull

7x25 @ :40 UW kick
odd: FR
even: FL
125 EZ
7x25 @ :45 STRONG FR kick w/ BD
125 EZ

50 FR NO BREATH
50 BK EZ

12x125 @ 2:00 FR kick H.A.S., first/last 25 UW FL w/ fins + SNKL

100 EZ

Total: 2700

AM SCY Solo @ LRRC

18x100 @ 2:00
1 - 75 FR side kick/25 scull
1 - 75 FL H.A.S. on back/25 scull
1 - 75 one-arm FR/25 scull

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

200 FLOAT

Total: 6000

AM Solo and PM w/ Doug and Dr. J (for part of workout) SCY @ LRRC

AM Swim:

10x100 @ :10 rest w/ SNKL
odd: 75 FR kick H.A.S./25 scull
even: 75 one-arm FR/25 scull

10x100 @ :10 rest kick
odd: FL H.A.S. on back
even: FR side-kick

Total: 2000

PM Swim:

200 kick

8x
4x12.5 @ :40 rest variable speed kick
RDs 4-8 w/ fins

10x150 @ 2:30 FR kick first/last 25 "submarine" w/ fins + BD

400 FLOAT

Total: 2500

Friday, 11/20/2020
SCM

500 mix + 4x75 IMO k/d/sw + 4x50 IMO 1-arm

4x75 fr b 1:15
8x50 fr best average :45
4x150 50 k/100 fr 2:45
4x150 50 bk/100 fr 2:05

8x25 st best average :35
6x50 dr/sw 1:05
8x25 fr best average :25
3x100 fr p ez 2:00

6x50 1-3 d fr :50, 4-6 d bk 1:00

200 warmdown

4400m

AM SCY Solo @ LRRC "Plain, Boring, and Early AF in the Morning!"

Had less than hour to swim, and my window was only open at 5:00 am when the LRRC opens its doors.

8x500 @ 7:00 kick w/ fins
1 - FR side
1 - FL on back H.A.S.
1 - FR H.A.S. w/ SNKL
1 - FR w/ BD

Total: 4000

100 warm up

6 x 50 on 2:00 as 25 fr ez sprint / 25 bk or br
- ez bk block-o / ez br-e

5 x 50 on 2:00 as 12.5 mild fr sprint/12.5 ez / 25 moderate br

500 UW recovery fr snorkel and fins

4 x 50 on 1:30 (fins, snorkel) 25 head-up fly-kick fr / 25 drill

5 x 50 on 1:30 fist fr
- 25 2- beat/25 6-beat

150 very slow fr /25 fast kick

Wednesday, 11/18/2020 Garage Workout

5 min general warmup + barbell warmup

SnPP + SnBal - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1

SnRDL - 205/5x3

On 1:30, superset
Ring Dips - 9, 10, 11, 12, 13
Bent Over KB Rows - 53#x10 ea arm x5 sets

60 glute raises + 10#

AM SCY Solo @ LRRC

12x100 @ :10 rest w/ SNKL
3 - 75 one-arm FR/25 scull
3 - 75 FR kick H.A.S./25 scull

18x100 @ 1:30 FL kick H.A.S. on back w/ fins

5x100 @ 1:40 75 one-arm FR/25 scull w/ SNKL

12x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
odd: last 25 UW FL kick
even: first 25 UW FL kick

Total: 5000

11|16
500 bk fins 7:00


10 x 50 fr fins on 1:30

• 27 - 28’s

4 x 25 fr fins on 2:00

• 12’s and 11

200 ez

---

11|17
19 x 25 fr on 0:30

450 drill with snorkel and fins

200 kick no board 3:45

PM SCY w/ Trip @ LRRC

10x100 @ :10 REST kick w/ SNKL
5 - 25 side/25 H.A.S./25 side/25 scull
5 - 25 H.A.S./25 side/25 H.A.S./25 scull

400 FL kick on back H.A.S. w/ fins

10x200 @ 2:35 FR kick H.A.S. w/ fins + SNKL

100 FLOAT

Total: 3500

AM SCY Solo @ LRRC

Air Temp: 37

10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL

4x500 @ 7:00 kick w/ fins
#1 - FR H.A.S. w/ SNKL
#2 - FL H.A.S. on back
#3 - FR H.A.S. w/ SNKL
#4 - FR side kick

300 FLOAT

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

200 FLOAT

Total: 5000

PM SCY Solo @ LRRC "Hypoxic Sunday"

500 swim every 4th 25 head-up scull

400 @ 5:00 pull w/ SNKL
4x100 @ 1:20 2nd/4th 25 1 breath max
300 @ 3:45 pull w/ SNKL
4x75 @ 1:10 swim "Claire Lockridge"
200 @ 2:30 pull w/ SNKL
4x50 @ :50 1 breath max each 25
100 @ 1:15 pull w/ SNKL
4x25 @ :30 swim NO BREATH

5x200 @ 3:10 FR kick first/last 25 "submarine" w/ fins + SNKL

500 FLOAT

Total: 4000

Looked like the blogs blipped for a few days so here's the last few days.

Saturday, 11/14/2020 Garage Workout

5 min general warmup + barbell warmup

Deadlift - 135/5, 225/3, 275/3, EMOM 325/1, 330/1, 335/1, 340/1, 345/1, 350/1, 355/1, 360/1, 365/1, 370/1

EMOM 15
1 - 20 box jumps 24"
2 - 10 pike pushups off box
3 - 20 RKBS 53#

50 glute raises + 10#

Monday, 11/16/2020 Garage Workout

5 min general warmup + snatch warmup up to 135#/2

On 30 minute clock:
2:00 box stepups w/20# vest
2:00 burpees
2:00 for 155#/2 hang snatch (technique work)

Tuesday, 11/17/2020 Pool Workout
CMS, SCM, 85 degree water blargh

500 mix + 4x75 k/dr/sw IMO :15r + 4x50 1-arm IMO :55 + 4x25 o/c :30

4x(8x25 :35 k best average
50 ez 1:00
2x100 fr 1:20 red-ish
50 ez 1:00)
k - IMO by round, 100s - rd 1 no eq (1:10s), rd 2 pads (1:07s), rd 3 fins (1:01s), rd 4 pads+fins (:59, :58)

6x50 dr/sw ez 1:00

4x50 start + breakout + ez

200 warmdown

3800m

AM SCY w/ Srdan @ LRAC* "Broken 200s, Pro Style!"

* For a change of scenery, Srdan and I hit up the Little Rock Athletic Club. Their pool is under a bubble, and I realized it is the first time since early April that I swam under some sort of "shelter!"

Some random lady: Hey, why aren't y'all swimming at the U.S. Open Championships that are going on right now?

Me: Because sometimes its polite to give other people a chance to win.

500 swim every 4th 25 head-up scull
200 SMOOTH FR kick w/ fins + BD

4x100 @ 1:20 D1-4
4x25 @ :40 V.S. FR kick w/ BD

10x25 @ :45 FR perfect stroke! w/ chute (half open)
:30 REST
6x75 @ 1:15 D1-3, 4-6
:30 REST
10x25 @ :45 FR perfect stroke! w/ chute (half open)

4x
50 @ :50
25 @ :25
50 @ :50
25 @ :30
50 @ :50
150 EZ

Results:
#1 - 1:47+
#2 - 1:46-
#3 - 1:48-
#4 - 1:43+
^^^


12x50 @ :50 SMOOTH FR kick w/ fins + BD

Total: 4150

AM SCY and PM SCY Solo @ LRRC

AM Swim:

6x300 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

6x200 @ 2:30 PINK

100 EZ

Total: 3100

PM Swim:

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

6x150 @ 2:30 FR kick first/last 25 "submarine kick" w/ fins + BD
100 FLOAT

4x100 @ 1:10 PINK
1:10 REST
3x100 @ 1:10 PINK
1:10 REST
2x100 @ 1:10 PINK
1:10 REST
100 @ 1:10 PINK

6x50 @ :50 FL kick H.A.S. w/ fins + SNKL

Total: 3300