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  1. 5/23/2020

    PM LCM Solo @ LRRC “Recovery”

    Air Temp: 82
    Pool Temp: 76

    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
    1:15 REST

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    3x100 @ 1:30 SMOOTH
    2x50 @ :10 rest w/ buoy + SNKL
    #1 - progressive scull
    #2 - 25 pull/25 fast catch scull (aka “doggy paddle“)

    Total: 2600
    Categories
    Swim Workouts
  2. 5|22 & 5|23 LCM

    5|22
    500 bk with fins 8:20
    50 ez fins
    50 head-up fly-kick fr fins
    50 ez
    50 head-up fly-kick fr fins
    50 free kick
    50 ez kick


    5|23
    100ez
    4 x 50 fr fast fins on 3-5:00 (0:29’s)
    Categories
    Uncategorized
  3. Saturday 5/23/2020

    PM LCM Solo (w/ Srdan as "Chief Split-Getter" and Trip + Marvin spectating) "Acid Trippin'" or "Six on Five"

    Air Temp: 87
    Pool Temp: 75
    (Really cannot get much better conditions than that)

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

    6x @ 5:00
    100 DIVE FAST
    100 EZ

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

    Total: 3100

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)
    3/2/19 (SCY) - 53.05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)
    6/8/19 (LCM) - 1:04.60* (31.00/33.60), 1:03.62 (30.80/32.82), 1:05.71 (31.65/34.06), 1:06.08 (32.33/33.75), 1:07.56 (32.48/35.08), 1:07.51 (32.60/34.91) (Finis Brief, *forgot to remove drag suit on #1)
    2/2/20 (SCY) - 53.5, 55.6, 56.2, 56.8, 56.1, 56.9 (Nike Brief)
    5/23/20 (LCM) - 1:02.78 (29.92/32.86), 1:04.50 (31.08/33.42), 1:04.75 (30.90/33.85), 1:05.78 (31.68/34.10), 1:06.56 (32.16/34.40), 1:07.07 (32.10/34.97) (Nike Brief)

    SHOUT OUT: Srdan, for sticking around to time me. I really hit the wall after #4. This set is so much tougher when done LCM! I didn't feel like I died too much, but I will definitely be feeling this set tomorrow!
    Categories
    Swim Workouts
  4. Thursday 5/21/2020

    PM LCM w/ Trip @ LRRC "Recovery"

    Air Temp: 81
    Pool Temp: 73++

    500 swim every 4th 25 head-up scull

    10x200 @ 3:00 SMOOTH

    Total: 2500

    Nothing special today. Trip was being weird on the last couple 200s, but other than that, very nondescript practice today.

    Updated May 22nd, 2020 at 10:08 AM by Calvin S

    Categories
    Swim Workouts
  5. 5|21|20 LCM

    <20 minutes due to weather. Yesterday no swim also due weather.

    50 fr 0:43 rest 3:00
    50 fr 0:35 rest 4:00
    50 fr fins 0:29 rest 4:00
    400 bk with fins
    50 fr fins breathe 2x
    Categories
    Uncategorized
  6. Wednesday 5/20/2020

    AM LCM Solo @ LRRC

    Air Temp: 55*
    Pool Temp: 70
    * So much cooler because I swam at 6:00 am.

    2x300 @ :20 rest w/ SNKL
    #1 - 75 FR/25 H.A.S. kick
    #2 - 75 FR/25 scull

    4x200 @ 2:40 (2:37, 2:38, 2:38, 2:38)
    1:20 REST
    3x200 @ 2:40 (2:36, 2:38, 2:37)
    1:20 REST
    2x200 @ 2:40 (2:34, 2:35)
    1:20 REST
    200 @ 2:40 (2:27) <-- N.S. 1:14/1:13

    9x100 @ 1:40 SMOOTH FR kick w/ fins + BD

    Total: 3500

    Updated May 20th, 2020 at 05:56 PM by Calvin S

    Categories
    Swim Workouts
  7. 5|19|20 LCM

    First swim since last blog entry


    3 x 50fr/50bk/100 fr on 6:00
    2 x 50fr/150bk (fins) on 5:00
    1 x 50fr/50bk (fins)
    4 x 50 flutter kick on 2:00


    My right ankle needs to break back in to swimming

    Updated May 19th, 2020 at 06:47 PM by __steve__

    Categories
    Uncategorized
  8. Tuesday 05192020

    by , May 19th, 2020 at 03:02 PM (aztimm's training blog)
    Since the lockdown and closures were in place, I managed to swim in a local lake. Initially it was twice a week, then I increased that to 3, and maybe 4 a few times. The drive to the lake was about 30-40 minutes, there is a fee for park entry, and tolls for part of the drive there. So not free, but not crazy expensive either. But it really helped keep my sanity.
    When I first started, the water temp was in the low 60s. One day a friend told me he recorded 64F.
    We swam at Emma Long Park in Austin. There is a mostly enclosed swimming area, a beach entry between 2 docks and a rope with red buoys at the deep side. There is also a, "boat free zone," marked with buoys in the lake proper. When I first started I just swam in the enclosed area. But one day there were 5 of us, and really not enough room. One person was going out in the lake, and everyone went. There is a course in that zone, marked with buoys, that goes about 1/2 mile. After that I mostly just swam out in the lake proper, usually 3 to 3.5 miles.

    My local pools re-opened this week! Some new rules, lap swimming only, 1 person per lane, and you can only stay for an hour.
    Yesterday (Monday) was the first day. I asked a lifeguard before I got in if I had to get out in an hour or if that was only if someone was waiting. She said the latter, so I figured I'd do 90 min or so. After 70 minutes, another lifeguard poked me with a rescue tube and told me that the first lifeguard was incorrect and I needed to get out. They let me do 100 easy, and it gave me 4300 yards.


    Tuesday AM solo swim @ Sendero (SCY)
    1500 w/u (some stroke)

    100 kick w/fins and board
    4 x 125 w/fins, 25 drill/25 free/25 stroke/25 free/25 drill
    100 kick w/fins and board
    25 free w/fins
    25 fly w/fins
    100 easy

    9 x 100 @ 1:35 (a few @ 1:30)

    50 done 25 breast/25 free
    50 done 25 free/25 breast
    50 easy free
    50 fast breast

    200 w/d

    TTL: 3700 yards (about 61 min)
    water temp about 78F


    Tuesday AM solo swim @ Creekside (SCM)
    900 free (w/u and build)
    800 pull w/Agility paddles + buoy
    700 swim
    600 pull w/Catalyst paddles + buoy

    200 w/d

    TTL: 3200m (about 50 minutes)
    water temp about 80F


    I didn't say a word to the lifeguards at Sendero, but when I checked in the one guard told me there was an hour limit.
    When I checked in at Creekside, one of the guards asked, "didn't I see you at Sendero earlier?" I said yea, but this is a way to get in a longer swim

    after mostly longer all-free open water swims, with no intervals, I thought I'd struggle with 100s @ 1:35. after a few I saw I was coming in at 1:20ish, so did a few on 1:30.

    I wasn't sure I'd do a, 'double', but had a set of 800-700-600-500 planned. only I goofed and did more on my first round, so just kept it up.
    I've done workouts between 50m and 25 yards (and v/v) when switching pools around, but I don't think I've ever done 25 yards to 25m so close together. and truthfully I can't remember the last time I swam in a 25m pool, probably this one last year. but it really didn't take much to adjust.

    as I left Creekside, one of the guards asked me, "are you going back to Sendero?" I said, "that's a good idea. maybe I'll try that on a weekend "

    I understand that they have the hour rule in place to discourage people from just floating around and to keep people from congregating together. and probably 95%+ of the people who use these pools don't even swim an hour. I talked to the aquatics office yesterday, just to verify, and they pretty much said, "that's the rule." The gal I spoke with actually said that I could go from one pool to the other and be fine, or go back later in the day (I'm not sure if I can go from S to C then back to S though).
    I was the only swimmer in the pool when I left Sendero (so it was then empty, 8 lanes), and there were 2 others with me at Creekside (it is 6 lanes). they left before I did but one guy was getting in as I left there.

    I won't do this every day, but figure maybe 1-2 times a week I'll get in a little extra. and SCM mixes things up a bit too.
    Categories
    Swim Workouts
  9. Tuesday 5/19/2020

    AM SCY Solo @ LRRC “Threshold”

    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    8x25 @ :30 V.S.
    200 EZ

    100 @ 1:05
    100 @ 1:20
    2x100 @ 1:05
    100 @ 1:30
    3x100 @ 1:05
    100 @ 1:40
    3x100 @ 1:05
    100 @ 1:30
    2x100 @ 1:05
    100 @ 1:20
    100 @ 1:05

    300 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  10. Monday 5/18/2020

    PM LCM w/ Trip + Marvin @ LRRC "Break on through, to the other side"

    Air Temp: 73
    Pool Temp: 73++

    Trip said it was the one year anniversary of (a) me dropping a nearly lifetime best 400M FR after being basically out of the water for 10 days on a Disney Cruise, and (b) him going over 5:00 in the 400M FR twice in one month (he said that had never happened before). Ergo, we did THIS:

    4x300 w/ fins + SNKL
    1 @ 4:45 FR kick H.A.S.
    1 @ 4:25 100 swim/200 kick H.A.S.
    1 @ 4:05 200 swim/100 kick H.A.S.
    1 @ 3:45 swim

    100 SMOOTH
    4x25 @ :30 V.S.
    100 SMOOTH

    4x400 @ 6:00 MUST HOLD UNDER 5:00 (4:56, 4:58, 4:59+, 4:59-**)
    ** BONUS 1:00 after #3

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  11. Sunday 5/17/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 73
    Pool Temp: 72

    2x
    4x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :15 REST
    4x100 @ 2:15 "Rouse 100s" w/ fins

    6x300 @ 4:30
    3 - tight D1-3 but HOLD UNDER 3:50 (3:48, 3:47+, 3:47-)
    3 - D1-3 to FAST (4:11, 3:57+, 3:42)

    7x100 @ 1:45 FR kick H.A.S. w/ fins + SNKL

    Total: 4500
    Categories
    Swim Workouts
  12. Friday 5/15/2020

    PM LCM Solo (last 4 100s w/ Trip) @ LRRC

    Air Temp: 77
    Pool Temp: 70

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

    2x
    3x100 @ 2:15 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x100 @ 1:40 light D1-3 (1:20+, 1:19, 1:17+)
    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  13. Thursday 5/14/2020

    PM LCM Solo @ LRRC

    Air Temp: 77
    Pool Temp: 68

    5x100 @ :10 rest 75 FR kick H.A.S./25 scull w/ SNKL

    8x200 @ 3:10 FR kick H.A.S. 12.5M UW off all walls w/ fins + SNKL
    #1 - first 25 UW
    #2 - second 25 UW
    #3 - etc.

    100 FLOAT

    Total: 2200
    Categories
    Swim Workouts
  14. Wednesday 5/13/2020

    PM LCM Solo @ LRRC

    Air Temp: 77
    Pool Temp: 66

    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

    4x100 @ 1:30 SMOOTH

    100 EZ

    Total: 2300

    Updated May 14th, 2020 at 03:54 PM by Calvin S

    Categories
    Swim Workouts
  15. Tuesday 5/12/2020

    PM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

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

    2x200 @ :20 rest 25 FR/25 BR kick w/ BD

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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