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  1. 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
  2. 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


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