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  1. Monday 9/21/2020

    AM SCY Solo @ LRRC "Monday Morning Aerobic"

    6x300 w/ fins + SNKL
    1 @ 4:00 FR kick H.A.S.
    1 @ 3:45 150 FR kick H.A.S./150 swim
    1 @ 3:30 swim

    2x
    3x150 @ 2:00 D1-3 (RD1 to PINK, RD2 to RED)
    5x100 @ 1:20 D1-5 w/ paddles (RD1 to PINK, RD2 to RED)
    6x75 @ 1:05 swim, 15M UW off every wall w/ fins
    4x50 @ :50 D1-4 (RD1 to RED, RD2 to BLUE)

    100 EZ

    Total: 5100
    Categories
    Swim Workouts
  2. 9/21/20 Workout

    by , September 21st, 2020 at 11:21 AM (Swimming Through Jello)
    9/21/2020 Garage Workout

    5 min general warmup

    Pause Back Squat - 45/5, 135/3, 185/3, on :90 230/3x5

    5 rounds on 3:00
    15 burpees
    30 RBKS 53#

    100 situps
    Categories
    Uncategorized
  3. 9/19/20 Workout

    by , September 21st, 2020 at 09:24 AM (Swimming Through Jello)
    9/19/2020 Pool Workout

    Got to swim at the really nice new MICDS pool. A far cry from the 3' deep Hilltoppers pool the rest of the summer!

    200 fr 3:00
    2x125 75 fl l/r/DPS + 50 bk 2:00
    200 fr 3:00
    2x125 75 bk l/r/DPS + 50 br 2:00
    200 fr 3:00
    2x125 75 br 50 2k/1p 25 DPS + 50 fr 2:00
    200 fr 3:00

    8x50 k IMO 1:00
    8x100 bk k descend 2:00 (1:23 -> 1:14+!)

    6x50 dr/sw ez 1:00

    10x50 p 1:00 -> :35 -> :55
    2x(75 build 1:15 + 25 k fast 5br rest + 25 sw fast 5br rest + 25 k fast 5br rest + 100 ez)
    7x50 p 1:00 -> :30

    200 ez

    4x25 off blocks fast (pool had nice blocks with wedges that we usually don't get to practice on)

    100 ez

    4750y

    I was totally exhausted after this practice, and legs were sore in the morning!
    Categories
    Uncategorized