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  1. Friday 8/28/2020

    PM LCM Solo @ LRRC

    Air Temp: 93*
    Pool Temp: 80
    *Heat Index of 100 (although strangely enough, it didn't feel that hot)

    500 swim every 4th 25 head-up scull

    2x
    400 @ 5:40 WHITE
    2x200 @ 2:40 #2 faster than #1
    300 @ 4:15 WHITE
    2x150 @ 2:00 #2 faster than #1
    200 @ 2:50 WHITE
    2x100 @ 1:20 #2 faster than #1
    1:15 REST

    RD1: 400, 300, 200 pull w/ paddles + SNKL; 200, 150, 100 swim
    RD2: ALL kick w/ fins; 400, 300, 200 S-line on back; 200, 150, 100 w/ BD

    100 FLOAT

    Total: 4200
    Categories
    Swim Workouts
  2. 8/28/20 Workout

    by , August 28th, 2020 at 09:42 AM (Swimming Through Jello)
    8/28/2020 Pool Workout
    Stations!

    18 min continuous clock, :15R between distance
    125 fr br3
    100 k/dr
    75 NF
    50 p br5
    (3 rounds + 125 fr)

    3 20 min stations:

    1 - 4x(2x25 UW :45 + 2x25 tombstone k :45 + 50 fast 1:15)
    rd 1 - no equip (:26), rd 2 - pads (:25), rd 3 - fins (:23), rd 4 - pads+fins (:21 high)

    2 in diving well -
    5 min vert kick w/fins (:30 arms crossed, :20 elbows up, :10 streamline)
    2x(2x1 length UW :20 + 2 length UW :40)
    3 min vert kick (:30 arms crossed, :20 elbows up, :10 streamline)
    w/fins 3x(2x1 length UW :20 + 2 length UW :40)

    3 - backstroke pushoff work + 4x75 bk b 1:30 work pushoffs and breakout

    100 warmdown
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  3. 8|27|20 at the 26.1 yard pool

    783 drills

    5 x 52 fr on 1:00 fins (low 30’s)

    5 x 52 fr on 1:00 fins
    • 1st length ez / 2nd length high effort (30 - 35)

    4 x 52 flutter kick on 0:90

    Today the water just felt right. I don’t know why but it just did.
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  4. 8/27/20 Workout

    by , August 27th, 2020 at 12:33 PM (Swimming Through Jello)
    8/27/2020 Garage Workout
    Power Snatch + DL + Upper body

    5 min general warmup + barbell warmup

    Power Snatch - 95/3, 115/2, 135/2, 155/3, 165/2, 175/1, 160/3, 170/2, 180/1, 165/3, 175/2, 185/1

    Snatch Deadlift - 235/3,3,3

    EMOM 10 alternating
    1 - Shoulder Press - 100/5, 105/5, 110/5, 115/5, 120/4+f
    2 - Ring Pullup - 6, 7, 8, 9, 10
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  5. Thursday 8/27/2020

    AM SCY Solo @ LRRC "Threshold Throwback Thursday*"

    *Hopping in the Delorean and heading back to May 23, 2016, and THIS workout from pwb's blog!

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2/4/6 by 50 pull w/ SP

    100 @ 1:10
    100 @ 1:20
    2x100 @ 1:10
    100 @ 1:30
    3x100 @ 1:10
    100 @ 1:40
    4x100 @ 1:10
    100 @ 1:50
    5x100 @ 1:10
    100 @ 2:00
    6x100 @ 1:10

    400 EZ FR kick w/ fins + BD

    Total: 5000

    I have had several misfires at this set over the past 18 months, trying to make it all on 1:05. Maybe last week coming right off taper I could have done it. But the water was warm, and I have lost that "invincible" training feeling when your taper hasn't quite worn off yet. I am back to normal, and therefore 1:10 provided me just the right effort level. I stayed in the low RED range, and averaged 1:05s on all the 100s @ 1:10.

    SHOUT OUT: Patrick Brundage, Kurt Dickson, and Stewart Carroll. They did it first :P
    Categories
    Swim Workouts
  6. 8|26|20 LCM

    Yesterday (26.1 yard pool)
    313 wu drill fins snorkel
    261 one arm drill snorkel
    2 x (3 x 52 on 0:90 rt one-arm, lt one-arm, br order)
    3 x 52 fr on 2:00 fins
    2 x 52 fr on 2:00 fins 26 ez/ 26 fast
    313 kick
    200 Drill

    8|26 LCM
    1150 bk with fins
    4 x 50 kick on 0:90
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  7. 8/26/20 Workout

    by , August 26th, 2020 at 10:37 AM (Swimming Through Jello)
    8/26/2020 Pool Workout
    Still really hot water but managed to get going decently on some of the fast stuff. Really need to work on my kicking to get it back.

    All :15R
    125 fr + 75 fl/bk/br dr + 50 fr b
    125 fr + 75 fl/bk/fr dr + 50 br b
    125 fr + 75 fl/br/fr dr + 50 bk b
    125 fr + 75 bk/br/fr dr + 50 fl b

    2x(2x100 k 1:40 + 4x50 k d1-4 :50)
    rd 1 - fr w/bd + sn; rd 2 - br w/bd + sn
    w/fins 2x100 k 1:30 + 4x50 k d1-4 :45

    300 p + 4x50 fr 200 pace 1:00
    250 50 fl p/50 fr p + 3x50 fl 200 pace 1:00
    200 w/fins 25 uw/25 ez fr + 2x50 fast 1:00

    IMO 8x(75 r arm/l arm DPS :10R + 25 fast :10R)

    100 warmdown

    4300y
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  8. Tuesday 8/25/2020

    PM LCM w/ Trip @ LRRC "I.M. and D.A.B.A.*"

    Air Temp: 93 (heat index of 99)
    Pool Temp: 82 (felt cooler)

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:40 no breath last 25 pull w/ SP + SNKL

    100 @ 1:30 FRIM PINK
    200 @ 3:00 FRIM PINK
    300 @ 4:30 FRIM PINK
    400 @ 6:00 FRIM PINK
    1:00 REST
    400 @ 6:00 25 FL/75 FR
    300 @ 4:30 50 FL/50 FR
    200 @ 3:00 75 FL/25 FR
    100 @ 1:30 FL (1:14+)
    - all FL STRONG RED, all FR SMOOTH WHITE

    6x100 @ 1:40 SMOOTH FR w/ SNKL

    Total: 4600

    *Deferred Action for Butterfly Aficionados

    This practice left me totally drained. Definitely skipping a "Friday Fly Day" this week, unless Trip plans a main set that includes a lot of 50s!
    Categories
    Swim Workouts
  9. 8/25/20 Workout

    by , August 25th, 2020 at 01:44 PM (Swimming Through Jello)
    8/25/2020 Garage Workout
    Back Squats + Conditioning + Abs

    5 min general warmup

    Back Squat - 45/5, 135/3, 185/3, 225/2, 255/2, E2MOM - 275/2, 260/4, 245/6, 230/10
    //Nice progression on these so far. Dare I try 5 more pounds next week?

    5 minute rest/prep

    For time
    .55 mi run
    40 burpee ring pullups
    7:32

    2 min rest

    100 situps
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  10. 8/24/20 Workout

    by , August 24th, 2020 at 11:45 AM (Swimming Through Jello)
    8/24/2020 Pool Workout

    Warm water and seemed extra wavy today. Not a great practice but glad to be in the water.

    1x200 ez :30R
    2x150 mix IM :20R
    3x100 k/dr :15R
    4x50 fr d to 80% :10R

    All sets below in this pattern:
    1 - DPS + neg split
    2 - k fast (fl, br, fr w/board)
    3 - dr/sw x 25
    4 - sw fast

    4x50 fl 1:00
    4x100 br 1:40
    4x150 bk 2:20
    4x200 fr 3:00

    6x50 dr/sw ez 1:00

    3x(150 p :10R
    100 50 polo scull/50 br fr k :20R
    50 br fast :30R)

    100 warmdown

    4300y
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  11. Saturday 8/23/2020

    PM LCM w/ Trip, Srdan, Noel, Doug, Dr. J, Larry, and Frank @ LRRC "Happy Birthday to you!"

    400 swim every 4th 25 head-up scull
    2x100 @ 3:00 "Rouse 100s" w/ fins

    For Larry's 60th birthday:
    60M FL FAST + 40 EZ

    For Noel's 48th birthday:
    48M FR FAST NO BREATH + 52 EZ

    For Srdan's 37th birthday:
    37M BR FAST + 63 EZ

    Total: 900

    SHOUT OUT: The birthday boys. Great group of people to swim with.
    Categories
    Swim Workouts
  12. 8/22/20 Workout

    by , August 22nd, 2020 at 03:32 PM (Swimming Through Jello)
    8/22/2020 Garage Workout
    Volume squats + Running + Power Jerk

    5 min general warmup + barbell warmup

    Front squat - 135/3, 185/3, EMOM 8 - 215/2,2,2,2,2,2,2,2

    5 min PJ warmup

    Alternating (+4 sets of jerks at end)
    a) Power Jerk 225/1 x 8 on 1:00
    b) 1/3 mi run d1-3 on 3:00 - 1:52, 1:44, 1:36

    Updated August 22nd, 2020 at 04:03 PM by JPEnge

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  13. Friday 8/21/2020

    PM LCM Solo @ LRRC

    Air Temp: 88
    Pool Temp: 79+

    500 swim every 4th 25 head-up scull
    5x100 @ 2:00 25 dog-paddle/25 3/6 drill/50 swim w/ 6-beat kick w/ SNKL
    10x50 @ 1:00 25 FR "submarine kick"/25 SMOOTH FL kick w/ fins + BD

    200 @ 2:40 1st 50 STRONG
    2x150 @ 2:00 middle 50 STRONG
    :20 REST
    3x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH w/ fins

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  14. 8/21/20 Workout

    by , August 21st, 2020 at 11:51 AM (Swimming Through Jello)
    8/21/2020 Pool Workout

    No room for Masters, but coach told me I could swim with the kids today! Double-edged sword, I am absolutely wiped out!

    2x(300 fr :30R + 200 SKiDS :20R + 100 IM :10R)

    2x(300 IM k/d/s :30R + 200 fr neg split :20R + 100 k fast :10R)

    6x(150 p :15R + 25 w/fins fast UW :15R + 25 fast :15R)

    12x100 1:30
    1 - fr moderate
    2 - 75 fr mod/25 br fast
    3 - 50 fr mod/50 fl r/l arm fast
    4 - 25 fr mod/75 bk fast

    200 warmdown

    5000y
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  15. Thursday 8/20/2020

    PM LCM w/ Trip @ LRRC "Putting Trip Strauss to the sword"

    Air Temp: 86*
    Pool Temp: 78
    *Absolutely perfect outside swimming weather. A dry-ish 86, uncommon for Central Arkansas in August. Diving in the water felt cool and crisp.

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

    5x300 @ 4:30
    2 - UNDER 3:45 (3:43, 3:42)
    2 - UNDER 3:40 (3:37+, 3:38+)
    1 - UNDER 3:35 (3:34+)

    5x100 @ 1:45 no breath last 25 pull w/ SP

    Total: 2800
    Categories
    Swim Workouts
  16. 8/20/20 Workout

    by , August 20th, 2020 at 12:44 PM (Swimming Through Jello)
    8/20/2020 Garage Workout

    No word on swimming Friday or not. I miss racing so dang much... I just really want to try to blast a 50 back or something right now. Snatches in the garage will have to do for the moment, I guess.

    5 min general warmup + barbell warmup

    Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM 10 - 175/1,1,1,1, 180/1,1,1, 185/1,1, 190/1

    3 minute strip bar and movement prep

    EMOM 10 -
    a) BB row - 135/5, 145/5, 155/5, 165/5, 175/5
    b) Ring dip - 6, 7, 8, 9, 10

    Oh, dang it! I just realized why I had more time between snatches and upper body work... I forgot to do my pulls!
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  17. 8/19/20 Workout

    by , August 20th, 2020 at 09:15 AM (Swimming Through Jello)
    8/19/2020 Garage Workout

    Turns out that Masters didn't get any pool space yet, so back to the garage. Hoping for a pool workout Friday.

    5 minute general warmup

    2 minute movement prep

    *All with 20# weighted vest*
    AMRAP 12
    50 air squats
    50 lateral over DB hops
    50 RKBS 53#
    50 lunge steps 25# DBs
    50 push press 25# DBs
    1 round + 44 lunge steps

    3:00 rest

    AMRAP 6
    25 air squats
    25 lateral over DB hops
    25 RKBS 53#
    25 lunge steps 25# DBs
    25 push press 25# DBs
    1 round + 21 lunge steps

    //Did this workout back in June, about a 20 rep improvement in each piece, so that's cool.
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  18. Wednesday 8/19/2020

    AM LCM Solo @ LRRC "Threshold"

    1000 SKIPS

    3x100 @ 1:45
    2 - FR
    1 - I.M.

    4x100 @ 1:15 (1:10, 1:13, 1:13, 1:13+)
    1:15 REST
    3x100 @ 1:15 (1:10+, 1:13, 1:13+)
    1:15 REST
    2x100 @ 1:15 (1:11, 1:11)
    1:15 REST
    100 @ 1:15 (1:07)

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  19. Tuesday 8/18/2020

    PM LCM Solo @ LRRC "Because I tapered...why the hell not?"

    Air Temp: 88
    Pool Temp: 78*
    Now that's what I am talkin' about!

    400 swim every 4th 25 head-up scull
    3x100 @ 1:45 no breath last 25 pull w/ paddles + SNKL
    4x50 @ :45 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    200 FR - 2:09.24 - 29.18/32.75 (1:01.93)/33.34/33.97 (1:07.31) - Not a bad swim. Another lifetime best by a few tenths. Video of the swim below:



    400 EZ

    Total: 1800
    Categories
    Swim Workouts
  20. 8/18/20 Workout

    by , August 18th, 2020 at 12:44 PM (Swimming Through Jello)
    8/18/2020 Garage Workout

    5 minute general warmup

    Back Squat - 135/5, 185/2, 225/2, 255/2, E2MOM 270/2, 255/4, 240/6, 225/10

    4 minute rest/conditioning prep

    3 rounds for time
    20 lateral over KB burpee
    20 KB sn 53# (10 per arm)
    20 KB goblet squat 53#
    11:06

    Hoping I get to swim tomorrow, supposed to be a lane or two for Masters but it sounds like the club senior groups pretty well filled both morning practices yesterday so I'm not optimistic...
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