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  1. 1|20|21 SCY

    by , January 21st, 2021 at 07:19 AM (Blog)
    500 fr snorkel
    500 bk fins
    200 floppy fish
    8 x 50 on 2-3 kick
    • as 25 UWDK/25 flutter

    4 x 50 on 3 fast fr with fins
    • last one NB
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  2. 21 JAN - 5400 scy

    Long swim today with a long main set - enjoy!

    Warmup (800):
    300 swim
    4x75 k/d/s @ 1:30
    8x25 @ :30 - d/s IMO

    Main (3000):

    2X[
    1x400 swim @ 5:20
    2x{150 swim @ 2:15 - 75 build, 25f, 25e, 25f
    100 swim @ 2:00 - 200 pace
    50 easy @ :55}
    1x200 swim 50 fr/50 bk
    3x100 pull @ 1:20 desc 1-3
    *2 min rest in between rounds*

    Rest (200):
    4x50 bk/br @ 1:00

    Sprint (300):
    1x200 Broken:
    75 - rest :15, 50 - rest :10, 50 - rest :05, 25

    100 easy

    Stroke (800):
    8x100 @ 1:40
    odd - IM
    even - stroke no free

    300 easy

    Total: 5400

    www.thelaneline.com
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    Updated January 20th, 2021 at 05:30 PM by rmjenkins14

    Tags: swim workout
    Categories
    Swim Workouts
  3. Saturday Masters Workout 1/16/21

    Today's workout brought to you by Coach Paul. I have to say I'm a sprinter who hates sprint workouts, so all this fast stuff was not my jam, but good yardage!

    Choice warmup (I did 100, I was a little late)

    Pre-set (1800):
    2X [
    1x200 swim @ 3:00
    8x50
    odd - fr @ :50
    even build choice @ 1:00
    1x100 swim @ 1:30
    8x25 @ :30
    1-4 kick
    5-8 variable speed

    Main (2400):
    12x100 @ 1:40
    #1,4,7,10 are fast choice stroke, all other active recovery (I went 2 fr, 1 IM)
    1x400 pull
    12x50 @ :50
    Same pattern as 100's (I did IM order on the fast)
    1x200 warm down - 50fr/50bk/50fr/50 DAB

    Total: 4200 + warm up
    (4300 total for me)

    www.thelaneline.com
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    Tags: swim workout
    Categories
    Swim Workouts
  4. 1|15|21 SCY

    by , January 16th, 2021 at 01:13 PM (Blog)
    500 ez fr snorkel
    500 bk fins
    250 fr snorkel
    50 floppy fish
    250 fr snorkel
    50 floppy fish
    2 x 50 one arm fr
    250 kick as 25 flutter/25 frog
    750 various other drills and stuff mostly with fins
    2 minutes bubble rings while waiting for changing room


    Stroke efforts kept at minimum - lingering rt medial epicondylitis. Been close to 4 months with one shot in October, need to let it heal properly. It took 3 visits to ortho over one month to get the cortisone shot. Perhaps if I got the shot on first visit as I requested it wouldn’t have gotten so bad. Medical industry is now the insurance industry.

    Need rotate to right slightly more during freestyle to get left arm more relaxed during recovery - a little loose now and is clicking if not relaxed. The more I swim, the better my shoulder becomes so long as I limit the all-out fun stuff. Pinky first entry seems to be an excellent technique.

    Updated January 16th, 2021 at 01:25 PM by __steve__

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  5. Almost Friday - 3500scy

    Hey all - sharing the full set I intended to do today if I'd had more time, but I had to cut it short. This is a go-to workout for me when I haven't planned, you can easily change it up based on what you're feeling for the day. Only had 45 min today so I wasn't able to finish but I'll post the whole workout.

    1x500 Warmup (100 fr, 25 stroke RIMO)

    2x400 pull @ 5:20

    3x300 kick @ 4:30 w/ fins
    1: first 100 fast, the rest smooth
    2: middle 100 fast, the rest smooth
    3: last 100 fast, the rest smooth

    4x200 @ 3:00
    odd - IM
    even - FR

    5x100 free @ 1:15

    Total: 3500

    * I had to stop after the 4x200 and just do 100 easy cool down because my 45 min were up, but if you have time, keep the 100's! My total today was 3100 scy.

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    Tags: swim workout
    Categories
    Swim Workouts
  6. 1|13|21 SCY

    by , January 13th, 2021 at 08:05 PM (Blog)
    500 ez fr snorkel
    500 bk fins
    4x50fr as 25 nb / 25 one arm
    100 floppy fish snorkel
    25 floppy back fish
    300 flutter kick snorkel
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  7. Tuesday at a New Pool - 3200 scy

    I took a trek out to a different pool today because a masters friend of mine said it was $1 to swim and there are usually 20 open lanes with no time limit. He was right, and it was nice to actually have time to take breaks and warm down between sets. It's a little far so I don't think it's an everyday solution, but it was nice to not be rushed for once.

    Warmup (1000):

    2X [
    200 swim @ 3:00
    150 k/d/s by 50 @ 2:20
    100 IM drill @ 1:40
    50 build free @ 1:00

    Main (2200):

    2X [1st round no equipment, 2nd round fins
    Broken 400/300/200/100 as:

    300 swim, rest :20, 100 strong (80%) @ 6:00
    225 swim, rest :15, 75 strong (85%) @ 4:30
    150 swim, rest :10, 50 strong (90%) @ 3:00
    75 swim, rest :05, 25 all out fast @ 1:30

    100 easy

    Descend the 100/75/50/25 from strong to all out effort

    Rest 1-2 min between sets

    Total: 3200

    www.thelaneline.com
    TTL on IG
    Tags: swim workout
    Categories
    Swim Workouts
  8. Saturday Masters Workout 1/9/21

    Late post from Saturday's masters workout. It was a cold day but the pool was great - this workout credit goes to our masters coach, not me, but in the spirit of logging everything in 2021 here it is. If you get a proper warmup, this will be 5k +

    Warmup:
    Choice 10-15 min (I only did 100 because I got there late)

    Pre-set (1650):

    3X[
    3x100 @ 1:30/1:25/1:20 by round - swim
    3x50 @ :50 drill
    100 smooth @ 2:00

    Main (3000):

    3X[ 1st round no equipment, 2nd round fins, 3rd round choice equipment (I did IM)
    3x200 @ 3:00 desc 1-3
    6x50 kick @ 1:00
    odd easy, even fast
    100 smooth @ 2:00 (built in rest between rds)

    choice warmdown (We were out of time so I just did a 50 to round it up to 4800)

    Total: 4650 + warmup & warmdown

    www.thelaneline.com
    TTL on IG

    Updated January 11th, 2021 at 09:25 AM by rmjenkins14

    Categories
    Swim Workouts
  9. 1|8|21 SCY

    500 bk fins
    25 fr fast fins
    10 x 50 as 25 ez fr/ 25 floppy fish kick
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  10. Friday Light Swim - 2200 scy

    A little short on time today (more so than usual) because my brain was on autopilot and drove to school pickup instead of the Y. Oops! Quick 2200 with my favorite standby IM set:

    Warmup (800):
    200 SKIP

    Main (1200):
    3X
    25 fl @ :30
    50 fl/bk @ :50
    75 fl/bk/br @ 1:15
    100 IM @ 1:35
    75 bk/br/fr @ 1:15
    50 br/fr @ :50
    25 fr @ :30

    200 warm down

    Total: 2200 scy

    www.thelaneline.com
    TTL on IG
    Tags: swim workout
    Categories
    Uncategorized
  11. Wednesday 6 Jan - 2900 scy

    Most of my workouts these days are made for 45 min time slots, because that's what I get right now at my Y pool, so if you have more time, I'd suggest extending the warmup and warm down! I've struggled in these covid times with short warmups - I'm too old not to warm up!

    Here is today's workout, total 2900 scy - about 45 min. Enjoy!

    W/U (300):

    300 choice swim

    Main (2500):

    4x200 @ 2:40 swim

    3x150 @ 2:10
    1 - 50 fast/ 100 easy
    2 - 50 easy/50 fast/50 easy
    3 - 100 easy/50 fast

    2x100 @ 1:30 n/s, desc 1-2

    1x50 FAST

    2 min rest

    4x50 swim @ :45

    3x100 @ 1:30
    1 - 25 fast/75 easy
    2 - 25 easy/50 fast/25 easy
    3 - 75 easy/25 fast

    2x150 @ 2:00 n/s desc 1-2

    1x200 Fast

    100 easy (or more if you have time!)

    Total: 2900

    Updated January 6th, 2021 at 01:38 PM by rmjenkins14

    Tags: swim workout
    Categories
    Swim Workouts
  12. Monday 1/4/2021

    PM SCY w/ Trip (last set only) @ LRRC

    2x w/ SNKL
    100 @ 2:00 FR kick H.A.S.
    100 @ 1:50 75 FR kick H.A.S./25 swim
    100 @ 1:40 50 FR kick H.A.S./50 swim
    100 @ 1:30 25 FR kick H.A.S./75 swim
    100 @ 1:20 swim

    4x100 @ 1:05
    1:05 REST
    3x100 @ 1:05
    1:05 REST
    2x100 @ 1:05
    1:05 REST
    100 @ 1:05

    100 @ 1:20 FR kick H.A.S. w/ fins + SNKL
    200 @ 2:40 FR kick H.A.S. w/ fins + SNKL
    300 @ 4:00 FR kick H.A.S. w/ fins + SNKL
    400 @ 5:20 FR kick H.A.S. w/ fins + SNKL

    100 FLOAT

    Total: 3100
    Categories
    Swim Workouts
  13. Monday 4 January - Snorkel + Drills

    Happy first Monday of the new year! TBH, I didn't feel all that happy today as I had to go back to work, but this swim cleared my head (and my nasal passages because, ahem, I'm not great with a snorkel!)

    2900 Total - Enjoy!

    W/U (900):
    3x300 @ 4:00, 5:00, 4:30 - swim, k/d/s x 25 IMO, pull

    Main (1200):
    1x300 @ 4:30 swim w/ snorkel, focus on body alignment
    3x100 swim @ 1:15
    1x200 @ 3:00 snorkel swim
    2x100 swim @ 1:15
    1x100 @ 1:30 snorkel swim
    1x100 swim @ 1:15

    100 easy

    Kick/Drill (650):
    100 kick @ 1:50 no fins - f/e/f/e
    4x25 free drill @ :30
    75 kick @ 1:25 - f/e/f
    4x25 breast drill @ :30
    50 kick @ :55 - f/e
    4x25 back drill @ :30
    25 kick @ :30 Fast
    4x25 fly drill @ :30

    50 easy

    Total: 2900 scy

    www.thelaneline.com
    TTL @ IG

    Updated January 4th, 2021 at 04:39 PM by rmjenkins14

    Tags: swim workout
    Categories
    Swim Workouts
  14. First 2021 Entry!

    Happy New Year!

    I haven't been posting a lot of swim workouts in the past few months because of short and uncertain pool times, but I'm vowing to change that this year. Here was my first swim in 2021 - a masters practice, so credit goes to the coach and not me for writing this one:

    Saturday, 1/2:

    W/U (300) -

    300 choice swim

    Main Set 1:
    12x75 @ 1:15 odd swim, even k/d/sw choice

    Main Set 2 (fins):
    8x150 @ 2:20
    Odd - k/d/sw
    even - swim desc 1-4

    Main Set 3:
    16x50
    1-4: uw kick down, swim easy back (fins optional)
    5-8: swim @ :45
    9-12: swim no free @ :50
    13-16: swim @ :45

    Pull:
    5x100 @ 1:30
    4x75 @ 1:10 desc 1-4
    3x50 @ 1:00 easy/fast/easy
    2x25 @ :30 no breath (I added these because I wanted to round up to 1000 even)

    100 easy

    Total: 4500 scy

    www.thelaneline.com
    TTL @ IG

    Updated January 4th, 2021 at 04:40 PM by rmjenkins14

    Tags: swim workout
    Categories
    Swim Workouts
  15. 2020 Swimming Year in Review

    by , January 3rd, 2021 at 05:50 PM (aztimm's training blog)
    Haven't posted in months. I've been swimming, but mostly longer sets, more geared for open water swimming.

    I used to do a wrap-up for swimming, so here goes:

    Pools/open water I swam at in 2020 (roughly in order from Jan 1 onward):

    * 24 Hour Fitness: Round Rock, Texas
    * Sendero Springs Pool: Round Rock, Texas
    * Barton Springs Pool: Austin, Texas
    * Oryx Airport Hotel Swimming Pool, Doha Qatar
    * Brunswick Baths: Melbourne, VIC Australia
    * Williamstown Beach: Melbourne, VIC Australia
    * Portsea Beach: Portsea, VIC Australia (2500 & 1500m o/w swim events)
    * Centenary Aquatic Center: Brisbane, QLD Australia
    * The Valley Pool: Brisbane, QLD Australia
    * Port Willunga Beach: Port Willunga, SA Australia
    * Olympic Aquatics Centre, London UK
    * Deep Eddy Pool, Austin, TX
    * Emma Long Park/Lake Austin: Austin, TX
    * Creek Side Pool: Round Rock, TX
    * Low Water Crossing/Fritz Hughes Park/Lake Austin: Austin, TX
    * Scenic & Matthews Park/Lake Austin: Austin, TX
    * Highlands at Mayfield Ranch Community Pool: Round Rock, TX
    * Abiquiu Lake: Abiquiu, NM
    * Lake Nighthorse: Durango, CO
    * Bear Lake: Garden City, UT (the Bear Lake Monster swim event, 10k)
    * Rifle Gap Reservoir: Rifle, CO
    * Deer Creek Reservoir: Wallsburg, UT (the Deer Creek 10k swim event)
    * Strawberry Reservoir: Heber City, UT
    * Great Salt Lake: Magna, UT
    * Tennessee River: Chattanooga, TN

    All of the swims are in the USA, unless noted otherwise (I traveled to Australia and London in January).


    Despite limited swimming in March (I swam 17 days in March, my last on 3/18) and April (I got back in Lake Austin at Emma Long Park on 4/6 and swam 10 times/32 miles in April) the year ended up being by far my highest volume year ever. I've been keeping track since 2011, and I certainly don't think I swam this much prior to that:




    My 24 Hour Fitness gym has closed permanently; they have re-opened some other locations in town, but I just didn't feel comfortable going there...plus they are much further. I bought a 2 year pass from Costco, and they gave me a refund for half of it (I had used more than that).

    My local pool, Sendero Springs, re-opened on May 18. Initially they had some very generous hours, but unfortunately that didn't last. I really can't complain though, as I pay $60/year for my pool pass, and the hours are good enough that I can work with them.

    Austin pools briefly re-opened in early June. I swam at Barton Springs once; you had to reserve a session (the sessions were 90 minutes), they cleared the pool between sessions, etc. I did it once, it was ok, but then I decided the lakes were better.

    I've lived in metro Austin for 5 years now, and before this year I had only swum in local lakes for organized swim events. When the pools were closed a friend told me that he was swimming in Lake Austin at Emma Long park. I looked it up... The water temp was a bit brisk when I first swam (low/mid 60s), but it was either that or no swimming. I adjusted, and actually liked swimming there. Until late May, when the lake got too busy with boats, jet skis, and other stuff. So I moved upriver to Low Water Crossing. This is just beneath the Mansfield Dam, that forms Lake Travis. The water comes from deep down in Travis, so it is very cold...some readings we had were 58-64F. Since I had signed up for the Bear Lake swim, the cool water swimming worked perfectly.

    I swam 2 more organized swims, in July and August, both in Utah. The Bear Lake Monster (10k) swim was simply amazing, but tough. The water was so clear, and very blue. It was my slowest 10k swim yet, as there is considerable chop (tons of boat traffic, and it is a big lake), but I really enjoyed it. Deer Creek is another good swim; the lake conditions are pretty good. Most of this swim takes place in a cove without boat traffic. I'd highly recommend both of these swims.

    Overall, as far as swimming in 2020, I can't complain at all. I made the most of it.


    Here is a list of events I'm thinking of for 2021:

    * the SC_R legs of the SCAR Lake Swims in Arizona
    * The USMS open water championship (both days) in Boerne, TX
    * Great Salt Lake 10k
    * Bear Lake Monster swim 10k
    * Deer Creek reservoir 10 mile (with this I'd complete the Utah, "triple crown")
    * Swim the Suck, 10 miles on the Tennessee river near Chattanooga
    * at least some (or maybe all) of the Highland Lakes Challenge, here near Austin, TX

    It is a bit aggressive, with something every month from April to October, except September. We'll see what events actually happen, and what happens with my body through the year, and go from there.

    Not sure what the local meet schedule will look like. If there's a local LCM meet at the Austin Swim Club again (and I feel safe doing it), I'll do that one, usually in June. Our zone usually has a meet in late July/early August, and again, I'll probably do that if I can work it in with everything else.

    Here's a collage of some swimming memories from 2020:

    Updated January 5th, 2021 at 09:36 PM by aztimm

    Categories
    Masters Swim Meets / Events , Planning
  16. Thursday 12/31/2020

    PM SCY Solo (beginning and end) and w/ Trip (middle) @ LRRC

    "This little piggy gets busy and stuff."
    ~ Das EFX

    "Ten thousand thundering typhoons!"
    ~ Captain Haddock

    Air Temp: 34 and rainy
    Pool Temp: 82

    8x500 FR kick H.A.S. w/ fins + SNKL
    1 @ 7:00
    3 @ 6:30
    2 @ 6:15
    2 @ 6:30

    400 EZ

    10x200 @ 2:35 PINK
    5x100 @ 1:30 FR swim last 25 no breath

    100 EZ

    14x200 @ 3:00 FR kick w/ fins + BD

    200 FLOAT

    Total: 10000

    Updated January 3rd, 2021 at 12:49 PM by Calvin S

    Categories
    Swim Workouts
  17. 12|29|20 SCY

    by , December 29th, 2020 at 04:29 PM (Blog)
    Just a swim to maintain minimal levels of chlorine in the blood. Will soon be in a different location until spring, not sure yet if routine swimming will be an option.

    SCY
    525 fr snorkel
    525 bk fins
    50 floppy fish snorkel
    50 floppy fish bk
    250 flutter kick
    Categories
    Uncategorized
  18. Tuesday 12/29/2020

    AM SCY Solo @ LRAC

    500 (25 FR swim/25 FR side-kick)

    20x200 @ 3:00 kick w/ fins
    10 - H.A.S. w/ SNKL
    10 - w/ BD

    500 FLOAT

    Total: 5000
    Categories
    Swim Workouts
  19. Monday 12/28/2020

    AM SCY Solo @ LRAC

    10x100 @ 1:30 25 FR side-kick/25 FR swim

    12x300 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

    14x100
    1 @ :10 rest EZ/FLOAT
    1 @ 1:45 FR side-kick

    Total: 6000
    Categories
    Swim Workouts
  20. Sunday 12/27/2020

    AM SCY Solo @ LRRC “Recovery, Aerobic Kicking”

    4000 FR kick H.A.S. HOLD UNDER 50:00 (1:15/100) w/ fins + SNKL (48:51 - 1:13.25/100)

    200 FLOAT

    Total: 4200
    Categories
    Swim Workouts