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  1. Friday 11/27/2020

    PM SCY Solo @ LRRC

    20x200 @ 2:50 FR kick H.A.S. w/ fins + SNKL

    10x100 @ :10 rest
    odd: FLOAT
    even: FR kick 25 UW/25 side

    Total: 5000
    Categories
    Swim Workouts
  2. Wednesday 11/25/2020

    PM SCY w/ Trip (200s), Larry and Srdan (25s) @ LRRC

    500 swim every 4th 25 head-up scull

    10x200 @ 2:35
    2 - 2 breaths max 2nd/4th 50s
    1 - SMOOTH
    2 - 1 breath max even 25s
    1 - SMOOTH
    2 - 75 SMOOTH/25 no breath
    1 - SMOOTH
    1 - RED (2:05+)

    4x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns

    7x100 @ :10 rest 75 FR kick H.A.S./25 scull w/ SNKL
    6x25 @ :40 12.5 UW FL kick on back/12.5 EZ
    6x25 @ :40 UW FL kick w/ fins

    8x25 @ :30 FAST (first 3 NO BREATH)
    50 EZ
    6x25 @ :30 FASTER
    50 EZ
    4x25 @ :30 FASTER THAN BEFORE

    250 EZ

    Total: 5000
    Categories
    Swim Workouts
  3. Monday 11/23/2020

    AM SCY Solo @ LRRC

    6x300 w/ fins + SNKL
    1 @ 4:15 FR kick H.A.S.
    1 @ 4:00 150 FR kick H.A.S./150 swim
    1 @ 3:45 swim

    200 EZ

    Total: 2000
    Categories
    Swim Workouts
  4. Sunday 11/22/2020

    PM SCY w/ Larry, Doug, and Dr. J (first half) and Solo (second half) @ LRRC

    4x100 @ 1:50 75 FR side kick/25 scull

    7x25 @ :40 UW kick
    odd: FR
    even: FL
    125 EZ
    7x25 @ :45 STRONG FR kick w/ BD
    125 EZ

    50 FR NO BREATH
    50 BK EZ

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

    100 EZ

    Total: 2700
    Categories
    Swim Workouts
  5. Saturday 11/21/2020

    AM SCY Solo @ LRRC

    18x100 @ 2:00
    1 - 75 FR side kick/25 scull
    1 - 75 FL H.A.S. on back/25 scull
    1 - 75 one-arm FR/25 scull

    20x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 6000
    Categories
    Swim Workouts
  6. Friday 11/20/2020

    AM Solo and PM w/ Doug and Dr. J (for part of workout) SCY @ LRRC

    AM Swim:

    10x100 @ :10 rest w/ SNKL
    odd: 75 FR kick H.A.S./25 scull
    even: 75 one-arm FR/25 scull

    10x100 @ :10 rest kick
    odd: FL H.A.S. on back
    even: FR side-kick

    Total: 2000

    PM Swim:

    200 kick

    8x
    4x12.5 @ :40 rest variable speed kick
    RDs 4-8 w/ fins

    10x150 @ 2:30 FR kick first/last 25 "submarine" w/ fins + BD

    400 FLOAT

    Total: 2500

    Updated November 20th, 2020 at 08:11 PM by Calvin S

    Categories
    Swim Workouts
  7. Thursday 11/19/2020

    AM SCY Solo @ LRRC "Plain, Boring, and Early AF in the Morning!"

    Had less than hour to swim, and my window was only open at 5:00 am when the LRRC opens its doors.

    8x500 @ 7:00 kick w/ fins
    1 - FR side
    1 - FL on back H.A.S.
    1 - FR H.A.S. w/ SNKL
    1 - FR w/ BD

    Total: 4000
    Categories
    Swim Workouts
  8. Wednesday 11/18/2020

    AM SCY Solo @ LRRC

    12x100 @ :10 rest w/ SNKL
    3 - 75 one-arm FR/25 scull
    3 - 75 FR kick H.A.S./25 scull

    18x100 @ 1:30 FL kick H.A.S. on back w/ fins

    5x100 @ 1:40 75 one-arm FR/25 scull w/ SNKL

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

    Total: 5000
    Categories
    Swim Workouts
  9. Tuesday 11/17/2020

    PM SCY w/ Trip @ LRRC

    10x100 @ :10 REST kick w/ SNKL
    5 - 25 side/25 H.A.S./25 side/25 scull
    5 - 25 H.A.S./25 side/25 H.A.S./25 scull

    400 FL kick on back H.A.S. w/ fins

    10x200 @ 2:35 FR kick H.A.S. w/ fins + SNKL

    100 FLOAT

    Total: 3500
    Categories
    Swim Workouts
  10. Monday 11/16/2020

    AM SCY Solo @ LRRC

    Air Temp: 37

    10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL

    4x500 @ 7:00 kick w/ fins
    #1 - FR H.A.S. w/ SNKL
    #2 - FL H.A.S. on back
    #3 - FR H.A.S. w/ SNKL
    #4 - FR side kick

    300 FLOAT

    15x100 @ 1:30 SMOOTH FR kick w/ fins + BD

    200 FLOAT

    Total: 5000
    Categories
    Swim Workouts
  11. Sunday 11/15/2020

    PM SCY Solo @ LRRC "Hypoxic Sunday"

    500 swim every 4th 25 head-up scull

    400 @ 5:00 pull w/ SNKL
    4x100 @ 1:20 2nd/4th 25 1 breath max
    300 @ 3:45 pull w/ SNKL
    4x75 @ 1:10 swim "Claire Lockridge"
    200 @ 2:30 pull w/ SNKL
    4x50 @ :50 1 breath max each 25
    100 @ 1:15 pull w/ SNKL
    4x25 @ :30 swim NO BREATH

    5x200 @ 3:10 FR kick first/last 25 "submarine" w/ fins + SNKL

    500 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  12. Saturday 11/14/2020

    AM SCY w/ Srdan @ LRAC* "Broken 200s, Pro Style!"

    * For a change of scenery, Srdan and I hit up the Little Rock Athletic Club. Their pool is under a bubble, and I realized it is the first time since early April that I swam under some sort of "shelter!"

    Some random lady: Hey, why aren't y'all swimming at the U.S. Open Championships that are going on right now?

    Me: Because sometimes its polite to give other people a chance to win.

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

    4x100 @ 1:20 D1-4
    4x25 @ :40 V.S. FR kick w/ BD

    10x25 @ :45 FR perfect stroke! w/ chute (half open)
    :30 REST
    6x75 @ 1:15 D1-3, 4-6
    :30 REST
    10x25 @ :45 FR perfect stroke! w/ chute (half open)

    4x
    50 @ :50
    25 @ :25
    50 @ :50
    25 @ :30
    50 @ :50
    150 EZ

    Results:
    #1 - 1:47+
    #2 - 1:46-
    #3 - 1:48-
    #4 - 1:43+
    ^^^


    12x50 @ :50 SMOOTH FR kick w/ fins + BD

    Total: 4150
    Categories
    Swim Workouts
  13. Friday 11/13/2020

    AM SCY and PM SCY Solo @ LRRC

    AM Swim:

    6x300 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

    6x200 @ 2:30 PINK

    100 EZ

    Total: 3100

    PM Swim:

    10x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 FR swim
    1 @ 1:40 50 FR kick H.A.S./50 FR swim
    1 @ 1:30 25 FR kick H.A.S./75 FR swim
    1 @ 1:20 FR swim

    6x150 @ 2:30 FR kick first/last 25 "submarine kick" w/ fins + BD
    100 FLOAT

    4x100 @ 1:10 PINK
    1:10 REST
    3x100 @ 1:10 PINK
    1:10 REST
    2x100 @ 1:10 PINK
    1:10 REST
    100 @ 1:10 PINK

    6x50 @ :50 FL kick H.A.S. w/ fins + SNKL

    Total: 3300
    Categories
    Swim Workouts
  14. 45 Min Swim - Aerobic Swim/Pull

    Hey all,

    Posting again after being gone awhile - I've been adapting all my swims to be 45-50 min because that's the only time slot I get at my local Y (by reservation only). Figured some folks may be in the same boat, so I'll start sharing my shorter workouts again. Enjoy!

    Warmup + Main (2k):
    4x200 @ 3:00 - swim desc 1-4
    4x150 @ 2:00 pull smooth
    4x100 @ 1:30 - swim desc 1-4
    4x50 @ :40 pull just make

    100 easy

    Kick/Stroke (400):
    2X: (rd 1 fly, rd 2 primary stroke)
    8x25 @ :30 w/ fins:
    odd - kick on back
    even - swim

    100 easy w/d

    Total: 2600 scy

    Website: www.thelaneline.com
    FB/IG
    Categories
    Swim Workouts
  15. Wednesday 11/11/2020

    AM SCY Solo @ LRRC "Shoulder Vacation Day #3"

    10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL

    4x500 @ 7:00 kick w/ fins
    #1 - FL on back
    #2 - FR w/ BD
    #3 - FR H.A.S. w/ SNKL
    #4 - FR w/ BD

    500 FLOAT

    Total: 3500
    Categories
    Swim Workouts
  16. Tuesday 11/10/2020

    AM SCY Solo @ LRRC "Shoulder Vacation Day #2"

    10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL

    10x200 @ 2:45 w/ fins
    odd: FR kick w/ BD
    even: FR side kick

    500 FLOAT

    Total: 3500
    Categories
    Swim Workouts
  17. Monday 11/9/2020

    AM SCY Solo @ LRRC "Shoulder Vacation"

    10x100 @ :10 rest FR kick H.A.S. w/ SNKL

    6x400 @ 6:00 w/ fins
    1 - FL kick on back H.A.S.
    1 - FR kick H.A.S. w/ SNKL
    1 - 50 FL/50 FR kick w/ BD

    100 FLOAT

    10x50 @ 1:00 FR side kick

    500 SMOOTH FR kick w/ fins + BD

    Total: 4500
    Categories
    Swim Workouts
  18. Sunday 11/8/2020

    PM SCY Solo @ LRRC "Keepin' It Movin'"

    700 @ 8:45 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    7x100 @ 1:15 WHITE
    :30 REST
    600 @ 7:30 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    6x100 @ 1:15 WHITE
    :30 REST
    500 @ 6:15 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    5x100 @ 1:10 PINK
    :25 REST
    400 @ 5:00 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    4x100 @ 1:10 PINK
    :20 REST
    300 @ 3:45 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    3x100 @ 1:05 RED
    :30 REST
    200 @ 2:30 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    2x100 @ 1:05 RED
    :20 REST
    100 @ 1:15 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    100 @ 1:05 RED

    100 EZ

    Total: 7100
    Categories
    Swim Workouts
  19. Saturday 11/7/2020

    PM SCY w/ Srdan + Trip + Doug as Chief Split-getter* @ LRRC "Lactate Tolerance"

    I'm faster when no one times me. ~ Trip Strauss

    I would have been faster if no one had timed me. ~ Srdan Markovic

    *So if the above two jokers have complaints about their times, they can take it up with him!

    1000 SKIPS

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:00 "Claire Lockridge" pull w/ paddles
    4x50 @ :40 D1-4
    4x25 @ :30 V.S.
    300 EZ

    4x
    4x25 @ :45 FAST (dive #1)
    1:00 REST
    100 @ 4:00 DIVE FAST
    No warm down between rounds!

    1100 assorted kicking/swimming w/ fins + BD + beer

    Total: 4200

    Results:
    Calvin:
    #1 - 53.8 (26.1/27.7)
    #2 - 53.7 (25.8/27.9)
    #3 - 53.8 (26.1/27.7)
    #4 - 53.5 (25.7/27.8)

    Srdan:
    #1 - 53.7
    #2 - 56.4
    #3 - 57.1
    #4 - 55.4

    Trip:
    #1 - 2:11.9 (1:04.5/1:07.4)
    #2 - 2:12.3 (1:04.9/1:07.4)
    #3 - 2:12.0 (1:04.9/1:07.1)
    #4 - 2:11.9 (1:05.0/1:06.9)
    **Trip did 4x200 @ 8:00

    Updated November 8th, 2020 at 12:29 AM by Calvin S

    Categories
    Swim Workouts
  20. Friday 11/6/2020

    PM SCY w/ Trip @ LRRC

    800 (300 swim/100 kick w/ BD)
    600 (200 pull w/ buoy/100 kick H.A.S.) w/ SNKL
    400 (100 swim/100 kick w/ BD)
    200 I.M. drill

    300 EZ FR kick w/ fins + BD (just keeping the body moving while Trip finished warming up)

    2x100 @ 2:00 RED I.M. (1:05-, 1:03+)
    2x150 @ 2:00 PINK FR
    2x100 @ 2:00 RED I.M. (1:04+, 1:04)
    2x150 @ 2:00 PINK FR
    2x100 @ 2:00 RED I.M. (1:04++, 1:03-)

    5x100 @ 1:30 SMOOTH FR focus on perfect stroke

    Total: 4000
    Categories
    Swim Workouts
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