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  1. Friday 6/5/2020

    AM LCM Solo @ LRRC

    Air Temp: 73
    Pool Temp: 79+

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 rest

    3x
    300 @ 4:45/4:40/4:35 FR kick H.A.S. w/ fins + SNKL
    300 @ 4:15/4:10/4:05 150 FR kick H.A.S./150 swim w/ fins + SNKL
    300 @ 3:45/3:40/3:35 FR swim w/ fins
    100 FLOAT

    2x100 @ 1:20 SMOOTH
    600 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  2. 6|3|20 LCM

    Speed workout

    100 bk fins
    200 drill fins
    100 1 arm fr drill

    On 4:00:
    50 fr fins 30
    50 fr fins 27
    *50 fr fins collision

    *hit another swimmer head-on @40m on my side of the lane. I will never assume anyone will swim in the predetermined area again. The combined impact about 3m/s. I seem fine and the other swimmer didn’t seem concerned.
    Just left the pool

    Updated June 4th, 2020 at 04:18 PM by __steve__

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  3. Tuesday 6/2/2020

    AM LCM Solo @ LRRC

    Air Temp: 63
    Pool Temp: 76+

    5x100 @ :10 rest FR side kick
    10x50 @ :10 rest FL kick on back H.A.S.

    3x
    2x300 @ :10 rest FR kick H.A.S. w/ fins + SNKL
    300 @ :10 rest FL kick w/ fins + BD
    100 @ :20 rest EZ

    Total: 4000
    Categories
    Swim Workouts
  4. 5|31|20 LCM



    200 fr wu with fins

    4 x 50 fr on 1:00 fins

    • 0:30, 0:32, 0:35, 0:40+


    2.1 km bk with fin

    • 35:40 (3 ea goggle adjs)


    50 flutter kick hard effort

    50 frog kick ez


    Categories
    Uncategorized
  5. Monday 6/1/2020

    AM LCM Solo @ LRRC "Threshold Kicking"

    Air Temp: 63
    Pool Temp: 77

    5x100 @ :10 rest FR side kick

    3x100 @ 1:55 FR kick w/ BD
    1:55 REST
    3x100 @ 1:55 FR kick w/ BD
    1:55 REST
    2x100 @ 1:55 FR kick w/ BD
    1:55 REST
    2x100 @ 1:55 FR kick w/ BD
    1:55 REST
    100 @ 1:55 FR kick w/ BD
    1:55 REST
    100 @ 1:55 FR kick w/ BD
    1:55 REST

    10x200 @ :10 rest 25 FR/25 FL kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  6. Saturday 5/30/2020

    PM LCM Solo @ LRRC "Hypoxic"

    6x100 @ :10 rest
    #1 - side kick
    #2 - 25 single arm FR/50 side kick/25 single arm FR
    #3 - FL kick on back H.A.S.

    4x400 @ :20 rest w/ fins + SNKL
    odd: FR kick H.A.S. w/ rolling** 25 UW + 12.5M UW off all walls
    even: FL kick w/ BD

    1:00 REST

    400 alternating 25 UW/25 FR kick H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 2800

    ** first 100, first 25 UW, second 100, second 25 UW, etc.
    Categories
    Swim Workouts
  7. Friday 5/29/2020

    PM LCM Solo @ LRRC “just a quick dip to cool off”

    Air Temp: 82
    Pool Temp: 79

    400 various styles of FR/FL kick

    100 FAST FR kick FOR TIME w/ BD (1:36+)

    3x100 @ 2:30 “Rouse 100s” w/ fins

    200 FLOAT

    Total: 1000
    Categories
    Swim Workouts
  8. Thursday 5/28/2020

    PM LCM Solo (last 4x300 w/ Trip) @ LRRC

    Air Temp: 73
    Water Temp: 77
    *Started practice in a driving rain storm. Finished with blue skies.

    4x100 @ :10 rest FR side kick
    10x300 @ 5:00 FR kick H.A.S. w/ fins + SNKL

    Total: 3400
    Categories
    Swim Workouts
  9. 5|28|20 LCM with garbage kickage

    100 fr ez wu
    2x:
    100 one arm fr, breathe bilaterally
    100 Ervin fr drill
    8 x 50 flutter kick on 0:30 rest

    was enough

    Updated June 1st, 2020 at 04:20 PM by __steve__

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  10. Wednesday 5/27/2020

    AM LCM Solo @ LRRC

    Air Temp: 64
    Pool Temp: 76

    3x100 @ :10 rest I.M. kick on back H.A.S.
    3x100 @ :10 rest FR kick on side

    10x200 @ 3:20 FR kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 2900
    Categories
    Swim Workouts
  11. 5|27|20 LCM

    100 fr ez wu
    4 x 50 fr fins on 1:00 (31-34)
    5 x 50 fr fins on 4:00 (31, 30, 29, 28, 28)
    50 kick

    Swimming portions were the easy part, the in-betweens got painful. My right side all the way down to my ankle felt much more than the left for some reason

    The news about such a great swimmer being struck by a craft quite upsetting. I pray he recovers fully.

    Updated June 1st, 2020 at 09:51 AM by __steve__

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  12. Tuesday 5/26/2020

    AM SCY Solo @ LRRC

    200 swim every 4th 25 head-up scull
    200 kick every 3rd 25 BR w/ BD
    200 I.M. drill

    10x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    8x25 @ :10 rest kick on back H.A.S.
    odd: BR
    even: FL

    Total: 2800
    Categories
    Swim Workouts
  13. 5|25|20 LCM

    100 bk with fins wu
    1K bk fins ~16:30
    100 bk with fins ez
    4 x 100 drill + 4 pullups
    2 x 50 kick
    8 X 50 drill
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    Uncategorized
  14. Sunday 5/24/2020

    PM LCM Solo @ LRRC “Recovery”

    Air Temp: 82
    Pool Temp: 76

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 swim
    300 @ 3:45 swim
    1:15 REST

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    3x100 @ 1:30 SMOOTH
    2x50 @ :10 rest w/ buoy + SNKL
    #1 - progressive scull
    #2 - 25 pull/25 fast catch scull (aka “doggy paddle“)

    Total: 2600

    Updated May 27th, 2020 at 03:32 PM by Calvin S

    Categories
    Swim Workouts
  15. 5|22 & 5|23 LCM

    5|22
    500 bk with fins 8:20
    50 ez fins
    50 head-up fly-kick fr fins
    50 ez
    50 head-up fly-kick fr fins
    50 free kick
    50 ez kick


    5|23
    100ez
    4 x 50 fr fast fins on 3-5:00 (0:29’s)
    Categories
    Uncategorized
  16. Saturday 5/23/2020

    PM LCM Solo (w/ Srdan as "Chief Split-Getter" and Trip + Marvin spectating) "Acid Trippin'" or "Six on Five"

    Air Temp: 87
    Pool Temp: 75
    (Really cannot get much better conditions than that)

    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

    4x50 @ :40 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    100 EZ

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

    Total: 3100

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)
    3/2/19 (SCY) - 53.05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)
    6/8/19 (LCM) - 1:04.60* (31.00/33.60), 1:03.62 (30.80/32.82), 1:05.71 (31.65/34.06), 1:06.08 (32.33/33.75), 1:07.56 (32.48/35.08), 1:07.51 (32.60/34.91) (Finis Brief, *forgot to remove drag suit on #1)
    2/2/20 (SCY) - 53.5, 55.6, 56.2, 56.8, 56.1, 56.9 (Nike Brief)
    5/23/20 (LCM) - 1:02.78 (29.92/32.86), 1:04.50 (31.08/33.42), 1:04.75 (30.90/33.85), 1:05.78 (31.68/34.10), 1:06.56 (32.16/34.40), 1:07.07 (32.10/34.97) (Nike Brief)

    SHOUT OUT: Srdan, for sticking around to time me. I really hit the wall after #4. This set is so much tougher when done LCM! I didn't feel like I died too much, but I will definitely be feeling this set tomorrow!
    Categories
    Swim Workouts
  17. Thursday 5/21/2020

    PM LCM w/ Trip @ LRRC "Recovery"

    Air Temp: 81
    Pool Temp: 73++

    500 swim every 4th 25 head-up scull

    10x200 @ 3:00 SMOOTH

    Total: 2500

    Nothing special today. Trip was being weird on the last couple 200s, but other than that, very nondescript practice today.

    Updated May 22nd, 2020 at 10:08 AM by Calvin S

    Categories
    Swim Workouts
  18. 5|21|20 LCM

    <20 minutes due to weather. Yesterday no swim also due weather.

    50 fr 0:43 rest 3:00
    50 fr 0:35 rest 4:00
    50 fr fins 0:29 rest 4:00
    400 bk with fins
    50 fr fins breathe 2x
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    Uncategorized
  19. Wednesday 5/20/2020

    AM LCM Solo @ LRRC

    Air Temp: 55*
    Pool Temp: 70
    * So much cooler because I swam at 6:00 am.

    2x300 @ :20 rest w/ SNKL
    #1 - 75 FR/25 H.A.S. kick
    #2 - 75 FR/25 scull

    4x200 @ 2:40 (2:37, 2:38, 2:38, 2:38)
    1:20 REST
    3x200 @ 2:40 (2:36, 2:38, 2:37)
    1:20 REST
    2x200 @ 2:40 (2:34, 2:35)
    1:20 REST
    200 @ 2:40 (2:27) <-- N.S. 1:14/1:13

    9x100 @ 1:40 SMOOTH FR kick w/ fins + BD

    Total: 3500

    Updated May 20th, 2020 at 05:56 PM by Calvin S

    Categories
    Swim Workouts
  20. 5|19|20 LCM

    First swim since last blog entry


    3 x 50fr/50bk/100 fr on 6:00
    2 x 50fr/150bk (fins) on 5:00
    1 x 50fr/50bk (fins)
    4 x 50 flutter kick on 2:00


    My right ankle needs to break back in to swimming

    Updated May 19th, 2020 at 06:47 PM by __steve__

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    Uncategorized