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  1. 3|28|19 day 13

    Did a meet last weekend. Not a good performance here from nonexisting preparation for racing. Instead of resting or training, I finished pulling out this tree stump. Also spent too much energy using 18 chainsaw intended for branches. Remember next time for projects as such, to rent a 24 saw
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    Well, the 100 fr was about 7 entire seconds slower than 2016 lol. It seems the lagging is from the block, likely holding back, playing it safe, but the turns were half stroke too late. The meet did offer 25s, but limited number of available timers kept the touch-pad assembly at the block side of the pool, so we had to start from the tile with a stainless steel corner beam, 12 back from wall. Not ideal setup for a lanky geezer.

    Was not a total waste of effort, in fact a total opposite. It pointed out what I need to work on to get back up to the curve. 50 fr 2.5 seconds off where it would be. Over 1 second can be lost on the start and turn alone, and another second with 5 months of training. Well see

    Todays swim LCM pool (13th swim for 2019)
    Swam in the short, 12m section to practice turns
    About 30 minutes of free with snorkel, 10 minutes of which was resting. Also did some bk and br.

    Then 12 x 24m (with turn) nb fr, dive from side, rested about 20 -40 seconds between.

    Then a 50 lcm flutter kick for time with snorkel- 0:51
    50 lcm easy frog kick

    Updated March 29th, 2019 at 09:52 AM by __steve__

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  2. Thursday 3/28/19

    PM Weights @ LRRC "Last weight session!"
    PM SCY w/ Trip @ LRRC "Mile Pace"

    Weights:

    1x8 BB RDL (65#)
    1x8 BB back squat (65#)
    1x8 S-leg glute (70#)
    1x8 S-leg curl (30#)
    1x8 S-leg extension (30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ :35 SMOOTH
    4x25 @ :35 V.S.
    300 swim every 4th 25 scull w/ SNKL
    200 FR kick SMOOTH w/ BD

    3x
    250 @ 4:00 light D1-3 pull w/ paddles + SNKL (3:07, 3:04+, 2:58+)
    3x100 @ 1:30
    RD1 @ MP+1 (1:02+, 1:01, 1:01)
    RD2 @ MP (1:00-, 1:00-, 1:00)
    RD3 @ MP-1 (:59-, :59-, :59)
    **Bonus 1:00 REST before RD3

    150 EZ

    Total: 3200

    Well my "mile pace" work was all over the place. Wrote the workout as I intended to do it, but looking at the results it was more like MP, MP-.5, MP-1.5 !! Starting to find the easy speed (first 6-7 strokes of each 100).
  3. Borrowed from a Friend - 3/28/19

    My best friend from college and her sister were both swimmers with me at Navy, and her sister still swims. We've been texting workouts back and forth so this one is from her. The intervals are for scm (I know I typically post in syc), so you may want to adjust if you're swimming yards.

    This is all for me for the weekend - going to an out of town wedding with no place to swim so I'll see you all Monday!

    W/U (1500):

    500 free
    400 pull
    300 IM k/d/s
    200 kick
    100 free

    Main (1500):

    5x100 sw @ 1:50 - :05/100
    2x200 pull desc @ 3:00
    4x75 IMO k/d/s by 25 @ 1:30
    2x100 kick @ 2:00
    4x25 1 breath @ :30

    W/ Fins (900):

    300 kick
    3x100 kick FAST @ 2:00
    4x50 drill @ 1:00
    4x25 FAST @ :30

    100 easy

    Total: 4000

    Updated March 28th, 2019 at 01:49 PM by rmjenkins14

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    Swim Workouts
  4. 3/28/19 Workout

    by , March 28th, 2019 at 08:49 AM (Swimming Through Jello)
    3/28/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

    3x{100 fr 1:30
    75 br 1:20
    50 bk 1:10
    25 fl 1:00
    100 IM 1:40
    75 fr 1:20
    50 br 1:00
    25 bk :40
    100 ez 2:20}
    Each 100-75-50-25 was choose 1 drill, 2 technique, 1 sprint. Did 25 fl/25 bk, 50 bk/100 IM, 25 fl/50 br fast by round.

    2 starts + 25 ez

    200 warmdown

    3300y
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