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  1. Monday 9/28/2020

    PM SCY Solo @ LRRC "Straight out of Tall Paul's Log Book"

    400 swim ever 4th 25 head-up scull

    3x200 @ 2:30 D1-3 (2:22, 2:18, 2:13)
    50 @ 1:00 EZ
    3x200 @ 2:25 D1-3 (2:19, 2:16, 2:12)
    50 @ 1:00 EZ
    3x200 @ 2:20 D1-3 (2:16, 2:13, 2:11)
    50 @ 1:00 EZ
    3x200 @ 2:15 D1-3 (2:13, 2:11, 2:09)
    150 @ 3:00 EZ
    3x200 @ 2:30 D1-3 HOLD UNDER 2:10 (2:08-, 2:07+, 2:07-)

    500 EZ FR kick w/ fins + BD

    Total: 4200
    Categories
    Swim Workouts
  2. 9/28/20 Workout

    by , September 28th, 2020 at 05:36 PM (Swimming Through Jello)
    Monday, 9/28/2020 Garage Workout

    5 min general warmup

    Pause Back Squat - 45/3, 135/3, 185/3, E:90 - 235/3x5

    8 rounds, 1:00 on, 1:00 off
    o - burpees (17, 18, 19, 21)
    e - RKBS 53# (40, 41, 42, 44)

    50 glute raises
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  3. 9/26/20 Workout

    by , September 28th, 2020 at 09:19 AM (Swimming Through Jello)
    Saturday, 9/26/2020 Pool Workout

    4x50 RIMO dr/sw 1:00
    4x50 RIMO b/ez :55

    2x(25 fl :10R + 50 bk :15R + 75 br :20r + 100 fr :20r)

    3x400 IM 6:30
    1 - dr/sw x25
    2 - st/fr x25
    3 - sw

    4x(3x100 1:30) o rd - sw, e rd - p
    1 - br3
    2 - br left side
    3 - br right side

    200 ez

    3x25 off blocks + 25 ez

    2x(4x25 :30 VS)
    rd 1 - k w/board, rd 2 - fl

    150 ez

    4000y
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  4. Saturday 9/26/2020

    PM SCY w/ Srdan @ LRRC "VO2 MAX"

    400 swim every 4th 25 head-up scull
    300 pull
    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

    8x50 @ :45 BLUE/200 PACE (:27-, :27, :28-, :28-, :27+, :28-, :28, :28-)
    100 @ 3:00 EZ
    6x50 @ 1:00 BLUE/200 PACE (:27-, :27, :27, :27, :27, :27)
    100 @ 3:00 EZ
    4x50 @ 1:15 PURPLE/FASTER THAN 200 PACE (:25.9, :26.1, :26.2, :26.2)
    100 @ 3:00 EZ
    2x50 @ 1:30 PURPLE/FASTER THAN 200 PACE (:25.4, :25.4)

    500 EZ/FLOAT/scull

    Total: 3300

    SHOUT OUT: Srdan, for pulling an impressive double (or triple?)! When he arrived on deck he informed me that he had already done a swim and a lift all before noon. And here he was at 3:00 pm prepping to do a VO2 max set. My training partner was going hard in the yard today. He also, as usual, threw down the fastest 50 of the bunch, with a swift 24.9 on first 50 of the last set of two. The first eight for me were tough, and I was a little concerned how the rest of the set would go, but I really felt great on the last twelve.
    Categories
    Swim Workouts
  5. Friday 9/25/2020

    PM SCY Solo @ LRRC "I.M."

    400 swim every 4th 25 head-up scull

    2x
    3x100
    RD1 @ 1:40 I.M.
    RD2 @ 1:30 FR PINK
    3x50 @ :50 HOLD UNDER :32
    :30 REST

    3x100 @ 1:10 PINK pull w/ paddles
    300 @ 3:45 RED I.M.
    2x200 @ 2:20 PINK pull w/ paddles
    2x200 @ 2:30 RED I.M.
    300 @ 3:30 PINK pull w/ paddles
    3x100 @ 1:15 RED I.M.

    7x100 @ :15 REST FR kick last 25 head down no breath w/ fins + BD

    Total: 4000
    Categories
    Swim Workouts
  6. 9/25/20 Workout

    by , September 25th, 2020 at 11:51 AM (Swimming Through Jello)
    Friday, 9/25/2020 Garage Workout

    5 min general warmup + barbell warmup

    Squat Snatch - 95/2, 115/2, 135/1, 155/1, EMOM 170/1, 175/1, 180/1, 185/1, 190/1, 195/1, 200/1, 205/1, 210/f,f,f

    Bah, humbug. Pull on 210 felt great but got spit out at the top every time. Power snatches have helped my pop but I have to work on the catch now.

    For time:
    10 burpees
    10 burps + 25 pushups
    10 burps + 25 PUs + 50 lunges
    10 burps + 25 PUs + 50 ls + 75 situps
    10 burps + 25 PUS + 50 ls + 75 SUs + 100 squats
    17:58
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  7. 9/24/20 Workout

    by , September 24th, 2020 at 09:00 AM (Swimming Through Jello)
    Thursday 9/24/2020 Pool Workout

    3x(100 fr 1:30 + 100 IM 1:40 + 100 bk 1:50 + 100 k 2:00)

    25x50 add-on pyramid up to:
    double arm back 1:00 + 1-arm fly :55 + back swim :50 + free :45 + free :40

    4x100 fr 1:30
    125 k/dr ez
    3x100 fr 1:20
    125 k/dr ez
    2x100 fr 1:10
    125 k/dr ez
    1x100 fr fast

    175 warmdown

    4000y
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  8. 9/23/20 Workout

    by , September 23rd, 2020 at 03:08 PM (Swimming Through Jello)
    Wednesday 9/23/2020 Garage Workout

    5 min warmup + barbell warmup

    Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM 175/1,1,1, 180/1,1, 185/1,1, 190/1,1, 195/1

    Snatch Deadlift - 235/3,3,3

    EMOM 10 alternating:
    o - Barbell Row x5 - 135, 145, 155, 165, 175
    e - Ring Dips - 8, 9, 10, 11, 12

    50 glute raise + hold
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  9. Tuesday 9/22/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 66 (and rainy!)
    Pool Temp: 73

    5x400 @ :20 rest
    #1 swim every 4th 25 head-up scull
    #2 FR kick w/ fins + BD
    #3 I.M. 50 dr/50 sw
    #4 pull w/ SP + SNKL
    #5 N.S. (2:36/2:30)

    3x300 @ 4:30 HOLD UNDER 4:00 (3:59, 3:53+, 3:54)
    :30 REST
    3x200 @ 2:50 HOLD UNDER 2:30 (2:27, 2:26+, 2:28-)
    1:00 REST
    3x100 @ 1:20 HOLD UNDER 1:10 (1:08+, 1:09+, 1:09-)

    7x100 @ 1:45 swim every 4th 25 no breath w/ fins + SNKL

    Total: 4500
    Categories
    Swim Workouts
  10. 9/22/20 Workout

    by , September 22nd, 2020 at 11:26 AM (Swimming Through Jello)
    9/22/2020 Pool Workout

    Brrrr! Low 50s air temp, low to mid 70s water temp. Made it through 1:15 or so before the shivering got too bad!

    6x150 :20R o-fr, e-k/dr/sw ch

    200 neg split 80%->90% (1:07/1:07 oops...)
    6x(100 p 1:30 + 75 IM 1:20 + 50 k :55 + 25 fast :45)
    6x50 dr/sw ez 1:00
    200 neg split 90%->100% (1:04/1:02 yay!)
    6x25 dr/sw ez :30

    3x(4x25 3,2,1,0 br :30 + 4x25 VS :30)

    150 ez

    4000y
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  11. Monday 9/21/2020

    AM SCY Solo @ LRRC "Monday Morning Aerobic"

    6x300 w/ fins + SNKL
    1 @ 4:00 FR kick H.A.S.
    1 @ 3:45 150 FR kick H.A.S./150 swim
    1 @ 3:30 swim

    2x
    3x150 @ 2:00 D1-3 (RD1 to PINK, RD2 to RED)
    5x100 @ 1:20 D1-5 w/ paddles (RD1 to PINK, RD2 to RED)
    6x75 @ 1:05 swim, 15M UW off every wall w/ fins
    4x50 @ :50 D1-4 (RD1 to RED, RD2 to BLUE)

    100 EZ

    Total: 5100
    Categories
    Swim Workouts
  12. 9/21/20 Workout

    by , September 21st, 2020 at 11:21 AM (Swimming Through Jello)
    9/21/2020 Garage Workout

    5 min general warmup

    Pause Back Squat - 45/5, 135/3, 185/3, on :90 230/3x5

    5 rounds on 3:00
    15 burpees
    30 RBKS 53#

    100 situps
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  13. 9/19/20 Workout

    by , September 21st, 2020 at 09:24 AM (Swimming Through Jello)
    9/19/2020 Pool Workout

    Got to swim at the really nice new MICDS pool. A far cry from the 3' deep Hilltoppers pool the rest of the summer!

    200 fr 3:00
    2x125 75 fl l/r/DPS + 50 bk 2:00
    200 fr 3:00
    2x125 75 bk l/r/DPS + 50 br 2:00
    200 fr 3:00
    2x125 75 br 50 2k/1p 25 DPS + 50 fr 2:00
    200 fr 3:00

    8x50 k IMO 1:00
    8x100 bk k descend 2:00 (1:23 -> 1:14+!)

    6x50 dr/sw ez 1:00

    10x50 p 1:00 -> :35 -> :55
    2x(75 build 1:15 + 25 k fast 5br rest + 25 sw fast 5br rest + 25 k fast 5br rest + 100 ez)
    7x50 p 1:00 -> :30

    200 ez

    4x25 off blocks fast (pool had nice blocks with wedges that we usually don't get to practice on)

    100 ez

    4750y

    I was totally exhausted after this practice, and legs were sore in the morning!
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  14. Saturday 9/19/2020

    PM* LCM @ LRRC w/ LRAD "Saturday Night Mayhem"
    *6:00-8:00 PM!!

    Air Temp: 73**
    Pool Temp 76
    ** But down to 68 by the time practice concluded.

    500 swim every 4th 25 head-up scull
    10x50 @ 1:05 catch-up drill w/ FAST kick w/ SNKL
    16x25 @ :40 UW kick w/ fins
    alternating:
    L side
    Back
    R side
    Stomach

    16x50 @ 1:10 swim w/ fins + paddles
    4 - V.S.
    4 - D1-4 to FAST

    6x200 @ 3:30 w/ SNKL
    done as:
    50 - 10 kick roll
    50 - 6 kick roll
    50 - 3/6 drill
    50 - build w/ 6-beat kick

    20x50 @ :50
    alternating:
    2 @ 200 PACE
    1 EZ

    600 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  15. 9/18/20 Workout

    by , September 18th, 2020 at 12:16 PM (Swimming Through Jello)
    9/18/2020 Garage Workout

    Lighter day today, feeling a little beat up.

    5 min general warmup + Barbell warmup

    OHS - 45/5, 135/3, 165/3, on :90 - 185/3,3,3,3,5

    Alternating -
    Knee jump + box jump x3 30" up to 45" (5 sets) on 1:00
    1/3 mi run d1-3 on 3:00 (1:49-1:40-1:32!)
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  16. Thursday 9/17/2020

    AM SCY Solo @ LRRC "Kickin' it"

    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

    3x
    3x100 @ 1:45/1:40/1:35 (by RD) FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3000
    Categories
    Swim Workouts
  17. 9/17/20 Workout

    by , September 17th, 2020 at 08:47 AM (Swimming Through Jello)
    9/17/2020 Pool Workout

    Back to the pool finally! Was a little chilly at first but got used to it surprisingly quickly.

    3x(100 fr 1:30 + 100 IM 1:40 + 100 bk 1:50 + 100 k 2:00)

    4x(50 fr 2 breaths per 25 1:00
    100 IM work turns 1:45
    150 IMO k 2:45
    200 fr d1-4 3:30 - 2:24/2:17/2:13/2:07)
    //Not great, but I'll take it after 2 weeks out.

    6x50 dr/sw ez 1:00

    4x(75 fr p br5 1:30
    50 bk p 1:00
    25 o-fl e-br p :30 fast)

    200 warmdown

    4300y
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  18. 9/16/20 Workout

    by , September 16th, 2020 at 02:49 PM (Swimming Through Jello)
    9/16/2020 Garage Workout

    5 min general warmup + barbell warmup

    Power Snatch + SnatchPP - 95/1+3, 115/1+3, 135/1+3, 155/1+3, On :90 - 165/1+3x2, 175/1+3x2, 185/1+3x2

    SnRDL - 185/5x3

    EMOM 10
    o - BB Row - 135/5, 145/5, 155/5, 165/5, 175/5
    e - Ring Dips - 7, 8, 9, 10, 11

    100 situps

    Finally get to swim again tomorrow!

    Updated September 16th, 2020 at 03:10 PM by JPEnge

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  19. Wednesday 9/16/2020

    AM SCY Solo @ LRRC "High Aerobic I.M."

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 I.M.O. 50 kick/50 drill/50 swim

    2x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    50 @ :35 FR
    100 @ 1:15 BR/FR
    150 @ 1:55 BK/BR/FR
    200 @ 2:30 I.M.
    2:05 REST

    500 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  20. 9/15/20 Workout

    by , September 16th, 2020 at 08:26 AM (Swimming Through Jello)
    9/15/2020 Garage Workout
    Pulls + Interval Conditioning

    5 min general warmup

    Cl DL + Shrug - 135/3, 225/3, on :90 - 275/3x5

    3 min movement prep

    Each block on 4:00 (about 1:1 work:rest)
    15-10-5 Hang Power Clean 95# + Box Jump 24"
    15-10-5 Power Jerk 95# + Box Jump
    15-10-5 KB Swing 53# + Box Jump
    15-10-5 KB DLHP 53# + Box Jump
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