8/20/2020 Garage Workout No word on swimming Friday or not. I miss racing so dang much... I just really want to try to blast a 50 back or something right now. Snatches in the garage will have to do for the moment, I guess. 5 min general warmup + barbell warmup Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM 10 - 175/1,1,1,1, 180/1,1,1, 185/1,1, 190/1 3 minute strip bar and movement prep EMOM 10 - a) BB row - 135/5, 145/5, 155/5, 165/5, 175/5 b) Ring dip - 6, 7, 8, 9, 10 Oh, dang it! I just realized why I had more time between snatches and upper body work... I forgot to do my pulls!
8/19/2020 Garage Workout Turns out that Masters didn't get any pool space yet, so back to the garage. Hoping for a pool workout Friday. 5 minute general warmup 2 minute movement prep *All with 20# weighted vest* AMRAP 12 50 air squats 50 lateral over DB hops 50 RKBS 53# 50 lunge steps 25# DBs 50 push press 25# DBs 1 round + 44 lunge steps 3:00 rest AMRAP 6 25 air squats 25 lateral over DB hops 25 RKBS 53# 25 lunge steps 25# DBs 25 push press 25# DBs 1 round + 21 lunge steps //Did this workout back in June, about a 20 rep improvement in each piece, so that's cool.
AM LCM Solo @ LRRC "Threshold" 1000 SKIPS 3x100 @ 1:45 2 - FR 1 - I.M. 4x100 @ 1:15 (1:10, 1:13, 1:13, 1:13+) 1:15 REST 3x100 @ 1:15 (1:10+, 1:13, 1:13+) 1:15 REST 2x100 @ 1:15 (1:11, 1:11) 1:15 REST 100 @ 1:15 (1:07) 200 EZ Total: 2500
PM LCM Solo @ LRRC "Because I tapered...why the hell not?" Air Temp: 88 Pool Temp: 78* Now that's what I am talkin' about! 400 swim every 4th 25 head-up scull 3x100 @ 1:45 no breath last 25 pull w/ paddles + SNKL 4x50 @ :45 PINK 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 100 EZ 200 FR - 2:09.24 - 29.18/32.75 (1:01.93)/33.34/33.97 (1:07.31) - Not a bad swim. Another lifetime best by a few tenths. Video of the swim below: 400 EZ Total: 1800
8/18/2020 Garage Workout 5 minute general warmup Back Squat - 135/5, 185/2, 225/2, 255/2, E2MOM 270/2, 255/4, 240/6, 225/10 4 minute rest/conditioning prep 3 rounds for time 20 lateral over KB burpee 20 KB sn 53# (10 per arm) 20 KB goblet squat 53# 11:06 Hoping I get to swim tomorrow, supposed to be a lane or two for Masters but it sounds like the club senior groups pretty well filled both morning practices yesterday so I'm not optimistic...
8 x 50 fr on 3:00, pushed 30 on most
AM SCY @ LRRC "Arkansas Dolphin Intra-Squad Meet" Air Temp: 90 Pool Temp: 86 (The conditions were not the best for racing, but you have to go with what you got!) 300 swim every 4th 25 head-up scull 4x75 @ 1:10 "Claire Lockridge" pull w/ paddles 4x50 @ 1:00 FL drill 4x25 @ :30 V.S. FL 50 EZ 15M DIVE FAST 35 EZ 2x50 @ :50 FL @ 200 PACE 100 EZ 200 FL - 2:01.24 - 26.85/29.75 (56.59)/31.09/33.56 (1:04.65) - So I put all my eggs in one basket here, shaving and tapering for one race. Also never have I trained LCM and then tapered for a SCY meet (but done it plenty of times the other way around!). But I also have never gotten the chance to swim a 200 FL fresh. The 200 always seemed to fall at the end of a meet, when I was already tired. My goal was to break the 2:00 barrier, and at the 170 yard mark, I was still on target. Alas, the heat finally withered me down the stretch. While it may have kept me from hitting my goal time, it would not deny me a lifetime best. At thirty-five years young, I will take a best time in the 200 yard FL. In a couple months, hopefully I get a chance to race indoors, and I KNOW I can close out those last 30 yards! Total: 2100 (including warm-ups and warm-down)
Practice schedule changing this week as the age groupers start to have school again. So coach asked us to take Monday off to figure out where will be best for the Masters to fit in. Garage workout it is! 8/17/2020 Garage Workout 5 min general warmup + barbell warmup 3 Power Clean + Power Jerk + Split Jerk - 135/3+1+1, 165/3+1+1, E2MOM 185/3+1+1x5 EMOM 15 1 - Depth Jumps - 30"x3, 34"x3, 38"x3, 42"x3, 45"x3 (plus an extra set at the end for fun) 2 - DB Shoulder Press - 25# per hand x15 3 - Single Leg RDL - 53#x8 per leg
8/15/2020 Garage Workout 5 minute general warmup Front Squat - 135/4, 185/4, EMOM - 205/3,3,3,3,3,3 5 min power jerk warmup Alternating rounds (with extra PJ round at the end for 5 sets) PJ 3x205# on 1:00 1/3 mi run on 3:00 (d1-3 - 1:50, 1:47, 1:43)
PM LCM Solo @ LRRC "Taper Day #11" 400 swim every 4th 25 head-up scull 4x50 @ 1:00 mid-pool FL drill 100 EZ 4x25 @ :35 V.S. FL 200 EZ Total: 1000
Friday, 8/14/2020 Pool Workout 2x(2x150 fr 2:15 + 3x75 fr 1:05) 2x(2x100 IM 1:30 + 2x50 bk :50} All :15 rest: 200 p 80% 100 k 80% 2x100 p d to 90% 2x50 k d to 90% 4x50 p d to 100% 4x25 k d to 100% 4x(75 fast 1:30 + 50 ez 1:00 50 fast 1:00 + 50 ez 1:00 25 fast 1:00) rd 1 - fr; rd 2 - k; rd 3 - fl/bk/br, fl/bk, fl; rd 4 - k/fins 100 ez 100 fl for time (:56.7) 300 ez 4050y
8/13/2020 Garage Workout 5 min general warmup Power Snatch - 95/2, 115/2, 135/1, 155/1, 165/1, EMOM - 175/1x5, 180/1x3, 185/1x2 On 1:15 - Snatch Pulls - 215/3x3 EMOM 10 - alternating a) Shoulder Press - 95/5, 100/5, 105/5, 110/5, 115/5 b) Ring Pullups - 6, 7, 8, 9, 10
AM SCY Solo @ LRRC "Taper Day #10"/"Meet Warm-up" 300 swim every 4th 25 head-up scull 4x75 @ 1:10 "Claire Lockridge" pull w/ paddles 8x50 @ 1:00 4 - FL drill 4 - mid-pool FL swim, fast inside flags, fast breakouts, 6 SMOOTH FR strokes in middle of pool 4x25 @ :30 V.S. FL 200 EZ Total: 1300
Experimenting with breakouts and I’m finding I should swap sides for first stroke. Worked on that. But that may require rotating other way on turns and swapping hands during streamline. So still just experimenting. Also did 100LCM flutter kick 1:53
Updated August 12th, 2020 at 11:17 PM by __steve__
Starting up logging again. 15 weeks off for quarantine, 1 week back, 3 weeks off when main pool broke, now on 4th week back in. Trying to get back in shape! 8/12/2020 Pool Workout 200 fr 2:50 4x50 bk 6-1-6 :55 150 fr 2:10 4x50 IM dr :55 100 fr b to 80% 4x{3x75 1:20 + 100 ez 2:00} {IMO 1 - 50 dr/25 DPS; 2 - 50 b/25 fast k; 3 - fast} fl - :45, bk - :45, br - :52, fr - :40 3x{3x100 fr 1:25 + 100 ez 1:45} rd 1 - hold aerobic (1:08) rd 2 - hold 2 sec faster (1:06) rd 3 - des from rd 2 to all out (1:06/1:04/1:00) 6x50 dr/sw ez 1:00 2x4x25 :30 V.S. w/fins 150 ez 4000y Longest practice since I've been back!
AM SCY Solo @ LRRC "Taper Day #9"/"Pace Day" 300 swim every 4th 25 head-up scull 4x75 @ 1:10 "Claire Lockridge" pull w/ paddles 4x50 @ 1:00 FL drill 4x25 @ :30 V.S FL 4x50 @ :50 FL @ 200 PACE (:29, :29+, :29-, :29-) 400 EZ 50 swim/50 kick w/ fins + BD Total: 1500
522 yds warmup with snorkel and fins 52 fr off block: out 50pace/in 100pace 52 fr off block: out 50pace/in ez 7 x 52 fr on 1:00 with fins (30-33’s) 522 yds drill swam 3x since last blog. Also a 400 m barefoot run on soft track using Strava showed 1:12 on aug 9. The fastest 400 run I have ever done.
Updated August 12th, 2020 at 01:25 PM by __steve__
PM LCM Solo @ LRRC "Taper Day #8" 400 swim every 4th 25 head-up scull 4x50 @ 1:00 FL drill (mid-pool) 50 EZ 2x25 DIVE FAST 15M FL aim for easy speed!! 50 EZ 4x25 @ :35 V.S. FL (mid-pool) 50 EZ 50 DIVE FAST FL aim for easy speed!! (30.45) 50 EZ 200 EZ FR kick w/ fins + BD Total: 1400
AM LCM Solo @ LRRC "Taper Day #7" 500 swim every 4th 25 head-up scull 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 300 FR kick w/ fins + BD 4x50 @ :40 PINK 4x25 @ :35 V.S. 3x100 @ 4:00 #1 - broken :10 rest @ 50 (1:01-) #2 - broken :10 rest @ 25/75 (1:00) #3 - broken :10 rest @ 25/50/75 (:59-) 200 EZ FR kick w/ fins + BD Total: 2000
It's been a while since I have posted anything on my blog, and I suspect whatever readership I might have once had has withered away to practically nothing. But for you few putative (or imaginary) stalwarts who have faithfully awaited a new post in the once immensely popular Vlog the Inhaler blog, I humbly beseech your help. I am writing a story for Swimmer magazine on where USMS records are likely to be 50 years from now. There are a total of 1800+ individual pool records possible, so to narrow things down, I'm concentrating on two events in two age groups: the 100 yards free and the 400 yard IM in age groups 45-49 and 65-69. The current records here are pretty amazing, and the curves showing the trajectories since USMS began 50 years ago suggest there is likely plenty of room to drop. If you could send me your email address to jamesthornton1@comcast.net , I will send you my little prediction form plus graphs of the record trends. Thanks in advance. Alternatively, you could just post your predictions here. In any event, I need to have my story in by the 15th, so please act with some alacrity! Again, thanks so much in advance. PS if you could include any rationale behind your predictions (mathematical analysis, guess work, gut feeling, whatever) that would be fantastic! Note: current records and record holders are in red below. Name: _______________________ Your predictions for records by 2070: Men 100 Free Now:45-49 (N. Grainger: 46.21) 65-69 (R. Abrahams: 49.42) By 2070 _________________ _________________ Women 100 Free Now: 45-49 (E. Braun: 51.99) 65-69 (L. Val: 57.88) By 2070: _______________ _________________ Men 400 IM Now:45-49 (N. Grainger: 4:01.32) 65-69 (R. Colella: 4:30.64) By 2070: ___________ _____________________ Women 400 IM Now: 45-49 (K. Pipes-Nielsen: 4:32.87) 5-69 (L. Val: 5:21.70) By 2070: ___________ __________________ Rationale for your choices:
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