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  1. 11|16|20 and 11|17|20

    by , November 18th, 2020 at 01:34 AM (Blog)
    11|16
    500 bk fins 7:00


    10 x 50 fr fins on 1:30

    • 27 - 28’s

    4 x 25 fr fins on 2:00

    • 12’s and 11

    200 ez




    11|17
    19 x 25 fr on 0:30

    450 drill with snorkel and fins

    200 kick no board 3:45
    Categories
    Uncategorized
  2. 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
  3. 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
  4. 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
  5. Bunch of workouts

    by , November 17th, 2020 at 11:53 AM (Swimming Through Jello)
    Looked like the blogs blipped for a few days so here's the last few days.

    Saturday, 11/14/2020 Garage Workout

    5 min general warmup + barbell warmup

    Deadlift - 135/5, 225/3, 275/3, EMOM 325/1, 330/1, 335/1, 340/1, 345/1, 350/1, 355/1, 360/1, 365/1, 370/1

    EMOM 15
    1 - 20 box jumps 24"
    2 - 10 pike pushups off box
    3 - 20 RKBS 53#

    50 glute raises + 10#

    Monday, 11/16/2020 Garage Workout

    5 min general warmup + snatch warmup up to 135#/2

    On 30 minute clock:
    2:00 box stepups w/20# vest
    2:00 burpees
    2:00 for 155#/2 hang snatch (technique work)

    Tuesday, 11/17/2020 Pool Workout
    CMS, SCM, 85 degree water blargh

    500 mix + 4x75 k/dr/sw IMO :15r + 4x50 1-arm IMO :55 + 4x25 o/c :30

    4x(8x25 :35 k best average
    50 ez 1:00
    2x100 fr 1:20 red-ish
    50 ez 1:00)
    k - IMO by round, 100s - rd 1 no eq (1:10s), rd 2 pads (1:07s), rd 3 fins (1:01s), rd 4 pads+fins (:59, :58)

    6x50 dr/sw ez 1:00

    4x50 start + breakout + ez

    200 warmdown

    3800m

    Updated November 17th, 2020 at 12:50 PM by JPEnge

    Categories
    Uncategorized
  6. 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
  7. 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
  8. 11/13/20 Workout

    by , November 13th, 2020 at 12:02 PM (Swimming Through Jello)
    Friday, 11/13/2020

    Moved to Crestview Middle School the next couple weeks - Marquette HS is installing UV in the HVAC system, which as a facilities engineer, meh, but whatever. CMS indoor pool is SCM, 85+ degrees so... not ideal. Mostly aerobic today.

    500 mix + 4x75 k/dr/sw IMO :10r + 4x50 1-arm IMO :10r

    200 IM 3:45
    175 IM 25 fl 3:30
    150 IM no free 3:00
    125 IM + fr 2:15
    100 IM 1:50
    50 st :55
    25 k :30

    200 IM 3:45
    175 fr k 4:00
    150 bk dr/k/dr 3:00
    125 bk 2:15
    100 IM 1:50
    75 bk 1:30
    50 bk :55
    25 fr k :30

    200 fr 3:00
    175 fr k 4:00
    150 fr dr/k/dr 3:00
    125 fr 1:55
    100 fr 1:30
    75 fr 1:05
    50 fr :45
    25 k :30

    20x25 :35 bk k best average (11 no fins, 9 fins)

    125 warmdown

    4100m
    Categories
    Uncategorized
  9. Some workouts

    by , November 12th, 2020 at 03:54 PM (Swimming Through Jello)
    Was planning on swimming Tuesday morning... but woke up at 4am for 5am practice and had an email from the "coach" at 3:30a saying she had a scratchy throat and was cancelling practice from caution. Asked if she would let us know by Wed afternoon if she was cancelling, she said she would find a sub if she wasn't feeling better. Didn't hear anything, drove to the pool this morning... nobody showed. Blargh. Guess Friday is my only swim day this week.

    Tuesday, 11/10/2020 Garage Squats

    5 min general warmup + barbell warmup

    Back Squat - 45/5, 135/3, 225/3, 245/2, 265/1, @:90 280/1x5, 290/1
    //Comeback PR!

    50 glute raises + 10#


    Wednesday, 11/11/2020 Garage Workout

    5 min general warmup + barbell warmup

    Squat Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 175/1+1, 185/1+1, 195/1+1, 205/1+1

    Superset:
    Strict Press - 95/5, 100/5, 105/5, 110/5, 115/5
    Upright row - 53#KB/10x5

    50 v-ups
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    Uncategorized
  10. 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
  11. 11|11|20 SCY

    by , November 11th, 2020 at 09:29 PM (Blog)
    Warm pool 85F

    10 x 25 fr on 1:00

    • smooth breakout and ez

    10 x 50 on 1:00

    • 25 fr (as above)/25 flutterkick

    12 x 30 on 1:00

    • 15m fr/15m bk-e br-o

    10 x 25 fr on 1:00 slow sprint

    350 slow fr drill

    500 bk fins 7:20

    1200 various drills with fins

    200 flutterkick 3:50
    Categories
    Uncategorized
  12. 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
  13. 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
  14. 11|09|20 SCY

    by , November 9th, 2020 at 10:29 PM (Blog)
    10 x 20 fr on 0:30
    • 1 breath ea

    500 bk fins
    • low 7

    10 x 50 fr fins on 1:00
    • 29-31
    Categories
    Uncategorized
  15. A couple workouts

    by , November 9th, 2020 at 03:24 PM (Swimming Through Jello)
    Saturday, 11/7/2020 Garage Workout

    5 min general warmup + barbell warmup

    Hang Squat Clean - 95/3, 115/2, 135/2, 155/1, 175/1, 185/1, 195/1, 205/1, 215/2, 225/1, 235/1, 245/f

    3x3:00 on, 1:00 off
    3 power clean/hang power snatch/power jerk 135# (by round)
    6 pushups
    9 air squats
    4+3, 3+1, 5

    50 glute raises + 10#


    Monday, 11/9/2020 Garage Workout

    5 min general warmup + barbell warmup

    Power Jerk + Split Jerk - 95/1+1, 115/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x4, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1

    25-20-15-10-5
    AKBS 53#
    Lunge steps 25# DBs
    10 burpees after ea round
    10:05

    50 v-ups
    Categories
    Uncategorized
  16. 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
  17. 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
  18. 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
  19. 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
  20. 11/6/20 Workout

    by , November 6th, 2020 at 10:26 AM (Swimming Through Jello)
    Friday 11/6/2020 Pool Workout

    4x100 ez fr/bk 1:30
    4x75 p 1:10
    4x50 k :50
    4x25 VS fly :30

    6x50 rolling IMO 1:00
    8x25 o-fast :20, e-ez :35

    4x100 fr 1:30/1:25/1:20/1:30
    3x100 k/fins 1:25/1:20/1:30
    2x100 p/pads 1:25/1:20
    1x100 fr 1:20

    1x100 fr 1:20
    2x100 p/pads 1:20/1:25
    3x100 k/fins 1:20/1:25/1:20
    4x100 fr 1:25/1:20/1:25/fast (:59)

    6x50 smooth :05R 3-k, 3-p
    8x25 o-fast :20 e-ez :40

    200 warmdown

    4200y
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