AM SCY Solo @ LRRC 500 swim every 4th 25 head-up scull 500 FR kick H.A.S. w/ fins + SNKL 500 pull w/ paddles + SNKL 5x100 @ 1:20 SMOOTH D1-5 3x 300 @ 3:30 200 @ 2:20 100 @ 1:10 6x50 @ :50 @ 500 PACE 1:00 REST 13x100 @ 1:30 SMOOTH FR kick w/ fins + BD Total: 6000
10 x 50fr on 2:00 25 nb fast + turn/25 ez 7 back start attempts 500 kick with snorkel
Wednesday, 11/4/2020 Garage Workout 5 min general warmup + barbell warmup Squat Snatch - 95/2, 115/2, 135/2, 155/2, 165/2, 175/2, 185/2, 195/f, 2 //Post-sick PR double, I think. 91% max. Snatch Pull - 215/3x3 Superset on 1:30 KB Bent over row 53#/10 each arm Ring dip - 8, 9, 10, 11, 12 50 glute raises + 10#
AM SCY Solo @ LRRC 2x 400 swim every 4th 25 head-up scull 4x75 @ 1:20 k/dr/UW w/ fins 2x150 @ 2:00 pull w/ SNKL 9x300 w/ fins + SNKL 1 @ 4:15 FR kick H.A.S. 1 @ 3:45 150 FR kick H.A.S./150 FR swim 1 @ 3:15 FR swim 300 EZ Total: 5000
Comp pool 1 77F with fins: 250 bk 50 labk (left arm back) 50 rabk 200 bk Noodle pool 85F 10 x 20 pn 1:00 nbfr 10 x 20 on 0:30 fr 10 x 20 on 1:00 UWDK 500 kick 11|3|20 LCM 1000 bk with fins 50 headup fr with fins/snorkel 50 ez
Updated November 4th, 2020 at 07:56 PM by __steve__
PM SCY Solo @ LRRC 500 swim every 4th 25 head-up scull 6x400 @ 5:30 PINK FR kick w/ fins + BD 5x200 @ 2:30 PINK pull w/ SP + SNKL 100 EZ 4x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00-, 1:00-, 1:00, 1:00+) 1:10 REST 3x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00-, 1:00, 1:00++) 1:10 REST 2x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00, :59++) 1:10 REST 100 @ 1:10 HOLD 1:00 OR BETTER! (:58) 300 EZ FR kick w/ fins + BD Total: 5300
11/3/2020 Pool Workout 1000 mix Intervals by round: 4x(3x50 k fl :50/bk :50/br :55/fr w fins :45 3x50 dr :50 3x50 fr d1-3 to threshold :45 fast - 25 fl (13 low)/50 bk (27 high)/75 br (no comment)/100 fr w fins (48 high) + finish 150 ez 2:45) 6x50 dr/sw ez 1:00 100 fr fast (52 high) 200 warmdown 4000y
AM SCY Solo @ LRRC "Recover"/"Shoulder Vacation" Air Temp: 39 (!!) Pool Temp: ~82 500 swim every 4th 25 head-up scull 400 FR kick w/ fins + BD 4x75 @ 1:05 "Claire Lockridge" pull w/ SP 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 100 I.M. drill 6x400 @ 6:00 FR kick H.A.S. w/ fins + SNKL 400 FLOAT Total: 4300
Saturday, 10/31/2020 Garage Workout 5 min general warmup + barbell warmup Deadlift - 45/5, 135/5, 225/3, 275/3, 325/3, 335/3, 345/3 Tabata intervals (8 sets :20 on, :10 off) RKBS 53# (13 reps per set) Pushups (10, 12, 12, 12, 11, 11, 10, 12) Situps (14 reps per set) Air Squat (15x7, 21) 50 glute raises + 5# Monday, 11/2/2020 Garage Workout 5 min general warmup + barbell warmup SnPP + Pause OHS - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 185/3+1, 195/3+1, 205/3+1 For time 15-12-9-6-3 AKBS 53# 10-8-6-4-2 strict ring pullups 200m run after every pair 7:57
PM SCY w/ Trip, Larry, and Noel (the 200s) and Srdan, Dr. J, and Larry (the 25s) @ LRRC 9x200 @ 2:35 PINK 5x100 @ 1:30 FR kick last 25 submarine kick w/ fins + BD 100 EZ 6x @ no interval 25 FAST FR swim w/ bucket 1/2 full 25 EZ 3x @ no interval 25 FAST FR kick w/ bucket 1/3 full (unhook belt at 12.5) 25 EZ 3x @ no interval 25 FAST FL kick UW w/ bucket 1/2 full 25 EZ 6x @ no interval 25 DIVE FAST FR (fastest was 10.97) 25 EZ 100 EZ Total: 3400
PM SCY w/ Srdan, Trip, Larry, Doug, and Dr. J @ LRRC "VO2 MAX" or "Requiem for a 007" My crew's all about loot, f*** lookin' cute I'm strictly Timb boots and army certified suits ~ Mobb Deep 2x 300 swim every 4th 25 head-up scull 4x75 @ 1:20 k/dr/UW w/ fins (RD1) 3x100 @ 1:20 D1-3 (RD2) 6x50 @ :40 D1-3 in pairs 4x25 @ :30 V.S. 100 EZ 4x @ 10:00 50 @ 1:30 DIVE opening 50 of 200 100 @ 2:30 push middle 100 of 200 50 @ 1:30 DIVE BRING IT HOME! 4:30 Active Recovery GOAL: 3+ seconds under goal time I only got 100 in between rounds since I had to time heat 2, the sprinters heat (Doug and Dr J.), who did the following: 4x @ 10:00 25 @ :45 DIVE opening 25 of 100 50 @ 1:30 push middle 50 of 100 25 @ :45 push BRING IT HOME! 7:00 Active Recovery GOAL: 1.5+ seconds under goal time ^^At the end of the 4 rounds, Srdan, Trip and I performed a fifth round doing the sprinter's set, and Larry did a 75 FL for time. 100 EZ 12x50 @ 1:00 SMOOTH FR kick w/ fins + BD + beer Total: 4000 Results: Calvin: 26.2/56.3/25.1 - 1:47.6 26.2/55.8/25.7 - 1:47.7 26.5/55.7/25.5 - 1:47.7 25.5/56.8/26.1 - 1:48.4 12.2/26.7/12.1 - 51.0 Srdan: 25.8/57.1/25.2 - 1:48.1 25.8/58.1/25.8 - 1:49.7 28.0/1:01.6/25.5 - 1:55.1 26.6/59.9/26.1 - 1:52.6 12.2/26.7/11.4 - 50.3 Trip: 30.0/1:03.3/28.6 - 2:01.9 30.0/1:02.0/30.0 - 2:02.0 30.0/1:01.4/29.6 - 2:01.0 30.2/1:01.2/29.8 - 2:01.2 **Trip will have to fill me in on his 100 splits** Larry: 30.0/1:03.7/28.6 - 2:02.3 29.0/1:03.9/28.9 - 2:01.8 29.8/1:03.8/28.9 - 2:02.5 29.0/1:04.4/28.7 - 2:02.1 75 FL - 50.00 Dr. J: 13.74/32.97/14.15 - 1:00.86 13.67/32.97/14.60 - 1:01.24 13.3/33.1/14.5 - 1:00.9 13.9/33.7/14.8 - 1:02.4 Doug: 13.02/29.27/12.71 - 55.0 14.01/31.35/14.06 - 59.42 SHOUT OUT: To the whole "crew". Thanks Srdan for pushing me on that last dive 50 of each round. Thanks to Trip, Larry, Doug, and Dr. J for showing me you are never too old to kick ass at a practice that is kicking your ass. Y'all killed it. And thanks Dr. J for the VESPER. Felt good to pour a little out for the original double-o seven.
Updated November 2nd, 2020 at 02:24 PM by Calvin S
PM SCY w/ Trip + Jack @ LRRC 500 swim every 4th 25 head-up scull 6x300 3 @ 4:00 100 pull/100 kick w/ BD/100 swim 3 @ 4:30 D1-3 to FAST (NT, 3:15+, 3:02+) 100 EZ 6x100 @ 1:30 swim every 2nd/4th 25 1 breath max 3x 4x25 @ :45 12.5 FAST/12.5 EZ w/ bucket (1/3 full RD1/RD2, full RD3) :30 REST 100 @ 2:00 FAST (1:17-, 1:17+, :52++) 3x100 @ 1:35 SMOOTH BK :45 REST RD1/RD2 - FR kick w/ BD RD3 - FR swim 100 FLOAT Total: 4600
Thursday, 10/29 Garage Workout 5 min general warmup Back Squat - 45/5, 135/3, 225/3, 245/3, on 2:00 260/3x5 50 glute raises + 5# Friday 10/30/2020 Pool Workout w/Rockwood Masters 1000 mix warmup 2x200 IM 3:20 4x100 fr o-1:30, e-1:20 2x50 fr :50 :30R 2x100 k fast 2:00 1x200 p 2:45 4x100 o-IM 1:40 e-fr 1:20 4x50 st :55 :30R 4x50 fr fast 1:10 4x75 p 1:05 2x50 st/fr :50 :30R 8x25 fast :30 150 warmdown 4150y
Updated November 2nd, 2020 at 01:02 PM by JPEnge
PM SCY w/ Little Rock Masters (first half) and Solo (second half) @ LRRC 500 swim 300 pull w/ paddles + SNKL 200 kick every 3rd 25 BR w/ BD 150 125 100 75 50 25 All @ :20 REST PINK 25 EZ 9x100 @ 1:30 D1-3, 4-6, 7-9 to RED 100 EZ 6x200 @ 2:30 PINK pull w/ paddles + SNKL 8x100 @ 1:30 SMOOTH FR kick w/ fins + BD 16x50 3 @ :30 FAST NO BREATH 1 @ 1:00 EZ 100 EZ Total: 5050
Wednesday, 10/28/2020 Garage Workout 5 min general warmup + barbell warmup Squat Snatch - 95/3, 115/2, 135/1, (as little rest as possible) - 160/3, 170/2, 180/1, 165/3, 175/2, 185/1, 170/3, 180/2, 190/1 (75%-88% waves) Snatch Pull - 215/3x3 Superset Barbell row - 135/5, 145/5, 155/5, 165/5, 175/5 Ring Dip - 9,10,11,12,13
AM SCY Solo @ LRRC 4x500 1 @ 8:00 swim every 4th 25 head-up scull 1 @ 7:30 FR kick w/ fins + BD 1 @ 7:00 pull w/ SP + SNKL 1 @ 6:30 STRONG N.S. 10x200 @ 2:45 FR kick H.A.S. w/ fins + SNKL 4x100 @ 1:05 (1:02, 1:03, 1:04-, 1:04-) 1:05 REST 3x100 @ 1:05 (1:03, 1:03+, 1:03) 1:05 REST 2x100 @ 1:05 (1:00-, 1:01-) 1:05 REST 100 @ 1:05 (:57-) 200 FLOAT Total: 5200
PM SCY w/ Trip @ LRRC 6x300 w/ fins + SNKL 1 @ 4:30 FR kick H.A.S. 1 @ 4:00 150 FR kick H.A.S./150 FR swim 1 @ 3:30 FR swim 2x 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 4x25 @ :30 V.S. 20x100 @ 1:30 2 - I.M. RED 1 - FR PINK 6x100 @ 1:30 FR swim last 25 NO BREATH 800 EZ FR kick w/ fins + BD Total: 5800
10/26/2020 Garage Workout 5 min general warmup + barbell warmup Push Press + Power Jerk - 95/2+1, 135/2+1, 165/1+1, EMOM 190/1+1x10 For time 10 -> 1 Shoulder to overhead 95# Bar-facing Burpees 7:36 50 glute raises + 5# 10/27/2020 Pool Workout 2x(100 fr + 100 k + 100 p + 100 k + 100 st) 2x(2x50 fl sw :40/k :45 1x100 bk sw 1:20/k 1:30 2x50 br sw :45/k :50 w/board 1x100 fr sw 1:10/k 1:30 w/board 200 ez k/dr) intervals written 1st round/2nd round 500 pull for time (5:30) 100 ez 2x(2x50 fl 1x100 bk 2x50 br 1x100 fr 200 ez) same pattern as first time 2x4x25 VS :30 rd 1 fr, rd 2 br 100 warmdown 4300y This one was a killer today, I am POOPED!
AM SCY Solo @ LRRC 500 swim every 4th 25 head-up scull 500 @ 6:15 pull w/ SP + SNKL 4x125 @ 2:00 FR kick H.A.S. first/last 25 UW w/ fins + SNKL 400 @ 5:00 pull w/ SP + SNKL 4x100 @ 1:10 300 @ 3:45 4x75 @ 1:00 "Claire Lockridge" pull w/ paddles 200 @ 2:30 4x50 @ :35 100 @ 1:15 4x25 @ :30 FAST NO BREATH 12x200 w/ fins odd @ 2:50 FR kick w/ BD even @ 2:30 BK swim w/ 6 FL kicks off every wall 200 FLOAT Total: 6100
Saturday, 10/24/2020 Pool Workout 200 fr alternating breathing sides x 25 8x75 fr :10R - o - l-arm/r-arm/sw, e-full catchup/3/4 cathchup/swim 3x150 k :20R - 1 - fr+board, 2 - fr 4/5/6 UDK x 50, 3 - IM 6x50 fr :45 d1-3, 4-6 to threshold 4x50- fr :45 o-b, e-25 fast/25 ez 9x100 fr 1-3 1:20, 4-6 1:15, 7-9 1:10 100 ez 8x25 :35 o-add-on fl st at beginning and end, e-SLOB dolphin 8x25 :30 o-fl (1 no breath, 3 all breath, 5 "butterfree", 7 perfect stroke), e-ez 100 ez 50 fl fast (26.8) 150 ez + warmup 50 back for time (24.8) 100 warmdown 3550y Wall was slippery so I had to curl my toes over just a bit. UWs still a bit lackadaisical but I feel like I had some velocity there. You can tell I was a 200 backstroker not a 50 backstroker with those breakouts. Think I've got a 23 in me with a rest from weight training and cleaning some little things up. My college best was 24.11...
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