Long swim today with a long main set - enjoy! Warmup (800): 300 swim 4x75 k/d/s @ 1:30 8x25 @ :30 - d/s IMO Main (3000): 2X[ 1x400 swim @ 5:20 2x{150 swim @ 2:15 - 75 build, 25f, 25e, 25f 100 swim @ 2:00 - 200 pace 50 easy @ :55} 1x200 swim 50 fr/50 bk 3x100 pull @ 1:20 desc 1-3 *2 min rest in between rounds* Rest (200): 4x50 bk/br @ 1:00 Sprint (300): 1x200 Broken: 75 - rest :15, 50 - rest :10, 50 - rest :05, 25 100 easy Stroke (800): 8x100 @ 1:40 odd - IM even - stroke no free 300 easy Total: 5400
Today's workout brought to you by Coach Paul. I have to say I'm a sprinter who hates sprint workouts, so all this fast stuff was not my jam, but good yardage! Choice warmup (I did 100, I was a little late) Pre-set (1800): 2X [ 1x200 swim @ 3:00 8x50 odd - fr @ :50 even build choice @ 1:00 1x100 swim @ 1:30 8x25 @ :30 1-4 kick 5-8 variable speed Main (2400): 12x100 @ 1:40 #1,4,7,10 are fast choice stroke, all other active recovery (I went 2 fr, 1 IM) 1x400 pull 12x50 @ :50 Same pattern as 100's (I did IM order on the fast) 1x200 warm down - 50fr/50bk/50fr/50 DAB Total: 4200 + warm up (4300 total for me) www.thelaneline.comInstagram
500 ez fr snorkel 500 bk fins 250 fr snorkel 50 floppy fish 250 fr snorkel 50 floppy fish 2 x 50 one arm fr 250 kick as 25 flutter/25 frog 750 various other drills and stuff mostly with fins 2 minutes bubble rings while waiting for changing room Stroke efforts kept at minimum - lingering rt medial epicondylitis. Been close to 4 months with one shot in October, need to let it heal properly. It took 3 visits to ortho over one month to get the cortisone shot. Perhaps if I got the shot on first visit as I requested it wouldn’t have gotten so bad. Medical industry is now the insurance industry. Need rotate to right slightly more during freestyle to get left arm more relaxed during recovery - a little loose now and is clicking if not relaxed. The more I swim, the better my shoulder becomes so long as I limit the all-out fun stuff. Pinky first entry seems to be an excellent technique.
Updated January 16th, 2021 at 01:25 PM by __steve__
Hey all - sharing the full set I intended to do today if I'd had more time, but I had to cut it short. This is a go-to workout for me when I haven't planned, you can easily change it up based on what you're feeling for the day. Only had 45 min today so I wasn't able to finish but I'll post the whole workout. 1x500 Warmup (100 fr, 25 stroke RIMO) 2x400 pull @ 5:20 3x300 kick @ 4:30 w/ fins 1: first 100 fast, the rest smooth 2: middle 100 fast, the rest smooth 3: last 100 fast, the rest smooth 4x200 @ 3:00 odd - IM even - FR 5x100 free @ 1:15 Total: 3500 * I had to stop after the 4x200 and just do 100 easy cool down because my 45 min were up, but if you have time, keep the 100's! My total today was 3100 scy. www.thelaneline.com Instagram
500 ez fr snorkel 500 bk fins 4x50fr as 25 nb / 25 one arm 100 floppy fish snorkel 25 floppy back fish 300 flutter kick snorkel
I took a trek out to a different pool today because a masters friend of mine said it was $1 to swim and there are usually 20 open lanes with no time limit. He was right, and it was nice to actually have time to take breaks and warm down between sets. It's a little far so I don't think it's an everyday solution, but it was nice to not be rushed for once. Warmup (1000): 2X [ 200 swim @ 3:00 150 k/d/s by 50 @ 2:20 100 IM drill @ 1:40 50 build free @ 1:00 Main (2200): 2X [1st round no equipment, 2nd round fins Broken 400/300/200/100 as: 300 swim, rest :20, 100 strong (80%) @ 6:00 225 swim, rest :15, 75 strong (85%) @ 4:30 150 swim, rest :10, 50 strong (90%) @ 3:00 75 swim, rest :05, 25 all out fast @ 1:30 100 easy Descend the 100/75/50/25 from strong to all out effort Rest 1-2 min between sets Total: 3200 www.thelaneline.com TTL on IG
Late post from Saturday's masters workout. It was a cold day but the pool was great - this workout credit goes to our masters coach, not me, but in the spirit of logging everything in 2021 here it is. If you get a proper warmup, this will be 5k + Warmup: Choice 10-15 min (I only did 100 because I got there late) Pre-set (1650): 3X[ 3x100 @ 1:30/1:25/1:20 by round - swim 3x50 @ :50 drill 100 smooth @ 2:00 Main (3000): 3X[ 1st round no equipment, 2nd round fins, 3rd round choice equipment (I did IM) 3x200 @ 3:00 desc 1-3 6x50 kick @ 1:00 odd easy, even fast 100 smooth @ 2:00 (built in rest between rds) choice warmdown (We were out of time so I just did a 50 to round it up to 4800) Total: 4650 + warmup & warmdown www.thelaneline.com TTL on IG
Updated January 11th, 2021 at 09:25 AM by rmjenkins14
500 bk fins 25 fr fast fins 10 x 50 as 25 ez fr/ 25 floppy fish kick
A little short on time today (more so than usual) because my brain was on autopilot and drove to school pickup instead of the Y. Oops! Quick 2200 with my favorite standby IM set: Warmup (800): 200 SKIP Main (1200): 3X 25 fl @ :30 50 fl/bk @ :50 75 fl/bk/br @ 1:15 100 IM @ 1:35 75 bk/br/fr @ 1:15 50 br/fr @ :50 25 fr @ :30 200 warm down Total: 2200 scy www.thelaneline.com TTL on IG
Most of my workouts these days are made for 45 min time slots, because that's what I get right now at my Y pool, so if you have more time, I'd suggest extending the warmup and warm down! I've struggled in these covid times with short warmups - I'm too old not to warm up! Here is today's workout, total 2900 scy - about 45 min. Enjoy! W/U (300): 300 choice swim Main (2500): 4x200 @ 2:40 swim 3x150 @ 2:10 1 - 50 fast/ 100 easy 2 - 50 easy/50 fast/50 easy 3 - 100 easy/50 fast 2x100 @ 1:30 n/s, desc 1-2 1x50 FAST 2 min rest 4x50 swim @ :45 3x100 @ 1:30 1 - 25 fast/75 easy 2 - 25 easy/50 fast/25 easy 3 - 75 easy/25 fast 2x150 @ 2:00 n/s desc 1-2 1x200 Fast 100 easy (or more if you have time!) Total: 2900
Updated January 6th, 2021 at 01:38 PM by rmjenkins14
PM SCY w/ Trip (last set only) @ LRRC 2x w/ SNKL 100 @ 2:00 FR kick H.A.S. 100 @ 1:50 75 FR kick H.A.S./25 swim 100 @ 1:40 50 FR kick H.A.S./50 swim 100 @ 1:30 25 FR kick H.A.S./75 swim 100 @ 1:20 swim 4x100 @ 1:05 1:05 REST 3x100 @ 1:05 1:05 REST 2x100 @ 1:05 1:05 REST 100 @ 1:05 100 @ 1:20 FR kick H.A.S. w/ fins + SNKL 200 @ 2:40 FR kick H.A.S. w/ fins + SNKL 300 @ 4:00 FR kick H.A.S. w/ fins + SNKL 400 @ 5:20 FR kick H.A.S. w/ fins + SNKL 100 FLOAT Total: 3100
Happy first Monday of the new year! TBH, I didn't feel all that happy today as I had to go back to work, but this swim cleared my head (and my nasal passages because, ahem, I'm not great with a snorkel!) 2900 Total - Enjoy! W/U (900): 3x300 @ 4:00, 5:00, 4:30 - swim, k/d/s x 25 IMO, pull Main (1200): 1x300 @ 4:30 swim w/ snorkel, focus on body alignment 3x100 swim @ 1:15 1x200 @ 3:00 snorkel swim 2x100 swim @ 1:15 1x100 @ 1:30 snorkel swim 1x100 swim @ 1:15 100 easy Kick/Drill (650): 100 kick @ 1:50 no fins - f/e/f/e 4x25 free drill @ :30 75 kick @ 1:25 - f/e/f 4x25 breast drill @ :30 50 kick @ :55 - f/e 4x25 back drill @ :30 25 kick @ :30 Fast 4x25 fly drill @ :30 50 easy Total: 2900 scy www.thelaneline.com TTL @ IG
Updated January 4th, 2021 at 04:39 PM by rmjenkins14
Happy New Year! I haven't been posting a lot of swim workouts in the past few months because of short and uncertain pool times, but I'm vowing to change that this year. Here was my first swim in 2021 - a masters practice, so credit goes to the coach and not me for writing this one: Saturday, 1/2: W/U (300) - 300 choice swim Main Set 1: 12x75 @ 1:15 odd swim, even k/d/sw choice Main Set 2 (fins): 8x150 @ 2:20 Odd - k/d/sw even - swim desc 1-4 Main Set 3: 16x50 1-4: uw kick down, swim easy back (fins optional) 5-8: swim @ :45 9-12: swim no free @ :50 13-16: swim @ :45 Pull: 5x100 @ 1:30 4x75 @ 1:10 desc 1-4 3x50 @ 1:00 easy/fast/easy 2x25 @ :30 no breath (I added these because I wanted to round up to 1000 even) 100 easy Total: 4500 scy www.thelaneline.com TTL @ IG
Updated January 4th, 2021 at 04:40 PM by rmjenkins14
Haven't posted in months. I've been swimming, but mostly longer sets, more geared for open water swimming. I used to do a wrap-up for swimming, so here goes: Pools/open water I swam at in 2020 (roughly in order from Jan 1 onward): * 24 Hour Fitness: Round Rock, Texas * Sendero Springs Pool: Round Rock, Texas * Barton Springs Pool: Austin, Texas * Oryx Airport Hotel Swimming Pool, Doha Qatar * Brunswick Baths: Melbourne, VIC Australia * Williamstown Beach: Melbourne, VIC Australia * Portsea Beach: Portsea, VIC Australia (2500 & 1500m o/w swim events) * Centenary Aquatic Center: Brisbane, QLD Australia * The Valley Pool: Brisbane, QLD Australia * Port Willunga Beach: Port Willunga, SA Australia * Olympic Aquatics Centre, London UK * Deep Eddy Pool, Austin, TX * Emma Long Park/Lake Austin: Austin, TX * Creek Side Pool: Round Rock, TX * Low Water Crossing/Fritz Hughes Park/Lake Austin: Austin, TX * Scenic & Matthews Park/Lake Austin: Austin, TX * Highlands at Mayfield Ranch Community Pool: Round Rock, TX * Abiquiu Lake: Abiquiu, NM * Lake Nighthorse: Durango, CO * Bear Lake: Garden City, UT (the Bear Lake Monster swim event, 10k) * Rifle Gap Reservoir: Rifle, CO * Deer Creek Reservoir: Wallsburg, UT (the Deer Creek 10k swim event) * Strawberry Reservoir: Heber City, UT * Great Salt Lake: Magna, UT * Tennessee River: Chattanooga, TN All of the swims are in the USA, unless noted otherwise (I traveled to Australia and London in January). Despite limited swimming in March (I swam 17 days in March, my last on 3/18) and April (I got back in Lake Austin at Emma Long Park on 4/6 and swam 10 times/32 miles in April) the year ended up being by far my highest volume year ever. I've been keeping track since 2011, and I certainly don't think I swam this much prior to that: My 24 Hour Fitness gym has closed permanently; they have re-opened some other locations in town, but I just didn't feel comfortable going there...plus they are much further. I bought a 2 year pass from Costco, and they gave me a refund for half of it (I had used more than that). My local pool, Sendero Springs, re-opened on May 18. Initially they had some very generous hours, but unfortunately that didn't last. I really can't complain though, as I pay $60/year for my pool pass, and the hours are good enough that I can work with them. Austin pools briefly re-opened in early June. I swam at Barton Springs once; you had to reserve a session (the sessions were 90 minutes), they cleared the pool between sessions, etc. I did it once, it was ok, but then I decided the lakes were better. I've lived in metro Austin for 5 years now, and before this year I had only swum in local lakes for organized swim events. When the pools were closed a friend told me that he was swimming in Lake Austin at Emma Long park. I looked it up... The water temp was a bit brisk when I first swam (low/mid 60s), but it was either that or no swimming. I adjusted, and actually liked swimming there. Until late May, when the lake got too busy with boats, jet skis, and other stuff. So I moved upriver to Low Water Crossing. This is just beneath the Mansfield Dam, that forms Lake Travis. The water comes from deep down in Travis, so it is very cold...some readings we had were 58-64F. Since I had signed up for the Bear Lake swim, the cool water swimming worked perfectly. I swam 2 more organized swims, in July and August, both in Utah. The Bear Lake Monster (10k) swim was simply amazing, but tough. The water was so clear, and very blue. It was my slowest 10k swim yet, as there is considerable chop (tons of boat traffic, and it is a big lake), but I really enjoyed it. Deer Creek is another good swim; the lake conditions are pretty good. Most of this swim takes place in a cove without boat traffic. I'd highly recommend both of these swims. Overall, as far as swimming in 2020, I can't complain at all. I made the most of it. Here is a list of events I'm thinking of for 2021: * the SC_R legs of the SCAR Lake Swims in Arizona * The USMS open water championship (both days) in Boerne, TX * Great Salt Lake 10k * Bear Lake Monster swim 10k * Deer Creek reservoir 10 mile (with this I'd complete the Utah, "triple crown") * Swim the Suck, 10 miles on the Tennessee river near Chattanooga * at least some (or maybe all) of the Highland Lakes Challenge, here near Austin, TX It is a bit aggressive, with something every month from April to October, except September. We'll see what events actually happen, and what happens with my body through the year, and go from there. Not sure what the local meet schedule will look like. If there's a local LCM meet at the Austin Swim Club again (and I feel safe doing it), I'll do that one, usually in June. Our zone usually has a meet in late July/early August, and again, I'll probably do that if I can work it in with everything else. Here's a collage of some swimming memories from 2020:
Updated January 5th, 2021 at 09:36 PM by aztimm
PM SCY Solo (beginning and end) and w/ Trip (middle) @ LRRC "This little piggy gets busy and stuff." ~ Das EFX "Ten thousand thundering typhoons!" ~ Captain Haddock Air Temp: 34 and rainy Pool Temp: 82 8x500 FR kick H.A.S. w/ fins + SNKL 1 @ 7:00 3 @ 6:30 2 @ 6:15 2 @ 6:30 400 EZ 10x200 @ 2:35 PINK 5x100 @ 1:30 FR swim last 25 no breath 100 EZ 14x200 @ 3:00 FR kick w/ fins + BD 200 FLOAT Total: 10000
Updated January 3rd, 2021 at 12:49 PM by Calvin S
Just a swim to maintain minimal levels of chlorine in the blood. Will soon be in a different location until spring, not sure yet if routine swimming will be an option. SCY 525 fr snorkel 525 bk fins 50 floppy fish snorkel 50 floppy fish bk 250 flutter kick
AM SCY Solo @ LRAC 500 (25 FR swim/25 FR side-kick) 20x200 @ 3:00 kick w/ fins 10 - H.A.S. w/ SNKL 10 - w/ BD 500 FLOAT Total: 5000
AM SCY Solo @ LRAC 10x100 @ 1:30 25 FR side-kick/25 FR swim 12x300 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 14x100 1 @ :10 rest EZ/FLOAT 1 @ 1:45 FR side-kick Total: 6000
AM SCY Solo @ LRRC “Recovery, Aerobic Kicking” 4000 FR kick H.A.S. HOLD UNDER 50:00 (1:15/100) w/ fins + SNKL (48:51 - 1:13.25/100) 200 FLOAT Total: 4200
PM SCY w/ Noel and Larry @ LRRC 500 (50 FR swim/50 FR side-kick) 6x100 @ 1:10 6x50 @ :50 FR kick w/ BD 1:00 REST 5x100 @ 1:10 5x50 @ :50 FR kick w/ BD 1:30 REST 4x100 @ 1:10 4x50 @ :50 FR kick w/ BD 1:00 REST 3x100 @ 1:10 3x50 @ :50 FR kick w/ BD 1:30 REST 2x100 @ 1:10 2x50 @ :50 FR kick w/ BD 1:00 REST 100 @ 1:10 50 @ :50 FR kick w/ BD 200 EZ 4x25 @ :45 swim NO BREATH 50 EZ Total: 4000
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