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...
10/22/2020 Garage Workout 5 min general warmup Back Squat - 45/5, 135/4, 225/4, on 2:00 250/4x5 110 situps 10/23/2020 Garage Workout 5 min general warmup + barbell warmup Snatch - 95/2, 115/2, 135/1, 155/1, 175/1, 185/1, 190/1, 195/1, 200/1, 205/1, 210/1, 215/b,f,1 //Post-sick PR! One step away from 100kg. For time: 20 v-ups 30 mu cl+press 25# DBs 40 box stepups 53# 30 mu cl+press 20 v-ups 5:58
main pool 78F 500 bk with (surf) fins 7:00 noodle pool 86F drag lines to set up lanes with fins 10 x 50 fr on 1:00 with fins breakout from 5 x 50 fr on 1:30 with fins/snorkel 15m fast/ez remainder 2 x 100 kick on 2:00 as flutter kick/frog kick
AM SCY Solo @ LRRC "Recovery" or "Sending My Shoulders On Vacation" 10x100 @ :10 rest FR kick H.A.S. w/ SNKL 10x200 @ 2:50 FR kick w/ fins + BD 8x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL odd: last 25 UW FL kick even: first 25 UW FL kick Total: 4000 In other news, Tuesday morning it was officially announced that the LRRC will not be putting up the bubble over the SCY pool this winter. So it looks like I will be swimming outside all winter. Any of you Northern California/Southern Florida readers, @ me with tips :P
Noodle water aerobic pool open with lines up, opted for a 85F workout instead of constantly hanging off the wall in main pool. 21 x 50 on 1:15 as 25 free/25 back focus on UW’s/breakouts2 breaths on the free 3 x 50 flutter kick on 2:00
Wednesday, 10/21/2020 Garage Workout 5 min general warmup + barbell warmup Snatch balance - 45/3, 95/3, 135/2, 165/1, EMOM 185/1, 190/1, 195/1, 200/1, 205/1, 210/1, 215/1, 220/1, 225/1, 230/1, 235/f //Brain fart... Snatch Pull 235/3x3 Superset: Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5 Ring dips - 9, 10, 11, 12, 13 50 glute bridges + 5#
AM SCY Solo @ LRRC "Aerobic Capacity I.M." ** ** Workout lifted directly from Wednesday, 9/11/2013 2x 300 swim every 4th 25 head-up scull 8x50 @ 1:00 I.M.O. in pairs odd: k/dr even: dr/bld 5x200 @ 2:30 pull w/ SP + SNKL 100 EZ 2x 4x75 @ 1:40 FL/BK/BR no breath on FL 6x50 @ :40 BK 6x50 @ :45 BR 6x50 @ :35 FR 300 @ :30 REST I.M. kick active recovery w/ BD 300 FLOAT Total: 6100
PM SCY w/ Trip + Doug (for the start work) @ LRRC "Threshold/Pace" 500 swim every 4th 25 head-up scull 300 pull w/ SP + SNKL 200 kick every 3rd 25 BR w/ BD 4x25 @ :30 V.S. 100 EZ 3x 300 @ 4:00 HOLD UNDER 3:15 and D1-3 3x100 @ 1:30 @ 500 PACE 1:00 REST RD1: 3:13+, :59-, :59-, :58+ RD2: 3:11-, :59+, :59-, :59- RD3: 3:09, :59-, :59-, :57+ 6x100 @ 1:30 FR kick H.A.S. last 25 UW FL w/ fins + SNKL 4x12.5 working on starts 350 FLOAT Total: 4000
Tuesday, 10/20/2020 Pool Workout 2x(100 fr + 100 k + 100 p + 100 k + 100 st) 3x{100 1:30 IM/1:20 fr+fins/1:45 k 200 3:30 k/3:00 IM/2:40 fr + fins 300 4:00 fr + fins/5:15 k/4:30 IM) 6x50 dr/sw ez 1:00 5x100 p/pads 1:20 beat 500 pace from last week 100 ez 4x50 1:15 chute+fins - br+fr k down, ez back (last 25 fr fast) 100 warmdown 4000y
Monday, 10/19/2020 Garage Workout 5 min general warmup Strict Press - 45/5, 75/5, 95/3, @:90 115/3x5 + 10 upright rows 25# DB/hand between each set AMRAP 12 20 med ball cleans 20# 200m run down and up hill 6 rounds + 12 cleans 110 situps
AM SCY Solo @ LRRC 2x 300 swim every 4th 25 head-up scull 4x100 @ 1:15 pull w/ SP + SNKL 12x25 @ :40 odd: B&A drill even: UW FL kick 5x 300 @ 3:30 PINK 200 @ 2:20 PINK 100 @ 2:10 BLUE BEST AVG (:58+, :58-, :58-, :58-, :55+) 200 FLOAT Total: 5200
10/17/2020 Pool Workout 4x100 ez 1:35 4x75 k/dr/sw IMO 1:20 4x50 smooth/bu IMO :55 4x25 VS :30 200 fr 3:00 + 50 bk :40 150 fr 2:15 + 100 bk 1:20 100 fr 1:30 + 150 bk 2:00 50 fr :50 + 200 bk 2:40 fr - smooth, bk - push pace 250 k build x 50 250 p br 3/4/5/6/7 x50 200 bk 3:20 + 50 fr :35 150 bk 2:30 + 100 fr 1:15 100 bk 1:40 + 150 fr 1:50 50 bk :55 + 200 fr 2:30 bk - ez, fr - push pace 200 ez 2x start + 25 easy 100 smooth 100 IM from time off blocks 100 warmdown 4100y 100 IM: Not sure why it uploaded so poorly, but anyway... Fly - dolphin kicks a little lackadaisical, but good DPS on the stroke. Back - again, UWs a little lazy. Started out with good stroke rate but unfocused at the flags. Breast - Pullout a little loose. Kick was really not snappy at all. Free - Good stroke rate but have to breathe less.
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