Recent Blogs Posts

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

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

PM SCY w/ Trip + Michael @ LRRC

Oh Scrooge he loves his money
'cause he thinks it gives him power.
If he became a flavor
you can bet he would be sour!
(even the vegetables don't like him)
~ Muppet Christmas Carol

400 (25 FR swim/25 FR side-kick)
600 SMOOTH FR kick H.A.S. w/ fins + SNKL

3x
2x200 @ 2:35 PINK
150 @ 2:35 SMOOTH FR side-kick

200 @ 2:35 BLUE (2:00+)
150 EZ

15x100 @ 1:30 FR kick w/ fins + BD

Total: 4500

PM SCY w/ Trip + Noel @ LRRC

10x100 @ :10 rest 25 FR side-kick/25 FR swim/25 FR side-kick/25 scull

6x200 w/ fins + SNKL
3 @ 2:40 FR kick H.A.S.
3 @ 2:35
1 - FR kick H.A.S.
1 - 100 FR kick H.A.S./100 FR swim
1 - FR swim

1:15 REST

600 STRONG w/ good N.S. (3:22/3:15 - 6:37)

200 EZ

Total: 3000

AM SCY Solo @ LRAC
PM SCY w/ Trip @ LRRC

AM Swim:

500 (50 FR side-kick/50 FL kick on back H.A.S.)

4x w/ BD
25 @ :20 FAST FR kick
25 @ :40 SMOOTH BR kick
50 @ :45 FAST FR kick
25 @ :40 SMOOTH BR kick
75 @ 1:05 FAST FR kick
25 @ :40 SMOOTH BR kick
100 @ 1:30 FAST FR kick
25 @ 1:20 EZ BR kick

1200 @ :10 REST FR kick H.A.S. w/ fins + SNKL
1000 @ :10 REST FR kick w/ fins + BD
800 @ :10 REST FR kick H.A.S. w/ fins + SNKL
600 @ :10 REST FR kick w/ fins + BD
400 @ :10 REST FR kick H.A.S. w/ fins + SNKL

200 FLOAT

Total: 6100

PM Swim:

8x
75 FR swim
50 FR side-kick
25 scull
:10 REST

700 SMOOTH FR kick H.A.S. w/ fins + SNKL

3x
300 @ 4:00
RD1/RD2 - SMOOTH FR
RD3 - FR kick H.A.S. every 3rd 25 UW FL w/ fins + SNKL
3x100 @ 1:30 D1-3
RD1/RD2 - FR
RD3 - FR kick H.A.S. last 25 UW FL w/ fins + SNKL

200 FLOAT

Total: 3900

AM SCY Solo @ LRAC

5x100 @ 1:45 FR side-kick
5x100 @ 1:50 kick every 3rd 25 BR w/ BD
5x100 @ 1:45 FR side-kick
5x100 @ 1:50 kick every 3rd 25 BR w/ BD

20x200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL

200 FLOAT

Total: 6200

PM SCY Solo @ LRRC

400 (100 side kick/100 FL kick on back H.A.S.)

4x100 @ 1:10
50 @ 1:10 EZ side kick
3x100 @ 1:10
50 @ 1:10 EZ side kick
2x100 @ 1:10
50 @ 1:10 EZ side kick
100 @ 1:10
50 EZ side kick

6x25 @ :20 FR swim NO BREATH

1250 SMOOTH FR kick w/ fins + BD

Total: 3000

PM SCY w/ Trip + Larry

4x500 @ 6:30 FR kick H.A.S. w/ fins + SNKL

500 (50 FR swim/50 FR side-kick)

4x
200 @ 2:35 FR swim D1-4 (2:19, 2:14, 2:09, 2:06)
150 @ 2:35 SMOOTH FR side-kick

200 @ 2:35 HOLD (2:05+)
200 EZ

7x100 @ 1:30 FR kick w/ fins + BD

Total: 5000

AM SCY Solo @ LRAC + PM SCY w/ Trip @ LRRC

"The most important part of the 1650 is the first 1350."
~ Trip Strauss

AM Swim:

400 alternating 100 FR swim/100 FR side-kick

10x300 w/ fins
1 @ 4:15 FR kick H.A.S. w/ SNKL
1 @ 4:00 150 FR kick H.A.S./150 FR swim w/ SNKL
1 @ 3:45 FR swim w/ SNKL
1 @ 4:15 FR kick H.A.S. w/ SNKL
1 @ 4:05 200 FR kick H.A.S./100 FR swim w/ SNKL
1 @ 3:55 100 FR kick H.A.S./200 FR swim w/ SNKL
1 @ 3:45 FR swim w/ SNKL
3 @ 4:20 FR kick w/ BD

200 FLOAT

Total: 3600

PM Swim:

500 (100 FR swim/100 FR side-kick/100 FL kick on back H.A.S./100 FR side-kick/100 FR swim)

9x200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL

18x50 @ 1:10 kick w/ fins
odd: 25 UW FL/25 FR side-kick/25 UW FL
even: 25 FR side-kick/25 UW FL/25 FR side-kick

150 FLOAT

10x100 @ 1:30 SMOOTH FR kick w/ fins + BD

Total: 4800

AM SCY Solo @ LRAC + PM SCY Solo @ LRRC

AM Swim:

400 EZ alternating 100 FR swim/100 FR side-kick

50 FR kick H.A.S. w/ fins + SNKL

Total: 450

(Too cold to open the LRRC pool, so I swam at the LRAC, but the power went out! So they kicked us out. Returned to the pool several hours later when the LRRC opened.)

PM Swim:

100 EZ FR swim

4x1000 @ 13:00 FR kick H.A.S. w/ fins + SNKL

50 FLOAT

Total: 4150

AM SCY Solo @ LRAC

400 (100 swim/100 FR side-kick)

9x200 w/ fins + SNKL
1 @ 3:00 FR kick H.A.S.
1 @ 2:55 175 FR kick H.A.S./25 swim
1 @ 2:50 150 FR kick H.A.S./50 swim
1 @ 2:45 125 FR kick H.A.S./75 swim
1 @ 2:40 100 FR kick H.A.S./100 swim
1 @ 2:35 75 FR kick H.A.S./125 swim
1 @ 2:30 50 FR kick H.A.S./150 swim
1 @ 2:25 25 FR kick H.A.S./175 swim
1 @ 2:20 swim

10x200 w/ fins
2 @ 3:00 FR kick w/ BD
2 @ 2:45 FL kick on back H.A.S.

Total: 4200

PM SCY Solo @ LRAC

6x100 @ 1:30 FR swim
6x100 @ 1:45 FR side-kick

10x100
1 @ 2:00 FR kick H.A.S.
1 @ 1:50 75 FR kick H.A.S./25 swim
1 @ 1:40 50 FR kick H.A.S./50 swim
1 @ 1:30 25 FR kick H.A.S./75 swim
1 @ 1:20 swim

4x
100** @ 2:00 FAST FR kick w/ BD
4x200 @ :10 rest kick w/ fins
odd: FR w/ BD
even: FR H.A.S. w/ SNKL
REST until next :00

** 100 done as follows:
RD1 - Full 100 (1:19-)
RD2 - broken 75/:15/25 (1:14)
RD3 - broken 50/:10/50 (1:12-)
RD4 - broken 25/:05/25/:05/25/:05/25 (1:08)

200 FLOAT

Total: 6000

AM SCY Solo @ LRRC

500 FR side-kick

20x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

500 FLOAT

Total: 5000

PM SCY w/ Trip @ LRRC

19x100 @ 1:45 25 FR side-kick/25 FL kick on back H.A.S.

40x50 @ :50 FR kick H.A.S. w/ fins + SNKL

100 EZ

Total: 4000

AM SCY Solo + PM SCY w/ Trip + Larry @ LRRC

AM Swim:

6x500 @ 7:00 FR kick H.A.S. w/ fins + SNKL

Total: 3000

PM Swim:

4x300 @ 5:00
odd: FR side-kick
even: FR side-kick every 1st 25 of each 100 one-arm FR

250 SMOOTH FR kick H.A.S. w/ fins + SNKL

6x400 @ 5:00 D1-6 (start strong and get FASTER!) FR kick H.A.S. w/ fins + SNKL (4:45+, 4:44+, 4:40, 4:34, 4:27, 4:17)

150 EZ

Total: 4000

PM SCY Solo @ LRRC

3000 FR kick w/ fins + SNKL

Total: 3000