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  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
    Categories
    Uncategorized
  12. Thursday 11/5/2020

    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
    Categories
    Swim Workouts
  13. 11|4|20 SCY

    by , November 4th, 2020 at 10:09 PM (Blog)
    10 x 50fr on 2:00
    • 25 nb fast + turn/25 ez

    7 back start attempts
    500 kick with snorkel
    Categories
    Uncategorized
  14. 11/4/20 Workout

    by , November 4th, 2020 at 04:22 PM (Swimming Through Jello)
    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#
    Categories
    Uncategorized
  15. Wednesday 11/4/2020

    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
    Categories
    Swim Workouts
  16. 11|2|2020 SCY

    by , November 3rd, 2020 at 10:35 PM (Blog)
    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__

    Categories
    Uncategorized
  17. Tuesday 11/3/2020

    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
    Categories
    Swim Workouts
  18. 11/3/20 Workout

    by , November 3rd, 2020 at 02:48 PM (Swimming Through Jello)
    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
    Categories
    Uncategorized
  19. Monday 11/2/2020

    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
    Categories
    Swim Workouts
  20. 10/31-11/2 Workouts

    by , November 2nd, 2020 at 01:06 PM (Swimming Through Jello)
    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
    Categories
    Uncategorized