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  1. Wednesday 7/29/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Friday Fly Day and 'Lactaturday'...on a Wednesday?"

    Air Temp: 77
    Pool Temp: 81

    400 swim every 4th 25 head-up scull
    400 FR kick w/ fins + BD
    400 pull w/ SNKL

    4x50 @ :45 PINK
    1:00 REST
    4x50 @ :40 PINK

    4x100 @ 2:00 k/sw/dr/bld I.M.O.
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    8x @ ~ 5:00
    50 DIVE PURPLE FL (30.5, 30.3, 29.7, 30.5, 30.4, 30.6, 31.7, 31.3)
    50 EZ

    100 FLOAT

    Total: 3200

    Was really happy with my times today. After a lot of FL yesterday, after not really having trained much LCM FL this summer, I actually felt surprisingly good. Held my stroke together well. This beard though, its like having a five pound weight attached to my chin. Every time I bring my head up to breathe I feel like my son is grabbing my chin and pulling me back down (something he actually does when we play in the water together). It's the longest my beard has ever been. Man do I ever need a shave/taper meet!
    Categories
    Swim Workouts
  2. Tuesday 7/28/2020

    PM LCM Solo (w/ LRAD) @ LRRC "Friday Fly Day...on Tuesday?"

    Air Temp: 91*
    Pool Temp: 84
    * Heat Index of 100

    4x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :15 REST

    500 FR kick w/ fins + BD
    500 FR pull w/ SP + SNKL
    20x25 @ :35 w/ fins
    odd: UW FL kick on side (big kicks)
    even: UW FR kick

    10x50 @ 1:10 FL 25 drill/25 swim
    1:20 REST
    10x50 @ 1:00 FL swim

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  3. 7|27|20 SCM/SCY

    7|26 Drylands
    Various Pushups (knee to elbows/nose)
    Pullups
    DB curls and presses
    Barefoot run (rubber track) 400M 1:13

    7|27
    SCM warmup
    500 fins snorkel
    • learn the markings


    SCY
    Video of starts and Br

    3 x 25 fr fast on 2:00 (25 ez drill)

    10 x 15M fr AFAP on 2:00
    • started after X:00 change-up
    • kept hitting the :09 (8’s)

    9 x 50 fr on 1:00 fins/snorkel
    • evens fast

    2 x 50 flutter kick on 1:00
    • 0:48, 0:52

    Updated July 28th, 2020 at 12:11 PM by __steve__

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  4. Monday 7/27/2020

    AM LCM Solo (w/ LRAD) @ LRRC

    Air Temp: 73
    Pool Temp: 81+

    500 swim every 4th 25 head-up scull
    500 FR kick w/ fins + BD
    300 pull w/ SP + SNKL
    400 swim 50 FR/25 double-arm BK/25 BK swim
    10x50 @ 1:05 w/ fins
    odd: alternate 4 BR strokes/4 FL strokes
    even: 25 BR/25 FL

    3x
    4x25 @ :40 BK w/ first 10 strokes spin drill
    :20 REST
    4x50 @ 1:05 V.S. BK
    :40 REST

    2x200 @ 3:20 100 FR kick/100 FR swim (kick w/ BD)
    100 @ :30 REST SMOOTH
    2x200 @ 3:10 50 FR kick/100 FR swim/50 FR kick (kick w/ BD)**
    100 @ :30 REST SMOOTH
    3x200 @ 2:35 D1-3 (2:31-, 2:30-, 2:28-)
    ** I missed the send-off on the second one.

    100 EZ

    Total: 4800
    Categories
    Swim Workouts
  5. Saturday 7/25/2020

    PM LCM w/ Trip, Srdan, Larry, Frank Lorge, Ainsley Jenkins, + Doug as Chief Split-Getter "Lactaturday"

    "Game the same. Just got more fierce." ~ Slim Charles, The Wire

    Air Temp: 90
    Pool Temp: 82

    400 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 FR kick w/ fins + BD
    4x25 @ :30 V.S.
    50 EZ

    1x @ 9:00
    200 DIVE PURPLE (2:12.2 --> 1:03.2/1:09.0)
    200 EZ

    2x @ 7:00
    100 DIVE PURPLE (1:02.3, 1:03.6)
    150 EZ

    4x @ 5:00
    50 DIVE PURPLE (:29.8, :29.6, :29.4, :29.0)
    100 EZ

    100 EZ

    Total: 2650

    SHOUT OUT: Where to begin. Frank made a guest appearance at 69 years young and did backstroke. Ainsley Jenkins is one of the club swimmers, and has done the same amount of sprinting I have all week, plus doubles on Monday and Wednesday. Trip opted to do a second 200 dive in lieu of 4x50, but then did a bonus 50 at the end. I was pleasantly surprised with my results given how much sprinting I have done this week. Srdan wore a leg suit, and I wore my LZR jammer, just to try and "feel" a little speed.

    FULL RESULTS:
    Calvin - 2:12.2 (1:03.2/1:09.0), 1:02.3, 1:03.6, :29.9, :29.6, :29.4, :29.0
    Srdan - 2:15.3 (1:03.2/1:12.1), 1:07.7, 1:06.6, :28.9, :29.1, :31.3, :27.6
    Ainsley - 2:19.5 (1:09.0/1:10.5), 1:04.9, 1:03.6, :30.3, :30.5, :30.1, :32.0 (FL)
    Trip - 2:27.4 (1:11.9/1:15.5), 1:09.1, 1:08.1, 2:27.5 (1:11.5/1:16.0), :32.3
    Larry - 2:36.2 (1:15.6/1:20.6), 1:12.8, 1:18.5, :34.7, :34.6, :36.7 (FL), :39.2 (I.M.)
    Frank (BK) - 3:21.1 (1:39.2/1:41.9), 1:35.6, 1:35.6, :44.4, :44.6, :44.0, :51.5 (he cramped at the 25M mark on last one)
    Doug - :28.63 (12.56/16.07) <-- did one at the end on his own to show us how easy it is!
    Categories
    Swim Workouts
  6. Friday 7/24/2020

    AM LCM Solo (w/ LRAD) @ LRRC

    Air Temp: 77
    Pool Temp: 81*
    * Had some heavy rains last two days which finally brought the temperature back down to a reasonable level!

    500 swim every 4th 25 head-up scull
    500 kick 50 FR/50 FL w/ fins + BD
    500 pull w/ SP + SNKL
    8x100 @ 2:00 25 dog-paddle/25 BR w/ FR kick/50 FR swim

    3x (w/ fins + paddles)
    4x50 @ 1:00 D1-4 to FAST
    :30 REST
    8x25 @ :10 rest FAST
    1:30 REST

    6x50 @ 1:00 FR
    Odd: 3/6 drill
    Even: swim breathe every 3

    400 FR DIVE FOR TIME (4:49.2)

    100 FLOAT

    Total: 4300

    I was kind of hoping the 400 would be a little better, but with all the fast/speed work I have done this week I was just gassed. Hope tomorrow’s dive set with Srdan goes a lot better!
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  7. Wednesday 7/22/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Many dives. Such speed. Much tired."

    Air Temp: 75
    Pool Temp: 83

    500 swim (50 BL/25 FR/25 head-up scull)
    10x50 @ 1:00 odd: FR, even: FL kick w/ fins + BD
    400 pull w/ SP + SNKL
    4x100 @ 2:00 25 R-arm/25 L-arm/50 swim w/ SNKL
    4x50 @ 1:00 V.S.

    3x
    100 DIVE PURPLE (1:01-, 1:01+, 1:01+)
    100 EZ
    4x50 @ :10 rest 25 dog-paddle/25 swim w/ 6-beat kick w/ SNKL

    Total: 3200

    More diving, more sprinting today. Club team actually did 6x100 dive fast, but since I have a lactate set planned with Srdan for Saturday, I decided to dive every other one and get some technique work in as well.
    Categories
    Swim Workouts
  8. Tuesday 7/21/2020

    PM LCM Solo (w/ LRAD) @ LRRC "Just a casual five thousand eight hundred meters"

    Air Temp: 93*
    Pool Temp: 86
    * Heat Index of 102

    500 swim every 4th 25 head-up scull
    5x100 @ :10 rest 50 FR/50 FL kick w/ fins + BD
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    500 pull 50 breathe every 4/50 breathe every 6 w/ SP
    8x100 @ 2:10 25 wrist scull/25 dog-paddle/50 swim w/ 6-beat kick w/ SNKL

    400 @ 9:00 FR kick w/ BD
    4x150 @ 2:20 PINK
    1:00 REST
    400 @ 6:40 pull w/ SNKL
    4x150 @ 2:10 RED
    1:00 REST
    400 @ 6:20 SMOOTH
    4x150 @ 2:00 RED

    100 EZ

    Total: 5800
    Categories
    Swim Workouts
  9. 7|20|20 SCY recovery II

    7|19
    DRYLANDS
    4 x 10 pull-ups (cheated because feet touched dead bottom)
    0.25mi barefoot run warmup 2:12
    0.25mi barefoot run near sprint 1:20
    yoga

    7|20
    SCY recovery swim
    Sore and worn down from yesterday, but still swam for it was grand opening day in our new aquatic center! A nice facility, and 2.1 miles from home.
    I swam in warmup pool for an hour 86F. The main pool area currently setup 2x SCM @ 78F. I experimented with the new style blocks to find my setting. Did about a dozen starts and maybe 600 various swims.

    Updated July 20th, 2020 at 08:03 PM by __steve__

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  10. Monday 7/20/2020

    AM LCM Solo (w/ LRAD) @ LRRC "You get a sprint practice! You get a sprint practice! You get a sprint practice!"


    Air Temp: 75
    Pool Temp: 83+

    500 swim every 4th 25 head-up scull
    500 kick w/ fins + BD
    500 pull w/ SP + SNKL
    5x100 @ 2:00 k/sw/dr/bld

    5x
    8x25 @ :30 FAST w/ fins + paddles
    :30 REST
    4x50 @ 1:00 V.S.
    :30 REST
    100 @ 3:00 DIVE PURPLE (1:04-, 1:03+, 1:04, 1:04, 1:03+)

    100 FLOAT

    Total: 4600

    This practice absolutely fried me. Was not expecting to come in Monday morning and get hit with a pure sprint/alactic training set. Coming off Saturday's sprint workout made this doubly difficult. I was really happy with my showing on the dive 100s. I did not feel like I let up on the 25s or the 50s fast (was going about 13ish on the 25s and 32-33 on the fast 50 of the variable sprint). Never have I been so grateful for the 25s and the 50 easy during the variable sprint. This workout pushed me way outside my comfort zone.
    Categories
    Swim Workouts
  11. Saturday 7/18/2020

    PM LCM w/ Srdan, Larry, Dr. J, + Doug as "Chief Split Getter" @ LRRC "Pure, unadulterated speed"

    "All those Trip sets got me tripping." ~ Srdan

    Air Temp: 92
    Pool Temp: 86

    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    4x100 @ 1:30 PINK pull w/ SP + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    3x
    50 @ :50 DIVE PURPLE to feet (:29.5, :29.0, :29.8)
    50 @ 1:30 35M UW kick/15 EZ w/ fins
    4x25 @ :45 12.5M BURST/12.5 EZ w/ chute (half open)
    50 @ :50 PUSH PURPLE aim for 2nd 50 of 100 pace (:28.8, :28.7, :27.9)
    150 EZ

    Total: 3000

    SHOUT OUT: Srdan was an outstanding 27.5 on the last one (after I said I planned to go under 28 on the last one and he said that "sounded like bullsh*t"). Looks like he has more endurance than he initially thought! Dr. J and Larry were very quick as well, going 31.8s on the last round! Don't ask me to explain how the dive 50s could be so much slower than the push ones. Only thing I will say is I felt that "release" after dragging the parachute; that feeling like the weight you were dragging has just been cut loose. We really had to push through as a group on this one, with the pool temperature so high and the high air temperature not doing us any favors either.

    Updated July 19th, 2020 at 12:01 AM by Calvin S

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  12. 7|18||20 LCM

    RECOVERY/HYPOVENTILATIVE UW
    300m as 24 ez UW to BO’s
    • evens: breathe out over half air, then start (beware the sink)
    • 2nd, 3rd, 4th’s from dig
    • about 3-5 dolphin kicks + 1-2 strokes

    100m flutter kick 2:01

    400 fins and snorkel UWatlantisKick
    • 3X ea per length
    • few snorkel breaths between


    100 scull (skull?)

    Updated July 19th, 2020 at 11:29 AM by __steve__

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  13. 7|17|20 LCM

    WARMUP
    11.5m section, used snorkel and fins
    14 laps, worked turns

    LACTATE PRODUCTION
    4 x 50 fr on 4:00 with fins
    • 26+, 27+, 28, 31
    • 1st was a NB, 2nd - 3 breaths, 3rd and 4th every 4-5
    • all were about 96% effort
    • stayed motionless between efforts to maximize pain of acidosis

    DRILL
    100 1 arm free, breathe on static side

    Less than 500 m workout
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  14. Friday 7/17/2020

    AM LCM Solo @ LRRC "Too Hot for TV, Swimming, and Blogging"

    Air Temp: 79
    Pool Temp: 84 (at 5:00 am !!!!)

    6x300 @ :15 rest
    1 - swim every 4th 25 head-up scull
    1 - kick w/ fins + BD
    1 - pull w/ SP + SNKL

    5x100 @ 1:45 D1-3 to PINK, hold 4 and 5
    4x50 @ 1:10 V.S.
    200 EZ

    Total: 2700

    That the water was already 84 degrees at 5:00 in the morning was a bad sign. The water was just too hot to do much of anything. Thought about swimming again this afternoon with Trip and Srdan, but bailed on that because I didn't want to deal with the heat again.
    Categories
    Swim Workouts
  15. 7|16|20 LCM and drylands

    7|15
    LCM aerobic

    28 x 0:10 (fr breakout + 2-3 strokes) on 0:30
    • every 2nd, 3rd and 4th from midpool dig

    50 ez
    50 flutter kick - 0:50
    100 1 arm drill


    Drylands

    2 x 20 x 20# db shldr press superset with curls while walking
    400 barefoot run moderate/fast - 1:24
    80m run/6 push-ups/repeat 5x
    • each pushup rep finished with (each side):
    • knee to elbow
    • knee to other elbow
    • knee to nose

    2 x 10 pull-ups (cheated at bottom-feet touched)



    2|16
    LCM pure sprint

    100 back warmup
    2 x 60m on 2:00 as 30 sprint fr NB/30 ez br or bk
    4 x 60m on 3:00 as 30 sprint fr NB/30 ez br or bk
    4 x 20m sprint fr/20m ez on 2:00
    50 headup fly-kick fr with fins/snorkel
    50 ez
    200 Ervin dr fins/snorkel
    100 flutter kick in 2:00

    Updated July 16th, 2020 at 10:18 PM by __steve__

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  16. Wednesday 7/15/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Lactate Production"

    Air Temp: 79
    Pool Temp: 82.5

    400 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x100 @ 2:00 FR k/sw/dr/bld w/ SNKL
    6x50 @ 1:05 I.M.O. in pairs (no FR)
    odd: k/sw
    even: dr/sw

    8x25 @ :30 V.S.
    100 EZ

    6x @ 5:00 (I.M.O. in pairs, NO FR)
    50 DIVE PURPLE (:30.7, :31.4, :38.2, :38.7, :38.5, :38.9)
    50 EZ

    2:45 REST

    200 DIVE PURPLE (2:14.8 - 1:04.9/1:09.9)

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  17. 7|13|20 LCM

    100 slowmotion fr 3:00
    100 1 arm fr
    50 fr with surf fins 0:27-
    5 x 50 on 1:00 fr BO to drill, surf fins
    50 kick fast 0:51
    50 frog kick ez
    50 head up fr with fly kick, surf fins
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  18. Tuesday 7/14/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Kickin' it 'old school'"

    Air Temp: 75
    Pool Temp: 81.5

    6x200 @ :10 rest 50 FL kick w/ BD/100 BK swim/50 FL kick w/ BD w/ fins

    24x50
    4 @ 1:00 25 zipper drill/25 swim
    4 @ 1:05 25 3/6 drill/25 swim
    4 @ 1:00 25 B&A drill/25 swim
    4 @ 1:00 25 6-kick roll/25 swim
    4 @ 1:00 V.S.
    4 @ 1:00 25 catch-up drill/25 swim

    All FR kick w/ BD :
    3x100 @ 2:10
    4x50 @ 1:05
    :40 REST
    3x100 @ 2:05
    4x50 @ 1:00
    :45 REST
    3x100 @ 2:00
    4x50 @ :55

    100 EZ

    Total: 4000
    Categories
    Swim Workouts
  19. Monday 7/13/2020

    PM LCM Solo (w/ LRAD) @ LRRC

    600 swim every 4th 25 head-up scull
    10x100 @ 2:00 25 FR kick in S-line/50 swim w/ 6 beat kick/25 FR kick in S-line w/ SNKL

    24x50 @ 1:00 w/ fins
    4 - FL build
    4 - FR D1-4
    4 - I.M.O. 25 SMOOTH/25 FAST

    2x
    3x100 @ 1:40 D1-3 to RED
    4x50 @ 1:00 25 B&A drill/25 swim w/ 6-beat kick w/ SNKL
    :30 REST
    8x25 @ :30 FAST
    1:30 REST

    100 EZ

    Total: 4300

    Updated July 15th, 2020 at 11:27 AM by Calvin S

    Categories
    Swim Workouts
  20. Sunday 7/12/2020

    AM LCM w/ Wife @ LRRC "Recovery"

    Air Temp: 82
    Pool Temp: 82

    1000 assorted swimming, drilling, kicking, and sculling (with my wife)

    4x100 @ 1:20 (1:18, 1:18, 1:19+, 1:18)
    1:20 REST
    3x100 @ 1:20 (1:16+, 1:17+, 1:18)
    1:20 REST
    2x100 @ 1:20 (1:16, 1:17+)
    1:20 REST
    100 @ 1:20 (1:16-)

    Total: 2000

    SHOUT OUT: My wife, who is not a swimmer, decided to join me. Doing 1000 meters was difficult at times for her, but proud of her for toughing it out. I know she is mad at me for making her do the last 50 without stopping

    I know she doesn't read this blog (although she knows of its existence), but I will just say again, I love you. It is always nice to swim with your biggest fan*.

    *Not named Trip Strauss
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    Swim Workouts