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  1. Tuesday 6/23/2020

    AM LCM Solo (w/ LRAD) @ LRRC

    Air Temp: 73
    Pool Temp: 80

    6x300 w/ fins + SNKL
    1 @ 4:45 FR kick H.A.S.
    1 @ 4:15 150 FR kick H.A.S./150 FR swim
    1 @ 3:45 FR swim

    6x50 @ :10 rest kick w/ BD
    2 - FR
    1 - BR

    6x100 @ 2:15 12.5 head-up doggie paddle/12.5 head-down doggie paddle/25 catch-up/50 swim w/ SNKL

    5x300
    2 @ 4:45 WHITE pull w/ SNKL (4:15+, 4:15-)
    :30 REST
    3 @ 4:30 D1-3 PINK/RED/BLUE (3:58++, 3:46-, 3:37-)

    14x50 @ 1:05 odd: FR, even: FL kick w/ fins + BD

    Total: 4900

    Updated June 23rd, 2020 at 11:54 AM by Calvin S

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  2. 6|22|20 LCM

    100 bk surf fins warmup
    8 x 50 fr on 3:00 with surf fins
    (from 29 to 31)
    200 skull
    100 1 arm drill breathe each 2nd
    2 x 100 kick as 50 flutter fast / 50 frog ez

    Body had no spirit at all. O2 system felt tired, probably from too much wine on Saturday and Sunday

    5 hrs later, still tired from the swim

    Updated June 22nd, 2020 at 04:37 PM by __steve__

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  3. Monday 6/22/2020

    AM LCM Solo (w/ LRAD) @ LRRC "A Case of the Mondays"

    Air Temp: 70*
    Pool Temp: 81
    * Thunderstorms all night, but they let up in time for 5:00 AM practice. Light drizzle.

    500 swim ever 4th 25 head-up scull
    500 FR kick w/ fins + BD
    5x100 @ 1:45 breathe 4/6 by 50 pull w/ SP

    4x100 @ 1:50 (BR @ 2:00) k/sw/dr/sw by 25 I.M.O.
    1:00 REST
    8x50 @ :55 (BR @ 1:00) dr/fast by 25 I.M.O. (2 each stroke)
    1:00 REST
    16x25 @ :10 rest FAST I.M.O. (4 each stroke)

    4x100 @ 1:50 FR w/ 6-beat kick w/ SNKL
    :30 REST
    4x100 @ 1:15 RED (1:10+, 1:13+, 1:14-, 1:14-)
    1:00 REST
    6x50
    3 @ :35* RED
    3 @ :40 AE
    * I missed #3, and then had to sprint #4 to get back on cycle. Even I am mortal sometimes

    200 EZ FR kick w/ BD

    Total: 4000

    Man I felt stale today. I forgot to ice and rehab on Sunday, and so I came in today not feeling very sharp. The club team actually did the above set twice through, and maybe if I had selected the second intervals (1:20/:40/:45) I might have made it through the second round. But one round on the fast intervals left me gassed.
    Categories
    Swim Workouts
  4. Saturday 6/20/2020

    PM LCM w/ Trip Strauss, Noel Strauss (no relation), Srdan, and Michael (w/ Marvin and Doug as the "Tsars of the Timing Device") "Super Suit Saturday" or "Unhitch the wagon and let the ponies run!"

    Air Temp: 74*
    Pool Temp: 82
    *Overcast and drizzling throughout set, which made conditions ideal for speed! Also they fixed the pump so no more swimming through molasses.

    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

    4x50 @ :40 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 6:00 w/ B70 Neuro Comp full body suit
    100 DIVE FAST/PURPLE
    150 EZ

    Total: 3000

    Results:
    Calvin: 1:00.20, 1:00.58, 1:00.02, 1:02.05, 1:03.93, 1:03.02
    Trip: 1:06.90, 1:08.56, 1:09.20, 1:09.82, 1:09.83, 1:09.24
    Noel: 1:02.46, 1:02.75, 1:04.80, 1:07.70, 1:06.53, 1:06.58
    Srdan: 59.40, 1:06.78, 1:09.87, 1:07.78, 1:13.68, 1:06.44
    Michael: 1:14.22, 1:15.58, 1:17.10, 1:20.78, 1:22.49, 1:23.44

    For Trip:
    6/8/2019 - 1:08.94, 1:09.92, 1:09.62, 1:10.04, 1:10.19, 1:09.32

    SHOUT OUT: To everyone. We all kicked ass today on this set. Thanks Marvin and Doug for timing. We had some great racing!

    Updated June 21st, 2020 at 07:00 PM by Calvin S

    Categories
    Swim Workouts
  5. 6|19|20 LCM aerobic

    Recovery swim, from dryland activity prior day:

    100 ez with surf fins
    2.5K bk with surf fins
    50 flutter kick fast
    50 frog kick ez
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  6. Friday 6/19/2020

    AM LCM Solo (mostly) @ LRRC

    Air Temp: 70
    Pool Temp: 81*
    * Still feels like swimming through soup. Pump supposed to be fixed today.

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ :40 PINK
    4x25 @ :40 V.S. FR kick w/ BD

    2x
    3x100 @ 2:00
    RD1: FL kick w/ fins + BD
    RD2: FR SMOOTH
    6x50
    RD1 @ :50 FL kick w/ fins + BD
    RD2 @ 1:00
    odd: FR SMOOTH
    even: FL D1-3 (:35, :33, :32-)

    Total: 3200

    Didn't have anything planned out beyond warm-up today, so I jumped into the set that Frank Lawrence (CEO of the LRRC/LRAC) and his triathlete/ironman group was doing. I modified the strokes a little to fit my tastes.
    Categories
    Swim Workouts
  7. Thursday 6/18/2020

    PM LCM Solo @ LRRC "Aerobic Capacity"

    Air Temp: 89
    Pool Temp: 84*
    *And the pump is broken so the water isn't circulating. Felt like swimming through sludge, and the water actually felt more like 86+.

    8x
    75 FR swim
    50 FR kick on side (25 R/25 L)
    25 head-up scull
    :10 rest

    5x100 @ 1:20 (1:14-, 1:14+, 1:15-, 1:15-, 1:15-)
    1:20 REST
    4x100 @ 1:20 (1:14-, 1:14, 1:14, 1:13+)
    1:20 REST
    3x100 @ 1:20 (1:12+, 1:13-, 1:13-)
    1:20 REST
    2x100 @ 1:20 (1:11, 1:12-)
    1:20 REST
    100 @ 1:20 (1:09)

    300 EZ FR kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  8. Wednesday 6/17/2020

    PM LCM Solo @ LRRC "Recovery and Maintenance"

    400 swim every 4th 25 scull w/ SNKL

    8x150 @ 2:45
    2 - breathe 2-4-6 by 50 pull w/ SP
    2 - FL kick w/ fins + BD

    24x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x100 @ 1:00 rest 15M dive FAST/20 EZ/30 FAST w/ turn/20 EZ/15 FAST finish

    100 FLOAT

    Total: 3100
    Categories
    Swim Workouts
  9. Tuesday 6/16/2020

    AM LCM Solo @ LRRC (did part of LRAD's practice) @ LRRC

    Air Temp: 70
    Pool Temp: 82

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 FR swim
    300 @ 3:45 FR swim

    200 EZ FR kick w/ BD (to kick out the fins)

    MAX FOCUS ON HEAD POSITION!!
    8x25 @ :10 rest BK kick in S-line
    8x25 @ :10 rest BK overhead scull
    8x50 @ 1:10 BK kick H.A.S. emphasize shoulder/hip roll w/ fins
    10x50 @ 1:10
    odd: 25 R/25 L
    even: swim

    400 @ 6:20 SMOOTH
    8x50 @ :40
    PINK (:35, :36+, :37, :37-, :37, :37+, :37, :37+)
    1:00 REST
    400 @ 6:20 SMOOTH
    4x100 @ 1:15
    RED (1:10-, 1:12-, 1:13-, 1:13-)
    1:00 REST
    400 @ 6:20 SMOOTH
    200 @ :00
    MAX EFFORT/BLUE (2:19+ [1:08+/1:10+])

    100 FLOAT

    Total: 5600

    Categories
    Swim Workouts
  10. 6|16|20. 25 minutes

    33 x 10-15 seconds nb fr / 35-40 rest
    midpool dig twice a length

    Updated June 16th, 2020 at 07:11 PM by __steve__

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  11. Monday 6/15/2020

    AM LCM Solo @ LRRC

    Air Temp: 70
    Pool Temp: 81+

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 50 FR kick w/ BD/50 B&A drill/50 swim (middle 25 NO BREATH) w/ fins
    8x25 @ :40 V.S. FR kick w/ BD
    400 pull every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 V.S. FR swim
    100 EZ

    4x100 @ 2:30 "Rouse 100s" w/ fins
    100 EZ

    2x
    2x200 @ 3:30 I.M.
    #1 - 25 drill/25 swim
    #2 - swim
    :30 REST
    200 @ 4:00 FAST I.M. (done as 2x100 I.M.)

    100 EZ

    Total: 4100
    Categories
    Swim Workouts
  12. Sunday 6/14/2020

    PM LCM Solo @ LRRC

    Air Temp: 91
    Pool Temp: 85+

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP
    1:00 REST

    All FR kick w/ BD
    50 @ 1:15
    50 @ :55
    50 @ 1:15
    2x50 @ :55
    50 @ 1:15
    3x50 @ :55
    50 @ 1:15
    4x50 @ :55

    300 EZ

    8x100 @ 2:30 "Rouse 100s" w/ fins
    200 EZ

    Total: 4000

    Updated June 15th, 2020 at 09:43 AM by Calvin S

    Categories
    Swim Workouts
  13. 6|13|20 LCM

    Escaped kitchen renovation for a quick swim.

    6 x 50 fr on 2:00 with surf fins (31’s)
    2 x 50 head-up fr with fly kick. surf fins and snorkel
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  14. Saturday 6/13/2020

    PM LCM Solo @ LRRC "Recovery-ish"

    Air Temp: 91
    Pool Temp: 84 (bleh!)

    5x400 @ :20 rest
    #1 - 75 swim/25 head up scull
    #2 - 50 FL/50 FR kick w/ fins + BD
    #3 - I.M. k/sw/dr/bld by 25
    #4 - 75 pull/25 scull w/ buoy + SNKL
    #5 - swim w/ strong back half/N.S. (1:13/1:17/1:13/1:12 - 4:55)

    20x50 @ 1:00 FR swim focus on DPS w/ fins + paddles + SNKL

    Total: 3000
    Categories
    Swim Workouts
  15. Friday 6/12/2020

    PM LCM w/ Trip + Srdan (+ Marvin as "Chief Split-Getter") @ LRRC "BEST AVG...or 'JUST AVG'?"

    Air Temp: 89
    Pool Temp: 82

    500 swim 50 FR/50 BK dive every 100
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 V.S.
    100 EZ

    10x100 @ 2:00 BLUE/BEST AVG

    5x100 @ 1:45 FR kick w/ fins + BD

    Total: 2600

    Results:
    Calvin: 1:09, 1:08, 1:07, 1:08, 1:08+, 1:09, 1:08+, 1:09, 1:10, 1:10-
    Trip: 1:13, 1:13+, 1:14, 1:13, 1:14, 1:14, 1:14-, 1:14, 1:13, 1:12
    Srdan: 1:12, 1:13-, 1:13, 1:15, 1:17, 1:15, 1:15, 1:16, 1:14, 1:10 (he pulled the last 5)

    Solid set by all. Last record I have of doing this set LCM was on 5/1/2019, and there I was: 1:09-, 1:08+, 1:09, 1:09+, 1:10-, 1:10, 1:10, 1:11-, 1:09+, 1:08+ so I was happier with this iteration of the set. I fell off towards the end, but the water temp and the heat started to get to me. Always blows my mind how much more difficult this set is LCM over SCY!

    Updated June 13th, 2020 at 12:36 PM by Calvin S

    Categories
    Swim Workouts
  16. Thursday 6/11/2020

    AM LCM Solo (did part of LRAD practice again) @ LRRC “Bread and Butter Middle Distance Work”

    Air Temp: 63*
    Pool Temp: 78
    *5:00 am

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 FR swim
    300 @ 3:45 FR swim

    4x50 @ 1:10 D1-4 FR kick w/ BD

    4x100 @ 2:15 25 FL kick on BK/25 4R/4L/4 full strokes FL/25 dolphins dives/25 STRONG FL

    AE to STRONG AE, make all intervals
    100 @ 1:40
    200 @ 3:00
    300 @ 4:00
    200 @ 3:00
    100 @ 1:40
    200 @ 2:50
    300 @ 3:45
    200 @ 2:40
    100 @ 1:15

    100 FLOAT

    Total: 4200

    I had planned to do an easy recovery practice, but that 100/200/300 set was like right in my wheelhouse. Riddle me this, does the fact that I trained for 8 straight weeks when the club team couldn’t excuse the fact that I was one of only four swimmers who made this whole set? Or did it really look that bad that the 35.5 year old took most of them to the cleaners? Either way, felt great today

    Updated June 11th, 2020 at 04:36 PM by Calvin S

    Categories
    Swim Workouts
  17. Wednesday 6/10/2020

    AM LCM Solo (but w/ LRAD - "Arkansas Dolphins" club team) @ LRRC

    Air Temp: 61*
    Pool Temp: 80
    *5:00 am

    800 alternating 75 FR/25 head-up scull/75 BK/25 bucket scull

    **At this point the club team got in and seeing as I didn't have a concrete workout plan for this morning, I just followed their lead.**

    8x150 @ 3:00 50 FR kick H.A.S./50 B&A drill - steady kick!!/50 swim w/ SNKL

    3x
    8x25 @ :15 rest w/ buoy
    odd: front scull "windshield wipers"
    even: BR pull
    4x50 @ 1:15 BR swim w/ good glide, strong kick, fast catch

    24x50 @ 1:00
    #1 - SMOOTH
    #2 - SMOOTH w/ 6 beat kick
    #3 - BLUE/SP1 (:31-, :31, :31+, :31-, :32-, :32, :32, :32-)

    100 FLOAT

    Total: 4500
    Categories
    Swim Workouts
  18. Tuesday 6/9/2020

    PM LCM Solo @ LRRC "Threshold"

    Air Temp: 91*
    Pool Temp: 81+
    * Heat Index of 101

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 REST

    4x200 @ 2:40 (2:33, 2:33, 2:32, 2:33-)
    1:20 REST
    3x200 @ 2:40 (2:32, 2:33, 2:32)
    1:20 REST
    2x200 @ 2:40 (2:31+, 2:31)
    1:20 REST
    200 @ 2:40 (2:26*)
    * N.S. 1:14/1:12

    300 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  19. 6|9|20 LCM

    no fins-no speed

    10 x 50 fr on <100 bpm (1:00- 4:00) high 30’s


    4x 50 br on 2:00


    6 x 15 seconds fr nb sprint/25 seconds rest, stop when time is up and go from the same point. Did 3 per 50

    Updated June 9th, 2020 at 07:58 PM by __steve__

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  20. Monday 6/8/2020

    PM LCM w/ Trip + Srdan @ LRRC "Short and some pace"

    Air Temp: 73
    Pool Temp: 82
    *swam in a driving rain

    400 swim

    4x50 @ 1:00
    #1 - BUF
    #2-4 @ 200 PACE (:31-, :31+, :31)
    100 EZ

    6x100 @ 1:45
    odd: SMOOTH last 25 NO BREATH
    even: @ 400 PACE (1:08+, 1:07-, 1:07+)

    200 EZ kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts