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  1. Monday 9/21/2020

    AM SCY Solo @ LRRC "Monday Morning Aerobic"

    6x300 w/ fins + SNKL
    1 @ 4:00 FR kick H.A.S.
    1 @ 3:45 150 FR kick H.A.S./150 swim
    1 @ 3:30 swim

    2x
    3x150 @ 2:00 D1-3 (RD1 to PINK, RD2 to RED)
    5x100 @ 1:20 D1-5 w/ paddles (RD1 to PINK, RD2 to RED)
    6x75 @ 1:05 swim, 15M UW off every wall w/ fins
    4x50 @ :50 D1-4 (RD1 to RED, RD2 to BLUE)

    100 EZ

    Total: 5100
    Categories
    Swim Workouts
  2. 9/21/20 Workout

    by , September 21st, 2020 at 11:21 AM (Swimming Through Jello)
    9/21/2020 Garage Workout

    5 min general warmup

    Pause Back Squat - 45/5, 135/3, 185/3, on :90 230/3x5

    5 rounds on 3:00
    15 burpees
    30 RBKS 53#

    100 situps
    Categories
    Uncategorized
  3. 9/19/20 Workout

    by , September 21st, 2020 at 09:24 AM (Swimming Through Jello)
    9/19/2020 Pool Workout

    Got to swim at the really nice new MICDS pool. A far cry from the 3' deep Hilltoppers pool the rest of the summer!

    200 fr 3:00
    2x125 75 fl l/r/DPS + 50 bk 2:00
    200 fr 3:00
    2x125 75 bk l/r/DPS + 50 br 2:00
    200 fr 3:00
    2x125 75 br 50 2k/1p 25 DPS + 50 fr 2:00
    200 fr 3:00

    8x50 k IMO 1:00
    8x100 bk k descend 2:00 (1:23 -> 1:14+!)

    6x50 dr/sw ez 1:00

    10x50 p 1:00 -> :35 -> :55
    2x(75 build 1:15 + 25 k fast 5br rest + 25 sw fast 5br rest + 25 k fast 5br rest + 100 ez)
    7x50 p 1:00 -> :30

    200 ez

    4x25 off blocks fast (pool had nice blocks with wedges that we usually don't get to practice on)

    100 ez

    4750y

    I was totally exhausted after this practice, and legs were sore in the morning!
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  4. Saturday 9/19/2020

    PM* LCM @ LRRC w/ LRAD "Saturday Night Mayhem"
    *6:00-8:00 PM!!

    Air Temp: 73**
    Pool Temp 76
    ** But down to 68 by the time practice concluded.

    500 swim every 4th 25 head-up scull
    10x50 @ 1:05 catch-up drill w/ FAST kick w/ SNKL
    16x25 @ :40 UW kick w/ fins
    alternating:
    L side
    Back
    R side
    Stomach

    16x50 @ 1:10 swim w/ fins + paddles
    4 - V.S.
    4 - D1-4 to FAST

    6x200 @ 3:30 w/ SNKL
    done as:
    50 - 10 kick roll
    50 - 6 kick roll
    50 - 3/6 drill
    50 - build w/ 6-beat kick

    20x50 @ :50
    alternating:
    2 @ 200 PACE
    1 EZ

    600 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  5. 9/18/20 Workout

    by , September 18th, 2020 at 12:16 PM (Swimming Through Jello)
    9/18/2020 Garage Workout

    Lighter day today, feeling a little beat up.

    5 min general warmup + Barbell warmup

    OHS - 45/5, 135/3, 165/3, on :90 - 185/3,3,3,3,5

    Alternating -
    Knee jump + box jump x3 30" up to 45" (5 sets) on 1:00
    1/3 mi run d1-3 on 3:00 (1:49-1:40-1:32!)
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  6. Thursday 9/17/2020

    AM SCY Solo @ LRRC "Kickin' it"

    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

    3x
    3x100 @ 1:45/1:40/1:35 (by RD) FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3000
    Categories
    Swim Workouts
  7. 9/17/20 Workout

    by , September 17th, 2020 at 08:47 AM (Swimming Through Jello)
    9/17/2020 Pool Workout

    Back to the pool finally! Was a little chilly at first but got used to it surprisingly quickly.

    3x(100 fr 1:30 + 100 IM 1:40 + 100 bk 1:50 + 100 k 2:00)

    4x(50 fr 2 breaths per 25 1:00
    100 IM work turns 1:45
    150 IMO k 2:45
    200 fr d1-4 3:30 - 2:24/2:17/2:13/2:07)
    //Not great, but I'll take it after 2 weeks out.

    6x50 dr/sw ez 1:00

    4x(75 fr p br5 1:30
    50 bk p 1:00
    25 o-fl e-br p :30 fast)

    200 warmdown

    4300y
    Categories
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  8. 9/16/20 Workout

    by , September 16th, 2020 at 02:49 PM (Swimming Through Jello)
    9/16/2020 Garage Workout

    5 min general warmup + barbell warmup

    Power Snatch + SnatchPP - 95/1+3, 115/1+3, 135/1+3, 155/1+3, On :90 - 165/1+3x2, 175/1+3x2, 185/1+3x2

    SnRDL - 185/5x3

    EMOM 10
    o - BB Row - 135/5, 145/5, 155/5, 165/5, 175/5
    e - Ring Dips - 7, 8, 9, 10, 11

    100 situps

    Finally get to swim again tomorrow!

    Updated September 16th, 2020 at 03:10 PM by JPEnge

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  9. Wednesday 9/16/2020

    AM SCY Solo @ LRRC "High Aerobic I.M."

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 I.M.O. 50 kick/50 drill/50 swim

    2x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    50 @ :35 FR
    100 @ 1:15 BR/FR
    150 @ 1:55 BK/BR/FR
    200 @ 2:30 I.M.
    2:05 REST

    500 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  10. 9/15/20 Workout

    by , September 16th, 2020 at 08:26 AM (Swimming Through Jello)
    9/15/2020 Garage Workout
    Pulls + Interval Conditioning

    5 min general warmup

    Cl DL + Shrug - 135/3, 225/3, on :90 - 275/3x5

    3 min movement prep

    Each block on 4:00 (about 1:1 work:rest)
    15-10-5 Hang Power Clean 95# + Box Jump 24"
    15-10-5 Power Jerk 95# + Box Jump
    15-10-5 KB Swing 53# + Box Jump
    15-10-5 KB DLHP 53# + Box Jump
    Categories
    Uncategorized
  11. Tuesday 9/15/2020

    PM LCM Solo @ LRRC

    600 swim every 4th 25 head-up scull

    3x400 @ 5:40 D1-3 pull w/ paddles + SNKL (5:16, 5:14, 5:07)

    200 EZ FR kick w/ fins + BD

    Total: 2000
    Categories
    Swim Workouts
  12. 9/14/20 Workout

    by , September 14th, 2020 at 11:48 AM (Swimming Through Jello)
    9/14/2020 Garage Workout
    Squats + Bodyweight conditioning

    5 min warmup

    Pause Back Squat - 45/5, 135/3, 185/3, E2MOM - 225/3x5
    //Easing back into squats after a week+ off and the little back tweak a couple weeks ago. Still gonna be sore tomorrow, I think - haven't done pauses for awhile.

    3 min movement prep

    10 rounds
    run down and up hill (~170m)
    10 pushups
    10 situps
    13:31
    //Just continuous motion on this. Trying to move through without taking any breaks.
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  13. Monday 9/14/2020

    AM SCY Solo @ LRRC "Threshold"

    2x
    300 swim every 4th 25 head-ups cull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 every 3rd 25 1 breath max pull w/ SP + SNKL

    4x200 @ 2:15 (2:09, 2:11, 2:09, 2:12)
    1:15 REST
    3x200 @ 2:15 (2:10, 2:11, 2:12)
    1:15 REST
    2x200 @ 2:15 (2:09, 2:11+)
    1:15 REST
    200 @ 2:15 (2:06-)

    200 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  14. 9/13/20 Workout

    by , September 13th, 2020 at 02:33 PM (Swimming Through Jello)
    9/13/2020 Garage Workout

    5 min general warmup
    Barbell warmup

    PSn + SSn on ~1:30
    95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 170/1+1, 175/1+1, 180/1+1, 185/1+1

    EMOM 10
    o - 5 GM + 5 shoulder press 95
    e - ring dips 6, 7, 8, 9, 10

    Was going to get back to the pool on Tuesday but head coach asked me to coach, so no swim til Thursday...
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  15. Saturday 9/12/2020

    AM SCY w/ Srdan @ LRRC "Lactic Hold"

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

    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    100 EZ

    4x (I.M.O. by RD)
    6x25 @ 1:00 12.5 BURST/12.5 EZ w/ chute
    100 @ 2:00 PUSH FAST (:57+, 1:06+, 1:09+, :53++)
    3x100 @ 1:15 FR "lactic hold" w/ 4/6/2 turns
    1:15 REST

    300 EZ FR kick w/ fins + BD

    Total: 4000

    SHOUT OUT: Srdan, for waking up early to do this workout at 7:00 am! He wanted me to post his selfie post workout, but I cannot get the image to show because vBulletin is a P.O.S. But as he put it, "Pool, sun, music, beer, and babes..."
    Categories
    Swim Workouts
  16. Friday 9/11/2020

    PM LCM Solo @ LRRC

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 FL 50 kick w/ BD/25 R/25 L/50 SMOOTH w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    7x200 @ 2:45 pull w/ paddles + SNKL

    100 FLOAT

    Total: 3100
    Categories
    Swim Workouts
  17. Vacation workouts part 3

    by , September 11th, 2020 at 09:51 PM (Swimming Through Jello)
    Thursday AM
    4 mi hike with 20 lb baby on back

    Friday PM (after 10 hr drive home)
    7 min burpees (111 reps, +1 PR)
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  18. Wednesday 9/9/2020

    AM SCY Solo @ LRRC "Efficiency"

    400 swim every 4th 25 head-up scull

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    3x200 @ 2:25
    2x225 @ 2:40
    250 @ 2:50

    200 EZ BK

    Total: 4800
    Categories
    Swim Workouts
  19. Tuesday 9/8/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 90
    Pool Temp: 82

    2x
    400 swim every 4th 25 head-up scull
    4x150 @ 2:20 50 FR kick w/ BD/50 B&A drill/50 swim last 25 no breath w/ fins

    4x350 @ 5:00 PINK pull w/ paddles + SNKL
    400 @ 5:00 RED N.S. (1:12/1:15/1:13/1:12 - 2:27/2:25 - 4:52)

    5x100 @ 1:40 25 "submarine"/75 SMOOTH FR kick w/ fins + BD

    Total: 4300

    Updated September 8th, 2020 at 11:16 PM by Calvin S

    Categories
    Swim Workouts
  20. Vacation workouts part 2

    by , September 8th, 2020 at 09:14 PM (Swimming Through Jello)
    Monday AM

    3.5 mi hike up 1000 ft w/ 20 lb baby on back

    Tuesday PM

    50-40-30-20-10
    Double 25# DB swings to overhead
    Situps
    1/2 reps pushups
    14:04
    Categories
    Uncategorized