PM SCY Solo @ LRRC "Recovery/Friday Fly Day" 400 swim every 4th 25 head-up scull 6x100 @ 1:45 k/sw/dr/bld odd: FL even: FR 10x100 @ 1:30 FL kick w/ fins + BD 4x50 mid-pool 25 FAST/25 EZ odd: FL even: FR 100 EZ Total: 2300
PM SCY Solo (w/ Trip + Srdan on 4x300/4x100) @ LRRC "Droppin' the hammer on Thor's day" 2x 400 swim every 4th 25 head-up scull 4x75 @ 1:20 k/dr/UW w/ fins 2x150 @ 2:10 #1 - breathe 2/4/6 by 50 #2 - breathe 4/6/8 by 50 4x100 @ 1:07 (1:06-, 1:06+, 1:06, 1:06) 1:07 REST 3x100 @ 1:07 (1:04+, 1:05-, 1:05) 1:07 REST 2x100 @ 1:07 (1:03+, 1:04-) 1:07 REST 100 @ 1:07 (1:01) 2x 3x100 @ 2:00 "hullabaloo" 8x25 @ :30 BR w/ FL kick w/ fins + strapless fingertip paddles (focus on loading hips and forearm catch) 4x300 @ 4:00 N.S. pull w/ SP 200 @ 6:00 EZ 4x100 @ 2:00 BEST AVG (:58+, :58-, :58, :59) 200 EZ FR kick w/ fins + BD Total: 6000
Updated February 17th, 2020 at 03:26 PM by Calvin S
I decided to go for a main kick set today, but started with a long recovery warm-up swim for my arms. I did mostly freestyle for the 1000 mix, but feel free to mix it based on how you feel in the water. Today, I think I could have just kept going and going nice and easy for a continuous swim, but forced myself to stop and do something else. W/U (1000): 1000 mix - choice Main - Kick Set Ladder (1600): 25/50/75/100/125/150/175/200/175/150/125/100/75/50/25 - fast/easy combo *For the ladder up (25 -> 200) - freestyle kick w/ fins *For the ladder down (175 -> 25) - easy breaststroke kick, fast free no fins Intervals: 25 -> 100 & 100 -> 25 - 10 seconds rest 125 -> 200 ->125 - 20 seconds rest 25 f 25 f / 25 e 50 f / 25 e 50 f / 50 e 75 f / 50 e 75 f / 75 e 100 f / 75 e 100 f / 100 e 100 e / 75 f 75 e / 75 f 75 e / 50 f 50 e / 50 f 50 e / 25 f 25 e / 25 f 25 e 400 easy swim warm down Total: 3000
Today was the first day I felt good in the water in a long time (yay)! I felt tired, but none of my aches and pains that have been getting me down lately got in the way. I actually really liked this set, it gave me a chance to get my heart rate up and do some varying speeds. The goal for the 50's was to start out on a strong interval and then descend so the second one in each round is faster, but has an extra :05 rest (also gave me time to get buoy & paddles on). Enjoy! W/U (800): 4x125 @ 1:45 - 5th 25 stroke RIMO 4x75 @ 1:15 pull - roaming 25's strong pace (~80%) 1 - 25 strong / 50 smooth 2 - 25 smooth / 25 strong / 25 smooth 3 - 50 smooth / 25 strong 4 - 75 strong Main (2200): 4X [ *50's - desc 1-2 during each round 1x200 swim @ 2:50 1x50 swim @ :40 1x100 swim @ 1:20 1x50 swim @ :45 1x150 pull w/ pads + buoy neg split @ 2:25 1-300 easy warm down Total: 31-3300
PM SCY w/ Trip @ LRRC "Something a little different" 6x300 2 @ 3:55 2 @ 3:45 2 @ 3:35 8x100 @ 1:30 FR kick w/ fins + BD 300 @ 4:00 WHITE 325 @ 4:00 PINK 350 @ 4:00 RED 3:00 REST 400 @ 5:00 PINK 425 @ 5:00 RED 450 @ 5:00 BLUE 150 EZ Total: 5000
PM SCY Solo @ LRRC "Kickin' it" 400 swim every 4th 25 head-up scull 4x100 @ 1:30 k/dr/UW/12.5 FAST/12.5 EZ w/ fins 2x200 @ 2:40 D1-2 pull w/ SP 2x 4x50 @ 1:00 "Progressive Freestyle" 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 3x100 @ 1:45 FR kick w/ BD 200 @ 3:45 BK pull w/ SP 3x100 @ 1:40 FR kick w/ BD 200 @ 3:45 BK pull w/ SP 8x25 @ :24 FL swim w/ 8 kicks off wall and 8 strokes max "in memoriam" 300 EZ FR kick w/ fins + BD Total: 3500
Today was kind of a "where am I at?" test in terms of my aerobic base after taking about 4 weeks off. It's not pretty, but it was a start and went better than I thought. I'll be using longer aerobic sets as the main set for the next couple weeks to try and build my endurance back up. All said and done, this took about an hour today. Happy swimming! W/U (700): 300 sw fr/bk/br x 25 100 long glide br 4x75 @ 1:30 dr/sw/bu Main (1200): 12x100 @ 1:25 swim - try to keep under 1:15 100 easy Sprint (200): 8x25 @ :30 - fast/easy, easy/fast, fast, easy x 2 *I did all free but you can do first round fr and 2nd rd stroke Stroke/Drill (700): 4X [ IMO by round 25 pull w/ pads + buoy 50 swim stroke 50 kick stroke ] 4x50 @ 1:00 w/ fins + pads swim free - 6 dolphins off each wall + 3 strokes before a breath. No breath in/out flags. 100 easy Total: 3000
AM SCY w/ the Lady Trojans @ UALR "Distance Workout" 4x200 @ 2:40 swim w/ fins + paddles + SNKL 4x100 @ 1:20 D1-4 3x 6x25 @ :40 "Ervin" 50 EZ 2x400 @ 5:15 PINK 6x100 @ 1:20 D1-3, 4-6 to Mile Pace :30 REST 3x300 @ 3:50 PINK pull w/ paddles + SNKL 4x100 @ 1:20 #1/3 - SMOOTH #2/4 - @ MP 1:10 REST 4x200 @ 2:40 PINK 3x100 @ 1:20 @ MP (1:03.9, 1:03.9, 1:03.6) 100 FLOAT Total: 5600 Water was quite warm, which made going fast rather difficult.
Updated January 25th, 2020 at 02:42 PM by Calvin S
10 x 13m fr on 0:20 10 x 13m fr on 0:30 20 x 13m on 0:30 o:br/e:fr 30 x 13m fr on 0:30 Just 910m swum slower than 50 race pace, but faster than 100
Updated January 25th, 2020 at 11:42 AM by __steve__
PM SCY Solo (and 12x100 w/ Trip) @ LRRC "Quantity with a dash of quality" 400 swim every 4th 25 head up scull 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 300 RIMO k/dr/sw 2x150 @ 1:55 N.S. pull w/ SP + SNKL 200 (25 swim/25 head-up scull) 4x50 @ :35 PINK 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 4x100 @ 1:08 (1:05+, 1:06, 1:06+, 1:06+) 1:08 REST 3x100 @ 1:08 (1:05, 1:06, 1:06) 1:08 REST 2x100 @ 1:08 (1:05, 1:06) 1:08 REST 100 @ 1:08 (1:03) 5x200 @ :10 rest 50 FL/50 FR kick w/ fins + BD 12x100 @ 1:30 I.M. focus on perfect transitions 100 FLOAT Total: 5300
So this week was my first week back after about a month off. Ouch. Between the holidays, winter crud, a (ski related, I think) tailbone injury, and more winter crud - I pretty much took a month off give or take a few attempts in December/January to swim. I did two workouts this week, and they both hurt, but I'm back at it. A little hard to find motivation, but it feels good (at least mentally) to be back in. Here was a short aerobic workout from Wednesday just to get myself going again: 24x100 4 @ 1:30 swim 4 @ 1:30 pull 4 @ 1:25 swim 4 @ 1:50 kick w/ fins 4 @ 1:20 swim 4 @ 1:50 stroke (I did 50bk/br) Total: 2400 Website: www.thelaneline.com Follow on: IG/FB
PM SCY Solo (and 3x300 w/ Trip) @ LRRC 500 swim every 4th 25 scull w/ SNKL 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 4x75 @ 1:20 k/dr/UW w/ fins 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 100 EZ 2x 6x50 3 @ :35 MAKE 3 @ :40 AE :30 REST 4x75 2 @ :50 MAKE 2 @ :55 AE :45 REST 3x100 @ 1:08 RED 1:06 REST 2x150 @ 1:40 BLUE 3:40 REST 2x300 @ 4:00 SMOOTH pull w/ paddles + SNKL 1:00 REST 300 @ 4:00 UP TEMPO, "Zane Grothe Style**," give Trip someone to race (3:23+) 200 EZ Total: 5000 ** I read once that Zane Grothe will do some of his crazy distance sets with NO KICKOUTS OFF ALL WALLS. I think the point being to really focus on the stroke, and increasing the number of strokes to work on each length of the pool. I agreed to level the playing field a little bit for Trip (who's walls leave something to be desired) by not kicking out of any walls.
1|21 1000 25 ez fr 25 dr 500 bk board fins 300 uw board fins The drill I used was a Tony Ervin demonstration on youtube. All it is is freestyle with UW recovery, what makes it important is maintaining rotation, breathing, and stroke with the extra drag. Helps one maintain hold of water without slippage. 1|23 LCM 1K as 50 fr/ 50 bk with board fins 15:41
PM SCY w/ Trip (and his tan) @ LRRC "I.M. and Threshold" 2x400 @ :10 rest swim w/ fins + paddles + SNKL 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 6x50 @ :10 rest 3 - BR kick w/ BD 3 - drill 25 BK/25 BR 100 @ 1:20 AE FRIM 200 @ 2:40 AE FRIM 300 @ 4:00 AE FRIM 400 @ 5:20 AE FRIM 400 @ 5:20 HOLD THRESHOLD PACE (4:32) 300 @ 4:00 HOLD TP (3:24) 200 @ 2:40 HOLD TP (2:16+) 100 @ 1:20 THRESHOLD PACE (1:07) 200 EZ Total: 3500 Wasn't sure if Trip was going to be back from Mexico today so I had something else prepared but when he showed up I did his workout instead. I aimed to hold my threshold interval (1:08 for now), that is what I sort of used for my "pace" today. I also aimed to hold the same pace for every 100 of each distance, as opposed to going out hard and then backing off but still "averaging" my target pace.
PM SCY Solo (8x25/50 no breath w/ Doug Martin and Jim "Dr. J" Robbins) @ LRRC "Putting it back together" 2x 5x100 w/ SNKL 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 :40 REST 10x50 @ 1:00 kick w/ BD odd: FR even: BR 20x50 @ 1:00 "Progressive Freestyle" w/ SNKL 8x25 @ :40 UW kick w/ fins odd: FL on back even: FR 50 FR swim no breath 250 EZ Total: 3000 Felt broken down all weekend from last week's training (especially the two days with the college team). Took the weekend off and spent today just putting my stroke back together again. Plan to swim TH/SAT with the college team.
14m section:2 x 280m fr with snorkel 120m br 10x 28m br on 1:00 • 24 - 21’s 50m section:1 x 100 with fins as 50fr/50 bk • 37.5m UW fr/ez bk 3 x 100 on 3:00 as 50fst/50ez • flutter kick fast/fr ez • 51, 58, 1:05 for the 50 fr kicks
14m section: 280m fr with snorkel 4:00 • work the turns 120m br 2:00 • work the turns 50m section: 50 flutter kick fast • tried to go fast 💨 1 x 100 with fins on 3:00 • 50 fl / 50 bk 6 x 100 with fins on 3:00 - 4:00 • 50 fr (31 tops) / 50 bk 6 x 50 fr on 0:70 • held 0:30 rest on first several A lot of writing, but less then 1450m. Don’t really pay much attention to net distances or keep track of it anymore. Now I see why.
AM SCY w/ The Lady Trojans @ UALR "Middle Distance Group" 300 swim every 4th 25 head-up scull 3x100 @ 1:50 25 FR/25 BR kick w/ BD 6x50 @ 1:00 25 dr/25 sw I.M.O. no FR 4x 1:00 V.K. @ 1:15 done as: :30 hands out :20 elbows out :10 S-line 50 @ 1:15 25 FAST kick on BK/25 UW FL kick 3x 6x25 @ :40 "Ervin" ** 6x25 @ :35 FR w/ Finis Tempo Trainer (set to .7) 4x250 @ 4:00 done as: 150 @ 1:50 100 N.S./50 AE 100 BEST AVG (58.8, 1:00.2, 1:00.1, 59.2) 4x150 @ 2:30 done as: 100 @ 1:15 50 RED/50 AE 50 FAST (29.0, 28.8, 28.3, 28.2) 3x200 @ 3:00 done as: 125 @ 1:35 75 EZ/BLD/FAST/50 AE 75 FAST (46.0, 44.4, 44.0) 2x125 @ 2:30 done as: 75 @ 1:00 50 RED/25 AE 50 FAST (28.3, 28.2) 75 @ 1:15 25 FAST/25 AE/25 FAST 175 EZ 16x25 @ :35 w/ fins 4 - 3 UW FAST FL kick/1 EZ 4 - 3 FAST BR w/ FR kick/1 EZ Total: 5100 ** Ervin is done as: #1 - 12.5 bucket scull/12.5 EZ #2 - 12.5 FAST FR kick in S-line on top of water/12.5 EZ #3 - 12.5 doggy paddle fast catch/12.5 EZ #4 - 12.5 UW FL kick/12.5 EZ #5 - FAST FR #6 - EZ No distance group today. It was all middle distance or sprint. The sprint workout was very similar to the middle distance one, just the distances started at 200 and dropped down to 50s (I think). Again for clarity I added spaces between each part of the main set, but the 250s, 150s, 200s, 125s, and 75s were done continuously, with no break between each set of distances.
Updated January 17th, 2020 at 02:56 PM by Calvin S
PM SCY w/ the Lady Trojans @ UALR 400 FR swim 200 FR kick w/ BD 100 "Progressive Scull" w/ SNKL 2x 150 @ 2:45 FR kick 4x25 @ :40 10M UW FL kick 150 @ 2:45 FR kick 3x25 @ :40 15M UW FL kick 150 @ 2:45 FR kick 2x25 @ :40 20M UW FL kick 150 @ 2:45 FR kick 25 @ :40 UW FL kick 100 EZ RD1: FR kick w/ BD RD2: add fins for all + FR kick w/ SNKL H.A.S. 3x 300 @ 4:00 w/ SNKL RD1/RD2 w/ opp fin + opp paddle (switch at 150) RD3 w/ fins + paddles 3x100 @ 1:30 D1-3 RD1 w/ upside down paddles (1:11, 1:07, 1:04) RD2 w/ paddles (1:07, 1:03, :59) RD3 swim (1:04, 1:01, :58-) 400 EZ Total: 5100 Pretty sure today was recovery day for the girls. It was their first afternoon back from Puerto Rico. Plan to swim with them again tomorrow morning. Word on the street is I’ll be with the distance group again. We shall see.
Updated January 16th, 2020 at 10:20 PM by Calvin S
14m wide area (measured 14.1 via gps). Had markings 5’ from wall - little short, but did the job. Great for turn and breakouts. 30 x 28 fr on 1:00 • breathe once • 15’s for some of the fast ones 6 x 28 fr on 0:30 • breathe 3 times 8 x 28 br on 1:00 • 24 - 21’s
Updated January 16th, 2020 at 08:45 PM by __steve__
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