LCM WARMUP 500 fr slow drill, snrkl 9:00 100 fr little less slow, sans snrkl DRILL 2x50 1-arm drill, bilateral brth SPEED 4 x 50 on 1:30 25 fr sprint/25 ez bk-o br-e 12 x 16.7 fast stop-n-go’s fr-bk-fr-br orderevery 2nd and 3rd from dig KICK 100 as 50 flutter 4 time/50 ez 0:49 DRILL 300 various drills with short fins fly-kick, head-up freestyle, snrklslow motion straight-arm frbackstroke go UW for 4 SDBK 2 x mid strok
Updated October 31st, 2019 at 07:32 PM by __steve__
Thursday, 10/31/2019 Pool Workout 2x{100 fr/100 IM/100 p/100 k} 10x50 k 1-3 1:00 4-6 :55 7-8 :50 9-10 :45 2x{500 fr :20 rest 400 p :20 rest 300 IM k/d/s :20 rest 200 br :20 rest 100 bk :20 rest 50 fly} 200 warmdown 4600y
10|19 LCM WARMUP 200 as 100fr 50bk 50br DRILL 400 as 50 one arm fr, left arm, bilaterally breathe/50 same thing but right side/3 x 100 shrt fins on 2:30 as 50 head-up fly kick fr/50 ez KICK 100 flutter kick as 50fast /50ez did 0:51 at 90% effort 10/27 Rogue airbike 7 x 1:00 work/1:00 ez UB weights and isometrics/ RC scap 10/28 calisthenics, plyo (one-leg broad jump test 6’4”rt/6’2” lt) 6 min on woodway treadmill barefoot 6.5mph, stretches The 0:51 kick was easy. Didn’t use board so it’s safe to assume boards are slower to kick with for me
Updated October 30th, 2019 at 12:53 PM by __steve__
Monday, 10/28/2019 Garage Lifting Was supposed to have a softball game tonight but got cancelled due to wet fields at the last minute. So I impromptu lifted in the garage at night. Warmup - stretching, plyos, barbell warmup Pause Clean + Front Squat + Jerk - 95/1+1+1, 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1x5 Clean Pulls - 225/3, 235/3, 245/3 BtN Sn PP - 135/5, 165/5, 185/5,5,5 Tuesday, 10/29/2019 Pool Workout 200 fr/200 IM dr/4x75 SLOB-sw-SLOB/200 IM k/200 p 4x100 fr 25 ez/50 hard/25 ez 1:30 3x100 k 2:10 2x100 IM 1:40 100 ez 2:00 2x100 p 1:40 4x75 IMO 1:20 4x100 25 hard/50 ez/25 hard 1:30 6x50 1:00 SLOB/sw ez 10x50 p/rev paddles 4 - :55 4 - :45 2 - :35 200 warmdown 4000y
Sunday 10/27/2019 Garage Lifting Feeling a bit better with my GI stuff. Decided to do some lifting today. Warmup - plyos, stretching, barbell warmup Pause Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 175/1+1x8, 180/1+1, 185/1+1 Shoulder Press - 45/8, 75/8, 95/8,8,8 Pendlay Row - 135/8, 155/8,8
LCM WARMUP 400 fr build, snrkl (6:35) 200 bk, short fins (2:55) KICK 50 flutter kick for time (0:50 that’s much better) 150 ez kick to buffer SPEED 3 x 50 fr on 3:00, short fins 0:35 - 0:30 - 0:27nb to ~40m then breathe (6, 4, 2x resp.)1 x 50 fr ez experiment The effects of various combinations of drag reduction strategies noticed with long course 50m all-out effort flutter kick attempts Materials - well broken in speedo endurance jammer - quite used Tyr AP12 low waist jammer - quite used Tyr AP12 high waist jammer - random kick board - Tyr snorkel Procedure With timer in view from across pool, push off wall, use a couple small dolphin kicks, and surface kick 50m to other side in as little time as possible. Results Hairy/speedo jammer - 10|18|19 0:55 Hairy/Tyr AP12 low waist suit - 10|21|19 0:54 Shaved (except arms)/speedo jammer - 10|23|19 0:53 Shaved (arms too)/Tyr AP12 high waist suit - 10|24|19 0:50 Arms weren’t shaved at one point due to lack of time.
Updated October 27th, 2019 at 11:06 AM by __steve__
Had a medical procedure Tuesday morning so took that day and Wednesday morning off. Going to next option on UC treatment, hopefully this one is more successful. Wednesday, 10/23/2019 Garage Squats Warmup - stretching, plyos Back Squat - 45/5, 135/3, 185/3, 220/3,3,3,3,15 Thursday, 10/24/2019 Pool Workout 3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55} 4xIMO{75 r/l/DPS 1:20 75 50 b sw/25 fast k SLOB 1:20 150 fr p br3/5/7 2:20 100 50 b/50 fast 2:00} 6x50 dr/sw ez :55 3x{150 r/l/sw ez x25 2:30 3x50 d1-3 to 90+% :55 3x25 c/o/FAST :25} rd1-fl, rd2-k/fins, rd3-fr 125 warmdown 4350y
Pool setup with floating bulkhead at first, with a team of youngsters training on the scy side. The other side (available) was about 26m this time, shorter than last time. WARMUP 5 x 52m on 1:00 1 x 52m on 2:00 5 x 52m on 1:00 208m bk with fins 4 x 26m br on 1 - 2:00 4 minutes break- bulkhead removed 4Time 50m flutter kick for time 53 flat - better 50m ez flutter kick SET 4 x 50 on 2 - 3:00 as 25m near all-out/25m ez bk 50 head up dolphinkick fr with fins and snorkel 50 eZ
Updated October 23rd, 2019 at 11:54 PM by __steve__
I wrote this set last week and put it in my back pocket for a day when it felt right. Tomorrow and Friday I have scheduling conflicts with my usual workout time and may not be able to get in, so I thought today was a good day for a high volume yardage challenge when I'd be forced to rest a day or two afterward. For the long swims, you should be getting lots of rest - over a minute or right at a minute until the 600, and then 15-30 sec on the 400/200. For the 100's, start out at an interval that feels comfortable to stay long and smooth. For the 5x100, you should plan to get about 5 sec rest and the 3x100, just make. Good luck! Main (5500): 1x1000 @ 15:00 w/ snorkel, pads, buoy - 50 sw, 50 dr 9x100 @ 1:25 swim no equipment 1x800 @ 12:00 w/ pads + buoy 7x100 @ 1:20 swim no equip 1x600 @ 9:00 w/ pads 5x100 @ 1:15 swim no equip 1x400 @ 6:00 pads + fins 3x100 @ 1:10 *option to add fins 1x200 @ 3:00 w/ fins swim 1x100 FAST all out *option: fins or no fins W/D - 200 easy kick or more if needed Total: 5700 *Original post on www.thelaneline.com
When I signed on this morning and realized I have posted since August - Yikes! I've been working on a swimming blog/website of my own, so pm message me if you want to check it out :-). I have been training hard just haven't been keeping up with online posts, so I'll get back into it today with the Breath Control/Technique workout I did. Enjoy! W/U (900): 300 swim - 100fr/bk/br 12x50 @ :50 w/ fins o - free w/ 3 dolphin kicks off each wall + 3 strokes before a breath off each wall e - IMO drill Main (1800): 3X [ 1x300 @ 4:30/4:15/4:00 by round 1x75 @ 1:15 - 3 breaths, 2 br, 1 br by 25 1x25 @ :45 kick on back 1x50 @ 1:00 - 2 br/1 br by 25 1x50 @ 1:00 kick on back 1x25 @ :45 no breath (or 1 breath) 1x75 @ 1:15 kick on back] *You can bank the rest after the breath control 75/50/25 *1st round - 300 is pull w/ buoy + pads, 2nd round 300 just pads, last round fins whole round Sprint (200): 8x25 @ :30 o - FAST IMO e - easy choice 100 easy Total: 3000
WARMUP 3 x 100 on 2:00 fins fr bk fr KICK 50 flutter kick warmup 50 flutter kick for time 0:54 SET 6 x 16-17m fr on 0:35 6 x 16-17m fr on 0:40 6 x 16-17m fr on 0:45 each 2nd, 3rd, 5th, 6th from midpool dig100 pace building to 50 effort on 3rd Warmdown 200 easy In middle of an experiment to study effects of shaving and tech suit on a 50 LCM flutter kick with a board. So far I have the data for the control and one of the 3 experimental swims. I am using the 50m kick because of current disappointing performance (was kicking 50LCM in under 0:45 in 2015)
Updated October 21st, 2019 at 11:18 PM by __steve__
Saturday, 10/19/2019 Pool Workout 300 sw/200 k/200 p/100 IM dr 8x25 o/c :30 3x100 cruise 1:40 3x100 fr 1:20 (next top) 3x100 "race" 2:00 2x100 cruise 1:40 3x100 fr 1:15 (next top) 2x100 "race" 2:00 1x100 cruise 1:40 3x100 fr 1:15 (was supposed to be 1:10 but I just wasn't feeling it) (next top) 1x100 "race" 2:00 3x50 cruise 1:00 3x50 fl/bk/br :50 (next top) 3x50 fl/bk/br "race" 1:15 2x50 cruise 1:00 3x50 fl/bk/br :45 (next top) 2x50 fl/br "race" 1:15 1x50 cruise 1:00 3x50 fl/bk/br :40 (next top) 1x50 fl "race" 1:15 200 warmdown 4350y Monday, 10/21/2019 Pool Workout 600 (50sw/25k)/200 p/100 fr dr 3x{300 build by 100 4:00 2x100 k 1:50 2x200 25 ez/75 hard 3:00} rd 1 - 300/200 fr, rd 2 - k/fins, rd 3 - p/pads 4x50 dr/sw IMO 1:00 4x50 fr d1-4 :50 4x25 IMO sprint :30 200 warmdown 4300y
WARMUP 500 fr extra slow to save shoulders for set/drill snkl8:55 KICK 3 x 100 on 3:00 flutter kick snkl take 1st 50 out fast (0:55☹️) 2 x 50 one leg kick SET 5 x 24m fr (12m area) on 1:00 5 x 24m fr (12m area) on 1:10 dive from gutter and nb on allhigh teenswork turns despite unusual markingsthese cause me great dizziness 100 bk with fins DRILL 50 br fins used free kick 100 one arm drill breathe L-L, R-R ea arm for 50 150 ez fins snkl 50 head-up fr with fly kick fast fins snkl Probably my last aerobic freestyle warmup. Maybe save this type of swimming for a warmdown swim, or even for recovery days about 1.5 K 1250 was filler
Updated October 20th, 2019 at 10:40 PM by __steve__
Friday, 10/18/2019 CrossFit Workout Warmup - rowing, stretches, med ball warmup Strength - Deadlift - 45/5, 135/4, 225/4, 275/4, 300/4,4,4,4,12 Conditioning - Tabata intervals (20 sec on/10 sec off), 8 rounds per exercise Pullups - 8x8 Pushups - 8,9,9,9,8,8,8,8 Situps - 12,12,12,12,12,12,12,13 Squats - 15,15,16,16,16,16,16,22
WARMUP 500 fr wt snorkel SETS 1 x 100 fr 100 k as 50 flutter fast / 50 k ez (fast -0:55☹️) 5 x 100 as 50fr moderate to fast / 50 ez fr’s: nb to 35m then every 2 for remainder44, 40, 38, 36, 34e/z’s: br, bk, bk, bk, bk DRILLS 600 various with fins disappointed about the 50 kick time. I start off good but lose momentum at about 45m. Just several years ago I was doing mid 40’s on these lcm kicks. Just takes forever to recover these days. A finis monofin was on deck, little small, but I used it for 100. It was so uncomfortable- felt like it was pulling off my toes. Had to remove it at 75m and use it as a kick board back to the wall
Updated October 17th, 2019 at 12:22 PM by __steve__
Tuesday, 10/15/2019 CrossFit Workout Warmup - assault bike, stretching, plyos, barbell/gymnastic set Strength - Back Squat - 45/5, 135/4, 185/4, 210/4,4,4,4,20 Conditioning - 50 cal assault bike 50 box jump overs 24" 50 toes to bar 8:54 Wednesday, 10/16/2019 Pool Workout Going to try to swim with the National club group Wednesdays for an extra challenge as much as I can. 200 sw 2:50 2x150 IM mix 2:20 3x75 fr dr 1:10 4x50 st dr :55 5x25 br :30 4x100 1:20 6 beat k! 3x200 IM 3:00 5x150 p/pads 2:15 o-D1-3, e-br5 2x500 sw/fins 6:00 build 6x25 accelerators (fast kick at flags to 15m sprint) 6x50 turn races (ez to flags, sprint to turn and back - alternate turning at T and turning at wall) 200 warmdown 4450y
LCM pool set up SCY with floating bulkhead. I used the other side of it which I estimate to be, with 6” thick bulkhead, about 27 meters. I started with a set in the 12m wide area, diving from the gutter. 8 x 24m fr NB on 1:00 dive from gutter had to take a breath on the 5th so I sat one out and did another 3. 540m with shrt fins and snorkel, moderate bursts off wall and fast fr for a few strokes then recovery swim. Included head-up, fly kick fr drill, and fist drill. 270 kick snorkel (flutter and frog) Weights 3 x 20 LP (180 added) +20 pull downs (100 units) + 20 DBBP #40’s) supersetted with no rest 6 sets various shoulder things 1 set calves
Updated October 15th, 2019 at 08:02 PM by __steve__
Friday, 10/11/2019 CrossFit Workout Warmup - assault bike, plyos, barbell warmup Strength - A) Power Clean + Clean - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+1, 235/1+f, 1+f B) Ring Dips - 3x10 Conditioning - EMOM 16 1 - 12 cals assault bike 2 - 10 pause ring rows 3 - 30m right arm OH carry 75# 4 - 30m left arm OH carry 75# Monday, 10/14/2019 Pool Workout 10x100 :10 rest; o-k/sw, e-sw/dr 8x50 :50 build/hard - 2 sw, 2 k/fins, 2 sw/fins, 2 sw/fins + pads 6x{3x50 free 1x100 sw 1:40} rd1-3 - 50s p :50; rd4 - sw :50, rd5 - sw/pads :45, rd6 - sw/fins + pads :40 10x50 k 1:00 25 ez/25 fast flutter (alt 2 w/board, 2 wo/board) 20x25 VS :30 rd1 - fl; rd2 - br; rd3 - fr; rd4 - dk/fins; rd5 - flk/fins 200 warmdown 4100y
10|11 LCM 500fr warmup 8:45 HR<140 100 ez kick 4x50 flutter kick AFAP on 5:00 53high, 65, 64, 63 100 ez bk 200 slowmotion fr shrt fins 100 one arm drill shrt fins 150 mixed drills shrt fins 50 head-up freestyle with fly-kick shrt fins 33 10|9 Lactate removal on rogue bike 7 x 1 min work/1 min ez 20, 18, 18, 15, 16, 15, 16 work cal’s
Wednesday, 10/9/2019 CrossFit Workout Warmup - stretching, PVC warmup, plyos Strength - A1) Shoulder Press - 45/5, 75/3, 95/3, 105/3,3,7 A2) DB high pull - 30/8,8,8, ea arm Conditioning - 20 TTB 30 DB Sn 50# 40 DB weighted stepups 50#/24" 30 DB Sn 50# 20 TTB 6:26 Thursday, 10/10/2019 Pool Workout 3x(100 fr/100 IM/100 p/100 k) //Added some fly pull in there - don't think I'm quite getting my fly timing right. 3x(4x125) IM rotate 50 stroke Rd 1 - 50s kick, rest swim 2:00 Rd 2 - 50s drill, rest swim 1:55 Rd 3 - 50s fast swim, rest ez swim 1:50 3x100 IM FAST 2:30 2x{2x50 k 1:00 100 sw 1:30 100 k 1:50 2x50 sw :40} Rd 1 - fr Rd 2 - k fl/br; sw bk 200 warmdown 4000y
Updated October 10th, 2019 at 01:50 PM by JPEnge
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