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  1. 12/2/20 Workout

    by , December 2nd, 2020 at 06:08 PM (Swimming Through Jello)
    Wednesday, 12/2/2020 Garage Workout

    5 min general warmup + barbell warmup

    Hang Snatch - 95/2, 115/2, 135/1, 165/1, EMOM 185/1x10

    Starting a daily squat routine today - just quick work up to a heavy single every day. This has worked pretty well in the past for getting my body more comfortable with heavy weights.

    Back Squat - 135/3, 225/3, 245/2, 265/1, 285/1

    5 rounds
    10 ring dips
    10 inverted rows
    15-12-9-6-3 KB swings 53#
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  2. Wednesday 12/2/2020

    AM SCY Solo @ LRRC

    500 FLOP

    2000 @ 26:00 FR kick H.A.S. w/ fins + SNKL

    8x100 @ 1:40 75 kick/25 one-arm FR
    odd: FR side kick
    even: FL on back H.A.S.

    600 @ 8:00 FR kick H.A.S. w/ fins + SNKL

    8x50 @ :50 kick
    odd: FR side-kick
    even: FL on back H.A.S.

    200 @ 2:40 FR kick H.A.S. w/ fins + SNKL

    500 FLOAT

    Total: 5000
    Categories
    Swim Workouts
  3. 12/1/20 Workout

    by , December 2nd, 2020 at 10:15 AM (Swimming Through Jello)
    Tuesday, 12/1/2020 Garage Workout

    Took a COVID test this morning, this weekend I started getting congested and sore throat which is the same symptoms my parents who tested positive last week had. So no swimming for me for a moment while on self-quarantine.

    5 min general warmup + barbell warmup

    Deadlift - 135/3, 225/3, 275/3
    On 2:00, 5 times
    Deadlift 325/3 dead stop
    KB front squat 53#/10

    EMOM 10
    1 - Knee jump + box jump x3 30" -> 45"
    2 - Shoulder press 25# DBs x 10
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  4. Tuesday 12/1/2020

    PM SCY w/ Trip @ LRRC

    600 kick (100 side/100 FL on back H.A.S.)

    30x50 @ :50 w/ SNKL
    6 - 25 FR kick H.A.S./25 one-arm FR
    6 - odd: FAST FR kick H.A.S. D1-3, even: one-arm FR

    20x100 @ 1:30 FL kick on back H.A.S. w/ fins

    200 FLOAT

    Total: 4300
    Categories
    Swim Workouts
  5. Monday 11/30/2020

    PM SCY Solo @ LRRC

    1000 FR kick H.A.S w/ fins + SNKL
    500 alt. 25 FR kick H.A.S./25 FR swim single-arm w/ fins + SNKL

    :30 REST

    1000 FR kick H.A.S w/ fins + SNKL
    500 alt. 25 FR kick H.A.S./25 FR swim single-arm w/ fins + SNKL

    Total: 3000
    Categories
    Swim Workouts
  6. 11/30/20 Workout

    by , November 30th, 2020 at 02:41 PM (Swimming Through Jello)
    Took the week off work Thanksgiving week, but still did workouts. Some lifting Mon/Thur/Sat/Sun, swam Tu/Fr. I don't remember everything but nothing was really mindblowingly exciting. Still stuck at Crestview 85 degree SCM hot tub, and will be for the next week too.

    Monday, 11/30/2020 Garage Workout

    5 min general warmup + barbell warmup

    Power Jerk + Split Jerk - 95/1+1, 135/1+1, 165/1+1, EMOM 185/1+1x3, 195/1+1x3, 205/1+1, 215/1+1, 225/1+1, 235/f
    //All mental on that miss. Just can't get myself to get under it! Next week.

    7 rounds
    7 SDHP 75#
    7 bar facing burpees
    6:11

    50 v-ups unbroken
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  7. Saturday 11/28/2020

    AM SCY Solo @ LRRC

    4x1000
    odd: 25 FR side kick/25 FL kick H.A.S. on back
    even: FR kick H.A.S. w/ fins + SNKL

    2x500 EZ/FLOAT mix of kicking and drilling

    Total: 5000
    Categories
    Swim Workouts
  8. Friday 11/27/2020

    PM SCY Solo @ LRRC

    20x200 @ 2:50 FR kick H.A.S. w/ fins + SNKL

    10x100 @ :10 rest
    odd: FLOAT
    even: FR kick 25 UW/25 side

    Total: 5000
    Categories
    Swim Workouts
  9. Wednesday 11/25/2020

    PM SCY w/ Trip (200s), Larry and Srdan (25s) @ LRRC

    500 swim every 4th 25 head-up scull

    10x200 @ 2:35
    2 - 2 breaths max 2nd/4th 50s
    1 - SMOOTH
    2 - 1 breath max even 25s
    1 - SMOOTH
    2 - 75 SMOOTH/25 no breath
    1 - SMOOTH
    1 - RED (2:05+)

    4x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns

    7x100 @ :10 rest 75 FR kick H.A.S./25 scull w/ SNKL
    6x25 @ :40 12.5 UW FL kick on back/12.5 EZ
    6x25 @ :40 UW FL kick w/ fins

    8x25 @ :30 FAST (first 3 NO BREATH)
    50 EZ
    6x25 @ :30 FASTER
    50 EZ
    4x25 @ :30 FASTER THAN BEFORE

    250 EZ

    Total: 5000
    Categories
    Swim Workouts
  10. Monday 11/23/2020

    AM SCY Solo @ LRRC

    6x300 w/ fins + SNKL
    1 @ 4:15 FR kick H.A.S.
    1 @ 4:00 150 FR kick H.A.S./150 swim
    1 @ 3:45 swim

    200 EZ

    Total: 2000
    Categories
    Swim Workouts
  11. Sunday 11/22/2020

    PM SCY w/ Larry, Doug, and Dr. J (first half) and Solo (second half) @ LRRC

    4x100 @ 1:50 75 FR side kick/25 scull

    7x25 @ :40 UW kick
    odd: FR
    even: FL
    125 EZ
    7x25 @ :45 STRONG FR kick w/ BD
    125 EZ

    50 FR NO BREATH
    50 BK EZ

    12x125 @ 2:00 FR kick H.A.S., first/last 25 UW FL w/ fins + SNKL

    100 EZ

    Total: 2700
    Categories
    Swim Workouts
  12. Saturday 11/21/2020

    AM SCY Solo @ LRRC

    18x100 @ 2:00
    1 - 75 FR side kick/25 scull
    1 - 75 FL H.A.S. on back/25 scull
    1 - 75 one-arm FR/25 scull

    20x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 6000
    Categories
    Swim Workouts
  13. Friday 11/20/2020

    AM Solo and PM w/ Doug and Dr. J (for part of workout) SCY @ LRRC

    AM Swim:

    10x100 @ :10 rest w/ SNKL
    odd: 75 FR kick H.A.S./25 scull
    even: 75 one-arm FR/25 scull

    10x100 @ :10 rest kick
    odd: FL H.A.S. on back
    even: FR side-kick

    Total: 2000

    PM Swim:

    200 kick

    8x
    4x12.5 @ :40 rest variable speed kick
    RDs 4-8 w/ fins

    10x150 @ 2:30 FR kick first/last 25 "submarine" w/ fins + BD

    400 FLOAT

    Total: 2500

    Updated November 20th, 2020 at 08:11 PM by Calvin S

    Categories
    Swim Workouts
  14. 11/20/20 Workout

    by , November 20th, 2020 at 11:45 AM (Swimming Through Jello)
    Friday, 11/20/2020
    SCM

    500 mix + 4x75 IMO k/d/sw + 4x50 IMO 1-arm

    4x75 fr b 1:15
    8x50 fr best average :45
    4x150 50 k/100 fr 2:45
    4x150 50 bk/100 fr 2:05

    8x25 st best average :35
    6x50 dr/sw 1:05
    8x25 fr best average :25
    3x100 fr p ez 2:00

    6x50 1-3 d fr :50, 4-6 d bk 1:00

    200 warmdown

    4400m
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    Uncategorized
  15. Thursday 11/19/2020

    AM SCY Solo @ LRRC "Plain, Boring, and Early AF in the Morning!"

    Had less than hour to swim, and my window was only open at 5:00 am when the LRRC opens its doors.

    8x500 @ 7:00 kick w/ fins
    1 - FR side
    1 - FL on back H.A.S.
    1 - FR H.A.S. w/ SNKL
    1 - FR w/ BD

    Total: 4000
    Categories
    Swim Workouts
  16. 11|18|20 SCY

    by , November 19th, 2020 at 04:30 PM (Blog)
    100 warm up

    6 x 50 on 2:00 as 25 fr ez sprint / 25 bk or br
    - ez bk block-o / ez br-e

    5 x 50 on 2:00 as 12.5 mild fr sprint/12.5 ez / 25 moderate br

    500 UW recovery fr snorkel and fins

    4 x 50 on 1:30 (fins, snorkel) 25 head-up fly-kick fr / 25 drill

    5 x 50 on 1:30 fist fr
    - 25 2- beat/25 6-beat

    150 very slow fr /25 fast kick

    Updated November 20th, 2020 at 11:32 AM by __steve__

    Categories
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  17. 11/18/20 Workout

    by , November 19th, 2020 at 10:01 AM (Swimming Through Jello)
    Wednesday, 11/18/2020 Garage Workout

    5 min general warmup + barbell warmup

    SnPP + SnBal - 95/3+1, 115/3+1, 135/3+1, 155/3+1, 175/3+1, 195/3+1, 205/3+1

    SnRDL - 205/5x3

    On 1:30, superset
    Ring Dips - 9, 10, 11, 12, 13
    Bent Over KB Rows - 53#x10 ea arm x5 sets

    60 glute raises + 10#
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  18. Wednesday 11/18/2020

    AM SCY Solo @ LRRC

    12x100 @ :10 rest w/ SNKL
    3 - 75 one-arm FR/25 scull
    3 - 75 FR kick H.A.S./25 scull

    18x100 @ 1:30 FL kick H.A.S. on back w/ fins

    5x100 @ 1:40 75 one-arm FR/25 scull w/ SNKL

    12x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW FL kick
    even: first 25 UW FL kick

    Total: 5000
    Categories
    Swim Workouts
  19. 11|16|20 and 11|17|20

    by , November 18th, 2020 at 01:34 AM (Blog)
    11|16
    500 bk fins 7:00


    10 x 50 fr fins on 1:30

    • 27 - 28’s

    4 x 25 fr fins on 2:00

    • 12’s and 11

    200 ez




    11|17
    19 x 25 fr on 0:30

    450 drill with snorkel and fins

    200 kick no board 3:45
    Categories
    Uncategorized
  20. Tuesday 11/17/2020

    PM SCY w/ Trip @ LRRC

    10x100 @ :10 REST kick w/ SNKL
    5 - 25 side/25 H.A.S./25 side/25 scull
    5 - 25 H.A.S./25 side/25 H.A.S./25 scull

    400 FL kick on back H.A.S. w/ fins

    10x200 @ 2:35 FR kick H.A.S. w/ fins + SNKL

    100 FLOAT

    Total: 3500
    Categories
    Swim Workouts