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Calvin S

  1. Wednesday 4/23/14

    Wednesday 4/23

    PM only SCY

    300 swim
    6x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O. no FR
    4x50 @ :40 D1-4
    4x25 @ :30 V.S.

    2x
    25 EZ (had to start with a 25 EZ to get to the other end of the pool because the power tower can only be set up on the deck and not on the bulkhead)
    50 @ :50 dive MAX EFFORT to feet (was flying solo here so I had no way to get my time because the pace clock was at the other end of the pool)
    25 @ :40 under H2O kick (kick fast because whatever time was left is all I had to put on power tower belt)
    4x12.5 @ :40 FAST w/ power tower (medium weight)
    50 push FAST try to equal or better goal 2nd 50 of 100 time (25.8, 31.9)
    RD1: FR w/ 25 under H2O FL kick
    RD2: BR w/ 25 under H2O pullouts

    100 EZ

    Total: 1400

    I had only 30 minutes for a quick swim today, so I tried out a sprint set I found. I had to modify the intervals because at the moment, a 50 @ :40, 25 @ :30 and 12.5 @ :30 was too much for me. I also did it twice through rather than the recommended 4 times. I will revisit this set later, and next time will spend more time warming up!
    Categories
    Swim Workouts
  2. Tuesday 4/22/14

    Tuesday 4/22

    PM only SCY + Weights

    Swim:

    600 swim (200 FR/100 BK/200 FR/100 BR)
    4x125 pull w/ buoy +paddles + snorkel
    8x50 @ :50 odd: k/dr, even: dr/sw
    3x100 @ 1:10 AE
    8x25 @ :25 FR kick w/ board
    100 EZ

    Total: 2100

    Weights:

    3x10 RDL (70, 80, 80)
    3x10 back squat (95, 135, 135)
    3x10 single leg curl (30, 70, 70)
    3x10 single leg extension (50, 70, 90)
    3x10 glute (70, 110, 110)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)
    Categories
    Swim Workouts
  3. Monday 4/21/14

    Monday 4/21

    PM only SCY

    2x
    400 swim every 4th 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    3x100 pull w/ buoy + paddles
    RD1 @ 1:15
    RD2 @ 1:10

    4x25 @ :40 FR drill w/ strapless paddles
    6x25 @ :25 FAST FR kick w/ board
    4x25 @ :40 FR drill w/ strapless paddles + snorkel
    150 @ 2:00 FAST (1:26)

    500 EZ kick w/ board + fins

    Total: 3000
    Categories
    Uncategorized
  4. Friday 4/18/14

    Friday 4/18

    300 swim every 3rd 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x75 @ 1:00 AE FR pull w/ buoy + paddles + snorkel
    4x25 @ :30 V.S.

    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:00 swim w/ paddles + fins

    5x
    4x25 @ :30 D1-3 to FAST, #4 EZ

    400 EZ

    Total: 3400
    Categories
    Uncategorized
  5. Wednesday 4/16/14

    Wednesday 4/16

    AM only SCY

    400 swim every 4th 25 scull
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x75 @ 1:20 k/dr/swim

    2x25 @ :20
    2x50 @ :40
    2x75 @ 1:00
    2x100 @ 1:20
    2x125 @ 1:40
    :30 rest
    2x125 @ 1:40
    2x100 @ 1:20
    2x75 @ 1:00
    2x50 @ :40
    2x25 @ :20

    Going up: #1 FAST, #2 AE
    Going down: #1 AE, #2 FAST

    350 EZ

    Total: 3300
    Categories
    Uncategorized
  6. Tuesday 4/15/14

    Tuesday 4/15

    PM only SCY + Weights

    PM swim:

    400 swim w/ fins + snorkel
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :40 under H2O kick w/ fins

    4x400 @ 5:00 AE FR pull w/ buoy + paddles + snorkel
    4x100 @ 1:15 D1-4
    4x100 @ 1:10 AE MAKE

    3x200 @ :10 rest
    #1 - FR kick w/ board + fins
    #2 - FL kick w/ board + fins
    #3 - FR swim EZ

    Total: 4000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 30, 30)
    3x10 DB single-arm bicep curls (20, 30, 30)
    3x10 DB triceps extension (30, 40, 40)
    3x10 DB single-arm row (30, 40, 40)
    3x10 DB bench press (25, 35, 40)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)

    So I was playing in a soccer tournament all weekend. Yesterday I could barely get out of bed. 5 games in 30 hours totally drained me. I switched my weights up and did arms today because my legs are still incredibly sore.
    Categories
    Swim Workouts
  7. Friday 4/11/14

    Friday 4/11

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    12x50 @ 1:00 odd: k/dr, even: dr/sw

    3x400 broken I.M.
    #1:
    4x25 @ :05 rest FL
    100 @ :15 rest BK
    2x50 @ :10 rest BR
    100 @ :30 rest FR

    #2:
    2x50 @ :10 rest FL
    4x25 @ :05 rest BK
    100 @ :15 rest BR
    4x25 @ :05 rest FR

    #3:
    straight 400 I.M.

    300 EZ

    Total: 3300
    Categories
    Swim Workouts
  8. Thursday 4/10/14

    Thursday 4/10

    PM only SCY + weights

    Swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick (alternating back/stomach), even: drill (alternating FR/BK) w/ fins
    4x75 @ 1:00 FR swim w/ paddles

    8x25 @ :40 BR kick w/ snorkel
    8x25 @ :40 BR swim w/ strapless paddles
    8x25 @ :40 odd: BR swim, even: FR swim

    600 w/ opposite fin + opposite paddle + snorkel

    Total: 3000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 25, 30)
    3x10 DB single-arm bicep curls (20, 25, 30)
    3x10 DB triceps extension (30, 35, 40)
    3x10 DB single-arm row (30, 35, 40)
    3x10 DB bench press (25, 35, 35)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    Categories
    Swim Workouts
  9. Wednesday 4/9/14

    Wednesday 4/9

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    3x200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x75 @ 1:05 AE DPS
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:00 AE DPS
    400 @ 4:40 FAST pull w/ buoy + paddles + snorkel (4:04)

    4x75 @ 1:15 FR kick w/ board
    4x50 @ :50 FR kick w/ board
    4x25 @ :25 FR kick w/ board
    100 EZ
    4x75 @ 1:00 FL kick w/ board + fins
    4x50 @ :40 FL kick w/ board + fins
    4x25 @ :20 FL kick w/ board + fins

    300 EZ

    Total: 4700
    Categories
    Swim Workouts
  10. Tuesday 4/8/14

    Tuesday 4/8

    PM only weights + SCY

    Weights:

    3x10 RDL (70, 80, 80)
    3x10 back squat (95, 135, 135)
    3x10 single leg curl (30, 50, 70)
    3x10 single leg extension (50, 70, 70)
    3x10 glute (70, 90, 110)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)

    Swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill
    8x25 @ :30 V.S.

    2x
    2x100 @ 1:20 AE FL w/ fins
    4x50 @ :50 STRONG BK
    4x50 @ :50 STRONG BR
    2x100 @ 1:10 N.S. FR w/ fins

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  11. Monday 4/7/14

    Monday 4/7

    PM only SCY

    2x
    400 swim every 4th 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    4x75 @ 1:00 D1-4

    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:00 breathe 3-2-1 by 25
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ :35 breathe every 4
    100 @ 1:10 pull w/ buoy + paddles + snorkel
    4x25 @ :30 FAST FR NO BREATH

    400 EZ

    Total: 3600

    I had planned to do this set twice through, but ran out of time. I am kind of thankful I did, because one round put me on my butt. The quick gear changes and hypoxic work had me incredibly light headed and winded by the end!
    Categories
    Swim Workouts
  12. Saturday 4/5/14

    Saturday 4/5

    AM Weights only

    No time for a swim today, I only was able to get my core body/3rd lift in.

    3x10 leg press (180, 270, 270)
    3x10 lat pull-down (70, 90, 105)
    3x10 toes-to-bar
    3x10 DB lunges (20, 20, 20)
    3x10 DB incline bench press (20, 25, 25)
    1x1000 assorted abs (sit ups, crunches, v-ups, etc w/ 1:00 plank = 100 abs)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
  13. Friday 4/4/14

    Friday 4/4

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    6x75 @ 1:30 k/dr/under H2O kick w/ fins

    14x100 AE D1-4 by interval group
    5 @ 1:20
    4 @ 1:15
    3 @ 1:10
    2 @ 1:05

    250 EZ

    Total: 3300
    Categories
    Swim Workouts
  14. Thursday 4/3/14

    Thursday 4/3

    PM only SCY + weights

    Swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    2x
    8x50 @ 1:00 BR alternating 25 FL kick/25 FR kick w/ fins
    8x25 @ :30 under H2O pullouts (NO BREATH)

    4x75 @ 1:20 R/L/sw FL
    12x25 @ :20 AE FL w/ fins

    200 EZ

    Total: 3000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 25, 25)
    3x10 DB single-arm bicep curls (20, 25, 25)
    3x10 DB triceps extension (30, 35, 35)
    3x10 DB single-arm row (30, 35, 35)
    3x10 DB bench press (25, 30, 35)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)

    Updated April 10th, 2014 at 10:42 PM by Calvin S

    Categories
    Uncategorized
  15. Wednesday 4/2/14

    Wednesday 4/2

    AM only SCY

    2x
    300 swim
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:15 swim w/ paddles + snorkel

    8x50 @ :50 AE focusing on DPS
    400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
    8x50 @ :45 AE focusing on DPS
    400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
    6x50 @ :40 AE focusing on DPS
    300 @ 3:30 SMOOTH pull w/ buoy + paddles + snorkel

    2x
    4x25 @ :10 rest scull w/ snorkel
    8x25 @ :25 AE FR kick w/ board
    4x25 @ :10 rest scull w/ snorkel
    200 @ :30 rest FAST FR kick w/ board (2:53, 2:46)

    200 EZ

    Total: 5600

    That 2:46 200 kick might be the fastest I have ever kicked a 200 freestyle in my life. I was surprised at my speed considering I lifted legs last night!
    Categories
    Swim Workouts
  16. Tuesday 4/1/14

    Tuesday 4/1

    PM only SCY + weights

    Swim:

    300 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x25 @ :40 V.S. I.M.O.
    100 EZ

    2x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    100 @ :30 rest I.M. kick w/ board

    3x
    25 @ :20 FL
    50 @ :40 FL/BK
    75 @ 1:00 FL/BK/BR
    100 @ 1:20 I.M.
    4x25 @ :10 rest scull w/ snorkel

    250 EZ

    Total: 3500

    Weights:

    3x10 RDL (60, 70, 70)
    3x10 back squat (95, 125, 125)
    3x10 single leg curl (30, 50, 50)
    3x10 single leg extension (50, 70, 70)
    3x10 glute (70, 90, 90)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)
    Categories
    Swim Workouts
  17. Monday 3/31/14

    Monday 3/31

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x50 @:55 odd: k/dr, even: dr/build

    4x150 @ 2:00 D1-4 pull w/ buoy + paddles
    4x125 @ 1:40 25 FAST BK/100 AE FR
    4x100 @ 1:20 BEST AVG (58.9, 59.0, 59.1, 58.8)
    4x75 @ 1:20 AE BK
    4x25 @ :40 FAST FR (11.5, 11.9, 11.6, 11.8)

    100 EZ

    Total: 3600
    Categories
    Uncategorized
  18. Saturday 3/29/14

    Saturday 3/29

    AM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:20 SMOOTH D1-5
    8x25 @ :40 V.S. I.M.O.
    100 EZ

    "200 I.M. Test Set"
    8x25 @ :30 FL SMOOTH (14.1-14.5)
    4x50 @ :50 BK BEST AVG (32.5, 32.9, 33.0, 33.5)
    4x50 @ :50 BR BEST AVG (34.9, 35.1, 35.5, 35.9)
    4x100 @ 1:15 FR #1-3 STRONG, #4 N.S. (1:04, 1:04, 1:05, :31/:29 for a 1:00)

    200 EZ

    Total: 3000

    I felt great on the backstroke today, but man did I hit a wall on the breaststroke. I have some work to do before I am back in shape again.
    Categories
    Swim Workouts
  19. Friday 3/28/14

    Friday 3/28

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board

    **HUGE thunderstorms were overhead at this point. Normally I rebel against the "clear the pool during a storm" rule when I am in an indoor pool. However, the Little Rock Racquet Club short course pool is actually an OUTDOOR pool with a bubble over it. I decided to call off doing the 200 I.M. test set today as scheduled and will move it to tomorrow.

    Total: 900
    Categories
    Swim Workouts
  20. Thursday 3/27/14

    Thursday 3/27

    AM only SCY + weights

    Swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x75 @ 1:20 BR w/ 1/2/3 pullouts per 25
    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x50 @ 1:00 25 under H2O pullouts/25 FAST BR
    8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins
    4x25 @ :30 BR swim w/ strapless paddles (focusing on in-sweep and catch)

    6x100 @ :10 rest FR swim w/ opposite fin + opposite paddle (switch each 100)

    Total: 3000

    Weights:

    3x10 lat pull down (70, 90, 90)
    3x10 DB shoulder press (20, 25, 25)
    3x10 DB bench press (25, 30, 30)
    3x10 DB single-arm bicep curls (20, 25, 25)
    3x10 DB triceps extension (30, 35, 35)
    2x 3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
    3x15 hip abductor (90)
    3x15 hip adductor (70)
    Categories
    Swim Workouts
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