Calvin S

Saturday 5/18

AM only SCY

400 swim
8x50 @ 1:05 drill 2 each stroke
8x100 @ 2:00 50 kick/50 build 2 each stroke

3x100 @ 1:40 D1-3 I.M.
6x100 @ 1:20 RED HR
3x100 @ 1:40 D1-3 I.M.

100 EZ

8x
3x100
1 @ 1:10
1 @ 1:15
1 @ 1:20

200 EZ

400 for time (4:17)

100 EZ

Total: 6000

Friday 5/17

AM only SCY

500 swim

4x
50 @ 1:00 pull w/ buoy only
100 @ INTERVAL
50 @ 1:00 drill
100 @ INTERVAL
INTERVAL = 1:15/1:10/1:05/1:00 by RD

10x50 @ :45 kick w/ board + fins
8x50 @ 1:00 AE

Total: 2600

Wednesday 5/15

PM only LCM (w/ Trip and Larry...Doug Martin came by and lurked around on the deck stretching while we swam. I think he is still recovering from his AMAZING Nationals last week!)

700 swim

5x200 @ 3:00 AE (2:44s across the board)
6x200 @ 2:50 D1-3, 4-6 (2:44, 2:39, 2:35, 2:43, 2:39, 2:33)

10x100 @ 1:50 25 under H2O kick/25 swim w/ fins
1 - FR
1 - FL

Total: 3900

Tuesday 5/14

PM only LCM (w/ Trip Strauss and Larry Golden)

500 swim 4/6/2 turns
400 kick w/ board + fins

5x200 @ 3:00 D1-3, 4-5 (2:45, 2:42, 2:37, 2:44, 2:40)
5x200 @ 2:50 AE (2:42, 2:42, 2:43, 2:42, 2:43)

100 EZ

5x100 @ 2:00 kick w/ fins on back in S-line

100 EZ

Total: 3600

Friday 5/10

AM SCY and PM LCM

AM swim:

600 swim (200 FR/100 BK)
500 kick w/ board + fins
400 pull w/ buoy only

4x200 @ 2:40 D1-4
5x100 @ 1:10 AE

4x100 @ 1:40 kick w/ board + fins

100 EZ

Total: 3300

PM swim:

500 swim
5x100 @ 1:45 k/sw/dr/bld

3x100 @ 1:30 D1-3
4x50 V.S.

100 EZ

Total: 1600

Wednesday 5/8

AM only SCY (gorgeous weather to be swimming outside this morning!)

500 swim
3x100 @ 1:30 k/sw/dr/bld

6x75 @ 1:15 kick, rotating 25 L/25 R/25 on back

6x
100 @ 1:20 AE
75 @ 1:00 AE (stronger than 100)
50 @ 1:00 FAST

12x25 @ :40
2 - 12.5 FAST/12.5 EZ
2 - 25 FAST

100 EZ

Total: 3000

Friday 5/3

AM and PM SCY

AM swim (no pace clock):

500 swim
3x100 @ :10 rest pull w/ buoy + strapless paddles

5x100 @ :10 rest AE
10x50 @ :05 rest opposite fin + opposite paddle (switch after 5)
5x100 @ :15 rest AE

Total: 2300

PM swim:

300 swim
300 FR kick w/ board

8x100
1 @ 1:20 D1-4
1 @ 1:40 50 kick/50 build

4x
4x50 @ 1:00 FR kick (RD1-2 w/ board, RD3-4 side kick)
1x300 @ 4:00 as FAST as possible while keeping HR under 17 beats/:06 (3:16, 3:14, 3:15, 3:16)

100 EZ

Total: 3500

Wednesday 4/17

PM only SCY

500 swim
5x100 @ 1:20 pull w/ buoy + strapless paddles
5x100 @ 1:30 kick w/ board + fins

500 4/6/2 turns
5x100 @ 1:40 k/sw/dr/bld

8x200
3 @ 2:30 D1-3
5 @ 2:25 hold RED HR or lower

8x50 @ 1:00
odd: drill
even: build

2x
2x100 @ 1:15 D1-2
4x25 @ :30 V.S.

100 EZ

Total: 5200

The past two weeks have been super busy and so I really haven't had much time to swim a normal practice. I have been getting in about 1000 yards every other day. This was my first full practice since 4/6. I also have been experiencing knee pain in my left knee so I am getting it checked out on Friday. It doesn't hurt too much when I swim, but the pain has served to demotivate me.

Saturday 4/6

AM only SCY

400 swim
300 pull w/ buoy + strapless paddles
200 I.M. drill

2x
4x150 @ 1:45
RD1: 2 WHITE/2 RED
RD2: 2 WHITE/2 BLUE
4x50 @ 1:00 V.S. kick FR w/ board

9x50 @ :50 D1-3, 4-6, 7-9 to FAST

50 EZ

3x
4x50 @ 1:00 FAST kick w/ board (I did FR/BR/BR by round)
300 @ 4:00 smooth pull w/ buoy only
Xx100 @ 1:20 BEST AVG
RD1: X=3
RD2: X=5
RD3: X=7

200 EZ

Total: 6200

Friday 4/5

PM only SCY

500 swim
400 pull w/ buoy + strapless paddles
300 FR side kick

12x50 @ 1:00
1 - 3/3/3 drill
1 - build to FAST
1 - FAST FR kick w/ board

12x100 @ 1:25
odd: smooth FR
even: FAST I.M.

8x25 @ :35
1 - head-up FR
1 - under H2O FL kick
1 - FL kick (SEAL)
1 - FL swim FAST

100 EZ

Total: 3300

Tuesday 4/2

AM Crossfit and PM SCY

Crossfit:

for time:
50 OH plate lunges @ 25#
40 box jumps
30 sit-ups
20 pull-ups
100M SPRINT row
20 pull-ups
30 sit-ups
40 box jumps
50 OH plate lunges @ 25#

final time: 12:25

PM swim:

200 swim
300 R.I.M.O. k/dr/sw
400 pull w/ buoy + strapless paddles

3x
3x100 FR kick w/ board
RD1 @ 1:50
RD2 @ 1:45
RD3 @ 1:40
4x25 @ :40 FAST fly kick (SEAL style)

12x100
4 @ 1:20 2 lines under H2O
4 @ 1:15 D1-4
4 @ 1:10 RED HR

100 EZ

Total: 3400

Friday 3/29

AM and PM SCY

AM swim:

500 swim
12x50 @ 1:00 odd: kick/drill, even: drill/build

6x200 @ 2:30
7x100 @ 1:10

100 EZ

Total: 3100

PM swim:

500 swim

Water Polo!

Total: 500

Tuesday 3/26

AM Crossfit and PM SCY

AM Crossfit:

Strength W.O.D.:

4x5 overhead squats @ 45, 65, 95, 95 lbs

W.O.D.:
partner WOD, meaning one person does bold exercise while the other does the "filler exercise. Your team must do 60 total reps of the bold exercise before moving on to the next one.

clean + jerk @ 95lbs
jump rope
knees to elbows
air squats
push-ups
Russian twists @ 15 lbs
box jumps
slam balls @ 15 lbs

Final time: 14:30

I basically did half of each of the reps for my team, minus the push-ups, which I just raced through all 60 to keep my team in the hunt for first place (we got second).

PM swim:

500 swim
500 pull w/ buoy + strapless paddles

16x75
4 @ 1:15 3/3/3 drill w/ strapless paddles
4 @ 1:05 FR swim w/ 6 beat kick

12x100
3 @ 1:20 w/ 2 lines under H2O off each wall
3 @ 1:15 same as above
6 @ 1:10 hold RED or lower HR

200 pull w/ buoy focusing on catch + rotate

Total: 3600

I have been behind recording workouts the past 10 days, but I really have only been in the pool twice, Thursday last week and today. Did Crossfit last week just didn't bother posting the workouts. Today marked the start of the summer season for me. Time to get back into the grind!

Thursday 3/21

PM only SCY

500 swim
500 pull w/ buoy + paddles
500 kick w/ kickboard + fins

Total: 1500

Friday 3/15

"Beware the Ides of March"

AM only SCY

OK, nothing to beware of in today's practice. I have basically taken the week off from swimming. Did Crossfit on Tuesday but didn't bother recording it in the blog...nothing special there. Played water polo on Wednesday and then took Thursday off again. Which brings us to today:

500 swim (150 FR/100 BK)
400 kick w/ board + fins (100 FR/100 FL)

10x100 @ 1:18 PINK (take your time on #1 and add :15 seconds...I held 1:03s across the board)
8x75 @ 1:20 FR/FL/FR
6x50 @ :50 2 RED/1 AE
4x25 @ :40 FAST FR (0 breath)

100 EZ

Total: 3000

Saturday 3/9

AM and PM SCY

600 swim (200 BK/100 FR)
400 I.M. K/sw/dr/bld

3x100 @ 1:15 D1-3
4x50 @ :45 RED

300 swim (75 FR/25 BR kick)
4x50 @ :10 REST 25 BR/25 FR w/ strapless paddles
2x25 @ :05 REST FAST BR
50 EZ

200 BR - 2:15.11 (30.16/33.71 [1:03.87]/35.21/36.03 [1:11.24])

400 EZ

300 assorted warm-up

100 FL on the 400 medley relay - 55.51 (25.36/30.15)

400 EZ

Total:

PM swim: 3500

500 swim
5x100 @ 1:45 k/sw/dr/bld odd: FR, even: FL

Total: 1000

Friday 3/8

AM and PM SCY

AM swim:

500 swim
400 I.M. k/sw/dr/bld

2x
3x100 @ 1:15 D1-3
4x50 @ :45 RED

200 EZ

300 kick/swim by 25
4x25 @ :30 V.S.
25 FAST dive
75 EZ

competition warm-up:
300 swim
4x50 @ :10 REST 25 FR/25 BR w/ strapless paddles
2x25 @ :10 REST 12.5 FAST/12.5 EZ
50 EZ

100 BR - 1:01.53 (28.92/32.61)

400 EZ

Total: 3700

PM swim:

500 swim
5x100 @ 1:45 k/sw/dr/bld
3x100 @ 1:15 RED
200 EZ

Total: 1500

That 100 BR is about a second off my lifetime best, but I am happy with the swim. I haven't been able to train the way I wanted to this season (being busy coaching two teams, new job, "real life" as I like to call it, etc.). This time is what I would have liked to have been back in December at the Elite Pro-Am. It is really only in the past 4-5 weeks that I have felt like I am starting to train at my max level. Not enough time to get the most out of a full taper. I do think the swim set me up nicely for the 200 BR tomorrow.

Thursday 3/7

PM only SCY

In Jenks, OK for the Region VIII sectional meet.

600 swim (100 FR/100 BK)
400 I.M. k/sw/dr/bld

5x100 @ 1:15
2 - D1-2
3 - RED

2x
4x75 @ 1:15 odd: 50 drill/25 DPS, even: 25 drill/50 build
4x25 @ :30 V.S.

150 EZ

2x100 @ 1:15 D1-2
4x50 @ :45 RED

150 EZ

Total: 3000

Took some time to get used to the pool (it's fantastic, I swam here last year also) and then it was off to shave down. Schedule for this weekend is as follows:

Friday: 100 BR
Saturday 200 BR and 100 FL (on the 400 medley relay)
Sunday: 200 FL

Wednesday 3/6

PM only SCY

500 swim

10x100 @ 1:45
odd: kick/sw
even: drill/build

2x37.5 FAST dive

100 EZ

Total: 1700

Had to get out early for a church meeting with my wife. Not an ideal taper practice!

Monday 3/4

PM only SCY

600 swim
400 pull w/ buoy + strapless paddles

2x
3x100 @ 1:45 kick
6x50 @ 1:00 25 scull/25 swim w/ buoy only

4x100 @ 1:20 D1-4
3x200 @ 2:30 pull w/ buoy + paddles
4x100 @ 1:15 RED
3x200 @ 2:50 I.M.
1 - dr/sw
2 - swim
3 - build each 50

4x300 @ :30 REST
1-2 N.S.
3-4 D1-2 w/ paddles + fins

2x37.5 FAST from a dive

6x50 @ :45 A.R.

Total: 5800