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Calvin S

  1. Thursday 2/20/2020

    PM SCY w/ Trip @ LRRC "Active Rest"

    4x200 @ 2:40 FR kick w/ fins + BD
    400 R.I.M.O. k/sw/dr/bld
    4x100 @ 1:20 no breath last 25 pull w/ paddles + SNKL

    3x300 @ 4:00 done as 200 D1-3 (WHITE, PINK, RED)/100 AE (2:17, 2:10, 2:03)
    1:00 REST
    4x200 @ 2:40 done as 100 RED/100 AE (1:01-, 1:01-, :59+, 1:01)
    1:00 REST
    5x100 @ 1:20 done as 50 BLUE/50 AE (:27, :27+, :28-, :28-, :28-)

    3x100 @ 1:30 RACE TRIP! ("Zane Grothe" style)
    4x100 @ 1:30 AE

    Total: 4500

    SHOUT OUT: Trip. I tried to put him through the ringer on this one. When he has to do a set that I come up with, he has to leave his comfort zone
    Categories
    Swim Workouts
  2. Tuesday 2/18/2020

    PM SCY Solo @ LRRC "Breaststroke Speed & Power"

    300 swim
    2x200 @ 3:00 FR kick w/ fins + BD
    3x100 @ 1:20 D1-3 to PINK
    12x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 BR swim
    4 @ :35 FL swim
    200 EZ

    2x
    8x25 @ 1:00 BR 15M burst w/ chute (half open)
    100 @ 2:00 BR push ALL OUT (1:05.5, 1:04.3)
    3x100 @ 1:15 lactic hold w/ 4/6/2 turns
    2:15 REST

    6x50 @ 1:00 3/2/1 breaths per 50

    Total: 3000

    My breaststroke really felt good today. I was really happy with the times I threw down on the push 100s. I was tired most of the day from yesterday's double, but the 45 minute delay I had getting in the water today on account of thunder and lightning ended up being a blessing in disguise. Spent that time stretching and foam rolling out on the pool deck, which I think helped me feel better later in the water.
    Categories
    Swim Workouts
  3. Monday 2/17/2020

    AM SCY Solo @ LRRC "Short Interval Kicking"
    PM SCY Solo @ LRRC "Keeping it Aerobic"

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick 25 FR/25 BR w/ BD
    100 I.M. drill

    4x kick w/ BD
    25 @ :20 FR FAST
    25 @ :40 BR SMOOTH
    50 @ :45 FR FAST
    25 @ :40 BR SMOOTH
    75 @ 1:10 FR FAST
    25 @ :40 BR SMOOTH
    100 @ 1:30 FR FAST
    25 @ 1:15 BR SMOOTH
    **BONUS 1:00 REST after RD2

    200 EZ

    Total: 2600

    PM Swim:

    500 swim odd turns: TTs, even turns: 4/6/2
    5:00 shooting the sh*t with Marvin
    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    300 pull w/ SP + SNKL
    4x50 @ 1:00 "Progressive Freestyle"
    4x25 @ :30 15M burst odd: FR, even: BR

    8x25 @ :15 rest mid-pool working on turns (odd: SMOOTH, even: FAST)
    100 EZ

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10 PINK
    :20 REST*
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55 PINK
    :35 REST*
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :40 PINK
    2:50 REST**
    * This rest was so I had time to throw on my pulling equipment again and to reset the clock to :00
    ** This rest was an extra 2:00 because my mouth was dry (chemicals giving me cotton mouth) and I forgot my water bottle so I ran to the locker room to grab a cup and fill it with water!

    200 EZ

    Total: 5600
    Categories
    Swim Workouts
  4. Sunday 2/16/2020

    PM SCY w/ Trip + Srdan @ LRRC "BEST AVERAGE" or "All in all, I hit the, freakin' brick wall."

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    9x100 @ 2:00 BEST AVG (:59-, :58+, :59-, :59-, :59-, :59, :59++, :59++, 1:01-)
    200 @ 8:00 FLOAT
    300 RACE TRIP! (3:16, split 1:05/1:07/1:04)

    3x200 @ :10 rest SMOOTH FR kick w/ fins + BD

    Total: 4000

    On this, my fourth straight day of doing speed work, I finally hit the wall. The last 130 yards of the 9x100 set was pure hell. As the splits show, I fell apart on the last one. I haven't had the wheels come off the bus like that in a LONG time. The 300 "for time" I just took as an opportunity to race Trip. One the one hand I am slightly disappointed after finding my limit I didn't push myself past it. On the other hand, my stroke had unraveled so much that I felt I needed to dial it back and fix my form, rather than just blindly spin my wheels for 12 lengths of the pool.

    Updated February 17th, 2020 at 03:28 PM by Calvin S

    Categories
    Swim Workouts
  5. Saturday 2/15/2020

    AM SCY w/ The Lady Trojans @ UALR "Super Suit Saturday" or "Requiem for a Blue Seventy"

    400 swim every 4th 25 head-up scull
    400 pull 150 FR/100 BK/150 FR
    400 kick 50 FR/50 BR w/ BD
    4x125 @ 2:00 I.M. double each stroke once (double stroke done as 25 drill/25 BUF)
    4x50 @ :40 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    200 EZ

    200 BR "broken" - 4x50 @ :10 rest
    30.9
    1:04.6 (33.7)
    1:37.9 (33.2)
    2:11.99 (34.0)

    300 EZ

    Total: 2800

    So the women's team has always done a "Super Suit Saturday" the Saturday before they leave for conference. They are knee-deep into taper and throw on their tech suits to do a couple broken swims. I brought both my Blue Seventy Neuro Comp full body suits (one for me and one to share). I put on the one I have always used and found it had finally ripped And when I went back out to grab my other, one of the girls had already claimed it. So I "super suited" with my hot pink, orange, and purple Nike brief! Not a bad time for a broken 200 breaststroke a week after taper coming off working hard all week.
    Categories
    Swim Workouts
  6. Friday 2/14/2020

    PM SCY w/ Trip @ LRRC "200/Variable speed work"

    1000 SKIPS
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    2x
    200 @ 2:40 1st 50 @ 200 PACE
    2x150 @ 2:00 middle 50 @ 200 PACE
    3x100 @ 1:10 AE
    2:30 REST

    4x50 @ 1:00 1/0 breaths per 25

    Total: 3000

    SHOUT OUT: Trip again. I made him do MY set today instead of the other way around. He pushed it even though he was feeling run down from yesterday's workout. Way to get after it, Trip!
    Categories
    Swim Workouts
  7. Thursday 2/13/2020

    PM SCY w/ Trip @ LRRC "Threshold Work"

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ :55 FR kick D1-4, BR kick D5-8 w/ BD
    4x150 @ 2:15 25 FR/25 BK no breath on FR w/ fins
    8x50
    4 @ 1:00 "Progressive Freestyle" w/ SNKL
    4 @ :50 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    6x50 @ :40 FR kick w/ fins + BD
    100 EZ

    4x100 @ 1:10 RED (1:00, 1:00+, 1:01, 1:01+)
    1:10 REST
    3x100 @ 1:10 RED (1:00+, 1:03, 1:05)
    1:10 REST
    2x100 @ 1:10 RED (1:01+, 1:02+)
    1:10 REST
    100 @ 1:10 REDDISH-BLUE (:59+)

    6x100 @ 1:30 SMOOTH pull w/ paddles + SNKL

    Total: 4000

    SHOUT OUT: Trip. He HATES this set. But he texted me last night saying he wanted to do it. He said the only thing he hates more than this set is stressing about it for three days in advance...so he sprung it on himself (and me). He dropped the hammer as well. I have been doing this set every 6-8 days and dropping the interval every few weeks to gauge my fitness. But today since Trip was doing it and 1:10 is a good, tough send-off for Trip, and I wanted us to stay together on the set, I went back to 1:10 as well. To compensate I told myself I would try to hold 1:00s and/or keep myself at threshold level (RED zone 26-27 beats/:10) for all ten. As you can see, I hit a wall on second set, #2 and #3. But that was to be expected. Solid workout all around. Good idea, Trip!
    Categories
    Swim Workouts
  8. Tuesday 2/11/2020

    PM SCY w/ Trip + Srdan @ LRRC "I.M."

    400 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 I.M.
    odd: kick/drill
    even: drill/kick
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL
    4x100 @ 1:35 I.M.
    odd: drill/swim
    even: swim/drill
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL

    4x50 @ 1:00 25 UW/12.5 FAST w/ GREAT B.O./12.5 EZ w/ fins
    50 EZ
    4x25 @ :30 V.S.
    50 EZ

    12x200 @ 2:35
    2 - FR PINK
    1 - I.M. D1-4 to RED (2:31, 2:27, 2:23, 2:18)

    200 EZ (25 kick w/ BD/25 BK/25 FR/25 kick w/ BD) w/ fins

    Total: 5000

    Updated February 17th, 2020 at 03:28 PM by Calvin S

    Categories
    Swim Workouts
  9. Monday 2/10/2020

    PM SCY w/ Trip @ LRRC "Getting back into it"

    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :25 FR kick w/ BD
    4x100 @ 1:30 D1-4 (1:09, 1:07, 1:05+, 1:02)

    11x200 @ 2:35
    4 - pull w/ paddles + SNKL
    4 - swim w/ fins:
    #1 - 8th 25 UW
    #2 - 6th, 8th 25 UW
    #3 - 4th, 6th, 8th 25 UW
    #4 - 2nd, 4th, 6th, 8th 25 UW
    3 - swim N.S. D1-3 (2:19, 2:16, 2:12)

    5x100 @ 1:30 kick 25 FL/25 FR w/ fins + BD

    Total: 4100
    Categories
    Swim Workouts
  10. Saturday 2/8/2020

    PM SCY @ UALR "Valentine Invitational"

    300 swim every 4th 25 head-up scull
    200 kick 25 FR/25 BR
    2x100 @ 1:45 k/sw/dr/bld
    #1 - FR
    #2 - BR

    2x50 @ :50 FR
    #1 - BUF
    #2 - @ 200 PACE

    25 DIVE FAST BR (13.9)
    275 EZ

    200 FR - 1:51.60 (26.05/28.15/28.70/28.70) - I tried a new strategy for this race. I tried to be strong and fast on the opening 50, but without the legs and dialing back the turnover. At the 50 turn, I came off the wall and pounded the legs for the middle 100. Then I just tried to bring it home. The race was great and I am happy with the time and the splitting, but wish I had more opening speed (a theme to be repeated today). Lifetime best is only 1:49.9, so this wasn't far off.

    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    300 swim
    2x50 @ :10 rest BR kick w/ BD
    2x25 @ :15 rest BR pull w/ paddles
    2x25 @ :15 rest BR swim w/ fingertip SP
    4x25 @ :15 rest V.S. BR

    100 BR - 1:01.95 (29.21/32.74) - So this was my first 100 yard breaststroke in almost 6 years. As I expected, especially with the lack of top speed BR I have been doing in practice, my walls were awful. Pullouts felt great, but I mistimed all four walls. I also had bad opening speed again, definitely a bigger deal for a race as short as this. I was definitely happy to be 1:01. It gives me a glimmer of hope that with work, I could maybe dip back under 1:00 again. This race was EASILY a 1:00 swim if I had nailed all four walls.

    100 EZ

    Total: 2700

    SHOUT OUT: Trip, Doug, and Dr. J on some great swims. What this drop taper tells me is that I definitely have some speed potential with rest. I had only just felt like I was hitting my peak training speed again before I backed off. Definitely excited about what I can do with a full taper. However this may be my only chance to taper, much less race, short course yards this season. My main focus will be the LCM summer season!
  11. Friday 2/7/2020

    PM SCY Solo @ LRRC "Drop-taper Day #4"

    300 swim every 4th 25 head-up scull
    200 kick every 3rd 25 BR w/ BD

    2x50 @ 1:00 BUF

    2x50 @ 1:00 rest 25 DIVE FAST/25 EZ

    100 EZ

    Total: 800
    Categories
    Swim Workouts
  12. Thursday 2/6/2020

    PM SCY Solo (w/ Trip as "Head Timer" and Doug as "Head Cheerleader") @ LRRC "Broken Swims/Drop-taper Day #3"

    300 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:45 k/sw/dr/bld
    #1/#3 - BR
    #2 - FR

    8x25 @ :35 swim w/ finger tip strapless paddles
    odd: FR
    even: BR

    2x50 @ :30 rest
    #1 - DIVE w/ FAST BO/EZ
    #2 - DIVE FAST 25/25 EZ

    100 BR "Broken" (50 - :10 - 25 - :05 - 25)
    29.52/15.48/15.67 - 1:00.67

    200 FLOAT

    Total: 1200

    Felt a little rushed on the broken swim, but I will take a 1:00. Did the practice in my old full-body B70 Neuro Comp tech suit. I wanted to "feel" fast without the shave!
    Categories
    Swim Workouts
  13. Tuesday 2/4/2020

    PM SCY Solo (w/ Trip as "Head Timer") @ LRRC "200 Pace work/Drop-taper Day #2"

    2x150 @ :10 rest 100 FR/50 BK
    200 N.S. pull w/ paddles + SNKL (1:07/1:04)
    100 BR kick w/ BD

    4x50 FR
    1 @ 1:00 build (28.5)
    3 @ :50 @ 200 PACE to the feet (27.8, 27.6, 27.8)

    200 FLOAT

    Total: 1000

    SHOUT OUT: Trip, for showing up on deck at precisely the moment I needed a timer!

    I felt really good today. Went with my "competition" suit (not my tech suit, just a tight Nike brief) for practice. Same suit I wore for the "Six on Five" two days ago. Plan to take tomorrow off, then go full body suit for a broken 100 BR on Thursday, then float Friday and then it's off to the races on Saturday (200 FR and 100 BR)!
    Categories
    Swim Workouts
  14. Monday 2/3/2020

    PM SCY Solo @ LRRC "Recovery/Drop-taper Day #1"

    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

    3x100 @ 2:00 "hullabaloo"
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x150 @ 2:30 FL kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  15. Sunday 2/2/2020

    PM SCY w/ Trip, Srdan, and Michael @ LRRC "Six on Five"

    600 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 k/sw/dr/bld
    4x50 @ :35 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    Total: 3000

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)
    3/2/19 (SCY) - 53.05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)
    6/8/19 (LCM) - 1:04.60* (31.00/33.60), 1:03.62 (30.80/32.82), 1:05.71 (31.65/34.06), 1:06.08 (32.33/33.75), 1:07.56 (32.48/35.08), 1:07.51 (32.60/34.91) (Finis Brief, *forgot to remove drag suit on #1)
    2/2/20 (SCY) - 53.5, 55.6, 56.2, 56.8, 56.1, 56.9 (Nike Brief)


    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)
    3/2/19 (SCY) - 1:00.73 (29.42/31.31), 1:00.87 (29.62/31.25), 1:00.67 (29.34/31.33), 1:00.87 (29.38/31.49), 1:00.25 (29.08/31.17), 1:01.03 (29.46/31.57) (Endurance jammer)
    6/8/19 (LCM) - 1:08.94 (33.62/35.32), 1:09.92 (34.11/35.81), 1:09.62 (33.93/35.69), 1:10.04 (34.22/35.82), 1:10.19 (34.21/35.98), 1:09.32 (34.03/35.29) (Endurance Jammer)
    2/2/20 (SCY) - 1:01.0, 1:00.6, 1:00.5, 1:00.8, 1:00.6, 1:00.2 (Endurance Jammer)

    Srdin's Results:
    2/2/20 (SCY) - 52.2, 55.6, 57.4, 59.6, 57.8, 57.6 (some random brief)

    SHOUT OUT: Trip, because he asked nicely for one. He also threw down on this set. As did Srdin. He was a wicked fast 52.2 on the first 100. Made me look like I was standing still. This set sucks. I mean, it tells you a lot about whether you can hold on, and mentally its a grind, but the aftermath is horrible. I get bad "lactate headaches" as I call them. Going to need a hardcore recovery day tomorrow!

    Updated February 17th, 2020 at 03:26 PM by Calvin S

    Categories
    Swim Workouts
  16. Saturday 2/1/2020

    PM SCY @ UALR "How's about a race?"

    400 swim every 4th 25 head-up scull
    4x75 @ :10 rest k/dr/bld
    4x50 @ :40 PINK
    4x25 @ :30 V.S.

    50 FR - 23.24 - Too deep on my dive, and had to breathe once at flags on the first 25 and once a few strokes off the wall on the second 25. Other than that, not bad I suppose coming off some heavy training. I did throw on my tech suit for this race!

    250 EZ

    Total: 1300
    Categories
    Swim Workouts
  17. Friday 1/31/2020

    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
    Categories
    Swim Workouts
  18. Thursday 1/30/2020

    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

    Categories
    Swim Workouts
  19. Tuesday 1/28/2020

    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
    Categories
    Swim Workouts
  20. Monday 1/27/2020

    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
    Categories
    Swim Workouts
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