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Calvin S

  1. Friday 1/31/14

    Friday 1/31

    AM and PM SCY

    AM swim:

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

    5x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    4x (R.I.M.O.)
    4x100 @ 1:20 swim w/ paddles
    8x25 @ :30 FAST w/ fins
    50 EZ

    200 EZ

    Total: 4500

    PM swim:

    400 swim

    50 FR - 23.31

    Basically I got in and warmed up a short 400 to give Doug Martin a racing partner for a 50 FR time trial. UALR was swimming Vanderbilt this afternoon (Doug is a Vande alum) and dropped in for the meet and to take advantage of the brand new touchpads/timing system we just got. He was a smokin' 23.84 himself. Not a bad race!

    150 EZ

    Total: 600
    Categories
    Swim Workouts
  2. Thursday 1/30/14

    Thursday 1/30

    PM only SCY

    3x
    600 swim
    8x25 @ :15 rest scull w/ snorkel
    4x75 @ 1:30 k/dr/under H2O kick (on back) w/ fins

    6x
    mid-pool 25s working on I.M. exchanges

    6x
    15M drag race w/ fins

    25 FAST (10.7 --> with a REALLY bad dive)
    25 EZ

    800 EZ (kicked w/ board + fins 100 FR/100 FL)

    Total: 4500 (ish)

    Today was recovery day, hence the LONG warm-up and warm-down but very little else.
    Categories
    Swim Workouts
  3. Wednesday 1/29/14

    Wednesday 1/29

    PM only SCY

    2x
    400 swim w/ opposite fin + opposite paddle + snorkel (switch every 100)
    4x150 @ 2:30 k/dr/build by 50

    8x75 @ 1:40 kick w/ board D1-4, 5-8 to best 100 time (couldn't quite do it, #4 FR went 53.9, #8 BR went 1:03.6)
    100 EZ

    4x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    - All strong aerobic I.M. except round 3 which was FR, no breathing 2 strokes in/out of turn + 2 FL kicks off each wall

    100 EZ

    8x50 @ 2:00 FAST w/ fins (2 each stroke I.M.O.)

    100 EZ

    Total: 5300
    Categories
    Swim Workouts
  4. Tuesday 1/28/14

    Tuesday 1/28

    PM only SCY

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

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    30x50 @ 1:00 HOLD 200 PACE (had a 26.9, 27.2 and a 28.0, 28.1 buried in there, but the rest were all between 27.4-27.7 and I held the same stroke count/kicks off wall/breathing pattern/number of breaths on every one of them)

    100 EZ

    2x
    4x75 @ 1:00 BR kick no board
    6x50 @ :50 FR kick w/ snorkel (arms at side)
    12x25 @ :30 w/ fins
    odd: under H2O FL kick
    even: FR kick on back

    300 EZ

    Total: 5700
    Categories
    Swim Workouts
  5. Monday 1/27/14

    Monday 1/27

    AM and PM SCY

    AM swim:

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

    6x75 @ 1:10 D1-3, 4-6
    8x25 @ :40 V.S.
    50 EZ

    "400 I.M. Test Set" (all BEST AVG)
    6x50 @ :50 FL (ranged 30.3-31.1)
    6x75 @ 1:15 BK B(ranged 54.9-56.1)
    6x50 @ :50 BR (ranged 34.5-35.7)
    6x75 @ 1:00 FR (ranged 44.2-42.2)

    6x75 @ :10 rest scull/drill/kick w/ fins + snorkel
    350 EZ

    Total: 4200

    PM swim:

    2x
    300 swim
    200 kick w/ board
    8x25 @ :30 drill
    4x75 @ 1:10 pull breathe 2-4-6 by 25 w/ buoy + paddles

    2x
    6x75 @ 1:15 kick w/ 2-4-6 FL kicks off each wall
    8x25 @ :45 under H2O FL kick N.S.

    400 @ 4:40 build each 100
    4x100 @ 1:10 AE
    300 @ 3:30 build each 75
    4x75 @ 1:00 AE
    200 @ 2:20 build each 50
    4x50 @ :40 AE
    300 @ 3:30 build each 75
    4x75 @ 1:00 AE
    200 @ 2:20 build each 50
    4x50 @ :40 AE

    3x
    100 @ :10 rest swim
    100 @ :10 rest kick w/ board
    100 @ :10 rest scull

    Total: 7000
    Categories
    Swim Workouts
  6. Friday 1/24/14

    Friday 1/24

    AM only SCY

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

    5x100 @ 1:15 cruise 1-2, D3-5
    8x25 @ :30 V.S.
    100 EZ

    8x25 @ :30 FL SMOOTH (ranged 14.0-14.7)
    6x50 @ :50 BK @ 400 PACE (33.5, 34.1, 34.4, 34.4, 34.5, 34.9)
    6x50 @ :50 BR @ 400 PACE (36.9, 36.1, 36.5, 36.6, 36.5, 36.0)
    6x100 @ 1:10 FR
    #1-5 - STRONG (1:03, 1:03, 1:03, 1:03, 1:04)
    #6 - N.S. (31/28 for a :59)
    100 EZ

    300 EZ (flat start odd 75s, running start even 75s)
    4x25 @ :10 rest scull w/ snorkel
    4x25 @ :45 under H2O kick w/ fins
    300 EZ (flat start odd 75s, running start even 75s)

    Total: 4100
    Categories
    Swim Workouts
  7. Thursday 1/23/14

    Thursday 1/23

    PM only SCY

    3x
    300 swim w/ paddles + fins + snorkel
    8x25 @ :10 rest scull w/ snorkel
    6x50 @ 1:00 360 FL kick/drill by 25 w/ fins

    15:00 of drag racing w/ fins (did a combo of dead starts, flip turn starts and open turn starts)

    2x
    8x25 @ :45 w/ fins
    2 - under H2O kick
    2 - FAST swim (did FR and wasn't slower than 9.9)
    4x50 @ 1:00 drill
    4x75 @ 1:10 FAST inside ALL flags! (actually caught my time on a couple and wasn't slower than :45)

    400 EZ

    Total: 4200
    Categories
    Swim Workouts
  8. Wednesday 1/22/14

    Wednesday 1/22

    PM only SCY

    2x
    5x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25

    4x under H2O returns
    100 EZ

    3x
    6x100 @ 1:15 D1-3, 4-6 to FAST w/ paddles
    4x75 @ 1:15 last 25 FAST w/ fins

    100 EZ

    2x
    4x25 @ :15 rest scull
    10x25 @ :25 FR kick w/ board
    4x25 @ :15 rest scull
    200 @ 3:30 FAST FR kick w/ board (2:55, 2:53)

    400 EZ

    Total: 6000

    Except for one fast 100 where I lost a paddle, I basically held 1:03-1:04, 59-1:00, and :54-55 on each set of 3 100s. I definitely feel like a truck ran over me after yesterday's practice
    Categories
    Swim Workouts
  9. Tuesday 1/21/14

    Tuesday 1/21

    PM only SCY

    Question: What happens when only 14 people show up to practice on Monday afternoon?
    Answer: The following practice...

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

    14x400 I.M.
    2 @ :20 rest kick/drill by 50
    12 @ 5:00 AE MAKE

    400 EZ

    Total: 7000

    slowest 400 I.M. - 4:58 (there were quite a few of these)
    fastest 400 I.M. - 4:40 (the last one)

    I believe the lingo the kids use these days is "FML".

    Updated January 21st, 2014 at 10:21 PM by Calvin S

    Categories
    Swim Workouts
  10. Monday 1/20/14

    Monday 1/20

    PM only SCY

    3x
    600 swim w/ paddles + fins + snorkel
    6x25 @ :15 rest scull
    8x25 @ :20 rest under H2O FL kick/BR pullouts (I alternated randomly)

    2x
    8x50 @ :50 FL kick on back w/ fins
    4x75 @ 1:20 AE FR w/ 3-5-6 FL kicks off each wall by 25

    300 EZ

    Total: 4550

    Today was a "recovery day" for the club team because they got pounded last week and then had a 3 day prelim/final meet in Fayetteville (a 3 hour drive from Little Rock). I was not at the meet, so I wasn't really recovering from anything.
    Categories
    Swim Workouts
  11. Friday 1/17/14

    Friday 1/17

    PM only SCY

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

    8x25 @ :30 V.S.
    100 EZ

    2x
    8x25 @ :30 FR w/ grab paddles breathe 4-6 by 50
    4x75 @ 1:30 D1-4 to FAST (:51, :47, :43, :39.1/:39.5 --> hit same times on all 8 of them with the final FAST one being from a watch)
    50 EZ

    2x
    4x75 @ 1:20 FL/BK/BR drill
    4x25 @ :45 FR kick w/ board FAST ( :17s on all of them)
    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  12. Thursday 1/16/14

    Thursday 1/16

    AM only SCY

    2x
    300 swim every 3rd 25 scull
    8x50 @ 1:00 drill/swim by 25
    3x100 @ 1:20 AE

    40x25 @ :40 FL w/ fins (5 rounds w/ mono-fin, 5 rounds w/ normal long fins)
    #1 - "flick" drill
    #2 - 3K/1P
    #3/4 - under H2O kick

    200 EZ

    Total: 3200
    Categories
    Swim Workouts
  13. Wednesday 1/15/14

    Wednesday 1/15

    AM and PM SCY

    AM swim:

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

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    2x
    4x50 @ :50 200 PACE
    4x25 @ :30 100 PACE
    100 EZ
    RD1: FL - 28.6, 29.0, 29.0, 29.1/13.1, 14.0, 13.4, 13.6
    RD2: FR - 27.7, 27.1, 26.7, 27.0/12.6, 13.1, 12.9, 13.4

    4x
    4x :10 push-up
    25 @ :15 rest FAST w/ running start to feet
    25 @ :40 rest FAST

    100 EZ

    4x12.5 @ 1:00 FAST w/ power tower (heavy)
    1:00 V.K.
    25 under H2O FL kick
    1:00 V.K.
    25 under H2O FL kick

    100 EZ

    Total: 3300

    PM swim:

    2x
    400 swim every 4th 25 scull
    8x25 @ :10 rest drill/under H2O kick w/ fins
    4x75 @ 1:10 D1-4 pull w/ buoy + paddles + snorkel

    8x25 @ :40 V.S.
    100 EZ

    2x
    4x150
    1 @ 1:45 AE MAKE
    1 @ 2:05 STRONG
    1 @ 2:25 FAST (1:29, 1:29)
    1 @ 2:45 FASTER (1:26, 1:25)

    3x
    4x100
    1 @ 1:05 AE MAKE
    1 @ 1:15 SMOOTH
    1 @ 1:25 STRONG
    1 @ 1:35 FAST (:57, :56, :56)

    4x
    4x50
    1 @ :40 AE MAKE
    1 @ :50 STRONG
    1 @ 1:00 FAST (28.0, 27.5, 27.5, 27.4)
    1 @ 1:05 FASTER (26.9, 25.8, 25.9, 25.9)

    400 AE swim w/ fins
    600 float

    Total: 6300
    Categories
    Swim Workouts
  14. Tuesday 1/14/14

    Tuesday 1/14

    PM only SCY

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

    2x
    4x under H2O returns
    8x25 @ :30 drill 2 each stroke I.M.O.
    8x50 @ 1:00 from middle of pool, 2 each stroke I.M.O.

    3x100 @ 1:10 AE breathe 4-6 by 50
    300 @ 3:45 STRONG I.M. (3:31)
    2x200 @ 2:20 AE breathe every 4
    2x200 @ 2:40 STRONG I.M. (2:20, 2:19)
    300 @ 3:45 AE breathe every 4
    3x100 @ 1:20 STRONG I.M. (1:06, 1:06, 1:04)

    500 EZ

    Total: 5700
    Categories
    Swim Workouts
  15. Monday 1/13/14

    Monday 1/13

    PM only SCY

    2x
    400 swim (dive every 100)
    8x25 @ :30 swim w/ grab paddles 0 breaths
    8x75 @ 1:00 D1-4, 5-8

    4x200 @ 2:20 1st 50 STRONG
    5x150 @ 1:50 2nd 50 STRONG
    6x100 @ 1:05 AE

    2x150 @ 2:10 pull w/ buoy + paddles breathe 4-6 by 50
    4x25 @ :30 under H2O kick w/ fins
    3x100 @ 1:15 pull w/ buoy + paddles breathe 4-3-2-1 times by 25
    4x50 @ 1:00 FAST kick w/ fins 25 DIVE under H2O/25 on back
    2x150 @ 2:10 pull w/ buoy + paddles breathe 4-6 by 50
    4x25 @ :30 under H2O kick w/ fins
    3x100 @ 1:15 pull w/ buoy + paddles breathe 4-3-2-1 times by 25

    300 EZ

    Total: 6450
    Categories
    Swim Workouts
  16. Friday 1/10/14

    Friday 1/10

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board 25 FR/25 BR
    100 I.M. drill

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

    4x75 @ 1:20 BEST AVG (41.4, 41.6, 42.4, 42.5)
    3x100 @ 1:10 AE (1:03, 1:03, 1:03)
    4x50 @ :50 200 PACE (BK - 33.2, 34.1, 35.0, 35.1)
    3x100 @ 1:10 AE (1:03, 1:04, 1:04)

    Total: 2900

    PM swim:

    2x
    300 swim
    4x75 @ 1:30 k/dr/sw I.M.O.
    4x75 @ 1:00 Descend by 25

    3x
    8x50 @ :40 swim w/ grab paddles
    12x25 @ :15 rest odd: V-sit scull, even: under H2O FL kick

    4x100 @ 1:45 FR kick w/ board
    200 @ 2:40 BK pull w/ buoy + paddles
    4x100 @ 1:40 FR kick w/ board
    200 @ 2:40 BK pull w/ buoy + paddles
    4x100 @ 1:30 FR kick w/ board

    100 EZ

    Total: 5600
    Categories
    Swim Workouts
  17. Thursday 1/9/14

    Thursday 1/9

    PM only SCY*

    * First time swimming SCY since the final day of the Pro-Am back on December 22nd!

    3x
    300 swim
    8x25 @ :15 rest
    odd: single-arm BK
    even: swim BK
    4x100 @ 1:20 AE BK

    ^^ This was a "weak stroke" warm-up. Definitely the most backstroke I have done in a practice since high school.

    All FAST:
    3x "ghost turns"
    4x 15M "drag race"
    4x25 "mid-pool 25s"

    2x
    4x150 @ 2:15 swim w/ paddles 4 breaths/3 breaths/2 breaths by 50
    4x75 @ 1:30 k/dr/under H2O kick w/ fins

    Total: ~5000
    Categories
    Swim Workouts
  18. Wednesday 1/8/14

    Wednesday 1/8

    AM and PM SCM

    AM swim:

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

    5x50 @ :50 D1-5
    6x75 @ :15 rest 25 under H2O/50 swim w/ fins
    2x200 @ 3:20 I.M.
    #1 - scull/drill by 25
    #2 - drill/build by 25

    8x25 @ :40 FAST I.M.O. 2 each stroke
    FL - 13.8/13.5
    BK - 16.2/15.6
    BR - 17.0/16.5
    FR - 13.2/12.8

    300 EZ

    Total: 2600

    PM swim:

    3x
    300 swim
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    3x100 @ 1:20 swim w/ paddles + snorkel D1-3 AND D1-3 by round
    RD1: 1:17, 1:15, 1:12
    RD2: 1:14, 1:09, 1:06
    RD3: 1:09, 1:05, 1:02

    4x50 @ 1:00 AE FR kick w/ board
    300 EZ

    Total: 3200
    Categories
    Swim Workouts
  19. Tuesday 1/7/14

    Tuesday 1/7

    PM only SCM

    2x
    400 swim w/ paddles + fins + snorkel
    6x50 @ 1:05 kick w/ board
    3x100 @ 1:20 smooth D1-3

    6x25 @ :30 odd: drill, even: under H2O kick w/ fins
    150 @ 2:30 drill
    6x25 @ :30 drill
    150 kick w/ fins even lengths under H2O
    6x25 @ :25 FAST FR kick w/ board
    150 @ 2:30 drill

    100 EZ

    Total: 3000
    Categories
    Uncategorized
  20. Monday 1/6/14

    Monday 1/6

    PM only SCM

    2x
    300 swim (100 FR/50 BK)
    4x75 @ 1:30 k/dr/under H2O w/ fins
    4x100 @ 1:20 AE pull w/ buoy + paddles + snorkel

    8x25 @ :30 V.S.
    4x50 @ 1:00 AE FR kick w/ board
    100 EZ

    Total: 2500

    Only had time to swim for about 45 minutes today so I couldn't get much of a workout in. Hoping to train with the club team tomorrow instead of having to swim by myself!
    Categories
    Uncategorized
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