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Calvin S

  1. Tuesday 10/30/12

    Tuesday 10/30

    PM only SCY

    400 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x100 @ 1:45 50 kick/50 drill
    300 @ 4:45 IM k/dr/sw
    3x100 @ 1:30 D1-3 w/ strapless paddles

    3x
    5x100 kick 4 V.S./1 AE
    4x50 swim
    RD1: 100s @ 1:50 (fast kick FR w/ board)/50s @ :40
    RD2: 100s @ 1:40 (fast kick BR no board)/50s @ :50 4/6/8/10 strokes fast off wall
    RD3: (w/ fins) 100s @ 1:30/50s @ :50 25 under H2O/25 cruise

    100 EZ

    4x150 @ 2:15 rolling IM 100/50 (so #1 was 100 FL/50 BK, etc.), 1 pink/2 red/1 blue pace
    2x100 @ 1:45 50 dr/50 swim

    300 EZ

    Total: 5100

    Really sore from lifting yesterday and felt very sluggish in the water.
    Categories
    Swim Workouts
  2. Monday 10/29/12

    Monday 10/29

    AM (weights only) and PM SCY

    AM lift:

    2x10
    4x8 bench press @ 95/95/105/105 lbs
    4x8 lat pullover @ 20 lbs
    4x8 shoulder press @ 20 lbs
    3x10 row to reach @ 20 lbs
    3x10 hammer curls @ 20 lbs
    3x10 dips

    PM swim:

    No PM swim :/

    Wife called me away on an urgent errand right as I was about to jump in, so I had to bag practice.
    Categories
    Swim Workouts
  3. Saturday 10/27/12

    Saturday 10/27

    AM only SCY

    600 swim
    400 IM k/sw/dr/sw

    16x50 @ 1:00 IM order by sets of 4
    2 drill
    2 build

    2x
    3x100 @ 1:15 D1-3
    4x50 @ 1:00 V.S.

    4x
    400 @ 5:00 IM FAST
    200 @ 3:00 EZ
    Results: 4:49, 4:48, 4:48, 4:45

    8x50 @ 1:00 odd: side kick, even: drill

    100 EZ

    Total: 5700
    Categories
    Swim Workouts
  4. Thursday 10/25/12

    Thursday 10/25

    PM only SCY

    Pilfered from the HVT forums, the following presentation has been edited for time and formatted to fit your screen.

    400 swim 100 FR/200 IM k/dr/100 FR
    4x100 @ 1:15 D1-4
    4x100 @ 1:50 IM kick D1-4
    6x50 @ :50 #1,6 EZ FR, #2-5 IM order build to fast

    12x50 @ :45 D1-3, 4 EZ

    3x
    2x75 @ 1:10 DPS
    100 @ 1:10 FAST @ 1000 pace (59.2, 58.7, 59.7)
    2x75 @ 1:20 25 dr/25 kick/25 dr
    100 @ 1:20 FAST @ 400 IM pace (1:04.8, 1:07.9, 1:09.7 --> one each stroke)
    :30 rest

    4x100 @ 1:30 pull w/ buoy + strapless paddles + snorkel (focusing on body position and roll + catch)

    Total: 4000
    Categories
    Swim Workouts
  5. Wednesday 10/24/12

    Wednesday 10/24

    AM only SCY + new dryland routine

    500 swim 4/6/2 turns
    2x250 pull w/ buoy + strapless paddles + snorkel

    4x
    50 RD1/4 :50, RD2 :55, RD3 :45
    100 RD1/4 :1:40, RD2 1:50, RD3 1:30
    150 RD 1/4 2:30, RD2 2:45, RD3 2:15
    200 RD 1/4 3:20, RD2 3:40, RD3 3:00

    RD1/4 kick w/ board on the 50/100/150 and EZ swim on the 200
    RD2 swim IM add on by 50, descend distances down to FAST (200 IM was 2:19)
    RD3 swim FR, descend distances down to FAST (200 FR was 2:03)

    100 EZ

    Total: 3100

    I then headed over to a gym to do a new dryland workout called D1. It is rather Crossfit-esque. Today was "County Fair" day, where there were roughly 20 exercises to do, :20 on, :10 off.
    Categories
    Swim Workouts
  6. Tuesday 10/23/12

    Tuesday 10/23

    PM only SCY

    6x100 @ :10 rest 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    5x100 @ 1:45 50 kick/50 drill

    3x
    2x50 @ 1:00 drill STRK
    4x50 @ :40 aerobic FR
    2x25 @ :30 FAST STRK
    STRK = IM order by round

    3x (w/ fins)
    2x50 @ 1:00 kick 25 under H2O FAST/25 on back
    4x50 @ :40 kick w/ board build
    2x25 @ :30 FAST swim

    100 EZ

    3x
    3x150 @ 2:05 50 FAST/100 aerobic
    2x150 @ 2:10 100 FAST/50 aerobic
    1x150 @ 2:15 FAST (1:30, 1:30, 1:29)

    2x100 @ :10 rest 25 scull/25 kick/50 swim

    Total: 7000
    Categories
    Swim Workouts
  7. Friday 10/19/12

    Friday 10/19

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    100 side kick

    10x50 @ 1:00 kick w/ board 25 cruise/25 FAST

    8x200 @ 2:30 add-on FAST FR (#1- 175 cruise/25 FAST, #2- 150 cruise/50 FAST, etc.)
    **Held 2:12-2:15 on the first 5, then 2:09, 2:06, 2:02 on the last 3.

    200 EZ

    Total: 3400

    PM swim:

    "Friday Fly Day"

    500 swim
    300 50 kick on back/50 drill FL
    500 pull w/ buoy + strapless paddles + snorkel
    300 50 drill/50 swim FL

    16x75 FL
    2 @ 1:20 kick 1 build/1 FAST
    1 @ 1:15 drill
    1 @ 1:10 D1-4

    20x50 @ 1:10
    4 @ 1:10 FAST FL kicking 5 lines under H2O off turn
    1 @ 1:10 EZ FR

    4x150 @ 1:45 w/ fins + paddles D1-4
    8x25 @ :25 w/ fins 4 under H2O kick/4 fast FL swim

    200 EZ

    Total: 4800

    Updated October 21st, 2012 at 04:08 PM by Calvin S

    Categories
    Swim Workouts
  8. Thursday 10/18/12

    Thursday 10/18

    PM only SCY

    2x
    200 swim
    200 pull w/ buoy + strapless paddles
    200 drill

    12x75 w/ strapless paddles
    2 @ 1:15 25 R/25 L/25 swim
    2 @ 1:00 swim

    2x1200 @ :20 rest w/ fins 300 kick/100 swim/200 kick/200 swim/100 kick/300 swim
    #1 - kick in S-line, swim 100 FL, 100 FL/100 BK, 100 FL/100 BK/100 BR
    #2 - (w/ snorkel) kick on stomach, hands at side, swim FR
    5 fly kicks off EVERY wall.

    2x
    4x50 @ 1:00 4/3/2/1 breaths
    8x25 @ :30 V.S. (4 each stroke IM order)

    3x (STRK was IM order by round)
    300 @ 4:00 D1-3 by round
    200 @ 3:00 FR/STRK by 50 (work STRK)
    100 @ 1:40 FAST STRK

    Results:
    300s: 3:26, 3:19, 3:12
    100s: 1:01 (FL), 1:10 (BK), 1:09 (BR)

    300 EZ

    Total: 7400 (!)
    Categories
    Swim Workouts
  9. Wednesday 10/17/12

    Wednesday 10/17

    AM only SCY

    500 swim 4/6/2 turns
    400 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    10x100 @ 1:10 swim w/ fins aerobic + 5 fly kicks off each wall

    9x100 @ 1:45
    1 - 50 STRK/50 FR
    1 - 25 FR/50 STRK/25 FR
    1 - 50 FR/50 STRK
    All FR was aerobic and all STRK was IM order in sets of 3.

    100 EZ

    9x25 @ :30 1 FAST/2 EZ, 2 FAST/ 1 EZ, 3 FAST

    175 EZ

    Total: 3600
    Categories
    Swim Workouts
  10. Tuesday 10/16/12

    Tuesday 10/16

    PM only SCY

    500 swim 4/6/2 turns

    4x100 @ 1:50 V.S. kick in S-line
    4x50 @ 1:00 dr/sw I.M.O.
    8x50 @ 1:00 kick w/ board 10 meters in and out of wall FAST
    8x25 @ :35 15m kick under H2O FAST

    w/ fins:
    4x200 @ 2:50 kick w/ 5 FAST FL kicks off each wall
    4x100 @ 1:30 swim w/ Trojan Tumbles + 5 FL kicks off each wall
    8x50 @ 1:00 25 under H2O + flip turn + 5 fly kicks off wall
    8x25 @ :30 swim 3 FAST/1 AE, RD1: FR, RD2: STRK

    100 EZ

    6x100 @ 1:30 BEST AVG (1:00, :59, 1:00, 1:00, :59, 1:00 for an AVG of 59.6)
    4x50 @ :50 2 BK/2 FR
    6x100 @ 1:40 BEST AVG (:58, :59, :59, :58, 1:00, :58 for an AVG of 58.6)
    4x50 @ :50 25 BK/25 FR
    4x150 @ 2:30 pull w/ buoy + strapless paddles + snorkel focus on finishing stroke!
    4x50 @ :45 DPS w/ 4/6/2 turns

    Total: 6000
    Categories
    Swim Workouts
  11. Monday 10/15/12

    Monday 10/15

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel

    6x75 @ 1:20 kick 25 on back/25 on stomach/25 side kick

    6x250 @ 3:45
    1 - 200 build + :05 rest + 50 FAST
    1 - 150 build + :05 rest + 100 FAST
    1 - 100 build + :05 rest + 3x(50 FAST + :05 rest)

    16x25 @ :30 R.I.M.O. focusing on technique

    150 EZ

    Total: 3400

    PM swim:

    all @ :15 rest:
    600 swim (200 FR/100 BK)
    400 pull w/ buoy + strapless paddles
    2x200 IM
    1 - 25 kick/25 drill
    1 - 25 drill/25 build

    2x
    300 @ 4:00 pull w/ buoy + paddles + snorkel descend by round (went 3:15, 3:00)
    2x150 @ 2:15 50 kick/50 dr/50 swim
    2x200 @ 2:50 100 FR/100 BK D1-2
    2x150 @ 2:15 3R/3 full strokes/3L/3 full strokes

    4x200 @ 2:20 D1-4 (2:17, 2:12, 2:09, 2:06)

    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  12. Friday 10/12/12

    Friday 10/12

    PM only SCY

    "Friday Fly Day"

    500 swim 4/6/2 turns
    10x100 FR
    1 @ 1:45 3R/3 Full/3L/3 Full strokes
    1 @ 1:20 D1-5 w/ FAST turns

    8x150 @ 2:10 100 pull w/ kickboard between legs/50 FAST FR kick w/ board

    1x (was supposed to be 2x but I had a recruiting dinner to get to so I only had time for one round)
    8x25 @ :40 FAST FL kick under H2O
    4x75 @ 1:15 25 drill/50 DPS FL
    6x25 @ :35 FAST FL kick under H2O
    8x75
    1 @ :55 aerobic FR
    1 @ 1:10 FAST FL (held :46 - :47)

    150 EZ

    Total: 4100
    Categories
    Swim Workouts
  13. Wednesday 10/10/12

    Wednesday 10/10

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    100 side kick

    4x (did all STRK IM order by round)
    4x25 @ :30 kick w/ board STRK
    2x50 @ :50 pull w/ buoy + strapless paddles <2 breaths per 25
    100 @ 1:40 50 FAST STRK/50 aerobic FR

    50 EZ

    500 for time (5:29)

    150 EZ

    Total: 3000

    PM swim:

    Water Polo practice with my high school guys.
    Categories
    Swim Workouts
  14. Tuesday 10/9/12

    Tuesday 10/9

    PM only SCY

    500 swim
    5x100 @ 1:50 scull/kick/50 DPS w/ buoy

    w/ fins:

    5x200 @ 3:00 kick odd: on back 5 fly kicks off each wall, even: w/ board
    10x50 @ 1:00 25 FAST under H2O kick/25 aerobic kick
    12x25 (did R.I.M.O in sets of 3)
    1 @ :40 FAST under H2O kick
    1 @ :35 FAST swim
    1 @ :30 aerobic kick

    100 EZ

    5x200 @ 2:50 w/ strapless paddles 2 PINK/3 RED
    3x100 @ 1:40 50 kick/50 drill
    5x200 @ 3:00 2 RED/3 BLUE
    3x100 @ 1:40 50 drill/50 swim

    100 EZ

    Total: 5600
    Categories
    Swim Workouts
  15. Monday 10/8/12

    Monday 10/8

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    5x200 @ 2:30 D1-3, hold 4 and 5
    5x100 @ 1:15 D1-3, hold 4 and 5
    5x50 @ :40 D1-3, hold 4 and 5

    8x50 @ 1:05 25 under H2O kick/25 FAST swim w/ fins

    150 EZ

    Total: 3500

    PM swim:

    500 swim every 4th 25 BK
    5x100 @ 1:30 gentle D1-5

    2x
    200 @ 4:00 kick w/ board
    3x100 @ 1:30 IM D1-3
    3x300 @ 4:30 pull w/ buoy + paddles + snorkel D1-3

    3x (STRK was IM order by round)
    3x100 @ 1:30 FAST
    100 @ 1:30 EZ
    6x50 @ 1:00 D1-3, 4-6 STRK
    200 @ 3:00 drill

    100 EZ

    Total: 6600
    Categories
    Swim Workouts
  16. Friday 10/5/12

    Friday 10/5

    AM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    3x
    200 @ 2:30/2:20
    2x100 @ 1:15/1:10
    4x50 @ :45/:40

    First intervals were rounds 1 and 2, second intervals were round 3. Round 2 was kick w/ fins. Descend each distance to FAST

    100 EZ

    6x
    "push kick" :20/:40
    Lined up at flags with hands outstretched on partner's shoulders and kick for :20 or until you push partner to the wall (they kick against you) then take :40 and switch.

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  17. Thursday 10/4/12

    Thursday 10/4

    PM only SCY

    "3x300 test set day"

    400 swim (100 FR/200 IM k/dr/100 FR
    4x100 @ 1:20 swim light D1-4
    4x100 @ 1:50 kick w/ board
    6x50 @ 1:00 #1,6 EZ FR #2-5 IM order build
    4x25 @ :30 swim w/ fins 5-6-7-8 strokes fast off the wall
    100 EZ

    3x300 @ 4:30 FAST (3:13, 3:13, 3:15)

    2x
    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    4x75 @ 1:15 kick w/ fins odd: 25 under H2O/50 cruise, even: 50 cruise/25 under H2O

    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  18. Wednesday 10/3/12

    Wednesday 10/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    2x200 @ :05 rest pull w/ buoy + strapless paddles + snorkel
    300 kick w/ board + fins

    12x50 @ 1:00 25 scull/25 DPS

    12x75 @ 1:15 25 STRK/50 FR, 50 STRK/25 FR, 75 STRK; IM order in sets of 3 (basically add-on stroke IM order)

    12x25 @ :30 IM order in sets of 3 D1-3

    100 EZ

    Total: 3100

    PM swim:

    Well, I had planned to swim with the club team, but I ended up playing 1.5 hours of water polo with the high school team I coach. I was exhausted by the time club practice began, so I decided to skip!
    Categories
    Swim Workouts
  19. Tuesday 10/2/12

    Tuesday 10/2

    PM only SCY

    2x
    200 FR
    200 BK (50 swim/50 fast kick on back)

    3x100 @ 1:40 BK 3R/3F/3L/3F (3 right, 3 full strokes, 3 left, etc)
    4x150 @ 2:10 BK 50 kick/100 swim D1-4 on swim
    2x100 @ 1:40 BK 3R/3F/3L/3F
    3x150 @ 2:20 BK 100 kick/50 swim
    1x100 @ 1:140 BK 3R/3F/3L/3F
    2x150 @ 2:00 kick FAST w/ fins (1:28, 1:29)

    50 EZ

    Total: 2700
    Categories
    Swim Workouts
  20. Friday 9/28/12

    Friday 9/28

    "Sprint King"

    PM only SCY

    3x
    400 @ 5:20 swim 4/6/2 turns
    6x50 @ 1:00 #1,6 FR, #2-5 IM order (RD1: kick, RD2: drill/build, RD3: Fast/EZ)
    3x100 @ 1:15, 1:10, 1:20 (IM) by round, D1-3

    100 EZ

    Sprint King:
    4x
    50 @ 5:00 FAST IM order by round (200 EZ after each 50)
    1x
    100 @ 5:00 IM (200 EZ after the 100)

    500 kick w/ board + fins 100 FL/100 FR
    100EZ

    Total:5000

    Results:
    FL 26.8
    BK 32.0
    BR 29.6
    FR 24.9
    IM 1:02.5

    The college team does this every year and I participate, although being one of the coaches this year, I couldn't swim it with them, so I swam int he preceding hour.
    Categories
    Swim Workouts
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