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Calvin S

  1. Wednesday 10/30/13

    Wednesday 10/30

    PM only SCY

    3x200 @ :10 rest
    #1 - FR
    #2 - I.M. Drill
    #3 - FR

    6x75 @ 1:15 25 FR w/ 12.5 under H2O kick/25 FR swim/25 BK w/ 12.5 under H2O kick
    4x125 @ 1:50 25 S-line kick/100 FR swim w/ snorkel
    8x50 @ :55 25 drill/25 swim I.M.O.
    8x25 @ :30 build/FAST (last 2 EZ)

    4x200 @ 5:00 broken 100/ :10 rest/100
    #1 - FR (1:55.5)
    #2 - FR (1:57.0)
    #3 - FL (2:07.2)
    #4 - FR (2:01.1)

    4x100 @ 1:30 AE
    3x200 @ 3:00 pull w/ buoy + paddles 25 swim/25 breathing 3-2-1-0 times by 25

    6x
    25 @ :30 DPS
    50 @ 1:00 build
    75 @ 1:30 FAST
    RD 1,2,4,5 - FR swim
    RD 3,6 - FR kick w/ board ALL FAST

    3x100 @ :20 rest 25 FAST FR w/ blowout @ start/75 EZ

    150 EZ

    Total: 5300

    Back in Cincinnati for a wedding so I trained today with my old club team, the Blue Ash YMCA. Not a bad practice, but the 200s were rough because we got no warm down in between distances. We had to just stand around and let the lactic acid bake.
    Categories
    Uncategorized
  2. Tuesday 10/29/13

    Tuesday 10/29

    PM only SCY

    "Fly Day"

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill

    5x100 @ 1:20 D1-5
    100 EZ

    2x
    4x75 @ 1:30 FL R/L/swim by 25
    4x50 @ :50 25 FL kick on back/25 under H2O FL kick w/ fins
    6x50 @ 1:00 AE FL (RD1: 29.5 average, RD2: 30.4 average)
    8x25 @ :30 under H2O FL kick w/ fins (RD1: on stomach, RD2: on back)
    8x25 @ :20 FL swim w/ fins

    300 EZ

    Total: 5300
    Categories
    Swim Workouts
  3. Monday 10/28/13

    Monday 10/28

    PM only SCY

    2x
    300 swim
    200 kick
    8x25 @ :40 drill
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel

    4x25 @ :40 V.S.
    100 EZ
    10x25 @ 1:30 AFAP w/ fins (FL - 10.4, 10.6; BR - 12.6, 12.6; FR - 9.7-9.9 on all 6)
    100 EZ

    2x
    4x100 @ 1:40 AE FR kick w/ board (held 1:32-1:34)
    6x25 @ :45 BEST AVG FR kick w/ board (held :17-19)
    4x100 @ 1:30 swim w/ fins 2nd/4th 25 FAST (held 57s)

    200 EZ

    Total: 4650
    Categories
    Swim Workouts
  4. Sunday 10/27/13

    Sunday 10/27

    AM only SCY

    "CASC Invitational Day #2"

    400 swim
    8x50 @ :10 rest odd: kick/drill, even: drill/swim
    4x25 @ :10 rest V.S.
    300 EZ

    100 BK - 1:02.46 (30.31/32.15)

    I really only entered this as a throwaway event to be able to "race" before the 200 BR (which was near the end of the meet) and fatigue myself a little to try and race tired in the 200. I also never really swim backstroke, but this WAS a lifetime best by 1.5 seconds.

    200 BR - 2:17.06 (30.79/34.64/35.45/36.18)

    Not at all upset with this time right now. I definitely felt the fatigue in my legs from the 100 BK and from training in general. However, my stroke felt smooth for at least the first 150. I had some poor turns (including a hand slip, streamline collapse, and mistimed stroke count to turn), but definitely think I am due for a great 200 BR when I taper in December.

    800 assorted warm-up/warm-down

    Total: 2300

    It was also tough warming up/down for events after the meet got started because this pool is just an 8 lane venue with a side "therapy" pool. No lines, MAYBE 15 yards long, and total chaos when 30 people are trying to use it at the same time. I did get in a proper 500 EZ during the 10 minute break which came 30 minutes AFTER I swam the 100 BK! I had no proper warm-up before both events though.
    Categories
    Swim Workouts
  5. Saturday 10/26/13

    Saturday 10/26

    AM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + strapless paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill

    5x100 @ 1:20 smooth D1-5 (1:10, 1:07, 1:04, 1:01, :58)
    100 EZ

    Total: 2600

    Only had time for 45 minutes of swimming before I had to get the college team ready for a meet this afternoon.
    Categories
    Swim Workouts
  6. Friday 10/25/13

    Friday 10/25

    AM only SCY

    300 swim
    8x50 @ 1:00 odd: kick/drill, even: drill/swim
    4x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    3x
    5x100 (RD1/RD2/RD3)
    3 @ 1:05/1:10/1:15
    2 @ 1:00/1:05/1:10
    6x50 @ :50 hold 500 PACE

    6x50 @ :50 FR kick w/ board
    4x25 @ :30 FR BEST AVG

    300 EZ

    Total: 4500
    Categories
    Swim Workouts
  7. Thursday 10/24/13

    Thursday 10/24

    PM only SCY

    2x
    400 swim
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O FL kick w/ fins

    Total: 2000

    Had a social function to attend with the wife so I had to cut practice way short.
    Categories
    Swim Workouts
  8. Wednesday 10/23/13

    Wednesday 10/23

    PM only SCY

    "I'm tired of distance. Let's sprint!"

    2x
    300 swim w/ under H2O turns
    4x50 @ 1:00 stir-the-pot drill
    8x25 @ :40 under H2O FL kick w/ fins
    3x100 @ 1:15 smooth D1-3

    3x (FR, BR, BR by round)
    4x12.5 @ 2:00 SPRINT w/ power tower
    50 @ 2:00 push SPRINT (23.8, 30.2, 30.5)
    4x100 @ 1:05 lactic hold (averaged ~1:02)
    100 EZ

    400 EZ

    Total: 4200

    I opted out of the middle distance set:

    3x
    3x200 @ 4:00 (175 FAST/25 EZ)
    4x100 @ 1:05 lactic hold
    100 EZ

    and instead mixed it up with the sprint group today. The 50 FR felt great, but the 50 BRs did not feel as good. Short axis strokes aren't feeling too hot at the moment. I was very satisfied though with the lactic hold portion of the set. I held 1:00 on the first 1-2 and then slowly ascended to 1:03-1:04 range by #4. Lactic hold is such a pain because it is/is not recovery at the same time. I definitely consider it a step above aerobic/active recovery!
    Categories
    Swim Workouts
  9. Tuesday 10/22/13

    Tuesday 10/22

    PM only SCY

    2x
    300 swim every 3rd 25 scull
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    4x100 @ 1:15 D1-4 (RD1: 1:07, 1:05, 1:04, 1:03; RD2: 1:05, 1:03, 1:00, :58)

    3x (RD1/RD2/RD3 intervals)
    4x75 @ 1:00/1:10/1:10
    4x50 @ :40/:50/:50
    4x25 @ :20/:30/:30
    50 EZ
    RD1: FR; RD2: BR; RD3: FL all kick w/ board

    2x
    5x100 @ 1:30 last 25 FAST no FR w/ fins
    8x25 @ :40 scull/drill

    100 EZ

    Total: 5450
    Categories
    Swim Workouts
  10. Monday 10/21/13

    Monday 10/21

    PM only SCY

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

    8x50 @ 1:00 odd: kick/drill, even: drill/swim I.M.O.
    8x25 @ :40 V.S.

    100 @ 2:00 I.M. (59.9)
    200 @ 4:00 I.M. (2:17.0)
    300 @ 6:00 I.M. (3:48.1)
    400 @ 7:30 I.M. (4:51.1)
    400 @ 7:00 N.S. FR (2:13/2:11 - 4:24)
    300 @ 5:00 FR (3:14.0)
    200 @ 3:30 FR (2:04.2)
    100 @ 2:00 FR (58.4)

    2x
    6x100 @ 1:15 pull w/ buoy + paddles breathe 4-6 by 50
    4x75 @ 1:45 kick 1st/3rd 25 under H2O FL w/ fins

    700 EZ

    Total: 6300

    I really felt like I had a case of the Mondays today. I was all over the place on the main set, which was really just a "make what you want of it" 1:1 rest ratio set. I tried to pull the trigger early on the 100 I.M. to get going, and then just felt like my arms and legs were made of lead the rest of the set. While the intervals provided lots of rest, what it also did was allow the lactic acid to just "bake" while I sat on the wall waiting to go. Hoping tomorrow feels a little better.
    Categories
    Swim Workouts
  11. Friday 10/18/13

    Friday 10/18

    AM only SCY

    AM swim:

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

    5x100 @ 1:20 smooth D1-5 (1:09, 1:07, 1:03, 1:01, :58)
    8x25 @ :30 V.S.
    100 EZ

    2x
    4x75 @ :50 AE
    4x50 @ :45 200 PACE
    100 EZ

    300 swim every 3rd 25 scull
    6x50 @ 2:30 AFAP w/ fins + paddles

    300 EZ

    Total: 3900

    Tough practice this morning. Everything felt labored. The first 4x50 I did FL and went 29.8, 30.1, 30.1, 30.9 and the second round I did FR and went 28.0, 27.9, 27.9, 27.5. With the team out of town this weekend at a meet, I am hoping a day or two rest will do me some good. My whole body, especially my legs, are in need of some R and R.
    Categories
    Swim Workouts
  12. Thursday 10/17/13

    Thursday 10/17

    PM only SCY

    2x
    400 swim every 4th 25 scull
    4x75 @ 1:30 kick/drill/25 under H2O FL kick
    12x12 @ :40 odd: no breath FR, even: scull

    400 EZ

    Total: 2400

    I had to cut practice short today due to a social function I needed to attend with my wife and then picking a recruit up from the airport.
    Categories
    Swim Workouts
  13. Wednesday 10/16/13

    Wednesday 10/16

    "Breaststroke is the Best Stroke"

    PM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + strapless paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill

    5x100 @ 1:20 smooth D1-5 (1:09, 1:06, 1:03, 1:01, :59)
    100 EZ

    2x
    4x75 @ 1:30 BR w/ 1/2/3 pullouts by 25
    8x25 @ :40 BR w/ FR kick
    4x100 @ 1:20 BR swim (RD1: 1:12, 1:12, 1:13, 1:13; RD2: 1:12, 1:13, 1:13, 1:12)
    100 EZ

    100 EZ

    Total: 4700

    Finally I am able to kick breaststroke pain free in my knee. While I tried not to "push" it too much, I did get my HR up on the 100s BR at the end. Was satisfied with my ability to hold my stroke on a tight interval with low rest. The most fatiguing part of the set was actually doing the last 25 of each 75 with 3 pullouts. For me, it was basically 20 yards under water and 1-2 strokes.
    Categories
    Swim Workouts
  14. Tuesday 10/15/13

    Tuesday 10/15

    PM only SCY

    2x
    400 swim
    4x75 @ 1:20 kick/drill/under H2O FL kick w/ fins
    3x100 @ 1:15 D1-3

    6x under H2O returns
    8x25 @ 1:30 AFAP w/ fins (did 4 FR 9.9-10.1, and 4 FL 10.6-11.2)
    100 EZ

    3x100 @ 1:10 pull w/ buoy + paddles (A.R.)
    300 @ 3:45 I.M.
    2x200 @ 2:20 pull w/ buoy + paddles (A.R.)
    2x200 @ 2:30 I.M.
    300 @ 3:30 pull w/ buoy + paddles (A.R.)
    3x100 @ 1:15 I.M.

    100 EZ

    2x
    4x50 @ 1:30 AFAP kick w/ board
    100 EZ

    100 EZ

    Total: 5000

    Really broken down now since Friday AM practice. I have not been able to find sufficient time to recover. Despite that, I went 39.9/41.1/40.0/39.6 on RD1 of the 50s kick doing BR, and 36.1/34.9/35.9/36.2 on RD2 doing FR. On the main set, the problem for me was switching gear. I am a FAST gear changer, but when totally fatigued, I need ~7 seconds to get paddles and a buoy on (and by "on" I mean equipped in such a way that I won't lose them halfway through the distance). I basically had to play catch-up on every active recovery distance, which meant it really wasn't active recovery at all. This included throwing down a 3:09 on the last 300 pull just to get myself back on track. I made EVERY interval, I just had to do most of the set at peak aerobic/anaerobic levels to complete the set. Needless to say, my legs are screaming at me again.
    Categories
    Swim Workouts
  15. Monday 10/14/13

    Monday 10/14

    AM and PM SCY

    AM swim:

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

    5x100 @ 1:20 AE
    8x25 @ :30 V.S.

    4x (odd RDs FR, even RDs BR)
    4x50 @ :45 kick (FR w/ board, BR w/o)
    4x25 @ :30 MAX (FR: 11.6-12.4, BR: 15.2-16.1)
    100 EZ

    8x25 @ :10 rest drill
    200 EZ

    Total: 3700

    PM swim:

    2x
    300 swim
    4x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O FL kick on back

    8x50 @ :50 D1-4, 5-8

    3x200 @ 2:30 2nd/4th 50 STRONG (2:05, 2:05, 2:06)
    4x150 @ 2:00 2nd 75 STRONG (1:37, 1:34, 1:35, 1:35)
    5x100 @ 1:10 1st/4th 25 STRONG w/ fins (1:00s on all 5)
    100 EZ
    4x50 @ 2:00 N.S. swim w/ paddles NO BREATH (basically cruise a 25, sprint a 25)
    25 FAST w/ power tower + fins + paddles AFAP (bucket was filled almost to top ~100 lbs)
    25 EZ

    200 EZ

    Total: 4650

    This afternoon was a little bit of mix and match. The 3x200/4x150/5x100 was the middle distance set and was actually two times through. After round 1, however, I joined two other guys in the "mini sprint" workout (which was also two times through as written, but we ran out of time to finish). My legs are screaming at me from a combination of Friday AM, a double-header soccer game Sunday afternoon, and the fast kicking from this morning.
    Categories
    Swim Workouts
  16. Friday 10/11/13

    Friday 10/11

    AM only SCY

    400 swim
    300 pull w/ buoy + snorkel
    200 kick w/ board
    100 I.M. drill
    8x25 @ :40 V.S.

    Today was stations, I am listing them numerically, however I went 2-3-4-1.

    #1
    5x50 @ 3:00
    - done as 12.5 dive sprint/ :10 rest/25 FAST/ :10 rest/12.5 sprint to finish

    #2 (the worst set)
    4x75 @ 2:30
    - done as 8 air squats/25 under H2O FL kick/10 air squats/25 under H2O FL kick/12 air squats/25 under H2O FL kick

    #3
    5x50 @ 2:00 w/ power rack + paddles + fins
    - done as 25 FAST/25 EZ

    #4
    5x150 @ 2:00 pull w/ buoy + paddles breathing 3-2-1 times by 25

    200 EZ

    Total: 2950

    High intensity low yardage practice this morning. I am in New Orleans Friday to Saturday as UALR takes on Tulane in the first dual meet action of the season. My legs are still seizing up from the 4x75 station.
    Categories
    Swim Workouts
  17. Thursday 10/10/13

    Thursday 10/10

    PM only SCY

    2x
    300 swim (every 4th 25 scull)
    8x50 @ 1:00 odd: kick/drill, even: drill/build I.M.O.
    4x75 @ 1:30 kick/drill/25 under H2O w/ fins

    Total: 2000

    Have a college recruiting function to attend tonight so I had to swim on my own and only had about 45 minutes to get basically this "warm-up" done. Not much, but I was just thankful I had a chance to touch the water today.
    Categories
    Swim Workouts
  18. Wednesday 10/9/13

    Wednesday 10/9

    PM only SCY

    2x
    5x100 @ 1:20 (RD1: AE, RD2: D1-5)
    4x75 @ 1:30 kick/drill/under H2O kick w/ fins
    4x50 @ 1:00 kick w/ board

    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on stomach w/ fins
    200 @ :30 rest pull w/ buoy + snorkel
    8x25 @ :25 FR kick w/ board + snorkel
    200 @ :30 rest pull w/ buoy + snorkel
    300 FR kick w/ board MAX EFFORT (4:32)
    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on back w/ fins
    200 @ :30 rest pull w/ buoy + snorkel

    200 EZ

    Total: 4000
    Categories
    Swim Workouts
  19. Tuesday 10/8/13

    Tuesday 10/8

    "A Whole New World..."

    PM only SCY

    2x
    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O kick w/ fins
    4x100 @ 1:20 pull w/ buoy + paddles + snorkel

    The next 3 sets were all done one right after the other. They were all written on the board, so there was no break. We went from one right into the next.

    40x25 @ :40 FL w/ fins (did 20 with normal fins and 20 with a monofin)
    #1 - "flick" drill
    #2 - 3K/1P
    #3/4 - under H2O FL kick

    2x
    4x25 @ :30 10 yards "spin drill"
    8x50 @ 1:00 25 swim/25 under H2O FL kick on back**

    2x
    4x25 @ :30 BR w/ FR kick
    8x50 @ :50 BR swim w/ 2x pullouts

    7x200 @ 2:30 pull w/ buoy + paddles + snorkel (A.R.)

    Total: 6400

    ** So this afternoon I managed to reverse 25 years of swimming training (and almost 29 years of physiological training) in one moment. On the backstroke set, I was having trouble making 25 yards underwater on my back because I kept blowing all my air out my nose by the 15M mark. I never had those big lips to push up and cover my nose (have some backstroker friends who swear by this method). My brain was programmed to blow out the nose when I was inverted in the water. In an "A-HAH" moment, I actually tried to override this programming, and to my astonishment, managed to shut off the "leaking gas valve". After that, making the 25 on my back was just a matter of holding my breath, and THAT I am thankful to say, is two decades of swimming training that cannot be reversed! I now feel like a whole new world of possibilities are open to me, now that I can hold my breath equally as well on my back as on my stomach!
    Categories
    Swim Workouts
  20. Monday 10/7/13

    Monday 10/7

    PM only SCY

    2x
    300 swim
    8x25 @ :40
    odd: scull
    even: under H2O FL kick
    8x50 @ :50 D1-4, 5-8

    8x25 @ 1:30 FR swim AFAP w/ fins (ranged from 10.0-10.2)
    100 EZ

    2x
    4x100 @ 1:35 FR kick w/ board
    8x25 @ :45 BEST AVG FR kick w/ board
    4x100 @ 1:20 swim w/ fins 2nd and 4th 25 FAST

    200 EZ

    Total: 4300
    Categories
    Swim Workouts
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