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Calvin S

  1. Saturday 11/30/13

    Saturday 11/30

    AM only SCY

    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
    8x25 @ :30 V.S.
    100 EZ

    12x25 @ 1:00 FAST no breath (dive both ends)
    3x100 @ 1:00 lactic hold
    6x50 @ 2:00 FAST 4 breaths max (dive all 6)
    6x100 @ 1:05 lactic hold
    4x75 @ 3:00 FAST I.M.O. (dive # 1 only)
    9x100 @ 1:10 lactic hold
    3x100 @ 4:00 FAST (dive all)

    400 swim
    300 kick w/ board + fins
    200 pull w/ buoy + snorkel
    100 scull

    Total: 6300

    3000 yards of fast swimming with no warm down/recovery in between. This practice was really rough. on the 75s I was 42.6, 52.1, 47.9, 40.8 and on the 100s I was 54.4, 55.1, 1:06.1 (BR). The lactic hold was more like lactic hell. That set may have been one of the roughest I have done so far this season!
    Categories
    Swim Workouts
  2. Friday 11/29/13

    Friday 11/29

    PM only SCY

    2x
    300 swim every 3rd 25 scull
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O FL kick

    3x
    4x50 @ :50 4-3-2-1 breaths per 50
    4x100 @ 1:20 kick w/ fins last 25 under H2O

    100 EZ

    5x
    300 @ 3:15/4:00 STRONG AE
    200 @ 2:10/2:40 STRONG AE
    100 @ 3:30 kick w/ board FAST
    RD1, RD3, RD5 - FR
    RD2 - BR (second interval)
    RD4 - BK (second interval)

    400 EZ

    Total: 7300
    Categories
    Swim Workouts
  3. Wednesday 11/27/13

    Wednesday 11/27

    AM only SCY

    2x
    300 swim
    6x25 @ :45 under H2O FL kick dive both ends
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.

    5x100 @ 1:15
    8x25 @ :40 V.S.
    100 EZ

    2x
    8x25 @ :30 FL swim breathe every 5
    4x150 @ 1:55 BK/BR/FR STRONG
    200 @ :30 rest FL kick w/ board + fins

    200 EZ

    Total: 4700
    Categories
    Uncategorized
  4. Tuesday 11/26/13

    Tuesday 11/26

    PM only SCY

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

    8x50 @ 1:00 odd: k/dr, even: dr/sw
    4x100 @ 1:15 smooth D1-4

    3x
    4x150 (#1 - MAKE, #2-4 D1-3 to FAST)
    1 @ 1:45
    1 @ 2:05
    1 @ 2:25
    1 @ 2:45 (1:29, 1:29, 1:28)

    100 EZ

    4x
    4x100 (#1 - MAKE, #2-4 D1-3 to FAST)
    1 @ 1:05
    1 @ 1:25
    1 @ 1:45
    1 @ 2:05 (:57, :58, :58, :56)

    100 EZ

    5x
    4x50 (#1 - MAKE, #2-4 D1-3 to FAST)
    1 @ :40
    1 @ :50
    1 @ 1:00
    1 @ 1:10 (27.3, 26.8, 31.9*, 26.2, 25.7)
    * RD3 I did BK just to mix things up.

    400 EZ

    Total: 7000

    Updated November 26th, 2013 at 11:54 PM by Calvin S

    Categories
    Swim Workouts
  5. Monday 11/25/13

    Monday 11/25

    PM only SCY

    2x
    400 swim
    300 pull w/ buoy + snorkel
    200 FR kick (alternating 50 w/ board/50 side kick)
    100 I.M. drill

    6x25 @ :40 12.5 FAST/12.5 EZ
    100 EZ

    2x
    4x25 @ :40 1-arm FR drill
    300 @ :30 rest FR kick w/ board FAST (4:43, 4:29)
    4x25 @ :40 B&A drill
    200 @ :30 rest FR kick w/ board FAST (2:54, 2:53)
    4x25 @ :40 stir-the-pot drill
    100 @ :30 rest FR kick w/ board FAST (1:24, 1:23)

    100 EZ

    3x
    200 @ 2:15 AE
    150 @ 1:40 AE
    100 @ 1:05 AE
    :20 rest (to put fins on)
    200 @ :30 rest kick w/ fins FAST (no board)

    300 EZ

    Total: 6400
    Categories
    Swim Workouts
  6. Sunday 11/24/13

    Sunday 11/24

    "Paul Blair Memorial Invitational Day #3"
    (or in my case, "Day #1")

    AM only SCY

    500 "warm-up I.M." (100 FR/100 BK/100 FR/100 BR/100 FR)
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    300 AE
    5x100 @ 1:20 D1-5 (1:04, 1:02, 1:00, :59, :57)
    100 EZ
    8x25 @ :40 V.S.
    100 EZ

    2x
    25 FAST from dive
    25 EZ

    100 EZ

    100 FR - 50.82 (24.28/26.54)

    This was in the 3rd spot of a 400 FR relay. I probably would have been right at or even under 50 seconds, but the lead-off swimmer was going for his junior nationals cut. I was politely asked to refrain from doing my "normal" (READ: quick) relay start. I can sometimes get up to 8 tenths of a second on the start. Instead, I watched the second swimmer touch the wall and then did my wind up and dove in. I figure I spotted the field ~ 3/4 of a second with that start!

    200 I.M. - 2:04.64 (26.64/32.84/35.48/29.68)

    I would have liked to have been under 2:04, but I was satisfied with this swim mainly because my backstroke leg felt great and despite feeling like I was going to die, I actually brought the race home in a (for me) halfway decent free split. My breaststroke leg, however, felt (and was split) awful.

    200 BR - 2:17.08 (31.13/34.57/35.20/36.18)

    I suffered from a serious goggle malfunction for the entire race. Really wanted to be under 2:15, and I think I would have been if I didn't have my goggles digging into my eyes edge first off every wall and flipped backwards causing me to see stars on the last 50!

    3200 yards of assorted warm up and warm down between races (I actually did 800 yards after every race because I felt so tired). I was happy with my racing given that I competed in 3 races in one short session. I also did not get much sleep last night and was on my feet all weekend because I was up in Springfield, MO coaching at the Drury Invitational and did not get home until almost midnight.

    Total: 6000
    Categories
    Swim Workouts
  7. Friday 11/22/13

    Friday 11/22

    AM only SCY

    400 swim
    300 pull w/ buoy only 75 FR/25 scull, breathing 2-4-6 by 75
    200 FR kick w/ board

    6x75 @ 1:15 kick w/ board + fins FL/FR/FL by 25

    2x
    150 @ 2:15 Desc. by 50
    125 @ 1:50 75 build/50 FAST
    100 @ 1:25 AE BK
    75 @ 1:00 50 FAST/25 EZ
    50 @ :50 DPS
    4x25 @ :40 FAST
    50 EZ

    4x100 @ 2:00 swim w/ fins
    odd: FAST
    even: EZ

    150 EZ

    Total: 3300
    Categories
    Swim Workouts
  8. Thursday 11/21/13

    Thursday 11/21

    PM only SCY

    2x
    4x150 @ 2:00 swim w/ paddles + snorkel
    8x50 @ 1:00 kick w/ board (odd: FR, even: BR)

    8x25 @ :40 V.S.
    100 EZ

    3x
    15 YD burst sprint from blocks
    85 YD EZ swim

    100 EZ

    3x
    6x50 @ :45 swim w/ grab paddles
    3x100 @ 1:40 kick, last 25 under H2O w/ fins
    400 @ 5:00 smooth descend by 100

    300 EZ

    Total: 6000

    Today was a long aerobic day with little fast swimming. I am now training exclusively with the Junior National swimmers (the guys I am normally sharing a lane with anyways) because they are not tapering yet, while a majority of the club team is resting for a meet this weekend. I felt like crap the whole practice (speed wise). Every stroke felt labored and lethargic.
    Categories
    Swim Workouts
  9. Wednesday 11/20/13

    Wednesday 11/20

    PM only SCY

    2x
    400 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    200 kick w/ fins every 4th 25 under H2O

    8x25 @ :40 V.S.
    100 EZ

    4x (R.I.M.O. by round)
    4x12.5 @ 2:00 FAST w/ power tower (heavy buckets today!)
    100 @ 2:00 FAST w/ fins (47.7, 57.1, 53.8, 51.1)
    50 @ 2:00 FAST w/ fins (22.4, 31.1 [no fins on 50 BR], 24.6, 24.0)
    4x100 @ 1:10 lactic hold

    300 EZ

    Total: 5000
    Categories
    Swim Workouts
  10. Tuesday 11/19/13

    Tuesday 11/19

    PM only SCY

    2x
    300 swim w/ under H2O turns
    6x50 @ :50 kick w/ board (odd: FR, even: BR)
    300 @ 3:45 pull w/ buoy + paddles + snorkel

    2x
    8x50 @ :55 BR swim w/ fins 25 FL kick/25 FR kick
    8x25 @ :30 under H2O pullouts no breath

    100 EZ

    3x
    4x75 @ 1:00 kick
    300 @ 3:30 pull w/ buoy + paddles breathing 2-4-6 by 50
    200 @ 1:00 rest kick FAST
    RD1: kick = BR no board
    RD2: kick = FR side kick
    RD3: kick = FR w/ board + fins

    400 EZ

    Total: 5900
    Categories
    Swim Workouts
  11. Monday 11/18/13

    Monday 11/18

    PM only SCY

    2x
    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O FL kick
    4x100 @ 1:15 pull w/ buoy + paddles breathing 4/6 by 50

    8x75 @ 1:15 50 perfect stroke FR/25 under H2O FL kick FAST
    100 EZ

    4x200 @ 2:30 1st/4th 50 FAST
    5x150 @ 1:50 last 75 FAST
    6x100 @ 1:05 AE

    100 EZ

    4x50 @ 2:30 swim w/ paddles + fins FAST
    400 EZ

    Total: 5550
    Categories
    Swim Workouts
  12. Saturday 11/16/13

    Saturday 11/16

    AM only SCY

    2x
    300 swim every 4th 25 scull
    4x75 @ 1:30 kick/drill/under H2O FL kick w/ fins
    4x100 @ 1:15 AE

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300

    Was definitely feeling run down from yesterday's double so I just used today as a light recovery day.
    Categories
    Swim Workouts
  13. Friday 11/15/13

    Friday 11/15

    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
    8x25 @ :30 V.S.

    8x75 @ 2:00
    - done as 6 squats/25 under H2O FL kick/8 squats/25 under H2O FL kick/10 squats/25 under H2O FL kick

    2x (RD1: FR, RD2: BR)
    12x25 @ :25 kick w/ board
    4x50 @ :50 200 PACE

    5x100 @ 1:15 1st/last 25 FAST swim w/ fins
    6x50 @ 1:30 FR FAST no breath

    Total: 3800

    PM swim:

    2x
    300 swim
    200 kick w/ board
    8x25 @ :30 drill I.M.O.
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel

    10x25 @ 1:30 FAST swim w/ fins (2 FR, 8 I.M.O.)

    3x
    4x100 @ 1:30 FL kick w/ board + fins
    6x25 @ :45 FR kick w/ board BEST AVG (average across all 3 rounds: 17.1)
    4x100 @ 1:30 2nd/4th 25 FAST swim w/ fins

    10x50 @ 1:00 25 drill/25 swim (2 FR, 8 I.M.O.)
    6x100 @ 1:30 swim w/ strapless paddles + snorkel

    Total: 6200

    Still fighting this cough, but was happy to get a double in today and hit the 5 digit mark on total yardage.
    Categories
    Swim Workouts
  14. Wednesday 11/13/13

    Wednesday 11/13

    PM only SCY

    2x
    4x150 @ 2:00 swim w/ paddles + snorkel
    8x50 @ 1:00 kick I.M.O.

    6x under H2O returns to 12.5 yard mark
    8x25 @ :40 V.S.

    3x (FR/BR/BK by round)
    4x12.5 @ 1:30 FAST w/ power tower
    100 @ 2:00 FAST w/ fins (48.0, 57.1, 54.3)
    50 @ 1:00 FAST w/ fins (22.4, 26.1, 25.4)
    4x100 @ 1:10 FR lactic hold

    300 EZ

    Total: 4300

    At least I made it through a full practice today. Still coughing, but I finally feel like I am starting to put this bronchitis behind me. After round 1 of the main set, I was completely gassed. Definitely felt the effects of no aerobic training and very few practices over the last 10 days. I hope to be back at 100% (health wise for sure, and hopefully training wise too) by Monday.
    Categories
    Swim Workouts
  15. 11/11/13

    11/11

    PM only SCY

    2x
    300 swim
    4x75 @ 1:20 kick/drill/swim I.M.O.
    8x25 @ :45 under H2O kick (dive in both ends)

    5x100 @ 1:20 D1-5 (1:09, 1:05, 1:03, 1:01, :59)
    8x25 @ :40 V.S.
    100 EZ

    Total: 2400

    So my upper respiratory infection turned into bronchitis. I have been fighting cough and heavy congestion now for almost a week. I am just trying to limp along training-wise and just touch the water every day so that when this finally runs its course, I can get back to business.
    Categories
    Swim Workouts
  16. Thursday 11/7/13

    11/7

    PM only SCY

    2x
    400 swim every 4th 25 scull
    8x25 under H2O kick (dive off blocks, walk back)
    200 kick w/ board

    Total: 1600
    Categories
    Swim Workouts
  17. Wednesday 11/6/13

    Wednesday 11/6

    PM only SCY

    2x
    300 swim
    6x50 @ 1:00 kick w/ board (alternated BR/FR)
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel

    8x25 @ :40 V.S.

    2x (RD1: FL, RD2: BK)
    4x12.5 @ 1:00 no breath w/ power tower
    50 @ 2:00 FAST (26.3, 28.4)
    4x100 @ 1:10 lactic hold

    100 EZ

    Total: 3300

    So my drive to swim at 7:30 AM on Saturday after being out all night proved to be my downfall. I think I ran my body down so low that I picked up a bug. I was able to tough it through warm up on Monday but called it a day because I was coughing so bad. Skipped Tuesday (a move I regret because I feel about the same today and managed to swim some), and made it through two rounds of the sprint set today before I had a coughing fit so bad I started gagging (TMI, I know). I'll try to make it through all of tomorrow's practice and then use the two days off travelling with the UALR team to St. Louis to try and recover. It is just frustrating having a bad week when I am fast running out of weeks before I start to taper.
    Categories
    Swim Workouts
  18. Monday 11/4/13

    Monday 11/4

    PM only SCY

    2x
    300 swim every 4th length scull
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:20 AE

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  19. Saturday 11/2/13

    Saturday 11/2

    AM only SCY

    "Post-wedding celebration swim"

    8x75 @ 1:15 AE FR
    6x175 @ 3:00 swim w/ snorkel 1st/last 25 scull

    4x
    2x50 @ :55/50/45/40 (by RD) FR kick w/ board
    100 @ 1:30 A.R.

    150 EZ

    3x
    200 @ 3:00 AE
    2x225 @ 3:00
    1 - FAST (2:14, 2:14, 2:13)
    1 - A.R.

    6x150 @ :10 rest FR w/ snorkel
    2 - pull w/ buoy only
    2 - pull w/ buoy + paddles
    2 - swim w/ paddles

    Total: 5450

    So I got home (as in back to my parents house) around 1:00 am this morning. Managed to get up and make it to my old club's practice but arrived about 7 minutes late and missed the first 600 before the 75s. Took a while to get warmed up and swim out yesterday's festivities, but I was able to really get going on the 225s. I was flipping at 1:58 at the 200 on all three, and was feeling comfortable enough to hold 2:12-2:15 on the 200s aerobic. It's rough trying to practice after a long night out partying, but it really helps me get myself in order and not loaf around all morning feeling sick!
    Categories
    Uncategorized