Calvin S

Sunday 12/30

PM only LCM

500 swim
6x100 @ 1:50 k/sw/dr/bld

2x
8x50 @ :40 RED
3x100 @ 1:25 D1-3
4x50 @ 1:00 V.S.

100 EZ

6x @ 5:00 per round
100 FAST from a dive
100 EZ

Times:
1:04.6
1:04.5
1:05.8
1:05.4
1:07.1
1:06.1

200 EZ

Total: 4400

Saturday 12/29

AM only LCM

Still no power, condo temp now showing 46 degrees.

300 swim (200 FR/100 I.M.)
400 pull w/ buoy + strapless paddles + snorkel

20x50 @ 1:00
2 drill
1 kick FAST
2 25 build/25 FAST
1 round each stroke I.M order

15x100
3 @ 1:25 AE FR
2 @ 1:40 FAST I.M.

2x
3x400 I.M.
1 @ 5:40
1 @ 5:30
1 @ 5:20
:30 Rest
2x400 @ 5:30 pull (I did opposite fin/opposite paddle)
RD1: AE
RD2: FAST
3x100 @ 2:00 EZ

12x100 @ 1:40 add-on FAST FR swim with the easy parts being AE FL kick w/ fins

200 EZ

Total: 9200

Friday 12/28

PM only LCM

No AM practice due to more freezing rain/sleet and I still have no power/heat. Temperature in my condo is now 48 degrees and falling.

600 swim
400 pull w/ buoy + strapless paddles + snorkel
200 kick w/ board

18x100
6 @ 1:30 AE
6 @ 1:25 PINK
4 @ 1:20 RED
2 @ 1:15 BLUE

2x
6x150 @ 2:20 1 FAST/1 AE
4x150 @ 2:15 AE
2x150 @ 2:05 FAST
4x50 @ 1:15 FAST

(Held around 1:51-1:53 on the FAST until the end of round 2 when the wheels fell off the bus. Not even Trip Strauss breathing down my neck on the last few could push me through...actually it probably made it worse!!) (no offense Trip)

16x50 @ 1:00 w/ fins 3 kick FAST/1 swim EZ

200 EZ

Total: 8000

Thursday 12/27

PM only SCY

A freak snow and ice storm hit Little Rock on Christmas day and knocked power out everywhere. Still no power today and both workouts yesterday and the AM workout today were cancelled (the club team does a training camp this week, 5 days, 2 practices a day).

We finally got the green light to swim this afternoon and did this:

300 swim
6x200 @ 2:30 hold low RED HR
16x50 @ :50 1 kick/1 drill/2 build I.M. Order by round

5x
100 @ 2:00 Kick FAST
2x75 @ 1:10 rolling I.M.

3x
3x100 @ 1:15 D1-3
200 @ 3:00 FAST (2:00, 2:01, 2:00)
4x50 @ 1:00 drill

20x25 @ :30 1 under H2O/1 surf kick FAST/2 swim FAST/1 EZ

100 EZ

Total: 6250

Monday 12/24

AM only Crossfit

"The Nightmare before Christmas"

The following is done just like the "12 Days of Christmas" song, start at 1, then do 1 and 2, then 1 and 2 and 3, etc.

For time:

1 knees to bar
2 tire jumps
3 clean + squat (75 lbs)
4 clean + press (75 lbs)
5 dips
6 goblet squats (45 lb kettle bell)
7 flutter kicks (on each leg)
8 kettle bell swings (45 lb bell)
9 hand stand push-ups
10 heel clicks (think Scarecrow from Wizard of Oz)
11 pull-ups
12 dumbbell clean + press (25 lb dumbbell 1 arm at a time)

Results: 39:59

Saturday 12/22

AM Crossfit and AM SCY

Crossfit:

ladder set (start w/ 5 reps of each exercise, then 4, then 3, all the way to 1)

Double unders
Turkish get-ups (w/ 30 lb sandbag)
Dips
Pull-ups
Battle rope ( :30)
Tire jumps

AM swim:

600 swim
6x200 pull w/ buoy + paddles
1 @ 2:45 50 FR/50 BK
1 @ 2:30 FR D1-3

2x
4x50 @ :50 V.S. kick FR w/ board
4x100 @ 1:30 50 BK/50 FR
4x50 @ 1:00 AE kick (sidekick)
4x100 @ 1:20 V.S. swim

4x
4x25 @ :25 FAST FR kick w/ board
100 @ 2:00 FAST FR swim

200 EZ

Total: 5200

Friday 12/21

PM only SCY

"Friday Fly Day"

Slept through my alarm and probably needed the extra sleep to help fight whatever bug I picked up.

Felt better this afternoon so I made it to club practice and did this:

800 swim (200 FR/200 I.M. drill)

16x75
4 @ 1:15 3/3/3 drill w/ strapless paddles
4 @ 1:05 rolling I.M.

12x150
1 @ 2:10 100 swim w/ kickboard b/w legs/50 FAST kick w/ board
1 @ 2:20 50 swim w/ board b/w legs/100 FAST kick w/ board

2x (RD1: FL, RD2: FR)
2x50 @ 1:00 FAST kick
4x25 @ :30 FAST kick
2x200 @ 3:00 I.M. D1-2 (2:26/2:15, 2:28/2:11)
4x50 @ :50 FAST swim (30s on the FL/28s on the FR)

10x
:20 Vertical Kick (V.K.) moderate
:10 V.K. FAST in S-Line
50 @ 1:00 15M FAST under H2O into a 25 FAST swim/25 EZ

100 EZ

Total: 6000

Thursday 12/20

AM only Crossfit

Strength workout: Max Bench Press

5 @ 95
5 @ 115
5 @ 135
5 @ 145
3 @ 160
3 @ 180
2 @ 190
1 @ 195

Workout of the Day (WOD):
1x
50 kettle bell swings w/ 35 lb bell
50 double-unders
50 medicine ball slams w/ 15 lb ball
50 box jumps
50 sit ups

Still fighting this upper respiratory infection and so when practice time rolled around I was feeling crappy again so I skipped.

Wednesday 12/19

PM only SCY

200 swim
200 drill/kick by 25
200 swim

2x (RD1: FL, RD2: FR)
100 @ 1:30 kick w/ fins + board
4x25 @ :30 kick w/ fins and snorkel (focusing on head position/body roll)
4x25 @ :30 swim w/ fins + strapless paddles (focusing on press/catch)

4x50 @ 1:00 pull w/ buoy + strapless paddles 25 FR/25 BR

100 EZ

**Then, just as I was about to get out, who should show up but Trip Strauss, 54 years young and ready to do some sort of distance set. I killed a few minutes on the wall while he warmed up, and then launched into:

6x200 @ 2:40 2 focusing on strong strokes/1 focusing on strong kick
6x200 @ 2:30 D1-3, 4-6 working all walls

100 EZ

Total: 4000

Still have a scratch in my throat or something I just cannot seem to shake. I do not feel at 100% right now!

Tuesday 12/18

AM Crossfit and PM SCY

Crossfit:

Circuit @ :20 on/:10 off 2x

push-ups
double-unders
step-ups (fast)
sit-ups

WOD (workout of the day):

5x (for time)
10 cleans @ 75 lbs
1 rope climb

Results: 9:24

PM swim:

600 swim 4/6/2 turns
400 I.M. k/sw/dr/bld

12x50 @ 1:00
1- 25 under H2O/25 fast kick
1- drill
1- build

Total: 1600

My shoulder was feeling sore and I am fighting off some sort of upper respiratory infection so I called it a day early.

Sunday 12/16

AM only SCY

After scratching Saturday with the groin injury and resting all day, I was called in for relay duty this morning for the final session of the Chesapeake Pro-Am

400 swim long and EZ
4x100 @ :10 rest k/sw/dr/bld

4x25 @ :10 rest V.S.

200 EZ

3rd leg of 200 Freestyle Relay
1:29.85 (23.15)

Not a bad split considering I couldn't dolphin kick very fast off the walls.

Friday 12/14

AM only SCY

AM swim:

500 swim
5x100 @ 1:40 k/s/dr/bld

3x100 @ 1:20 D1-3
100 EZ

50 BR kick
50 BR drill
4x25 @ :30 V.S. BR

100 Breaststroke: 1:03.8

Not a great swim. My groin felt sore during warm-up and after the race. I think I strained it slightly (trying to race breaststroke when I am out of shape still). I will probably scratch the 200 BR tomorrow and just do some scouting for my college team and use the rest of the weekend to train. The groin needs rest so I will be laying off the breaststroke for a few weeks.

Thursday 12/13

PM only SCY

at the Chesapeake Pro-Am.

500 warm-up I.M.
5x100 @ 1:40 k/s/dr/bld

2x
3x100 @ 1:20 D1-3
4x50 @ 1:00 15M burst off each wall

Events:

BR leg of the 200 Medley Relay
1:39.81 (28.6)

3rd leg of 800 Free Relay
7:12.91 (1:54.4)

This meet will end up being an eye-opener for me in terms of how bad a shape I am in. I need to buckle down over the next 4-5 weeks to get back in racing shape.

Wednesday 12/12

AM and PM SCY

AM swim:

500 (200 4/6/2 turns/50 side kick)
500 pull w/ buoy + strapless paddles + snorkel

3x (25s and 100s were STRK I.M. order by round)
4x25 @ :35 kick
2x100 @ 1:45 50 drill/50 build
2x200 @ 3:00 I.M. 1 AE/1 FAST

100 EZ

Total: 3200

PM swim:

500 warm-up I.M.
8x100
1 @ 1:40 k/sw/dr/bld
1 @ 1:30 I.M. D1-4

4x300 @ 3:45 pull w/ buoy + paddles + snorkel
1-2 N.S.
3-4 Descend

2x200 @ 2:20 STRONG

100 EZ

Total: 3000

Tuesday 12/11

AM only Crossfit

Only had time for a quick workout at Crossfit today:

Strength training:

Back Squat w/ 45 lb bar only (form work)

EMOM (every minute on the minute):
1, 2, 3, 4, ... pull-ups

I made it to 12 and stopped because I have a meet this weekend.

Monday 12/10

PM only SCY

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

15x150
2 @ 2:15 k/dr/bld by 50
3 @ 1:50 D1-3 (got down to around 1:31-1:32 on the fast ones)

100 EZ

4x (odd rounds kick w/ board, swim aerobic; even rounds kick on side, swim FAST)
2x100 @ 2:15 kick FR FAST
300 @ 4:00 swim (3:31, 3:00, 3:32, 3:02)

100 EZ

Total: 5400

Friday 12/7

AM and PM SCY

AM swim:

600 swim (200 FR/200 IM k/dr/200 FR)
3x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel

12x50 @ :55 pull w/ buoy
6 25 FL/25 FR
6 FR w/ strapless paddles

5x300 @ 4:00
#1 - broken at the 75s :05
#2 - broken at the 100s :10
#3-5 D1-3 (3:27, 3:19, 3:13)

150 EZ

Total: 3150

PM swim:

Swim Meet!!!

500 swim
8x50 @ 1:00 25 kick/25 drill I.M. order in pairs
6x50 @ :50 D1-3, 4-6
6x75 @ 1:00 odd: build even: DPS
3x100 @ 1:15 #1, 3 at 500 pace, #2 DPS
6x50 @ 1:00 odd: 200 pace, even: DPS
100 EZ

200 FR - 1:55.94

300 EZ

Total: 2850

Thursday 12/6

AM only Crossfit

I only had time for a Crossfit workout with my wife this morning due to coaches' meetings all morning and a high school swim meet in the afternoon/evening.

15:00 AMRAP
10 burpees
100 meter sprint
10 med ball slams w/ 20 lb ball
30 mountain climbers

RESULTS: 7 rounds + 10 more burpees

and then for time:

500 meter row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

RESULTS: 5:01 (would have been faster but I was dog tired from the previous workout)

Wednesday 12/5

PM only SCY

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

8x50 @ :50 3/3/3 drill w/ strapless paddles

Total: 1400

Sore and somewhat unmotivated today so I just took it easy.

Tuesday 12/4

PM only SCY

500 swim
12x50 @ :55
2 drill
2 build

2x
4x75 @ 1:15 rolling I.M. work turns
3x100 @ 1:10 hold RED HR (avg: 1:00 and 27/10)
6x50 @ :50 work breakouts
3x100 @ 1:10
1 FAST (:58/:59)
1 aerobic (1:07/1:08)
1 FAST (:59/1:00)

100 EZ

3x (1 RD each stroke minus FR)
150 @ 2:10 FAST (1:33, 1:51, 1:49)
5x50 @ :55 FAST (:30s, :38s, :36s)
200 @ 4:00 EZ

100 EZ

Total: 5500