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Calvin S

  1. Tuesday 12/31/13

    Tuesday 12/31

    AM only LCM

    "happy new yAEr"
    - No breaks, straight through, only taking enough extra rest to change equipment.

    700 @ 9:20 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    7x100 @ 1:20 AE

    600 @ 8:00 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    6x100 @ 1:20 AE

    500 @ 6:40 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    5x100 @ 1:20 AE

    400 @ 5:20 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    4x100 @ 1:15 AE

    300 @ 4:00 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    3x100 @ 1:15 AE

    200 @ 2:40 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    2x100 @ 1:10 STRONG AE (1:07, 1:09)

    100 @ 1:20 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    100 @ 1:10 STRONG AE (1:05)

    100 EZ

    Total: 7100

    7100 in one hour and fifty minutes...aerobic to the max on New Year's Eve!
    Categories
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  2. Monday 12/30/13

    Monday 12/30

    "Sometimes I feel like I just live at the pool"
    - For instance, today, I had 8-10 practice, coached my high school team from 10-11:15, left the pool at 11:30 or a little after, then returned at 1:30 for a 2-4 practice followed by coaching the college team from 4-6! The 2 hour turnaround time was a bit rough.

    AM and PM LCM

    AM swim:

    600 swim
    4x150 @ 2:30 k/dr/sw w/ fins
    4x200 @ 2:40 AE pull w/ buoy + paddles + snorkel (2:32, 2:33, 2:31, 2:29)

    3x
    4x75 @ 1:30 FL/BK/BR by 25
    4x150 @ 2:20
    RD1: FL/BK/BR by 50
    RD2: FR
    RD3: alternating FL/BK/BR and FR

    2x
    4x100 @ 1:20 smooth D1-4 (both RDs: 1:15, 1:13, 1:10, 1:07)
    100 @ 1:00 rest FAST FR kick w/ board (didn't get times on these)

    300 EZ

    Total: 6000

    PM swim:

    2x
    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:00 dr/sw by 25
    4x75 @ 1:45 side-kick FR Desc by 25

    6x300 @ 4:00 pull D1-3, 4-6 w/ buoy + paddles + snorkel (3:47, 3:38, 3:27, 3:45, 3:37, 3:22)

    100 @ 1:30 rest FAST FR kick w/ board (1:36)
    6x50 @ 1:30 FAST swim w/ fins (FL/BK/BR by 50)
    200 @ 1:30 rest FAST FR kick w/ board (3:26)
    4x75 @ 2:00 FAST swim w/ fins
    #1 - 50 FL/25 BK
    #2 - 25 BK/50 BR
    #3 - 50 BR/25 FR
    #4 - 25 FL/50 BK
    300 @ 1:30 rest FAST FR kick w/ board (5:22)
    2x100 @ 2:30 FAST swim w/ fins
    #1 - FL/BK (1:05)
    #2 - BR/FR (1:07)

    200 EZ

    Total: 5600
    Categories
    Swim Workouts
  3. Saturday 12/28/13

    Saturday 12/28

    AM only LCM

    3x
    4x100 @ 1:20
    RD1: just make
    RD2: smooth AE
    RD3: light D1-4 (1:15, 1:14, 1:12, 1:09)
    8x50 @ :20 rest 2 BK/2 FR drill w/ fins

    6x100 @ 2:15 Rouse 100s (to add a little "spice" to these, I did the under H2O parts on #2, 4, and 5 on my back, and on #6 just did a whole 50 under H2O instead of stopping at 35 meters)

    8x50 @ 1:05 AE FR kick w/ board
    1x50 @ 1:00 rest FAST FL kick w/ board
    6x50 @ 1:00 AE FR kick w/ board
    2x50 @ 1:00 rest FAST FL kick w/ board
    4x50 @ :55 AE FR kick w/ board
    3x50 @ 1:00 rest FAST FL kick w/ board
    2x50 @ :50 AE FR kick w/ board
    4x50 @ 1:00 rest FAST FL kick w/ board

    5x100 @ 1:20 AE swim w/ paddles + snorkel

    Total: 5000
    Categories
    Swim Workouts
  4. Friday 12/27/13 (EDITED)

    Edits appear in bold...It seems the oxygen deprivation from the Rouse 100s caused me to "blackout" on that portion of the set and I totally forgot we even did them. I knew I was 800 meters short when writing the workout down, and just assumed we did the warm up 4 times!

    Friday 12/27

    AM and PM LCM

    AM swim:

    3x
    300 swim
    8x25 @ :10 rest scull
    300 (75 pull w/ paddles/75 kick)

    6x100 @ 2:15 Rouse 100s w/ fins (because nothing says long course meters like some Rouse 100s)

    200 EZ


    4x50 @ :55 FR kick w/ board
    100 @ 1:00 rest FAST kick on back w/ fins (1:09)
    4x50 @ :55 FR kick w/ board
    200 @ 1:00 rest FAST kick on back w/ fins (2:26)
    4x50 @ :55 FR kick w/ board
    300 @ 1:00 rest FAST kick on back w/ fins (3:54)
    4x50 @ :55 FR kick w/ board
    400 @ 1:00 rest FAST kick on back w/ fins (5:07)

    400 EZ

    Total: 5400

    PM swim:

    3x
    400 swim opposite fin + opposite paddle + snorkel (switch every 100)
    16x25 @ :10 rest 2 kick/2 drill I.M.O.

    4x200 @ 2:40 pull w/ buoy + paddles + snorkel LIGHT D1-4 (2:27, 2:25, 2:24, 2:22)

    4x50 @ 1:00 FL drill w/ fins (FL drill was ALWAYS 3 kick/1pull drill)
    4x200 @ 3:00 I.M. (100 BK/50 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    3x200 @ 3:00 I.M. (50 BK/100 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    2x200 @ 3:00 I.M. (50 BK/50 BR/100 FR)

    200 EZ kick w/ fins + board

    Total: 5800

    Updated December 28th, 2013 at 01:46 PM by Calvin S

    Categories
    Swim Workouts
  5. Thursday 12/26/13

    Thursday 12/26

    "Welcome back to Long Course Meters!"

    AM only LCM

    3x
    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:05 FR kick w/ board

    10x50 @ :50 swim w/ grab paddles + snorkel
    :15 rest
    10x50 @ :50 BK pull w/ buoy + paddles
    :15 rest
    10x50 @ :50 25 under H2O kick/25 swim w/ fins
    :15 rest
    10x50 @ :50 FR swim w/ fins 2 breaths max

    1000 pull w/ buoy + paddles + snorkel "L.A. Freeway" (5-7 people swim in a line, last person sprints to front each 50)

    Total: 5400
    Categories
    Swim Workouts
  6. Sunday 12/22/13

    Sunday 12/22

    "Chesapeake Elite Meet Day 4"

    Came into this morning with a wicked cough/runny nose and itchy eyes due to the air quality deteriorating at the pool. I am glad I decided not to scratch the 50 FL and deck enter the 200 FL (although I REALLY wanted to swim a good 200) because I was just too run down at this point.

    50 FL - 25.22

    Not a good race. Almost the same time I took my 100 FL out in yesterday. Too much breathing (every time my face was in the water I was coughing so holding my breath was a little tough at this point).

    50 FR - 22.64

    I was in the "three hole" on the relay. Had an OK relay start, despite a bad finish AGAIN by the person swimming in! I tried to "man up" and hold my breath despite the coughing, but my efforts fell short. I only breathed once, and BAM, it was first thing off the turn!

    Total: 3000 (ish)

    So I come away from this meet with 1 lifetime best out of 5 swims. Some takeaways from the meet:
    1) My speed work is starting to have an effect on my racing, which is good.
    2) I need to do a better job of being mentally focused when outside my comfort zone. My 200 BR was just a total lapse in concentration on all fronts, and I think letting myself check out when tired contributed to this.
    3) I need to get my knee healthy again. It has really been bothering me the past two weeks, and I think I rushed too much breaststroke kick back into my training sessions too fast.

    After taking a lot of time off in March, April, and May, I only had one meet this summer which showed I was WAY out of shape still! Now after 7 months of consistent training, I think I am finally back into the swing of things. I'm getting there, but I am not quite there yet! I will have high hopes for my "BIG" taper meet in early March. 11 weeks until Sectionals, which leaves 9 more weeks of hard work...time to buckle down!
    Categories
    Swim Workouts
  7. Saturday 12/21/13

    Saturday 12/21

    "Chesapeake Elite Meet Day 3"

    50 FR - 23.07

    I had a bad flip-turn and finish on this race. As soon as I climbed out of the water and saw the time, I wanted that race back. Frustrating to go a time you can normally do in practice on any given day!

    200 BR - 2:13.38 (29.83/33.52 [1:03.35] 34.56/35.47 [1:10.03])

    I faded down the stretch more than I expected. My stroke just unraveled. I think my nagging knee pain over the past few weeks is partially to blame. Not directly during the race, but the pain made me cut down my breaststroke training during the crucial pre-taper and taper period. I think I need to just use the next month to get it healthy and then work in practice on keeping my form when I am broken down...not mentally checking out of the race when it comes to the little things.

    Total: 5000 (ish)
    Categories
    Swim Workouts
  8. Friday 12/20/13

    Friday 12/20

    "Chesapeake Elite Meet Day 2"

    Today was definitely the toughest day of the meet for me. I swam the 100 BR and 100 FL, and due to my high seed in the breaststroke and low seed in the butterfly, I had ~ 20 minutes between events. As such, I never really warmed up for the 100 FL, so much as finished my warm down from the 100 BR and then got up to swim.

    100 BR - 1:00.46 (28.43/32.03)

    I have been trying to break the 1:00 barrier for 10 years now. It is beginning to seem like the speed of light: I can get close to it but never quite reach/surpass it! All three turns were poorly executed (you ever been to a pool where there isn't a "T" at the end of the pool so much as a break in the solid line and then a small dash? Always throws my stroke count/turn timing off!), which I think affected me not breaking my barrier. However, my coach pointed out I shortened up really bad in the last 12 yards.
    Enough with the negatives though, I should have opened with "lifetime best". Last time I dropped time in this event was at this same meet back in '09. I was happy to still be going best times in my best events! I was a little bummed I didn't get a second swim with that time. 4 years ago, my 1:00.58 placed me 17th in prelims. Last year, that 1:00.46 would have gotten me into the B final at 16th. This year, it was only good enough for 27th. This meet got so much faster!

    100 FL - 54.89 (25.58/29.31)

    I was out pretty smooth, but the last 30 yards were a struggle and I felt the effects of the short turnaround. My best is from this same meet in 2009, with a 54.19.

    Total: 5650 (give or take)
    Categories
    Swim Workouts
  9. Thursday 12/19/13

    Thursday 12/19

    PM only SCY

    "Chesapeake Elite Meet Day 1"

    The only race that I had today was the 50 FL on the 200 medley relay. Our breaststroker had a short stroke finish which caused me to start way late (the other alternative would have been leaving way early). My split was 24.62 but I was left wondering "what if...?"

    ~ 3500 warm up and warm down

    Total: 3550
    Categories
    Swim Workouts
  10. Wednesday 12/18/13

    Wednesday 12/18

    PM only SCY

    3x
    300 swim every 3rd 25 scull
    4x75 @ 1:30 k/dr/sw I.M.O.
    4x100 @ 1:10 SMOOTH AE

    2x
    4x50 @ 1:30 rest
    - 15M FAST w/ running dive/ :10 rest/25 FAST w/ turn/ :10 rest/12.5 FAST w/ finish
    200 EZ

    200 EZ

    Total: 4000

    Aside from relay duty, my individual entries for this weekend are (in order of their appearance): 100 BR, 100 FL, 50 FR, 200 BR, 50 FL. I plan to switch the 50 FL for the 200 FL, and may scratch down an extra event, I'll just see how I feel.
    Categories
    Swim Workouts
  11. Tuesday 12/17/13

    Tuesday 12/17

    PM only SCY

    "Taper just got 'real'"

    3x
    400 swim w/ paddles + fins + snorkel
    8x25 @ :20 rest scull w/ snorkel
    4x75 @ 1:15 k/dr/sw I.M.O.

    2x ghost turns
    200 @ :30 rest BK pull w/ buoy only
    4x12.5 FAST w/ running starts (using heavy mats for traction...NO RUNNING ON THE POOL DECK!)
    200 @ :30 rest BK pull w/ buoy only
    6x25 @ 1:30 odd: FAST under H2O kick, even: FAST swim w/ fins
    200 @ :30 rest BK pull w/ buoy only
    4x12.5 FAST w/ running starts
    200 @ :30 rest BK pull w/ buoy only
    50 FAST w/ fins from a dive (FR - 21.2)

    700 EZ

    Total: 4500
    Categories
    Uncategorized
  12. Monday 12/16/13

    Monday 12/16

    AM and PM SCY

    AM swim:

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

    6x75
    3 @ 1:20 D1-3
    3 @ 1:10 D1-3
    8x25 @ :40 V.S.
    100 EZ

    2x
    2x150 @ 2:10 pull w/ buoy + paddles (every 3rd 25 no breath)
    4x25 @ :40 FAST kick under H2O w/ fins
    3x100 @ 1:20 pull w/ buoy + paddles (last 25 no breath)
    4x25 @ 1:30 dive FAST swim w/ fins

    350 EZ

    Total: 4000

    PM swim:

    2x
    300 every 3rd 25 scull
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    4x75 @ 1:20 kick, last 25 under H2O w/ fins

    8x25 @ :30 V.S.
    200 EZ

    2x
    4x75 @ 1:30 FR STRONG
    200 EZ
    4x50 @ :50 200 PACE
    200 EZ
    4x25 @ :30 FAST
    200 EZ

    RD1: BR, (31.5, 32.1, 32.5, 31.8 and 13.9, 14.1, 14.5, 14.1)
    RD2: FL w/ fins (no times)

    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  13. Friday 12/13/13

    Friday 12/13

    AM and PM SCY

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

    2x (FL/BR by round)
    2x12.5 @ 1:30 w/ power tower (moderate weight)
    100 @ 2:00 dive FAST w/ fins (49.9, 58.9)
    50 @ 2:00 dive FAST w/ fins (22.9, 25.8)
    100 @ 3:30 EZ

    2x
    8x25 @ :30 w/ grab paddles breathe 4-6 by 50
    4x75 @ 1:30 D1-4 to FAST
    RD1- 50.0, 46.2, 43.1, 39.3
    RD2 - 50.1, 45.9, 42.8, 38.9

    4x75 @ 1:20 FL/BK/BR drill
    4x25 @ :45 FAST FR kick w/ board
    300 kick w/ board + fins 100 FR/100 FL/100 FR

    Total: 3250

    PM swim:

    2x
    400 swim every 4th 25 scull
    8x50 @ :40 swim w/ grab paddles + snorkel
    4x100 @ 1:45 kick w/ fins last 25 under H2O

    10x25 @ 1:30 FAST swim w/ fins

    350 EZ

    Total: 3000
    Categories
    Swim Workouts
  14. Thursday 12/12/13

    Thursday 12/12

    "NO MEANS NO" (NO breaststroke and NO fast swimming)

    AM and PM SCY

    AM swim:

    500 (50 sw/25 kick/25 swim/25 scull)

    6x200 @ 3:15
    - done as 100 pull w/ buoy only/rest :10/50 SMOOTH FR/rest :10/50 AE FR kick w/ board

    6x100 @ 1:30 3-2-3-1 breaths per 25

    200 EZ

    Total: 2500

    PM swim:

    2x
    300 swim w/ snorkel
    5x100 @ 1:40 75 kick/25 under H2O kick w/ fins
    300 pull w/ buoy only breathe 3-5-7 by 50

    Total: 2200

    I made the most of my "recovery day". I doubled to keep myself on a schedule of swimming AM and PM like I will be next week at the Pro-Am for prelims and finals.
    Categories
    Swim Workouts
  15. Wednesday 12/11/13

    Wednesday 12/11

    AM and PM SCY

    AM swim:

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

    8x75 @ 1:20 kick w/ board
    odd: 50 build/25 AE
    even: FAST/EZ/FAST by 25

    8x50 @ 1:00 V.S. (4 FL, 4 FR)
    - dive the fast 50 (25.7, 23.2)

    2x
    4x12.5 @ :20 rest FAST w/ power tower
    50 EZ

    8x100 @ 1:15 pull w/ buoy + paddles breathing 2-4-6-8 by 25

    Total: 3100

    PM swim:

    2x
    400 swim w/ fins + snorkel
    6x50 @ 1:00 kick
    4x100 @ 1:15 pull w/ buoy only

    8x25 @ :40 V.S.

    2x
    4x75 @ 1:30 STRONG (held 42-43)
    3x100 @ 1:10 A.R.
    4x50 @ :50 200 PACE
    4x25 @ :30 A.R.

    10x50 @ 1:00 drill/under H2O kick w/ fins

    Total: 4700

    Until the meet next week I am basically on the following schedule: FAST - PACE - RECOVERY. This morning was FAST and so this afternoon was PACE. My 200 paces were as follows:

    200 BR (goal time: 2:10) - 32.5, 32.1, 33.1, 32.6
    200 FL (goal time: 1:59) - 28.5, 28.1, 28.6, 28.8

    I was happy with the pace work this evening, but will probably use both practices tomorrow (if I make both) to recover.
    Categories
    Uncategorized
  16. Tuesday 12/10/13

    Tuesday 12/10

    AM only SCY

    2x
    300 swim
    4x75 @ 1:30 k/d/under H2O kick w/ fins
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel

    8x25 @ :20 rest V.S. (dive the odd 25s)
    100 EZ

    Total: 2300

    Only had time for a short morning swim because of college practice and then a high school swim meet this evening.
    Categories
    Swim Workouts
  17. Monday 12/9/13

    Monday 12/9

    "Just a 'sniff' of taper!"

    PM only SCY

    2x
    300 swim
    4x150 @ 2:30 k/d/sw by 50 I.M.O.
    5x100 @ 1:15 light D1-5

    8x25 @ :40 V.S.
    300 EZ

    8x50 start @ 200 PACE and try to get faster (FL)
    2 @ :40 (30.4, 30.1)
    2 @ :50 (29.5, 29.0)
    2 @ 1:00 (28.8, 28.7)
    2 @ 1:10 (28.5, 28.4)
    8x25 @ 100 GOAL TIME (FL)
    2 @ :20 (13.2, 13.1)
    2 @ :30 (14.1, 13.5)
    2 @ :40 (13.9, 13.2)
    2 @ :50 (13.5, 12.8)

    8x50 A.R.
    2 @ :40
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    4x100 @ 1:20 A.R.

    4x50 @ :50 200 PACE (I.M. - 27.7, 31.1, 33.1, 26.7)

    8x50 A.R.
    2 @ :40
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    4x100 @ 1:20 A.R.

    Total: 5700
    Categories
    Swim Workouts
  18. Sunday 12/8/13

    Sunday 12/8

    PM only SCY

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

    3x (RD1/2 first interval, RD3 w/ fins second interval)
    200 @ 2:10/2:00
    100 @ 1:05/1:00
    4x25 @ :25 FAST FR kick w/ board (RD3 under H2O kick)

    300 EZ

    Total: 3300

    Weather really ruined practices the latter half of this week. Was able to sneak in an hour and a half at the pool during the small window it was open today.
    Categories
    Uncategorized
  19. Wednesday 12/4/13

    Wednesday 12/4

    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
    8x25 @ :40 V.S.
    100 EZ

    32x50 @ 1:00
    3 - FAST (push)
    1 - EZ
    - I did these as odd RDs I.M.O., even RDs R.I.M.O. (so FL, FR, BK, BR, BR, BK, FR, FL). The BK/BR was nothing special, but I was never slower than 27.5 on the FR and never slower than 28.9 on the FL.

    4x150 @ :10 rest 4 breaths max on 1st 50, 6 on 2nd 50, 8 on 3rd.

    Total: 4000

    PM swim:

    2x
    4x150
    RD1 @ 2:00
    RD2 @ 1:50
    8x50 @ 1:00 25 drill/25 under H2O kick w/ fins

    100 EZ

    3x
    10x25 @ :20 FAST kick
    4x25 @ :15 rest drill
    25 @ :40 FAST under H2O kick w/ fins
    50 @ 1:00 FAST 25 under H2O kick/25 FAST swim w/ fins
    75 @ 1:20 FAST 25 under H2O kick/50 FAST swim w/ fins
    100 @ 2:00 FAST 25 under H2O kick/75 FAST swim w/ fins

    8x75 @ 1:30 kick/BK/FR by 25

    Total: 4500

    Updated December 15th, 2013 at 01:09 PM by Calvin S

    Categories
    Swim Workouts
  20. Tuesday 12/3/13

    Tuesday 12/3

    AM only SCY

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

    3x (FL, BR, FR by round)
    8x50 @ :55 kick (FL on back, BR/FR w/ board)
    4x25 @ :30 drill
    4x75 @ 1:00 AE

    100 EZ

    5x (w/ fins)
    2x50 @ :45 BK
    100 @ 1:00 AE

    200 EZ

    Total: 4700
    Categories
    Swim Workouts
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