Calvin S

Wednesday 2/27

PM only SCY

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

3x
2x
4x25 @ :25 FAST FR kick w/ board
3x100
RD1 @ 1:20
RD2 @ 1:15
RD3 @ 1:10

2x
4x50 @ 1:00 w/ strapless paddles odd: 3/3/3 drill, even: DPS
4x25 @ :30 V.S.

200 EZ

Total: 4200

In Rockwall, TX (about 30 miles east of Dallas) for Sun Belt Conference Championships with the UALR women's team. Had time today between the wake-up swim and tonight's opening competition (200 medley/800 FR relays) to get in a short workout. Preparing to go out of town kept me out of the water Sunday through Tuesday, which was kind of a bummer with my taper period just starting. Planning to get a workout in every day I am down here, plus Sunday when I return to Little Rock, so that between today and Thursday next week when I leave for Sectionals, I should not miss a practice.

Saturday 2/23

AM only SCY

400 swim
300 I.M. k/dr/sw

4x50 @ 1:00 build FL

Total: 900

Only had time for a VERY short swim because AR High School State Championships were going on all day.

Friday 2/22

PM only SCY

1000 swim (150 swim/50 kick)
8x100 (2 each stroke I.M. order)
1 @ 1:45 50 kick/50 drill
1 @ 1:30 50 drill/50 bld

8x75 @ 1:10 D1-4 in pairs
odd: FL/BK/BR
even: FR

4x all kick w/ board (RD1/3 FR, RD2 BR, RD4 FL on back)
100 @ 2:00 D1-4 by round
2x50 @ 1:00 FAST
4x25 @ :30 FAST

8x50 @ 1:00 25 MAX kickouts/25 build
4x50 @ 1:00 25 scull/25 drill

20x50 @ 1:30 FAST (I did 5 each stroke I.M. order, held :28s, :33s, :32s, :27s respectively)

200 EZ

Total: 5400

Thursday 2/21

AM Crossfit only

W.O.D. #1:
"The Intro"
(for time)
500M row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
Final time: 3:56

W.O.D. #2:
2x
1:30 row for calories
1:30 break
1:30 max sit-ups on GHD machine
1:30 break
1:30 max ball slams w/ 20 lb ball
1:30 break

Wednesday 2/20

AM and PM SCY

AM swim:

500 swim
8x50 @ :40 D1-4 in pairs

2x
6x25 @ :35 pull w/ buoy only FAST
200 @ 3:00 pull w/ buoy AE
6x25 @ :35 swim w/ paddles FAST
200 @ 3:00 swim w/ paddles AE w/ 6 beat kick

200 EZ

Total: 2500

PM swim:

500 swim
10x100 @ 1:45 odd: kick, even: scull/sw/dr/sw

2x200 @ 2:20 pull w/ buoy only **

100 EZ

Total: 2000

** Winter storm moving through the Little Rock area caused the whole city to be on edge. To appease anxious parents, the club coach sent everyone home early.

Tuesday 2/19

AM Crossfit and PM SCY

Crossfit:

Warm-up:
20 GHD sit-ups
40 double-unders
20 wall balls @ 10 lbs
20 shoulder press @ 45 lbs

W.O.D. (for time):
"10-9-8-7-6-5-4-3-2-1"
walking lunges (count both legs as 1 rep)
V-sits
mountain climbers (count both legs as 1 rep)
front squat @ 75 lbs

Final time: 9:22

PM swim:

600 swim (200 FR/200 I.M. dr/200 FR)
400 pull w/ buoy only

15x100
4 @ 1:15 DPS
5 @ 1:10 D1-3, 4-5 (1:08, 1:05, 1:03, 1:07, 1:04)
:30 rest
6 @ 1:10 AFAP while staying below 17 beats/:06 (RED HR) (held 1:03s across the board)

2x (STRK = FL/BR by round)
3x100 @ 1:30 I.M. D1-3 (RD1: 1:15, 1:11, 1:05/RD2: 1:14, 1:11, 1:06)
4x25 @ :40 STRK kick FAST
3x50 @ 1:00 STRK 25 bld/25 FAST
4x25 @ :30 STRK drill

4x25 @ :30 V.S.
100 EZ

3x250 @ 3:30
#1 - 150 FAST/100 AE (1:37)
#2 - 100 FAST/150 AE (1:04)
#3 - 50 FAST/200 AE (:30)
5x50 @ 1:00 FAST (:29, :30, :29, :29, :30)
2x100 @ 1:30 50 dr/50 sw
(All FAST was FL)

200 EZ

Total: 5400

We were packed 6 to a lane on the last set, which made doing fly really difficult. Was not happy at all with the times or how I felt, but I attribute half of it to being out of the water since Friday and half to the crowded lanes, making fly all but impossible to swim!

Friday 2/15

AM and PM SCY

AM swim:

500 swim
9x50 @ :45 D1-3 to FAST

2x
4x25 @ :35 scull w/ buoy
300 @ 4:00 50 bld/50 FAST pull w/ buoy only
3x100 @ 1:20 D1-3 to FAST w/ paddles only

200 EZ

6x50 @ 1:15 25 FAST/25 EZ on power tower

150 EZ

Total: 3000

PM swim:

300 swim

8x200
4 @ 2:30 D1-4 pull w/ buoy + paddles (2:16, 2:09, 2:03, 1:57)
4 @ 2:15 D1-4 swim w/ paddles + fins (2:11, 2:03, 1:55, 1:47)

8x50 @ 1:00
4 - build FR
4 - V.S. FL

400 @ 6:00 200 FR/200 BR
5x50 @ 1:00 smooth BR

150 EZ

Total: 3100

Thursday 2/14

AM Crossfit and PM SCY

Crossfit:

Strength W.O.D.
"Hang Cleans"
2x3 @ 45 lbs warm-up
6x3 @ 65, 85, 95, 105, 115 (fail on #3), 115 lbs

W.O.D.
"21-15-9" (21 reps of each exercise, then 15, then 9)
Russian-diamond sit-ups w/ 25 lb plate
goblet squats @ 44 lbs
double-unders

Total time: 4:48

(I then followed that up with 2 more rounds at 9 reps because I finished so fast and needed to kill time.)

PM swim:

500 swim

3x (one round each BK, BR, FL)
3x100 @ 1:45 kick D1-3
4x50 @ 1:00 drill
2x150 @ 2:15 50 STRK bld/50 FR/50 STRK bld

8x50 @ 1:00 25 bld/25 FAST (2 each stroke I.M. order)

50 EZ

2x
3x300 @ 4:15 (200 I.M. D1-3 to FAST/100 FR AE)
3x100 @ 2:00 side kick AE
RD1: 2:33, 2:22, 2:15
RD2: 2:32, 2:22, 2:12

3x100 @ 2:00 scull/sw/dr/sw

Total: 5850

Wednesday 2/13

PM only SCY

400 swim
300 pull w/ buoy only
200 side kick

3x
4x50 @ 1:00 3/3/3 drill w/ strapless paddles
5x100
RD1 @ 1:20 DPS + 2 lines under H2O off each wall
RD2 @ 1:10 RED (1:02, 1:03, 1:02, 1:03, 1:02)
RD3 @ 1:15 D1-3, 4-5 to FAST (1:06, 1:03, :58, 1:06, :57)

100 EZ

Total: 3100

Have a weekly meeting at church with my wife every Wednesday, so now my evening workout gets cut way short. On the other hand, I am still REALLY sore from Tuesday's Crossfit workout, so a short day did me some good.

Tuesday 2/12

AM Crossfit and PM SCY

Crossfit:

Warm-up:
1:00 for each of the following:
- rowing machine
- med ball throws (in sit up position) @ 20 lbs
- double-unders
- plank
- med ball slams @ 10 lbs

Strength W.O.D.
Benchpress
5 @ 75 lbs
5 @ 95
3 @ 115
3 @ 125
3 @ 140
MAX @ 160 (9 reps)

W.O.D.
12:00 AMRAP
5 hang cleans @ 115 (2 RDs) and 95 (4 RDs)
7 shoulders to overhead @ same weights as cleans
9 HR push-ups

Results: 6 rounds

PM swim:

600 swim (200 FR/200 I.M. drill/200 BK)
300 swim (100 FL kick/200 FR swim)
16x50 @ 1:00
4 AE kick w/ board
4 V.S. kick w/ board
8 drill

2x
3x150 @ 2:00 D1-3 to FAST (1:28s on the 3rd one each round)
6x75 @ 1:10
2 FAST breakouts
2 last 10M FAST into each wall
2 FAST (:43s)
300 @ 4:00 pull w/ buoy + strapless paddles

100 EZ

6x100 @ 1:30
1 FAST (56.8)
1 EZ
2 FAST (57.5, 57.8)
1 EZ
1 FAST (57.5)

6x50 @ :45
1 FAST (27.4)
1 EZ
2 FAST (27.5, 27.4)
1 EZ
1 FAST (26.8)

300 EZ

Total: 5400

Monday 2/11

PM only SCY

300 swim 4/6/2 turns
4x300 @ 4:30 200 FR w/ 2 lines under H2O off each wall/100 side kick

3x
5x100
RD1 @ 1:15 PINK HR (or lower if possible)
RD2 @ 1:10 RED HR (1:00, 1:01, 1:02, 1:02, 1:02)
RD3 @ BLUE HR (:59, :59, 1:01, 1:01, 1:01)
4x50 @ :40 AE

4x50 @ :40 AE
8x25 @ :30
odd: 12.5 scull/12.5 FAST
even: 12.5 FAST breakout/12.5 EZ

100 EZ

2x500 @ 6:15 done as follows:
400 BEST EFFORT (4:09, 4:10)
100 AE
4x50 @ :45 EZ

100 EZ

Total: 5400

Saturday 2/9

PM only SCY (swim meet)

500 swim
8x75 @ 1:15 k/dr/bld
8x50 @ 1:00 25 under H2O kick/25 build
8x50 @ :50
odd: build
even: FAST
8x25 @ :30 V.S.
100 EZ

200 FR - 1:52.20 (54.8/57.4)

500 EZ

200 swim
4x50 @ :10 rest dr/sw I.M. order
4x25 @ :10 rest FAST I.M. order
100 EZ

200 I.M. - 2:06.72

400 EZ

Total: 4000

Friday 2/8

AM and PM SCY (PM swim meet)

AM swim:

600 swim (200 FR/100 BK)
300 pull w/ buoy + strapless paddles
10x50 @ 1:05 kick w/ fins + board w/ :15 V.K. at wall after first 25

5x75 @ 1:10 25 FAST FL/50 AE FR
10x75 @ 1:00 AE FR
5x75 @ 1:15 50 FAST FL/25 AE FR

100 EZ

Total: 3000

PM swim:

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

12x50 @ 1:00
1 - 12.5 yds FAST kick off each wall
1 - build
1 - FAST

4x75 @ 1:10 RED
4x25 @ :30 V.S.

300 EZ

500 warm-up (assorted AE swimming and build 50s)

500 FR - 5:04.39 (2:00.1/3:04.2 200/300 splits)

300 EZ

Total: 3600

500 didn't feel too bad, but I felt stuck in 3rd gear for the back half. Couldn't find the way to break through, probably due to heavy dryland training lately (and heavy swimming yesterday)

Thursday 2/7

AM Crossfit and PM SCY

Strength W.O.D.

back squat to MAX
- I am not going to record all the reps I did, but my max ended up being 235 lbs, which is quite an improvement over my previous max, which I can't remember, but I am sure it was less than 200 lbs.

W.O.D.

12:00 AMRAP
5x front squat @ 115 lbs (and you had to clean the first one, which was what REALLY sucked)
10x toes to bar
15x box jumps @ 32 in. box

Total rounds: 5 + 5 front squat

PM swim:

600 swim (200 FR/100 BK)
400 pull w/ buoy + strapless paddles
8x50 @ :50 3/3/3 drill
odd: FR
even: BK

2x
6x100 D1-3, 4-6
RD1 @ 1:15 (1:09, 1:07, 1:04, 1:03, 1:01, :59)
RD2 @ 1:10 (1:04, 1:03, 1:00, 1:05, 1:03, 1:00)
6x50 @ :50 FR kick
odd: AE side kick
even: FAST w/ board
4x25 @ :30 15M FAST under H2O

2x800 @ 10:00 GOOD (this was stressed) N.S.
#1 - 8:56 (4:37/4:19)
#2 - 8:58 (4:37/4:21)
3x400 @ 5:00 D1-3 to FAST (4:36, 4:17, 3:59)
4x100 @ 1:20 FAST w/ paddles (:59, 1:00, :59, :59)

2x200 @ :10 rest A.R.

Total: 7000

Wednesday 2/6

PM only SCY

500 swim 4/6/2 turns
5x100 @ 1:20 pull w/ buoy + strapless paddles
600 kick w/ board + fins

6x150 @ 2:20 k/dr/bld by 50

2x200 @ 2:20 D1-2 (2:07, 2:03)
4x50 @ :40 DPS
4x100 @ 1:10 D1-2, 3-4 (1:04, 1:01, 1:05, 1:00)
4x50 @ :40 DPS

100 EZ

Total: 3800

Had a meeting to go to at 6:00 this evening so I could only get in 55 minutes of swimming. This week has been super busy so my time in the pool has been limited.

Tuesday 2/5

AM Crossfit + SCY and PM SCY

Crossfit:

warm-up:
2:00 for each of the following:
rowing machine
handstand/dip hold position (1:00 each)
double unders
planks (1:00 front, :30 each side)

W.O.D.:
For time:
3x
7x thrusters @ 65 lbs
7x pull-ups
17x mountain climbers

3x
5x thrusters @ 65 lbs
5x pull-ups
15x mountain climbers

3x
3x thrusters @ 65 lbs
3x pull-ups
13x mountain climbers

Final time: 6:46

AM swim:

200 swim
200 kick w/ board FR/BR by 25
200 pull w/ buoy 25 scull/75 swim
200 kick w/ board FR/BR by 25
200 PINK (2:11)
100 EZ

Total: 1100

PM swim:

500 swim
8x100 @ 1:40 k/sw/dr/bld I.M. order in sets of 2

3x
300 @ 4:00 pull w/ buoy + paddles + snorkel (hold HR under RED)
4x25 @ :30 15M burst kick under H2O
4x75 @ 1:15
odd: 25 surf kick/50 DPS
even: 25 surf kick/50 FAST

4x25 @ :30 V.S.
50 EZ

6x50 @ 1:30 GOAL 200 FL PACE (29.0, 29.1, 29.5, 29.4, 29.7, 29.0)

200 EZ

Total: 4050

Monday 2/4

PM only SCY

600 swim (3 lines under H2O off all walls)
400 I.M. k/sw/dr/bld

16x50 @ 1:00 I.M. order
2 kick w/ board FAST
2 drill

5x100 @ 1:10 3 lines under H2O off all walls
4x75 @ 1:15 pull w/ buoy only FL
6x50 @ :50 FL
1 build
1 @ 90%

100 EZ

Total: 3000