Calvin S

Tuesday 3/26

AM Crossfit and PM SCY

AM Crossfit:

Strength W.O.D.:

4x5 overhead squats @ 45, 65, 95, 95 lbs

W.O.D.:
partner WOD, meaning one person does bold exercise while the other does the "filler exercise. Your team must do 60 total reps of the bold exercise before moving on to the next one.

clean + jerk @ 95lbs
jump rope
knees to elbows
air squats
push-ups
Russian twists @ 15 lbs
box jumps
slam balls @ 15 lbs

Final time: 14:30

I basically did half of each of the reps for my team, minus the push-ups, which I just raced through all 60 to keep my team in the hunt for first place (we got second).

PM swim:

500 swim
500 pull w/ buoy + strapless paddles

16x75
4 @ 1:15 3/3/3 drill w/ strapless paddles
4 @ 1:05 FR swim w/ 6 beat kick

12x100
3 @ 1:20 w/ 2 lines under H2O off each wall
3 @ 1:15 same as above
6 @ 1:10 hold RED or lower HR

200 pull w/ buoy focusing on catch + rotate

Total: 3600

I have been behind recording workouts the past 10 days, but I really have only been in the pool twice, Thursday last week and today. Did Crossfit last week just didn't bother posting the workouts. Today marked the start of the summer season for me. Time to get back into the grind!

Thursday 3/21

PM only SCY

500 swim
500 pull w/ buoy + paddles
500 kick w/ kickboard + fins

Total: 1500

Friday 3/15

"Beware the Ides of March"

AM only SCY

OK, nothing to beware of in today's practice. I have basically taken the week off from swimming. Did Crossfit on Tuesday but didn't bother recording it in the blog...nothing special there. Played water polo on Wednesday and then took Thursday off again. Which brings us to today:

500 swim (150 FR/100 BK)
400 kick w/ board + fins (100 FR/100 FL)

10x100 @ 1:18 PINK (take your time on #1 and add :15 seconds...I held 1:03s across the board)
8x75 @ 1:20 FR/FL/FR
6x50 @ :50 2 RED/1 AE
4x25 @ :40 FAST FR (0 breath)

100 EZ

Total: 3000

Saturday 3/9

AM and PM SCY

600 swim (200 BK/100 FR)
400 I.M. K/sw/dr/bld

3x100 @ 1:15 D1-3
4x50 @ :45 RED

300 swim (75 FR/25 BR kick)
4x50 @ :10 REST 25 BR/25 FR w/ strapless paddles
2x25 @ :05 REST FAST BR
50 EZ

200 BR - 2:15.11 (30.16/33.71 [1:03.87]/35.21/36.03 [1:11.24])

400 EZ

300 assorted warm-up

100 FL on the 400 medley relay - 55.51 (25.36/30.15)

400 EZ

Total:

PM swim: 3500

500 swim
5x100 @ 1:45 k/sw/dr/bld odd: FR, even: FL

Total: 1000

Friday 3/8

AM and PM SCY

AM swim:

500 swim
400 I.M. k/sw/dr/bld

2x
3x100 @ 1:15 D1-3
4x50 @ :45 RED

200 EZ

300 kick/swim by 25
4x25 @ :30 V.S.
25 FAST dive
75 EZ

competition warm-up:
300 swim
4x50 @ :10 REST 25 FR/25 BR w/ strapless paddles
2x25 @ :10 REST 12.5 FAST/12.5 EZ
50 EZ

100 BR - 1:01.53 (28.92/32.61)

400 EZ

Total: 3700

PM swim:

500 swim
5x100 @ 1:45 k/sw/dr/bld
3x100 @ 1:15 RED
200 EZ

Total: 1500

That 100 BR is about a second off my lifetime best, but I am happy with the swim. I haven't been able to train the way I wanted to this season (being busy coaching two teams, new job, "real life" as I like to call it, etc.). This time is what I would have liked to have been back in December at the Elite Pro-Am. It is really only in the past 4-5 weeks that I have felt like I am starting to train at my max level. Not enough time to get the most out of a full taper. I do think the swim set me up nicely for the 200 BR tomorrow.

Thursday 3/7

PM only SCY

In Jenks, OK for the Region VIII sectional meet.

600 swim (100 FR/100 BK)
400 I.M. k/sw/dr/bld

5x100 @ 1:15
2 - D1-2
3 - RED

2x
4x75 @ 1:15 odd: 50 drill/25 DPS, even: 25 drill/50 build
4x25 @ :30 V.S.

150 EZ

2x100 @ 1:15 D1-2
4x50 @ :45 RED

150 EZ

Total: 3000

Took some time to get used to the pool (it's fantastic, I swam here last year also) and then it was off to shave down. Schedule for this weekend is as follows:

Friday: 100 BR
Saturday 200 BR and 100 FL (on the 400 medley relay)
Sunday: 200 FL

Wednesday 3/6

PM only SCY

500 swim

10x100 @ 1:45
odd: kick/sw
even: drill/build

2x37.5 FAST dive

100 EZ

Total: 1700

Had to get out early for a church meeting with my wife. Not an ideal taper practice!

Monday 3/4

PM only SCY

600 swim
400 pull w/ buoy + strapless paddles

2x
3x100 @ 1:45 kick
6x50 @ 1:00 25 scull/25 swim w/ buoy only

4x100 @ 1:20 D1-4
3x200 @ 2:30 pull w/ buoy + paddles
4x100 @ 1:15 RED
3x200 @ 2:50 I.M.
1 - dr/sw
2 - swim
3 - build each 50

4x300 @ :30 REST
1-2 N.S.
3-4 D1-2 w/ paddles + fins

2x37.5 FAST from a dive

6x50 @ :45 A.R.

Total: 5800

Saturday 3/2

PM only SCY

500 swim
6x100 @ 1:40 k/sw/dr/bld

3x100 @ 1:15 1 PINK/2 RED

6x50 @ 1:00
odd: 25 under H2O/25 build to FAST
even: FR 4/6/2 turns

25 FAST dive
75 EZ

Total: 1800

Friday3/1

PM only SCY

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

16x25 @ :30 swim w/ strapless paddles + fins
8 - BR 3 w/ FL kick working on catch/1 w/ FRkick FAST
8 - FL 3 w/ FR kick working on catch/1 FAST

100 EZ

Total: 1500

Kept it short today because I had limited time between swimming ending and diving beginning.

Thursday 2/28

PM only SCY

500 swim
10x100 @ 1:40
odd: kick/bld
even: drill/bld

2x (RD1: FR, RD2: 50 FR/50 BR)
3x100 RED
RD1 @ 1:10
RD2 @ 1:25
2x100 V.S. by 50
RD1 @ 1:15
RD2 @ 1:30
1x100 FAST
RD1 @ 1:20
RD2 @ 1:35

8X25 @ :30 V.S.

4x @ 4:00
100 FAST
100 EZ

4x200 @ 2:30 opposite fin/opposite paddle (switching sides after 2)

50 EZ

Total: 4150