View RSS Feed

Calvin S

  1. Tuesday 3/26/13

    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!
    Categories
    Swim Workouts
  2. Thursday 3/21/13

    Thursday 3/21

    PM only SCY

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

    Total: 1500
    Categories
    Swim Workouts
  3. Friday 3/15/13

    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
    Categories
    Swim Workouts
  4. Saturday 3/9/13

    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

    Updated March 10th, 2013 at 02:47 PM by Calvin S

    Categories
    Swim Workouts
  5. Friday 3/8/13

    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.
    Categories
    Swim Workouts
  6. Thursday 3/7/13

    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
    Categories
    Swim Workouts
  7. Wednesday 3/6/13

    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!
    Categories
    Swim Workouts
  8. Monday 3/4/13

    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
    Categories
    Swim Workouts
  9. Saturday 3/2/13

    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
    Categories
    Swim Workouts
  10. Friday 3/1/13

    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.

    Updated March 3rd, 2013 at 09:55 PM by Calvin S

    Categories
    Swim Workouts
  11. Thursday 2/28/13

    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
    Categories
    Swim Workouts