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Calvin S

  1. Friday 5/31/13

    Friday 5/31

    "Thursday practice do-over"

    PM only SCY

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + strapless paddles/100 kick)
    400 (100 drill/100 kick)
    200 I.M. drill/swim

    8x25 @ :10 rest w/ fins "Bubble Drill"
    1-4 focusing on down kick for FL (kicking on back)
    5-8 focuins on up kick (kicking on stomach)

    8x50 @ :45 D1-4, 5-8

    100 EZ

    2x
    4x200 @ 2:30 2nd and 4th 50 STRONG
    3x150 @ 2:00 middle 50 STRONG
    2x100 @ 1:10 1st 75 STRONG
    (100 EZ between rounds)

    8x25 @ :30 w/ fins + snorkel
    odd: HP drill (Human Paddle drill)
    even: B&A drill (Bow and Arrow drill)

    200 EZ

    Total: 6100
    Categories
    Swim Workouts
  2. Thursday 5/30/13

    Thursday 5/30

    "Waste of a Practice"

    PM only SCY

    3x
    300 @ :15 rest w/ under H2O turns
    8x25 @ :10 rest 25 human paddle drill/25 "stir the pot" drill w/ snorkel
    4x50 @ 1:00 kick

    **Made it through the 8x25 on round 3 before a HUGE storm came through and cancelled the rest of practice...Disappointed because the main set looked really good, but the silver lining is I wont miss the set, as we plan to just do it Friday afternoon instead!

    Total: 1900
    Categories
    Swim Workouts
  3. Wednesday 5/29/13

    Wednesday 5/29

    AM only LCM

    400 swim
    6x100 @ 1:40 25 under H2O kick/25 FL/50 FR w/ fins

    400 @ :20 rest (5:21)
    300 @ :15 rest (3:54)
    100 @ :00 rest (1:11)

    300 @ :15 rest (3:58)
    300 @ :15 rest (3:55)
    200 @ :00 rest (2:26)

    ^^ basically 2x800 broken

    100 EZ

    Total: 2700
    Categories
    Swim Workouts
  4. Tuesday 5/28/13

    Tuesday 5/28

    PM only SCY

    3x
    300 swim w/ under H2O turns
    4x50 @ 1:00 k/dr (I.M. stroke order by round)
    4x25 @ :10 rest build (same as above)

    5x100 @ 1:20 get HR up (went 1:02, 1:02, 1:01, 1:01, 1:00)
    100EZ

    2x
    400 @ 5:00 FR I.M. (no FL, substitute FR)
    4x25 @ :30 FL
    2x200 @ 2:40 FR I.M.
    4x50 @ :50 FL
    4x100 @ 1:20 I.M.

    100 EZ

    4x (w/ fins)
    2x50 @ :45 BK
    100 @ 1:00 FR

    100 EZ

    Total: 6400
    Categories
    Swim Workouts
  5. Monday 5/27/13

    Monday 5/27

    AM only LCM

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins
    8x25 @ :20 rest build to FAST

    7x100 @ 2:15 "special" 100s w/ fins (they had some name I can't remember...as you will see, the O2 deprivation I suffered clouded my memory!)
    - start at the 15M mark and kick under H2O 15 meters into the wall
    - flip and kick smooth on back in streamline 50 meters into the wall
    - flip and kick under H2O 35 meters back to the original 15M mark

    100 EZ

    2x
    5x100 FR kick
    RD1 @ 1:55
    RD2 @ 1:50
    400 @ 6:00 swim w/ fins last 25 of each 100 FAST
    6x50 FR kick
    RD1 @ :55
    RD2 @ :50
    200 @ 3:30 swim w/ fins last 50 of each 100 FAST

    100 EZ

    12x50 @ 1:00 FL
    2 - 3 kicks 1 pull drill w/ fins
    1 - first 25 build
    1 - last 25 build

    100 EZ

    Total: 6200
    Categories
    Swim Workouts
  6. Saturday 5/25/13

    Saturday 5/25

    AM only SCY

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

    9x50 @ 1:00 I.M. switches (FL/BK, BK/BR, BR/FR) working on transitions

    6x100 @ 1:20 AE (get HR up)

    12x25 @ :30 BR
    1 - kick
    1 - drill
    1 - swim

    6x75 BR D1-3 in pairs
    2 @ 1:10
    2 @ 1:20
    2 @ 1:30
    50 EZ
    4x50 @ :50 200 PACE
    50 EZ
    4x25 @ :30 FAST
    50 EZ

    6x150 @ 2:00 I.M. (no FR) AE

    2x400 @ :10 rest opposite fin/opposite paddle (switch every 100)

    Total: 5150

    Updated May 26th, 2013 at 12:16 PM by Calvin S

    Categories
    Swim Workouts
  7. Friday 5/24/13

    Friday 5/24

    PM only LCM

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    8x50 @ 1:00 kick w/ board
    8x50 @ 1:00 drill/swim I.M. order
    7x100
    5 @ 1:20
    2 @ 1:15

    2x
    2x200 @ 2:40 first 50 STRONG
    3x150 @ 2:00 second 50 STRONG
    4x100 @ 1:15 AE
    150 EZ

    4x50 @ :55 AE kick w/ board FR
    1x50 @ :50 FR w/ overkick
    1x50 @ :50 200 pace

    100 EZ

    Total: 5700
    Categories
    Swim Workouts
  8. Thursday 5/23/13

    Thursday 5/23

    PM only LCM

    600 swim
    6x100 @ 1:40 D1-3 in pairs

    4x200 @ 3:00 opposite fin/opposite paddle (switch after 2)
    8x50 w/ paddles + fins
    2 @ :50
    2 @ :45
    2 @ :40
    2 @ :35

    12x50 @ 1:00 V.S.

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  9. Wednesday 5/22/13

    Wednesday 5/22

    AM only SCY

    300 swim
    300 pull
    200 swim

    10x50 @ 1:00
    odd: 25 swim 0 breath/25 FAST (FR)
    even: 25 kick under H2O/25 FAST (I.M. order ladder, FL/BK/BR/BK/FL)

    2x
    200 @ 3:00/2:30
    150 @ 2:15/1:50
    100 @ 1:30/1:15
    50 @ :45/:35
    D1-4 by distance, RD1: BR, RD2: FL

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  10. Tuesday 5/21/13

    Tuesday 5/21

    PM only SCY

    300 swim
    300 pull w/ buoy only
    200 swim
    200 kick w/ board
    100 swim
    100 I.M.

    2x
    4x25 @ :10 rest FL drill
    4x25 @ :30 FL swim
    200 @ :10 rest 50 FL drill/150 FR
    4x25 @ :10 rest BK drill
    4x25 @ :30 BK swim
    200 @ :10 rest 50 FL drill/50 BK drill/100 FR
    4x25 @ :10 rest BR drill
    4x25 @ :30 BR
    200 @ :10 rest I.M. FL/BK/BR drill/50 FR

    100 EZ

    The following test set done as "best average" straight through with no extra rest:
    6x25 @ :30 FL (held 13.1-13.8)
    4x50 @ :50 BK (37.0, 37.0, 36.8, 36.6)
    4x50 @ :50 BR (35.9, 35.7, 36.0, 35.4)
    5x100 @ 1:10 FR (1:04, 1:05, 1:05, 1:05, 1:03)

    150 EZ

    Total: 4900
    Categories
    Swim Workouts
  11. Monday 5/20/13

    Monday 5/20

    AM only SCY

    500 swim
    400 pull w/ buoy only

    20x25 @ :35 under H2O kick w/ fins
    3 EZ/1 FAST
    2 EZ/ 2 FAST
    1 EZ 3 FAST
    4 EZ
    4 FAST

    4x200 @ 2:40 D1-4 (2:14, 2:11, 2:07, 2:04)
    4x100 @ 1:20 D1-4 (1:08, 1:05, 1:03, 1:00)
    4x50 @ :40 D1-4 (:32, :31, :29, :28)

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  12. Saturday 5/18/13

    Saturday 5/18

    AM only SCY

    400 swim
    8x50 @ 1:05 drill 2 each stroke
    8x100 @ 2:00 50 kick/50 build 2 each stroke

    3x100 @ 1:40 D1-3 I.M.
    6x100 @ 1:20 RED HR
    3x100 @ 1:40 D1-3 I.M.

    100 EZ

    8x
    3x100
    1 @ 1:10
    1 @ 1:15
    1 @ 1:20

    200 EZ

    400 for time (4:17)

    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  13. Friday 5/17/13

    Friday 5/17

    AM only SCY

    500 swim

    4x
    50 @ 1:00 pull w/ buoy only
    100 @ INTERVAL
    50 @ 1:00 drill
    100 @ INTERVAL
    INTERVAL = 1:15/1:10/1:05/1:00 by RD

    10x50 @ :45 kick w/ board + fins
    8x50 @ 1:00 AE

    Total: 2600
    Categories
    Swim Workouts
  14. Wednesday 5/15/13

    Wednesday 5/15

    PM only LCM (w/ Trip and Larry...Doug Martin came by and lurked around on the deck stretching while we swam. I think he is still recovering from his AMAZING Nationals last week!)

    700 swim

    5x200 @ 3:00 AE (2:44s across the board)
    6x200 @ 2:50 D1-3, 4-6 (2:44, 2:39, 2:35, 2:43, 2:39, 2:33)

    10x100 @ 1:50 25 under H2O kick/25 swim w/ fins
    1 - FR
    1 - FL

    Total: 3900

    Updated May 16th, 2013 at 02:55 PM by Calvin S

    Categories
    Swim Workouts
  15. Tuesday 5/14/13

    Tuesday 5/14

    PM only LCM (w/ Trip Strauss and Larry Golden)

    500 swim 4/6/2 turns
    400 kick w/ board + fins

    5x200 @ 3:00 D1-3, 4-5 (2:45, 2:42, 2:37, 2:44, 2:40)
    5x200 @ 2:50 AE (2:42, 2:42, 2:43, 2:42, 2:43)

    100 EZ

    5x100 @ 2:00 kick w/ fins on back in S-line

    100 EZ

    Total: 3600
    Categories
    Swim Workouts
  16. Friday 5/10/13

    Friday 5/10

    AM SCY and PM LCM

    AM swim:

    600 swim (200 FR/100 BK)
    500 kick w/ board + fins
    400 pull w/ buoy only

    4x200 @ 2:40 D1-4
    5x100 @ 1:10 AE

    4x100 @ 1:40 kick w/ board + fins

    100 EZ

    Total: 3300

    PM swim:

    500 swim
    5x100 @ 1:45 k/sw/dr/bld

    3x100 @ 1:30 D1-3
    4x50 V.S.

    100 EZ

    Total: 1600
    Categories
    Swim Workouts
  17. Wednesday 5/8/13

    Wednesday 5/8

    AM only SCY (gorgeous weather to be swimming outside this morning!)

    500 swim
    3x100 @ 1:30 k/sw/dr/bld

    6x75 @ 1:15 kick, rotating 25 L/25 R/25 on back

    6x
    100 @ 1:20 AE
    75 @ 1:00 AE (stronger than 100)
    50 @ 1:00 FAST

    12x25 @ :40
    2 - 12.5 FAST/12.5 EZ
    2 - 25 FAST

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  18. Friday 5/3/13

    Friday 5/3

    AM and PM SCY

    AM swim (no pace clock):

    500 swim
    3x100 @ :10 rest pull w/ buoy + strapless paddles

    5x100 @ :10 rest AE
    10x50 @ :05 rest opposite fin + opposite paddle (switch after 5)
    5x100 @ :15 rest AE

    Total: 2300

    PM swim:

    300 swim
    300 FR kick w/ board

    8x100
    1 @ 1:20 D1-4
    1 @ 1:40 50 kick/50 build

    4x
    4x50 @ 1:00 FR kick (RD1-2 w/ board, RD3-4 side kick)
    1x300 @ 4:00 as FAST as possible while keeping HR under 17 beats/:06 (3:16, 3:14, 3:15, 3:16)

    100 EZ

    Total: 3500

    Updated May 14th, 2013 at 12:18 AM by Calvin S

    Categories
    Swim Workouts