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Calvin S

  1. Tuesday 5/20/14

    Tuesday 5/20

    PM only LCM

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

    3x100 @ 2:00 "Rouse 100s"
    4x50 @ :50 FR swim w/ grab paddles
    3x100 @ 2:00 "Rouse 100s"
    4x50 @ 1:00 V.S.

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  2. Saturday 5/17/14

    Saturday 5/17

    AM only SCY
    * It was barely 50 degrees outside, overcast, and the LCM pool temp was 67. I decided to swim in the heated SCY pool instead.

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

    5x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    400 @ 5:00 AE pull w/ buoy + paddles
    4x100 @ 1:10 STRONG
    300 @ 3:45 AE pull w/ buoy + paddles + snorkel
    4x75 @ 1:20 BEST AVG (43.9, 43.8, 42.9, 43.8)
    200 @ 2:30 AE pull w/ buoy + paddles + snorkel
    4x50 @ :50 @ 200 PACE (28.8, 28.0, 27.9, 28.0)
    100 @ 1:15 AE pull w/ buoy + paddles + snorkel
    4x25 @ :40 FAST

    200 EZ kick w/ board + fins

    Total: 4000
    Categories
    Swim Workouts
  3. Thursday 5/15/14

    Thursday 5/15

    PM only LCM + Weights

    Swim:

    400 swim w/ fins + snorkel
    4x150 @ 2:00 pull w/ buoy + paddles + snorkel

    6x50 @ 1:00 k/dr/sw FL
    200 @ 3:00 50 FL STRONG/150 AE FR
    6x50 @ 1:00 k/dr/sw BK
    200 @ 3:00 50 FL/BK STRONG/100 AE FR
    6x50 @ 1:00 k/dr/sw BR
    200 @ 3:00 50 FL/BK/BR STRONG/50 AE FR

    500 EZ kick w/ fins + board

    Total: 3000

    Weights:

    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Categories
    Swim Workouts
  4. Tuesday 5/13/14

    Tuesday 5/13

    PM only Weights + LCM

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    2x(3x10) "empty cans" (10, 10)
    **I did not have time to complete my normal leg workout.

    Swim:

    400 swim
    4x150 @ 2:15 k/dr/sw w/ fins
    4x100 AE
    3 @ 1:20
    1 @ 1:15

    8x25 @ :30 V.S.
    100 EZ

    2x200 @ 2:50 1st 50 STRONG
    3x150 @ 2:05 2nd 50 STRONG
    (50 EZ to get to other end of pool)
    4x100 @ 1:15 last 25 STRONG w/ fins

    100 EZ

    Total: 3100

    Categories
    Swim Workouts
  5. Sunday 5/11/14

    Sunday 5/11

    AM only LCM

    "Spring Splash Invitational Day #3"

    100 BK - 1:13.97 - No touchpads at the far end of the pool so no 50 splits. I actually felt pretty good with this race. I haven't swam a 100M BK in about as long as the 200 BK from yesterday. What this time tells me is that I could DEFINITELY take my 200 out faster than a 1:21 (although the 200 FL before is mostly to blame for that I am sure). I definitely think without the fatigue in my legs from weight lifting, I could be under 1:10 in this race for sure!

    2600 assorted warm-up and warm-down

    Total: 2700

    Updated May 14th, 2014 at 10:57 PM by Calvin S

    Categories
    Swim Workouts
  6. Saturday 5/10/14

    Saturday 5/10

    AM only LCM

    "Spring Splash Invitational Day #2"

    So I couldn't swim on day 1, so I came into the meet today and really mixed up my events,doing the 200 FL and 200 BK.

    200 FL - 2:46.94 (1:11.42/1:35.52) - The splits speak for themselves. Started off feeling smooth, maybe pushed my tempo a little bit on the first 75. However, after the second turn things started to unravel. First, I lost my arms. Then my legs gave out (I lifted heavy legs yesterday). Finally, at the third turn, my core gave out. I literally felt like I had just done 10,000 abs and then tried to sit up. The last 50 took FOREVER. I really only swam this because I noticed there wasn't even ten swimmers on the top 10 list last year for my age group!

    200 BK - 2:45.92 (1:21.48/1:24.44) - This swim was a little better than the 200 FL. I have not swam a 200 BK LCM or SCY in probably 15 years (at least). My last time I remember having in the 200M BK was a 3:00.xx, so I cracked the 3:00 barrier AND dropped basically a second for every year I had not swam it! I had no legs after the first 50, but I really just tried to focus on my catch and my underwaters off the turns (which were pretty good until the last turn). Again, I swam this mainly because there were less than 10 people in the top ten last year. I would love to say I got onto the list in what could be my absolute worst event!

    ~ 2600 warm up and warm down

    Total: 3000
    Categories
    Swim Workouts
  7. Friday 5/9/14

    Friday 5/9

    AM only LCM + Weights

    Swim:

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

    5x100 @ 1:25 AE
    8x25 @ :30 V.S.
    100 EZ

    Total: 2000

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    1x10/2x15 single leg glute (90, 110, 110)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    2x(3x10) "empty cans" (10, 10)
    Categories
    Swim Workouts
  8. Wednesday 5/7/14

    Wednesday 5/7

    AM only LCM

    400 swim every 4th 50 BK
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill

    4x50 @ :45 light D1-4
    4x25 @ :30 V.S. FR kick w/ board
    100 EZ

    100 @ 1:20 SMOOTH AE (1:15)
    4x50 @ :40 AE MAKE
    100 @ 1:20 SMOOTH AE (1:16)
    3x50 @ :45 AE
    100 @ 1:20 SMOOTH AE (1:14)
    2x50 @ :50 AE
    100 @ 1:20 SMOOTH AE (1:16)
    50 @ :55 AE
    100 @ 1:20 FAST (1:06.1)
    - The goal for the 50s after the first set of 4 was to transition from strong aerobic to more technique focus.

    12x50 @ 1:00
    6 - FR w/ grab paddles
    4 - FR w/ strapless paddles
    2 - FR swim

    Total: 3000
    Categories
    Swim Workouts
  9. Tuesday 5/6/14

    Tuesday 5/6

    PM only LCM + Weights

    Swim:

    I had very limited time to swim before a friend of mine was meeting me to lift. I just got in and started my usual warm-up and he arrived before I had finished.

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

    3x100 @ 1:20 AE

    Total: 1500

    Weights:

    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Categories
    Swim Workouts
  10. Monday 5/5/14

    Monday 5/5

    "Hypoxic/underwater sets are ______" (fill in the blank)

    PM only SCY

    300 swim
    100 kick w/ board 50 FR/50 BR
    300 pull w/ buoy + snorkel
    100 kick w/ board 25 BR/50 FR/25 BR
    300 R.I.M.O. 50 drill/25 sw
    100 kick w/ board 25 FR/50 BR/25 FR

    w/ fins:
    400 @ 6:00 kick every 4th 25 under H2O
    3x100 @ 1:25 swim D1-3 (1:04, :58, :52)
    300 @ 4:30 kick every 3rd 25 under H2O
    4x100 @ 1:20 swim D1-4 (1:05, 1:01, :57, :53)
    200 @ 3:00 kick every 2nd 25 under H2O
    5x100 @ 1:15 swim D1-5 (1:06, 1:02, :59, :57, :53)

    100 EZ

    Total: 3400

    So on the 400/300/200 I flipped at both ends for each 25 under H2O. I felt like I was about to pass out by the end of each distance. On the 100s, I did 4/6/2 turns off every wall (4 FL kicks, 6 FR kicks, and 2 strokes before taking first breath).
    Categories
    Swim Workouts
  11. Sunday 5/4/14

    Sunday 5/4

    PM only LCM

    200 swim
    200 build
    300 STRONG (3:46)
    2x50 @ 1:30 25 FAST/25 EZ
    100 EZ

    Total: 900

    I had planned to get a full workout in, but right as I got started on warm-up, I had a a club swimmer's parent come up and start picking my brain about swimming, and so I spent 40 minutes talking instead of swimming...oh well!
    Categories
    Swim Workouts
  12. Saturday 5/3/14

    Saturday 5/3

    PM only Weights + LCM

    Weights:

    1x10/2x15 Incline leg press (180, 270, 270)
    1x10/2x15 Lat pull-down (60, 105, 105)
    3x12 Toes-to-bar
    1x10/2x15 DB Incline bench press (20, 30, 30)
    2x (3x10) "empty cans" (10, 10)
    3x15 Hip abductor (110)
    3x15 Hip adductor (110)
    1000 Assorted abs

    Swim:

    400 swim w/ fins + paddles + snorkel
    4x100 @ 1:30 light D1-4 (1:18, 1:18, 1:16, 1:14)
    200 EZ

    Total: 1000

    First day back in the LCM pool. Water temp was 69 degrees and I had limited time to swim AND I was prepared (mentally) to swim SCY. I will use this week to get adjusted to LCM in preparation for my first LCM meet next weekend.
    Categories
    Swim Workouts
  13. Tuesday 4/29/14

    Tuesday 4/29

    AM only SCY + Weights

    Swim:

    300 swim every 4th 25 scull w/ snorkel
    300 pull w/ buoy + paddles
    200 swim every 3rd 25 scull w/ snorkel
    200 kick w/ board
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:20 AE
    150 @ 1:45 AE
    100 @ 1:10 AE
    50 @ 1:45 FAST FR kick w/ board (:37, :38)

    300 EZ

    Total: 2500

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    2x(3x10) "empty cans" (5, 5)
    Categories
    Swim Workouts