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Calvin S

  1. Friday 6/28/13

    Friday 6/28

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    4x75 @ 1:30 k/dr/bld
    8x50 @ :45 AE

    25x100 @ 2:00
    3 FAST (AVG: 1:08.8)
    1 EZ

    4x400 @ :10 rest w/ snorkel
    # 1 - buoy only
    # 2 - strapless paddles only
    # 3/4 - opposite fin/opposite paddle switching every 200

    Total: 6800

    Crossfit:

    12:00 AMRAP
    5 burpees
    10 wall balls
    15 grasshoppers (basically a ridiculously crazy modified version of mountain climbers)

    PM swim:

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

    8x25 @ :40 V.S.

    4x75 @ 1:20 BEST AVG (43.0)
    3x100 @ 1:05 AE
    4x50 @ :50 200 PACE (28.0)

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  2. Thursday 6/27/13

    Wednesday 6/27

    AM only LCM

    "Recovery"

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

    Practiced racing dives/starts for about 15 minutes and then did 15M burst sprints to the wall, first with fins, then with fins and paddles.

    Total: 2000
    Categories
    Swim Workouts
  3. Wednesday 6/26/13

    Wednesday 6/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    300 swim w/ fins + snorkel
    4x50 @ :10 rest kick/drill
    8x25 @ :30 FR w/ over kick breathe every 4

    6x100 @ 2:15 "Rouse 100s"
    100 EZ

    2x200 @ 3:00 50 FL/50 FR
    8x50 @ :45 BK
    8x50 @ :50 BR
    4x100 @ 1:20 FR last 25 FAST
    2x200 @ 3:00 50 FL/50 FR

    6x50 @ :45 A.R.

    Total: 5100

    Crossfit:

    Strength W.O.D.:
    4x5 push-press
    5 @ 65
    5 @ 95
    5 @ 115
    5 @ 135

    W.O.D.:
    4x
    :15 L-sit
    :30 windmills
    :30 reverse sit-up
    :30 wide plank
    :30 bicycles

    PM swim:

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

    6x75 @ 1:15 k/dr/bld
    8x25 @ :40 V.S.

    4x25 @ :20 FR kick w/ board
    50 EZ
    6x25 @ :20 FR kick w/ board
    50 EZ
    8x25 @ :20 FR kick w/ board
    50 EZ
    10x25 @ :20 FR kick w/ board
    200 EZ

    4x (RD4 w/ fins)
    4x power tower pull (6 strokes ONLY for FR/BK, 3 strokes for BR/FL)
    50 dive FAST
    RD1 BR: 29.7
    RD2 FR: 23.8
    RD3 BR: 29.1
    RD4 FR: 20.4

    3x
    1:00 V.K.
    25 kick under H2O FAST
    25 EZ
    50 dive 0 breaths (did FL/FL/FR by round)

    Total: 3200
    Categories
    Swim Workouts
  4. Tuesday 6/25/13

    Tuesday 6/25

    AM only LCM

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

    8x50 @ 1:00 25 kick/25 drill w/ snorkel
    8x25 @ :40 V.S.
    100 EZ

    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 kick
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 (PACE = average from 20x100 set last week, which was 1:09)
    2 @ PACE + 2 (1:11.1, 1:10.7)
    2 @ PACE + 1 (1:10.1, 1:09.8)
    1 @ PACE (1:07.8)
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ 1:30 BK kick BEST AVG (:55)
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ :55 STRK PACE
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:15 swim w/ fins last 25 FAST

    100 EZ

    Total: 5900
    Categories
    Swim Workouts
  5. Monday 6/24/13

    Monday 6/24

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins + snorkel
    8x25 @ :10 rest build to FAST
    100 EZ

    6x100 @ 2:15 Rouse 100s (My ankle was sore from playing soccer yesterday so I did these swim w/ opposite fin + opposite paddle but still adhered to the 15M no breath/50 cruise/35M no breath)

    5x100 @ 1:50 FR kick
    400 @ 6:00 N.S. (2:31/2:26 - 4:57)
    4x50 @ 1:10 drill
    6x50 @ :55 FR kick
    200 @ 3:20 STRONG, beat the 2nd 200 of the 400 N.S. (2:17)

    5x100 @ 1:30 AE

    Total: 4600

    Crossfit:

    warm-up:
    60 standing Russian twists w/ 20 lb med ball + partner (30 to each side)
    50 squat throws w/ 20 lb med ball + partner (50 each!)
    back squat:
    5 @ 45
    5 @ 95
    5 @ 115
    5 @ 145

    W.O.D.:
    3x
    5 x back squat @ 145
    10 x squat jumps
    15 x burpee + knees to chest

    PM swim:

    3x
    400 @ :10 rest pull w/ buoy + strapless paddles + snorkel
    200 @ :10 rest I.M. kick
    4x50 @ 1:00 drill/swim

    **Spent 15 minutes working on relay exchanges (I guess the team had really crappy ones at their meet this weekend)

    200 EZ

    2x
    4x200 @ 2:30 AE
    8x50 @ 1:00 25 kick on back/25 under H2O w/ fins
    4x25 @ :10 rest human paddle drill w/ snorkel

    300 EZ

    Total: 5500
    Categories
    Swim Workouts
  6. Thursday 6/20/13

    Thursday 6/20

    AM only LCM

    "Recovery"

    So the team is travelling to a meet at the Rockwall ISD this weekend outside Dallas. I won't be attending, but still was given the option of doing the "3000 on the house" that the meet swimmers were doing. I jumped at the opportunity, but only got in 2100 before I called it quits. Just too broken down from all the fast racing sets I have done this week.

    400 swim
    4x150 @ 2:30 k/dr/bld w/ fins + snorkel
    5x200 @ 3:00 pull w/ buoy + paddles
    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  7. Wednesday 6/19/13

    Wednesday 6/19

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    8x50 @ 1:00 kick/drill
    6x100 AE
    4 @ 1:20 (held 1:14s)
    2 @ 1:15 (held 1:13s)
    400 EZ
    4x25 @ :30 build to FAST
    100 EZ

    2x
    6x50 @ 1:00 w/ fins 25 MAX EFFORT/25 EZ (averaged 12.8s)
    100 EZ
    4x50 @ 1:30 w/ fins + paddles (BEST TIME = 26.0)
    #1 - BEST TIME + 2 (28.0, 28.9)
    #2 - BEST TIME + 1 (27.0, 27.8)
    #3/4 - BEST TIME or better (25.1/25.0, 25.8/25.5)
    100 EZ
    2x100 @ :00 w/ fins + paddles (no interval, went in heats, BEST TIME = 58.2)
    #1 - BEST TIME + 4 (58.5, 1:08.0) <--- OOPS! Went to fast on #1, round 1, and then tried to over compensate on #1, round 2. Both were failed attempts!
    #2 - BEST TIME or better (55.4, 55.0)
    100 EZ

    300 EZ

    Total: 4900

    Crossfit:

    10:00 pseudo-AMRAP (wasn't trying to tally the number of rounds, the main focus was technique)
    - max kipping pull-ups
    - YTWLs (think shoulder rehab)
    - plank walk 20 yards (alternate 1 round forward, 1 round backwards)

    PM swim:

    200 swim
    300 swim w/ under H2O turns
    4x50 @ 1:00 kick/drill w/ fins + snorkel
    4x75 @ 1:10 light D1-4

    "Broken Swim/Race Rehearsal Day"
    4x75 @ :15 rest
    4x50 @ :10 rest
    (Broken 500 FR - 4:50.1)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 FL - 55.9)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 BR w/ fins - 50.1)

    8x50 @ :05 rest A.R.
    400 EZ

    Total: 3300
    Categories
    Swim Workouts
  8. Tuesday 6/18/13

    Tuesday 6/18

    AM only LCM

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

    8x50 @ 1:00
    odd: kick/drill
    even: drill/build

    6x100 @ 2:15 Rouse 100s w/ fins
    100 EZ

    20x100 @ 2:00
    4 FAST (after taking a muligan on #1, dropping a 1:15, I proceeded to hold a 1:09 average the rest of the way)
    1 EZ

    8x50 A.R.
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    2 @ 1:20
    4x100 @ 1:45 swim w/ fins + snorkel
    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  9. Monday 6/17/13

    Monday 6/17

    AM LCM and PM SCY + Crossfit

    AM swim:

    300 swim
    300 pull
    200 swim
    200 kick
    100 swim
    100 drill

    400 @ :15 rest I.M. swim

    2x
    4x25 @ :30 FL drill w/ fins
    4x50 @ :50 FL swim
    4x25 @ :30 BK drill
    4x50 @ :50 BK swim
    4x25 @ :30 BR drill
    4x50 @ :55 BR swim w/ 2x pull-outs

    10x150 @ 2:30 pull w/ buoy + paddles BEST AVG (beat best 200 yard FR time...averaged 1:45)

    3x400 @ :10 rest opposite fin + opposite paddle + snorkel switching every 100

    Total: 6100

    Crossfit:

    TABATA:
    air squats @ :20 on :10 off for 4:00 (164)
    sit ups @ :20 on :10 off for 4:00 (82)

    PM swim:

    2x
    200 @ :10 rest 2/ fins + snorkel
    4x50 @ 1:00 kick/drill
    4x50 @ :50 D1-4

    4x "Ghost Turns" @ 2:30
    100 EZ

    20x25 @ :20 (500 FR add-up)
    100 EZ
    8x25 @ :20 (200 FL add-up)
    200 EZ

    Total: 2300

    Updated June 28th, 2013 at 12:51 PM by Calvin S

    Categories
    Swim Workouts
  10. Friday 6/14/13

    Friday 6/14

    AM only LCM

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

    3x
    3x100 @ 1:30 w/ under H2O turns
    4x50 @ 1:10 kick/drill
    8x25 @ :30 build

    5x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:11)
    4x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:00)
    3x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:49)
    2x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:50)

    100 EZ

    Total: 6400
    Categories
    Swim Workouts
  11. Thursday 6/13/13

    Thursday 6/13

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    4x150 @ 2:15 pull w/ buoy + paddles breathing 3-5-7 by 50
    8x50 @ 1:00 kick D1-4, 5-8
    6x100 AE
    4 @ 1:20 (held 1:14s)
    2 @ 1:15 (held 1:13s)

    2x w/ fins
    4x50 @ 1:00 dr/sw by 25
    3x100 @ 2:15 "Rouse 100s" (These were the special 100s I mentioned a week or two ago where you start at the 15M mark and kick under H2O to the wall, flip, do a 50 kick on your back, flip, and then kick 35M under H2O back to the starting 15M mark.)

    2x
    400 @ 5:20 AE w/ paddles + snorkel (5:07, 5:09)
    8x50 @ 1:00 400 I.M. PACE
    RD1: BK (AVG: 42s)
    RD2: BR (AVG: 44s)
    4x100 @ 1:30 swim w/ fins last 25 FAST

    200 EZ

    Total: 6000

    Crossfit:

    for time:
    1 mile run
    20 box jumps @ 24"
    20 push-ups
    800M row
    20 dumbbell snatches @ 45 lbs (10 on each arm)
    20 burpees
    1 mile run
    Final time: 23:58 (miles were 6:40 and 7:50, not bad running at 3:30 pm in the Arkansas heat @ 101 degrees + 85% humidity)

    PM swim:

    2x
    200 swim w/ fins + snorkel
    4x50 @ 1:00 kick/drill
    4x50 @ :50 D1-4

    4x "Ghost Turns" (dive in, take 3-5 strokes, do a turn, be it a flip or open turn, and then sprint back to wall)
    100EZ

    2x
    4x75 @ 1:15 500 PACE
    50 EZ
    4x50 @ :45 200 PACE
    50 EZ
    2x100 @ :15 rest (broken 200) w/ fins
    50 EZ

    8x75 @ :30 rest kick/swim/under H2O kick by 25 w/ fins

    Total: 3600
    Categories
    Swim Workouts
  12. Wednesday 6/12/13

    Wednesday 6/12

    AM only LCM

    Bob Steele's last day with the team. We really didn't swim much at all. Did a lot of race analysis by way of starts, turns, and kick outs. We then spent the last 30 minutes of practice playing with all manner of "toys" he brought with him.

    Total: 1000 (estimated)

    On a side note, we also tested relay start reaction times. Results: .05, .04, .04, .02. Selling my relay take off services to the highest bidder for next nationals :P
    Categories
    Swim Workouts
  13. Tuesday 6/11/13

    Tuesday 6/11

    AM LCM + Crossfit

    AM swim:

    300 swim
    5x100 @ 2:00
    3 - drill, odd: BR, even: FR
    2 - scull w/ buoy
    6x50 @ 1:00 focusing on smooth stroke for 35M and then blasting 15M straight arm FR w/ 0 breaths

    2x
    8x100 @ 1:50 kick FR
    2x200 @ 2:30 AE
    50 @ 1:00 EZ
    4x50 @ :55 200 PACE (AVG: 32.5 for both rounds)
    50 @ 1:00 EZ

    200 EZ

    Total: 4300

    Crossfit:

    Strength W.O.D.:
    back-squat
    5 @ 85 lbs
    5 @ 105
    3 @ 125
    5 @ 140

    W.O.D.:
    10:00 AMRAP
    10 plank-ups
    20 mountain-climbers (on each leg)
    20 lunges (10 each leg)
    10 triangle abs w/ 15 lb plate

    Results: 6 rounds + 8 plank-ups
  14. Monday 6/10/13

    Monday 6/10

    AM LCM and PM SCY
    Coach Bob Steele is here all week as a "guest" coach.

    AM swim:

    600 swim
    4x150 @ :15 rest k/dr/bld w/ fins + snorkel
    8x50 @ 1:00 swim w/ strapless paddles

    "Aussie Fitness Test"
    The object here was to take your best 100 FR time (58.0) and add 15 seconds to it, and hold that pace through the following distances. After each distance, the time, HR (for a :10 count), and stroke count/50 were recorded.

    100 @ 2:00 (1:12/25/35)
    200 @ 4:00 (2:28/26/35)
    300 @ 6:00 (3:49/26/36)
    400 @ 8:00 (5:00/26/37)
    100 FAST (1:05/28/42)

    25x50 FR kick w/ board done as follows:
    1 @ 1:10 smooth 1 @ 1:05 moderate 1 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 2 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 3 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 4 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 5 @ 1:00 FAST
    Averaged :52-:54 on the FAST kick.

    50 EZ

    10x25 FAST simulating relay chases (person A starts, person B starts X seconds behind and tries to run them down)

    350 EZ

    Total: 4600

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    100 kick

    6x50 @ 2:00 GOAL 100 PACE (AVG: 25.4)

    "Beat the Clock" 100s (I believe I have seen this set elsewhere as "Drop-out" 100s)
    The interval was set at 2:01. First group (including me) left for #1 on the 50 second mark and the goal was to finish each 100 before the clock reached the next :00. Basically the pattern looked like this:
    #1 - leave on :50, make 1:10
    #2 - leave on :51, make 1:09
    #3 - :52/1:08
    #4 - etc.

    I made it through #14 (:57) and missed #15 (:56). I then cruised the next 7 holding 1:04s and trying to keep my stroke count under 11 strokes/25 (my best was a 39).
    (total: 2200)

    200 EZ

    Total: 3500

    Updated June 11th, 2013 at 01:14 PM by Calvin S

    Categories
    Swim Workouts
  15. Saturday 6/8/13

    Saturday 6/8

    "Race-Reahearsal and Broken Swim Day"
    AM only LCM

    400 (300 swim/100 kick)
    4x150 @ :15 rest k/dr/bld
    5x100 @ 1:20 N.S. + D1-5
    400 EZ

    200 broken 100/50/50 @ 15 rest FR - 2:17.1
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    200 broken 100/50/50 @ 15 rest BR - 2:43.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    100 broken 50/25/25 @ :10 rest FL - 1:06.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    50 FAST BR - 34.0
    150 EZ

    Total: 5000
    Categories
    Swim Workouts
  16. Friday 6/7/13

    Friday 6/7

    AM LCM + Crossfit and PM SCY

    Crossfit:

    500M run
    50 double-unders
    40 sit-ups
    30 ring dips
    20 kettle bell squat + dead lift
    10 handstand push-ups
    20 KB S2DL
    30 ring dips
    40 sit-ups
    50 double-unders
    500M run

    AM swim:

    200 swim
    4x150 @ :10 rest k/dr/bld w/ fins
    6x100 AE
    4 @ 1:20
    2 @ 1:15

    4x50 @ 1:00 build to FAST

    60x50 as follows:
    8 @ :50 4x12.5 FAST/4x25 FAST
    10 @ 1:00 2x12.5 FAST/6x25 FAST/2x35 FAST
    12 @ 1:10 4x25 FAST/6x35 FAST/2x50 @ 200 PACE
    12 @ 1:10 2x25 FAST/6x35 FAST/4x50 @ 200 PACE
    10 @ 1:00 4x35 FAST/6x50 @ 200 PACE
    8 @ :50 200 PACE

    8x50 @ :10 rest 25 drill/25 swim w/ snorkel (putting stroke back together)
    400 EZ

    Total: 5400

    PM swim:

    400 swim
    8x50 @ 1:00 k/dr
    300 pull w/ buoy + paddles + snorkel
    8x50 @ 1:00 drill/bld
    8x25 @ :30 V.S.

    6x
    1:00 V.K.
    25 @ :10 rest under H2O kick
    25 FAST

    2x75 @ 1:20 kick BR

    Total: 2050

    I left PM practice early because it was my wife's birthday and I needed to get ready for the party!
    Categories
    Swim Workouts
  17. Thursday 6/6/13

    Thursday 6/6

    PM only SCY

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

    12x25 @ :15 rest working on various FR drills and body posture

    Total: 2300

    Had to duck out early to go see an art exhibit with my wife.
    Categories
    Swim Workouts
  18. Wednesday 6/5/13

    Wednesday 6/5

    AM and PM SCY + AM Dryland

    AM Dryland:

    "EMOM" (every minute on the minute)

    10:00
    4 pull-ups
    4 burpees
    10 air squats

    AM swim:

    400 swim
    8x50 @ 1:00
    odd: k/dr
    even: drill/bld
    8x25 @ :40 kick w/ fins under H2O N.S.
    50 EZ

    7x100 @ 1:25 kick FR
    8x50 BR kick
    4 @ :40
    4 @ :45 (I missed #5 on :40 so switched to :45)

    EMOM:
    **This EMOM was every 2:00, instead of every 1:00
    10x
    5 push-ups + 25 dive sprint 0 breathes

    100 EZ

    Total: 2300

    PM swim:

    2x
    300 swim w/ fins + snorkel
    4x50 @ :50 swim w/ strapless paddles
    4x75 @ 1:30 k/dr/bld

    5x100 @ 1:15 get HR up (held 1:02s @ RED HR)

    100 EZ

    2x
    4x75 @ 1:20 D1-4
    3x100 @ 1:05 AE (after the first 3, I switched to 1:10, but held 1:05s...just not quite there fitness-wise yet)
    4x50 @ :50 200 PACE
    3x100 @ 1:10 AE
    RD1: 75/50 BR
    RD2: 75/50 FR

    200 EZ

    Total: 4600
    Categories
    Swim Workouts
  19. Monday 6/3/13

    Monday 6/3

    AM only LCM + Crossfit

    AM swim:

    500 swim
    12x75 @ 1:15 50 FR/25 STRK I.M. order no FR

    15x100 AE
    5 @ 1:30 (held 1:18s)
    5 @ 1:25 (held 1:17s)
    5 @ 1:20 (held 1:16s)

    100 EZ

    Total: 3000

    Crossfit:

    "Eva"
    5x
    800M run
    30 kettle bell swings @ 55 lbs
    30 pull-ups
    Categories
    Swim Workouts
  20. Saturday 6/1/13

    Saturday 6/1

    AM only LCM (plus torrential rain and thunder (but no lightning) the whole practice)

    3x
    300 @ :15 rest swim w/ fins + snorkel
    4x50 @ :10 rest 25 kick/25 drill
    3x100 @ 1:40 Descend by 25s

    8x25 @ :10 rest V.S.
    100 EZ

    6x50 @ 2:15 FAST (29.5, 30.0, 30.0, 29.7, 31.0, 30.5)
    9x100 AE
    6 @ 1:20
    3 @ 1:15
    100 EZ
    4x75 (+ 25 EZ) @ 3:00 FAST (45.9, 47.8, 49.0, 48.8)
    6x100 @ 1:20 AE
    100 EZ
    2x100 @ 1:00 rest (basically a broken 200) I.M. (1:15/1:14 for a 2:29)

    200 EZ

    Total: 5500

    Updated June 4th, 2013 at 01:01 PM by Calvin S

    Categories
    Swim Workouts