View RSS Feed

Calvin S

  1. Wednesday 7/31/13

    Wednesday 7/31

    PM only SCY

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

    6x under H2O returns w/ fins
    8x50 @ 1:00
    odd: kick/drill
    even: drill/swim
    8x25 @ :40 V.S.
    50 EZ

    2x
    300 @ 3:20 (3:07/3:03)
    200 @ 2:15 (2:04/2:02)
    150 @ 1:40 (1:30/1:29)
    100 EZ

    300 EZ

    Total: 3450

    Had Crossfit before practice, but it was 45 minutes of stretching only. I guess it made a huge difference, because the main set I felt so smooth in the water. As written, everything was just aerobic, making the interval (1:07 base), but I felt so good on round one that I just tried to work the second round harder. My stroke felt pretty effortless, although towards the end of round two my arms got sore, but cardio-wise, my HR never got above a low RED (26/ :10). A short but sweet set for sure!
    Categories
    Swim Workouts
  2. Tuesday 7/30/13

    Tuesday 7/30

    AM only LCM

    3x
    300 swim w/ fins + snorkel
    6x50 @ 1:00 kick/drill
    3x100 @ 1:20 AE

    8x25 @ :40 V.S.

    100 EZ

    Total: 3000

    Had a busy day lined up so I didn't have time for much of a practice today.
    Categories
    Swim Workouts
  3. Monday 7/29/13

    Monday 7/29

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    6x100 @ 2:30 Rouse 100s

    3x
    6x50 @ :50 swim w/ strapless paddles + snorkel
    12x25 @ :40 2 drill/2 swim I.M. order (no FR)

    2x
    400 @ 5:00 AE
    300 @ 4:00 breathing 3-5-7 by 50
    200 @ 3:30 FAST kick w/ fins
    100 @ 1:40 swim w/ fins last 15M FAST

    200 EZ

    Total: 6400

    Crossfit:

    5x
    :10 handstand
    4x candlestick to burpees
    10x grasshoppers

    PM swim:

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

    6x under H2O returns

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.

    2x
    2x100 @ 1:20 FL w/ fins (AVG. 57.0/56.0)
    4x50 @ :50 BK (AVG. 34.3/34.8)
    4x50 @ :50 BR (AVG. 34.4/33.2)
    2x100 @ 1:10 FR N.S. w/ fins (AVG. 55.0/54.6)
    100 EZ

    8x25 @ :05 rest FR drill
    400 opposite fin + opposite paddle + snorkel (switch every 100)

    Total: 4100
    Categories
    Swim Workouts
  4. Saturday 7/27/13

    Saturday 7/27

    "Super Suit Saturday"

    AM only LCM

    600 (200 swim/100 kick)
    8x50 @ 1:00 odd: kick/drill, even: drill/swim w/ fins
    200 cruise
    5x100 @ 1:20 N.S.
    200 cruise
    8x25 @ :40 V.S.

    Changed into a Blue Seventy body suit and then:

    100 @ :10 REST FL/BK (1:11.7)
    50 @ :10 REST BR (40.0)
    50 FR (33.5)
    200 I.M. add-up: 2:25.2

    100 EZ

    50 FR (27.0)
    50 EZ

    Total: 2500
    Categories
    Swim Workouts
  5. Friday 7/26/13

    Friday 7/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    400 swim
    8x50 @ 1:00 w/ fins odd: swim w/ overkick, even: drill
    4x100 @ 1:20 AE

    5x100 @ 2:30 Rouse 100s

    2x
    2x200 @ 3:00 1st 50 STRONG
    3x150 @ 2:00 3rd 50 STRONG
    4x100 @ 1:20 1st 75 STRONG
    100 EZ

    4x50 @ 2:00 FAST w/ fins I.M. order

    200 EZ

    Total: 6000

    Crossfit:

    15:00 EMOM
    6x squat @ 95 lbs
    8x lunges (4 each leg)
    2x burpees

    PM swim:

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

    6x under H2O turns @ :40
    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    6x25 @ :30 FL (AVG 13.1)
    6x50 @ :50 BK (AVG 34.9)
    6x50 @ :50 BR (AVG 34.5)
    5x100 @ 1:10 FR
    4 STRONG AE holding b/w 1:00-1:03 (AVG 1:02.0)
    1 N.S. - 57.1 (30.0/27.1)

    50 EZ

    4x 6 strokes w/ power tower
    50 FAST w/ fins (FR - 21.3)
    300 EZ

    Total: 3450
    Categories
    Swim Workouts
  6. Thursday 7/25/13

    Thursday 7/25

    "Recovery Day" or "Blair Bish Bags A Bug"

    AM only LCM

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

    3x
    6x50 @ 1:00 swim w/ strapless paddles + snorkel
    4x100 @ 1:30 swim w/ fins + snorkel (50 overkick/50 DPS)

    6x100 @ 2:30 Rouse....Or wait, whats this? Blair Bish (one of the top ranked breaststrokers in the country right now in his age group) found a bug and wants to eat it to get out of the rest of practice. The following ensued:



    To quote coach Kyle Cormier, "You know you are eating a bug, because of the legs."

    100 EZ

    Total: 4200

    Believe it or not, Blair's only regret was that he didn't "cash" in this "get out 'snack'" for some other more difficult practice. All we had left were the Rouse 100s and warm down!

    The bug:

    Click image for larger version. 

Name:	800px-Wheel-bug-nymph.jpg 
Views:	41 
Size:	53.3 KB 
ID:	7787

    Updated July 25th, 2013 at 09:45 PM by Calvin S

    Categories
    Swim Workouts
  7. Wednesday 7/24/13

    Wednesday 7/24

    PM only SCY + Crossfit

    Crossfit:

    6x (not for time, just smooth, steady, and keep moving)
    30 mountain climbers
    15 rotator cuff extensions @ 2.5 lbs (basically shoulder rehab)
    5 GHD sit-ups

    W.O.D.:
    50 pull-ups
    50 push-press @ 45 lbs (so just the bar)
    50 mountain climbers
    Final time: 4:14

    PM swim:

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

    8x50 @ 1:00 I.M. order
    odd: kick/drill
    even: drill/swim

    4x100 @ 1:20 AE
    8x25 @ :40 V.S.

    4x75 @ 1:10 (44.1, 51.1, 52.0, 53.3)
    4x25 @ :30 (14.0, 13.1, 14.0, 12.6)
    "Broken" 400 I.M. add-up: 4:14.2
    300 EZ

    4x50 @ :50 (27.1, 31.1, 32.5, 26.9)
    "Broken" 200 I.M. add-up: 1:57.6
    400 EZ

    4x50 @ :50 (27.4, 28.4, 28.8, 30.0)<-- damn Crossfit workout killed that last 50!
    "Broken" 200 FL add-up: 1:54.6
    100 EZ

    10x100 @ 1:10 lactate hold (held 1:04/1:05)
    100 EZ

    Total: 4700
    Categories
    Swim Workouts
  8. Tuesday 7/23/13

    Tuesday 7/23

    AM only LCM

    600 swim
    400 pull w/ buoy + paddles + snorkel

    10x100 AE
    6 @ 1:20
    4 @ 1:15

    2x
    8x50 @ :50 FR kick
    4x150 @ 2:30 pull w/ buoy + paddles + snorkel BEST AVG

    4x50 @ 1:00 drill w/ fins
    6x100 @ 1:20 AE
    4x50 @ 1:00 drill w/ fins
    100 EZ

    Total: 5100
    Categories
    Swim Workouts
  9. Monday 7/22/13

    Monday 7/22

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    6x100 @ 2:15 Rouse 100s

    4x100 @ 2:00 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:55 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:50 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:45 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)

    Total: 5000

    Crossfit:

    Modified "Intro"
    400M run
    40 air squats
    30 sit-ups
    20 push-ups
    10 pull-ups

    final time: 3:13

    PM swim:

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

    6x under H2O turns

    3x
    12x25 @ :30 FL
    3x100 @ 1:20 BK
    12x25 @ :30 BR
    3x100 @ 1:05 FR

    400 EZ

    Total: 5000
    Categories
    Swim Workouts
  10. Wednesday 7/17/13

    Wednesday 7/17

    AM only LCM

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

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300

    Taking it easy this week while the team is in Missouri at Sectionals.
    Categories
    Swim Workouts
  11. Sunday 7/14/13

    Sunday 7/14

    "Meet Day #3"

    AM only LCM

    1000 assorted warm-up of swimming/kicking/drilling/pace

    200 FR - 2:09.39 (1:02.53/1:06.86)

    400 EZ
    200 BR kick/drill

    200 BR - 2:42.65 (1:19.02/1:23.63)

    600 EZ

    Total: 2600
    Categories
    Swim Workouts
  12. Saturday 7/13/13

    Saturday 7/13

    "Meet Day #2"

    AM only LCM

    500 swim
    4x75 @ :10 rest k/dr/bld
    2x100 @ 1:40 AE
    200 EZ

    100 FR - 58.45

    400 EZ
    400 assorted warm-up

    100 BR - 1:13.20

    700 EZ

    Total: 2900
    Categories
    Swim Workouts
  13. Friday 7/12/13

    Friday 7/12

    "Meet Day #1"

    AM and PM LCM

    AM swim:

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

    Practiced a few dives and 15M sprints

    200 EZ

    Total: 1200

    PM swim:

    600 (100 swim/50 kick)
    4x75 @ :10 rest k/dr/sw
    2x
    100 @ 1:30 STRONG
    50 drill
    300 EZ

    50 FR - 26.05

    550 EZ

    Total: 2100
    Categories
    Swim Workouts
  14. Thursday 7/11/13

    Thursday 7/11

    AM only LCM

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

    4x25 @ :30 FR drill
    6x50 @ 1:00 kick w/ board
    odd: FR
    even: BR
    4x100 @ 1:20 swim w/ fins last 25 FAST
    4x25 @ :30 FR drill

    200 EZ

    Total: 2100
    Categories
    Swim Workouts
  15. Wednesday 7/10/13

    Wednesday 7/10

    PM only SCY

    3x
    200 swim
    8x25 @ :30 swim w/ strapless paddles
    4x75 @ 1:30 kick w/ fins last 25 under H2O

    10x100
    odd: 15M burst from a dive/85 EZ
    even: 35 EZ/15M burst to finish/50 EZ

    2x50
    15M dive for time (BR, 7.4, 7.7)/35 EZ

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  16. Tuesday 7/9/13

    Tuesday 7/9

    AM only LCM

    600 swim (100 FR/50 BK)
    4x150 @ :10 rest kick/drill/swim w/ fins + snorkel
    4x100 D1-4
    3 @ 1:20 (1:14, 1:13, 1:12)
    1 @ 1:15 (1:10)
    100 EZ

    50 @ 2:00 dive first 50 of a 200 FR (28.0 to the feet)
    3x100 @ 1:25 AE
    50 @ 2:00 push last 50 of a 200 FR (30.9)
    100 EZ

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

    Total: 3000
    Categories
    Swim Workouts
  17. Monday 7/8/13

    Monday 7/8

    AM only LCM

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

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

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

    8x200 @ 2:45
    1-6 AE
    7-8 STRONG w/ fins

    100 EZ

    4x50 @ :15 rest 2 kick/1 pull BR
    4x50 @ :15 rest 2 under H2O strokes/2 normal strokes BR
    8x50 @ 1:00 smooth BR

    300 EZ

    Total: 5100
    Categories
    Swim Workouts
  18. Friday 7/5/13

    Wednesday 7/5

    PM only SCY

    500 warm-up I.M.
    6x under H2O returns @ 1:00
    8x25 @ :40 V.S.
    5x100 @ 1:15 (get HR up)

    3x (RD1, RD3 FAST, RD2 EZ drill)
    8x25 @ :20
    100 EZ

    2x (RD1 EZ drill, RD2 FAST)
    4x25 @ :20
    100 EZ

    50 FAST from blocks (BR, 29.4)

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

    Total: 3350
    Categories
    Swim Workouts
  19. Thursday 7/4/13

    Thursday 7/4

    AM only LCM

    400 swim
    100 kick w/ fins + snorkel
    300 swim
    200 kick w/ fins + snorkel
    200 swim
    300 kick w/ fins + snorkel
    100 swim
    400 kick w/ fins + snorkel

    4x150 @ 2:20 k/dr/build
    8x25 @ :20 rest V.S.

    8x25 @ :20 rest drill build (as in drilling and building each 25 at the same time)
    100 EZ
    100 @ 400 PACE (1:05.0)
    100 EZ
    8x25 @ :20 rest drill build
    100 EZ
    50 @ 200 PACE (30.0)
    250 EZ
    8x25 @ :20 rest drill build
    100 EZ
    25 @ 50 PACE (12.9)
    175 EZ

    400 EZ opposite fin + opposite paddle (switching every 100)

    Total: 4800
    Categories
    Swim Workouts
  20. Wednesday 7/3/13

    Wednesday 7/3

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    400 swim (get out and dive each 100)
    4x25 @ :15 rest under H2O kick w/ fins
    4x50 @ :55 FR w/ overkick + snorkel

    2x
    4x50 @ :50 200 PACE
    3x100 @ 1:20 AE
    100 EZ

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

    Total: 4500

    Crossfit:

    5x
    5x backsquat (155 lbs)
    50x lunges (25 each leg)

    PM swim:

    600 swim
    8x75 @ 1:20 kick/drill/25 under H2O w/ fins

    4x ghost turns @ 2:00
    100 EZ

    5x200 @ 2:20 pull w/ buoy + paddles + snorkel
    100 EZ

    2x (RD1: as written, RD2: A.R. and AE because I am tapering)
    4x75 @ 1:20 BEST AVG FR (42.2, 42.5, 42.9, 42.4)
    50 EZ
    4x50 @ :50 200 PACE FR (27.5, 28.0, 28.0, 27.9)
    50 EZ
    2x100 @ 1:30 swim w/ fins as a broken 200 (50.9, 53.0)
    100 EZ

    Total: 4200
    Categories
    Swim Workouts
Page 1 of 2 12 LastLast