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Calvin S

  1. Monday 9/30/13

    Monday 9/30

    PM only SCY

    2x
    300 swim
    8x50 @ 1:00 25 drill/25 swim
    4x75 @ 1:20 25 kick/25 swim/25 under H2O kick w/ fins

    8x25 @ :40 V.S.
    100 EZ

    4x (I.M.O. by round)
    100 @ 2:00 25 FAST/75 AE
    100 @ 2:00 50 FAST/50 AE
    100 @ 2:00 75 FAST/25 AE
    100 @ 2:00 FAST (59.8, 1:08.0, 1:07.4, 56.2)

    200 EZ

    20x100 @ 1:10 swim w/ paddles + fins + snorkel focus on technique
    200 EZ

    Total: 6300
    Categories
    Swim Workouts
  2. Friday 9/27/13

    Friday 9/27

    PM only SCY

    2x
    400 swim
    4x50 @ 1:00 kick/drill by 25
    8x25 @ :40 under H2O kick w/ fins

    100 EZ

    4x
    150 @ 1:40 AE (1:34, 1:35, 1:37, 1:37)
    150 @ 2:00 D1-4 (1:45, 1:43, 1:42, 1:40)
    150 @ 2:30 BEST AVG (1:30, 1:29, 1:29, 1:28)

    100 EZ

    3x
    100 @ 1:05 AE (1:02, 1:03, 1:05 <--- oops, pacing was off on this one :/ )
    100 @ 1:20 D1-3 (1:09, 1:08, 1:07)
    100 @ 1:40 BEST AVG (:57, :56, :56)

    200 EZ

    Total: 4700

    Couldn't finish the whole practice because I have recruits in town. What you see is what I did. I missed two additional rounds of the 100s and some 50s after that. At least I didn't have any issues with wake today, so I was able to get out after it on the best average. I was definitely feeling sore, however, from all the pull/paddle swimming yesterday.
    Categories
    Swim Workouts
  3. Thursday 9/26/13

    Thursday 9/26

    PM only SCY

    "Will the real recovery workout please stand up?"

    2x
    300 @ 5:00 swim w/ under H2O turns
    4x50 @ 1:00 25 stir-the-pot drill/25 swim
    8x25 @ :40 under H2O kick w/ fins
    3x100 @ 1:15 FR swim

    10x300
    4 @ 3:45 pull w/ buoy + paddles + snorkel (3:22, 3:17, 3:15, 3:13)
    4 @ 3:30 swim w/ paddles (3:15, 3:13, 3:19, 3:14)
    2 @ 3:30 N.S. (3:20 [1:41/1:39], 3:10 [1:36/1:34])

    12x50 @ 2:00 w/ fins
    #1 - 12.5 FAST
    #2 - 25 FAST
    #3 - 35 FAST
    #4 - ALL FAST

    200 EZ

    Total: 5800

    I know I said I would chalk up Tuesday's "dud" workout to recovery, but this was more in my "recovery wheelhouse". Looked at the practice on paper and thought I would really try to get after the last couple 300s, but 2400 yards with paddles really messes with your catch once you drop them. As evident from the first 300 N.S., it took 300+ yards just to get the feeling back in my hands!
    Categories
    Swim Workouts
  4. Wednesday 9/25/13

    Wednesday 9/25

    PM only SCY

    "SO I HEARD YOU LIKE KICKING PART II"

    3x
    300 swim
    8x25 @ :10 rest scull w/ snorkel
    4x50 @ 1:00 kick D1-4

    8x25 @ :40 V.S.
    100 EZ

    10x25 @ :20 FL (:15s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BK (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BR (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)

    100 EZ

    The following was ALL FR kick w/ a board, and ALL FAST:
    25 @ 1:00 (:18)
    50 @ 1:30 (:39)
    75 @ 2:00 (:59)
    100 @ 2:30 (1:23)
    125 @ 2:45 (1:56)
    150 @ 3:15 (2:21)
    175 @ 4:00 (2:43)
    200 @ no interval (2:51)

    100 EZ

    Total: 4850

    Fell off a little bit on the 150 and 175 kick, but my main goal was to be under 3:00 on the last 200. Had to blast the first 100 (1:24) to get out fast enough, but it is clear my kicking has improved, because I came home in 1:27, a lot faster than I expected. My legs are burning just a little bit right now.
    Categories
    Swim Workouts
  5. Tuesday 9/24/13

    Tuesday 9/24

    PM only LCM

    400 swim

    6x50 @ :50 swim w/ strapless paddles + snorkel
    4x100 @ 2:00 FR kick w/ board
    300 @ 4:20 swim last 25 FAST w/ fins
    6x50 @ :50 swim w/ strapless paddles + snorkel

    100 EZ

    Total: 1800

    Between coaching the college team, a high school team, and a late high school coaches meeting tonight, I only managed a short swim. I'll chalk this one up in the "recovery" column!
    Categories
    Swim Workouts
  6. Monday 9/23/13

    Monday 9/23

    PM only SCY

    2x
    300 swim every 4th 25 scull
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O kick

    5x
    300 @ 3:20
    200 @ 2:15
    100 @ 3:00 BEST AVG

    100 EZ

    12x25 @ :30 FL w/ fins
    #1 - flip drill
    #2 - 3 kick/1 pull
    #3/4 - swim

    8x25 @ :30 FL kick under H2O w/ fins

    400 EZ

    Total: 6000

    Today was tough, fun, and frustrating all at the same time. I really liked the main set and got really into the 300s and 200s, but when the 100 rolled around, I found it difficult to really get going. A large part of this was going last in the lane and being swamped by the wake of the two people ahead of me (for reference, swimmer #1 is a sub 4:30 500 freestyler and placed 7th this summer in the 1500 at Juniors). The best I could muster was a 59.1 on #1, and finished with 1:00, 1:01, 1:02, 1:01. This was doubly frustrating because on the 300 and 200 each round, I was usually out at 1:00/1:01, then shut it down and cruised to 3:13-3:15 and 2:08-2:10 each time. I need to find a way to bring myself further out of my comfort zone. I don't feel like I held back physically, but I think mentally I could step up my game more.
    Categories
    Swim Workouts
  7. Friday 9/20/13

    Friday 9/20

    PM only SCY

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

    12x25 @ :15 rest drill build (as in drill but also build each 25)
    100 EZ

    2x
    3x100 @ 4:00
    - each 100 done as 20 air squats/25 under H2O kick AFAP/10 push-ups/75 FAST
    4x50 @ 1:00 25 drill/25 swim

    100 push FAST (I.M. - 1:01.0, I died hardcore)
    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  8. Thursday 9/19/13

    Thursday 9/19

    PM only SCY

    2x
    400 swim w/ under H2O turns
    4x75 @ 1:20 k/dr/sw w/ fins
    4x25 @ :30 build

    100 EZ

    4x
    200 @ 2:15 (2:07, 2:03, 2:08, 2:08)
    150 @ 1:40 (1:33, 1:34, 1:35, 1:33)
    100 @ 1:05 (1:02, 1:01, 1:03, 1:02)
    50 @ :35 (31, 30, 32, 32)
    200 FR kick w/ board MAX EFFORT (3:20, 3:22, 3:25, 3:24)
    100 EZ

    20x25 @ :10 rest bow & arrow drill w/ paddles + fins + snorkel
    400 EZ

    Total: 5800
    Categories
    Swim Workouts
  9. Wednesday 9/18/13

    Wednesday 9/18

    PM only SCY

    2x
    300 swim
    6x25 @ :45 FL kick under H2O
    8x50 @ 1:00 odd: k/dr even: dr/sw I.M.O.

    2x
    8x25 @ :40 FL breathing every 5
    3x150 @ 1:45 BK/BR/FR (fastest I ever managed was a 1:41, most of these were 1:44/1:45 touch-and-go...but I did make them all)
    200 @ 3:30 FL or BR kick

    300 EZ

    Total: 3700

    Had to leave early to run some errands, so I didn't get a third round of the main set (it was 3x as written). Very challenging on the 150s. It is funny how 200 I.M.s on 2:20 would have been easier for me to make than those 150s at the same pace because the 50 FL allows me to get so far ahead of the clock. Having to start with a fast 50 BK was rough for a non-backstroker like myself!
    Categories
    Swim Workouts
  10. Tuesday 9/17/13

    Tuesday 9/17

    "I HURD U GUSY LIEK KICKING?" (Not really, but thanks anyways)

    PM only SCY

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

    4x100 @ 1:40 FR kick w/ board (1:34, 1:35, 1:36, 1:36)
    300 @ :20 rest BK pull w/ buoy + paddles (active recovery)
    4x100 @ 1:35 FR kick w/ board (1:30, 1:31, 1:31, 1:34)
    300 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:30 FR kick w/ board (1:25, 1:26, 1:28, 1:29)
    300 @ :20 rest BK pull w/ buoy + paddles (A.R.)

    100 EZ

    3x
    4x75 @ 1:30 w/ fins 25 under H2O kick/25 kick on back/25 FAST FR no breath
    4x50 @ :20 rest 25 drill/25 swim (A.R.)

    Total: 5700

    Holy hell that was some rough kicking. The weakest part of my "swimming game" has always been FR kick with a board. Kyle is right about kicking being 95% mental though. After the first 4x100, I thought there was no way I would make 1:30 given how I could barely make 1:40, but I found a way to power through it and make the last 4...if we had any more than that, say 5x100, I don't think I could have held on. Not there yet!
    Categories
    Swim Workouts
  11. Monday 9/16/13

    Monday 9/16

    PM only SCY

    2x
    4x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25 R.I.M.O.
    300 @ :20 rest pull w/ buoy + paddles + snorkel

    3x
    8x25 @ :30 FL kick under H2O w/ fins
    4x75 @ 1:30 FL/BK/BR kick no board

    3x
    300 @ 3:30 breathing 3-5-7 by 50
    4x50 @ 1:30 BEST AVG
    300 @ :20 rest FR kick w/ board (active recovery)

    100 EZ

    Total: 5800

    Was sick all weekend, still don't feel anywhere near 100%, but the 50s were pretty solid today despite this:
    RD1: 26.0, 26.4, 25.9, 25.7
    RD2: 27.0, 26.6, 26.9, 26.4
    RD3: 27.1, 26.7, 26.6, 25.6
    Even though it was written as best average, the expectation (given how early into the season we are) was go out hard and try to hold on. On rounds 2 and 3, coming off the 300 3/5/7, I was really slow (I was coming in at ~3:25 trying to cruise just under the interval).
    Categories
    Swim Workouts
  12. Friday 9/13/13

    Friday 9/13

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 scull w/ snorkel

    8x50 @ 1:00 3/3/3 drill w/ strapless paddles

    Total: 1400

    Coming down with some sort of upper respiratory infection and had to cut my workout short to get to the weight room to make sure all our girls showed up at 5:50 for the first day of weights.
    Categories
    Swim Workouts
  13. Wednesday 9/11/13

    Wednesday 9/11

    PM only SCY

    2x
    300 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M. order
    6x25 @ :40 FL kick under H2O, get out and dive at each end

    5x200 @ 2:15 swim w/ paddles + snorkel
    100 EZ

    2x
    4x75 @ 1:40 FL/BK/BR no breath on FL
    6x50 @ :40 BK
    6x50 @ :45 BR
    6x50 @ :35 FR
    300 @ :20 rest I.M. kick (active recovery)

    300 EZ

    Total: 6100
    Categories
    Swim Workouts
  14. Tuesday 9/10/13

    Tuesday 9/10

    PM only SCY

    2x
    300 swim w/ under H2O turns
    6x25 @ :10 rest FR drill
    4x50 @ :10 rest 25 side-kick/25 under H2O FL kick

    9x300 @ 3:30 pull w/ buoy + paddles breathing 3-5-7 by 50 (held 3:15-3:17)

    150 EZ

    Total: 4150

    Had to cut the workout short again today due to other business, not to mention Kyle was in a bad mood (the kiddies were pissing him off) and so the 300s set was started over (was 8 as written, did 2, started over, then did 7 more before he stopped everyone to move on). As I was leaving, they were restarting the next set they did, so I am glad I left when I did. Life's too short to redo sets due to other people's idiocy.
    Categories
    Swim Workouts
  15. Monday 9/9/13

    Monday 9/9

    PM only SCY

    2x
    4x150 @ 2:00 light D1-4
    8x50 @ 1:00 odd: k/dr, even: dr/sw

    10x25 @ :40 360 under H2O FL kick w/ fins (use core to rotate while kicking)
    50 EZ

    Total: 2300

    All last week I was back in Cincinnati for my best friend's wedding. After Wednesday of last week I really didn't have time to get in another swim until today. The wedding wrapped up around 12:30 AM Sunday morning and I went back to my parents' house, slept 4.5 hours, and then drove the 9 hours back to Little Rock to make a 3:00 soccer game. I also played again at 6:15, and so today, I really didn't have time for much of a practice...still needed to grocery shop before I could start dinner, and didn't want to come home to a hungry (and therefore irritated) wife!
    Categories
    Swim Workouts
  16. Wednesday 9/4/13

    Wednesday 9/4

    AM only LCM

    500 swim (150 FR/100 BK)
    6x50 @ :10 rest FR w/ strapless paddles 2R/2L/2 swim
    6x50 @ :10 rest 25 side-glide/25 swim (alternate sides)

    12x150 @ 2:20 D1-3
    6 - swim
    6 - pull w/ buoy + paddles + snorkel

    4x100 @ 1:40 kick w/ fins 6 fly kicks off each wall
    4x100 @ 1:30 swim w/ strapless paddles w/ perfect technique

    Total: 3700
    Categories
    Swim Workouts
  17. Tuesday 9/3/13

    Tuesday 9/3

    PM only LCM

    2x200 @ :10 rest 150 FR/50 FL
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins

    3x100 @ :10 rest D1-3
    3x100 @ :10 rest swim w/ strapless paddles + snorkel
    3x100 @ :10 rest DPS/perfect stroke

    6x100 @ :30 rest "Rouse 100s" w/ fins

    100 EZ

    Total: 2500

    No pace clocks today so I just guessed on rest. Continued workin on underwaters and DPS/perfect technique.
    Categories
    Swim Workouts
  18. Monday 9/2/13

    Monday 9/2

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 scull w/ snorkel

    8x25 @ :30 one-arm FR w/ strapless paddles (2R/2L)
    8x25 @ :40 side-glide alternating sides (2R/2L)
    8x25 @ :30 odd: B&A drill, even: HP drill w/ snorkel

    On the following "colored" swim, no interval, just took as much time as was needed to check HR for :10 and put on fins.

    300 @ PINK (3:19/24)
    4x125 @ 2:00 kick w/ fins, first and last 25 under H2O no breath
    200 @ RED (2:06/25)
    4x100 @ 1:35 kick w/ fins, first and last 25 under H2O no breath
    150 @ BLUE (1:27/26 <-- more like RED again)
    4x75 @ 1:10 kick w/ fins, first and last 25 under H2O no breath

    150 EZ

    Total: 3700
    Categories
    Swim Workouts
  19. Saturday 8/31/13

    Saturday 8/31

    AM only LCM

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

    10x50 @ :10 rest drill

    Total: 1500

    Thunderstorms ended practice early for me :/
    Categories
    Swim Workouts