View RSS Feed

Swim Workouts

  1. Friday 1/24/2020

    PM SCY Solo (and 12x100 w/ Trip) @ LRRC "Quantity with a dash of quality"

    400 swim every 4th 25 head up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 RIMO k/dr/sw
    2x150 @ 1:55 N.S. pull w/ SP + SNKL
    200 (25 swim/25 head-up scull)
    4x50 @ :35 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    4x100 @ 1:08 (1:05+, 1:06, 1:06+, 1:06+)
    1:08 REST
    3x100 @ 1:08 (1:05, 1:06, 1:06)
    1:08 REST
    2x100 @ 1:08 (1:05, 1:06)
    1:08 REST
    100 @ 1:08 (1:03)

    5x200 @ :10 rest 50 FL/50 FR kick w/ fins + BD

    12x100 @ 1:30 I.M. focus on perfect transitions

    100 FLOAT

    Total: 5300
    Categories
    Swim Workouts
  2. Thursday 1/23/2020

    PM SCY Solo (and 3x300 w/ Trip) @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    6x50
    3 @ :35 MAKE
    3 @ :40 AE
    :30 REST
    4x75
    2 @ :50 MAKE
    2 @ :55 AE
    :45 REST
    3x100 @ 1:08 RED
    1:06 REST
    2x150 @ 1:40 BLUE
    3:40 REST

    2x300 @ 4:00 SMOOTH pull w/ paddles + SNKL
    1:00 REST
    300 @ 4:00 UP TEMPO, "Zane Grothe Style**," give Trip someone to race (3:23+)

    200 EZ

    Total: 5000

    ** I read once that Zane Grothe will do some of his crazy distance sets with NO KICKOUTS OFF ALL WALLS. I think the point being to really focus on the stroke, and increasing the number of strokes to work on each length of the pool. I agreed to level the playing field a little bit for Trip (who's walls leave something to be desired) by not kicking out of any walls.
    Categories
    Swim Workouts
  3. Tuesday 1/21/2020

    PM SCY w/ Trip (and his tan) @ LRRC "I.M. and Threshold"

    2x400 @ :10 rest swim w/ fins + paddles + SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    6x50 @ :10 rest
    3 - BR kick w/ BD
    3 - drill 25 BK/25 BR

    100 @ 1:20 AE FRIM
    200 @ 2:40 AE FRIM
    300 @ 4:00 AE FRIM
    400 @ 5:20 AE FRIM
    400 @ 5:20 HOLD THRESHOLD PACE (4:32)
    300 @ 4:00 HOLD TP (3:24)
    200 @ 2:40 HOLD TP (2:16+)
    100 @ 1:20 THRESHOLD PACE (1:07)

    200 EZ

    Total: 3500

    Wasn't sure if Trip was going to be back from Mexico today so I had something else prepared but when he showed up I did his workout instead. I aimed to hold my threshold interval (1:08 for now), that is what I sort of used for my "pace" today. I also aimed to hold the same pace for every 100 of each distance, as opposed to going out hard and then backing off but still "averaging" my target pace.
    Categories
    Swim Workouts
  4. Monday 1/20/2020

    PM SCY Solo (8x25/50 no breath w/ Doug Martin and Jim "Dr. J" Robbins) @ LRRC "Putting it back together"

    2x
    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim
    :40 REST

    10x50 @ 1:00 kick w/ BD
    odd: FR
    even: BR

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x25 @ :40 UW kick w/ fins
    odd: FL on back
    even: FR
    50 FR swim no breath

    250 EZ

    Total: 3000

    Felt broken down all weekend from last week's training (especially the two days with the college team). Took the weekend off and spent today just putting my stroke back together again. Plan to swim TH/SAT with the college team.
    Categories
    Swim Workouts
  5. Friday 1/17/2020

    AM SCY w/ The Lady Trojans @ UALR "Middle Distance Group"

    300 swim every 4th 25 head-up scull
    3x100 @ 1:50 25 FR/25 BR kick w/ BD
    6x50 @ 1:00 25 dr/25 sw I.M.O. no FR

    4x
    1:00 V.K. @ 1:15
    done as:
    :30 hands out
    :20 elbows out
    :10 S-line
    50 @ 1:15 25 FAST kick on BK/25 UW FL kick

    3x
    6x25 @ :40 "Ervin" **
    6x25 @ :35 FR w/ Finis Tempo Trainer (set to .7)

    4x250 @ 4:00
    done as:
    150 @ 1:50 100 N.S./50 AE
    100 BEST AVG (58.8, 1:00.2, 1:00.1, 59.2)

    4x150 @ 2:30
    done as:
    100 @ 1:15 50 RED/50 AE
    50 FAST (29.0, 28.8, 28.3, 28.2)

    3x200 @ 3:00
    done as:
    125 @ 1:35 75 EZ/BLD/FAST/50 AE
    75 FAST (46.0, 44.4, 44.0)

    2x125 @ 2:30
    done as:
    75 @ 1:00 50 RED/25 AE
    50 FAST (28.3, 28.2)

    75 @ 1:15 25 FAST/25 AE/25 FAST
    175 EZ

    16x25 @ :35 w/ fins
    4 - 3 UW FAST FL kick/1 EZ
    4 - 3 FAST BR w/ FR kick/1 EZ

    Total: 5100

    ** Ervin is done as:
    #1 - 12.5 bucket scull/12.5 EZ
    #2 - 12.5 FAST FR kick in S-line on top of water/12.5 EZ
    #3 - 12.5 doggy paddle fast catch/12.5 EZ
    #4 - 12.5 UW FL kick/12.5 EZ
    #5 - FAST FR
    #6 - EZ

    No distance group today. It was all middle distance or sprint. The sprint workout was very similar to the middle distance one, just the distances started at 200 and dropped down to 50s (I think). Again for clarity I added spaces between each part of the main set, but the 250s, 150s, 200s, 125s, and 75s were done continuously, with no break between each set of distances.

    Updated January 17th, 2020 at 02:56 PM by Calvin S

    Categories
    Swim Workouts
  6. Thursday 1/16/2020

    PM SCY w/ the Lady Trojans @ UALR

    400 FR swim
    200 FR kick w/ BD
    100 "Progressive Scull" w/ SNKL

    2x
    150 @ 2:45 FR kick
    4x25 @ :40 10M UW FL kick
    150 @ 2:45 FR kick
    3x25 @ :40 15M UW FL kick
    150 @ 2:45 FR kick
    2x25 @ :40 20M UW FL kick
    150 @ 2:45 FR kick
    25 @ :40 UW FL kick
    100 EZ
    RD1: FR kick w/ BD
    RD2: add fins for all + FR kick w/ SNKL H.A.S.

    3x
    300 @ 4:00 w/ SNKL
    RD1/RD2 w/ opp fin + opp paddle (switch at 150)
    RD3 w/ fins + paddles
    3x100 @ 1:30 D1-3
    RD1 w/ upside down paddles (1:11, 1:07, 1:04)
    RD2 w/ paddles (1:07, 1:03, :59)
    RD3 swim (1:04, 1:01, :58-)

    400 EZ

    Total: 5100

    Pretty sure today was recovery day for the girls. It was their first afternoon back from Puerto Rico. Plan to swim with them again tomorrow morning. Word on the street is Iíll be with the distance group again. We shall see.

    Updated January 16th, 2020 at 10:20 PM by Calvin S

    Categories
    Swim Workouts
  7. Tuesday 1/14/2020

    PM SCY Solo @ LRRC "Trying to turn the speed dial up to 11"

    400 swim every 4th 25 scull w/ SNKL
    300 FL kick w/ fins + BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    150 @ 1:45 MAKE
    150 @ 2:15 AE
    150 @ 2:45 FAST (1:32-, 1:30)

    100 EZ

    3x
    100 @ 1:10 MAKE
    100 @ 1:20 AE
    100 @ 1:30 AE
    100 @ 1:40 FAST (1:00-, :59, :59)

    100 EZ

    4x
    50 @ :35 MAKE
    50 @ :45 AE
    50 @ :55 AE {light D1-3 on these 50s}
    50 @ 1:05 AE
    50 @ 1:15 FAST (:28-, :27, :26+, :26-)

    5x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 5000

    Had planned to do this set today. But during warm-up I did not feel great. First round of the 150s seemed so-so and I almost decided to audible into a drill practice. Glad I stuck with it though, as I felt great from 150s RD2 onward. Even managed to generate some real speed on the last couple fast 50s!
    Categories
    Swim Workouts
  8. Monday 1/13/20

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull

    2x (RD1 REST/RD2 REST)
    400 pull w/ paddles + SNKL
    RD1 @ 4:48 AE
    RD2 @ 4:32 MAKE
    4x100 FR swim
    RD1 @ 1:08 MAKE
    RD2 @ 1:12 A.R.

    :10/:20 REST

    300 pull w/ paddles + SNKL
    RD1 @ 3:36 AE
    RD2 @ 3:24 MAKE
    4x75 FR swim
    RD1 @ :51 MAKE
    RD2 @ :54 A.R.

    :10/:20 REST

    200 pull w/ paddles + SNKL
    RD1 @ 2:24 AE
    RD2 @ 2:16 MAKE
    4x50 FR swim
    RD1 @ :34 MAKE
    RD2 @ :36 A.R.

    2:40 REST (to reset clock to :00)

    10x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 5000

    Sticking some extra spaces in this write-up so that the workout doesn't look like vomit on the page. the 400/4x100/300/4x75/200/4x50 was the whole set, done twice through. Also only took the extra rest after the 100s and 75s so that I could put my pulling equipment back on. 10 seconds is about the bare minimum time I need to switch gear.

    Updated January 13th, 2020 at 08:08 PM by Calvin S

    Categories
    Swim Workouts
  9. Sunday 1/12/2020

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull
    2x200 @ :15 rest kick 50 FR/50 FL w/ fins + BD
    4x100 @ 1:20 AE pull w/ SP + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    4x100 @ 1:08 (1:06, 1:07-, 1:06+, 1:07-)
    1:08 REST
    3x100 @ 1:08 (1:05, 1:05+, 1:05+)
    1:08 REST
    2x100 @ 1:08 (1:04, 1:04)
    1:08 REST
    100 @ 1:08 (:58+)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  10. Thursday 1/9/2020

    PM SCY Solo (first 1/3), w/ Trip (middle 1/3), + Srdin (last 1/3) "Meat and Potatoes Practice"

    400 swim every 4th scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick 25 FR/25 BR w/ BD
    100 I.M. drill

    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x300 @ 4:00
    #1 - AE
    #2 - first 100 FAST (1:05)
    #3 - middle 100 FAST (1:05+)
    #4 - last 100 FAST (1:05+)
    #5 - FAST, trying to beat add up [3:16] from fast 100s (3:15-)

    100 EZ

    6x50 @ :55 HOLD UNDER :30
    2:00 REST
    6x50 @ :55 HOLD UNDER :30

    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  11. Tuesday 1/7/2020

    AM SCY w/ University of Arkansas Little Rock Women's Swim Team @ UALR "Distance Lane!"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 add-on I.M. (add-on to back)
    6x25 @ :25 FR PINK

    w/ fins:
    3x100 @ 1:45 50 side kick/50 kick on back in S-line
    8x50 @ 1:00 25 UW FL kick/25 AE kick on back in S-line
    12x25 @ :30 swim 3 FAST/1 AE

    2x
    400 @ 4:45 N.S.
    4x100 @ 1:20 D1-4 to RED
    :55 REST
    2x200 @ 2:30 N.S.
    8x50 @ :50 D1-4, 5-8 to BLUE
    1:00 REST

    250 EZ

    Total: 5200

    Hopped in with the team I used to coach (only one class that I coached is still in school). The distance girls were doing the 100s/50s mile pace, but I don't really have any sort of mile pace work planned out in my head (I may not even swim it this year), so I opted to descend instead.
    Categories
    Swim Workouts
  12. Monday 1/6/2020

    PM SCY Solo @ LRRC "Keepin' it aerobic!"

    2x250 @ :20 rest (150 swim/100 BK kick in S-line)

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    1:25 REST
    3x200 @ 2:25

    100 EZ

    Total: 4100
    Categories
    Swim Workouts
  13. Sunday 1/5/2020

    PM SCY w/ Trip + Srdin @ LRRC "I.M."

    1000 SKIPS
    300 kick FL w/ fins + BD last 15M of each 50 submarine kick

    20x100 @ 1:30
    5 - AE I.M.
    5 - AE pull w/ SP + SNKL
    #11 - 50 FL/50 BK
    #12 - 25 FL/50 BK/25 BR
    #13 - 50 BK/50 BR
    #14 - 25 BK/50 BR/25 FR
    #15 - 50 BR/50 FR
    #16, 18, 20 - FAST I.M. (1:07-, 1:06, 1:05+)
    #17, 19 - A.R. FR

    300 EZ kick w/ fins + BD

    Total: 3600
    Categories
    Swim Workouts
  14. Saturday 1/4/2020

    PM SCY Solo @ LRRC "Surf & Turf" / Recovery

    2.5 mile run with my "way-to-wired" 18 week old lab puppy. Then off to the Racquet Club for some pseudo-recovery and leg work.

    2x
    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 FR swim
    1 @ 1:40 50 FR kick H.A.S./50 FR swim
    1 @ 1:30 25 FR kick H.A.S./75 FR swim
    1 @ 1:20 FR swim
    :40 REST

    2x w/ fins + SNKL (RD1 interval/RD2 interval)
    25 @ :20/:20 FL kick H.A.S. FAST
    25 @ :30 FR kick H.A.S. SMOOTH
    50 @ :40/:35 FL kick H.A.S. FAST
    25 @ :30 FR kick H.A.S. SMOOTH
    75 @ 1:00/:50 FL kick H.A.S. FAST
    25 @ :30 FR kick H.A.S. SMOOTH
    100 @ 1:20/1:05 FL kick H.A.S. FAST
    25 @ 1:00 FR kick H.A.S. EZ

    4x25 @ :45 FR kick w/ BD SMOOTH
    1:00 REST
    6x25 @ :45 FR kick w/ BD BEST AVG
    1:00 REST
    6x25 @ :45 FR kick w/ BD BEST AVG

    100 EZ

    Total: 2200
    Categories
    Swim Workouts
  15. Friday 1/3/2020

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 FR kick w/ BD
    100 EZ

    4x100 @ 1:08 (1:05, 1:06-, 1:06-, 1:05+)
    1:08 REST
    3x100 @ 1:08 (1:03+, 1:04, 1:04+)
    1:08 REST
    2x100 @ 1:08 (1:04, 1:04+)
    1:08 REST
    100 @ 1:08 (1:00-)

    4x175 @ 3:00 kick w/ fins + BD (first/last 25 FL submarine* kick)
    * UW kick w/ BD

    8x25 @ :40 BR
    2 DR (2K/1P)
    2 swim w/ strapless fingertip paddles (SFP)
    2 swim w/ 2x pullouts
    2 swim FAST, dive #2 (:16-, :15-)

    100 EZ

    Total: 3300

    Man my BR feels like garbage right now.
    Categories
    Swim Workouts
  16. Thursday 1/2/2020

    PM SCY w/ Srdin @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 V.S.
    100 EZ

    6x50 FR kick w/ BD
    3 @ 1:00
    3 @ :50

    100 EZ

    8x75 @ 1:10 HOLD UNDER :46 pull w/ paddles
    2:00 REST
    6x50 @ :55 HOLD UNDER :30
    50 @ 2:00 EZ
    6x50 @ :55 HOLD UNDER :30

    250 EZ kick 25 BR/25 FR w/ BD

    Total: 3000

    Updated January 3rd, 2020 at 03:09 PM by Calvin S

    Categories
    Swim Workouts
  17. Monday 9/23/19

    PM LCM Solo @ LRRC

    400 swim every 4th 25 head-up scull
    4x150 @ 2:20 k/dr/sw w/ fins + SNKL + BD (kick)

    8x200 D1-2 pull w/ paddles + SNKL
    2 @ 2:50 (2:42, 2:40)
    2 @ 2:45 (2:40, 2:38)
    2 @ 2:40 (2:34, 2:32)
    2 @ 2:35 (2:33, 2:28+)

    100 EZ

    Total: 2700

    Updated September 24th, 2019 at 04:06 PM by Calvin S

    Categories
    Swim Workouts
  18. Saturday 9/21/19

    AM LCM Solo @ LRRC

    2x
    400 swim (100 FR/100 BK)
    4x150 @ 2:10 k/dr/sw w/ fins + BD (kick)

    4x100 @ 1:20 (1:15-, 1:15+, 1:15+, 1:15-)
    1:20 REST
    3x100 @ 1:20 (1:14+, 1:15-, 1:14)
    1:20 REST
    2x100 @ 1:20 (1:13+, 1:14-)
    1:20 REST
    100 @ 1:20 (1:09++)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  19. Tuesday 9/17/19

    PM LCM Solo @ LRRC

    6x300
    2 @ 4:35
    2 @ 4:25
    2 @ 4:15

    2x200 @ 3:00 kick w/ fins
    #1 - FR on back + 12.5 UW off all walls
    #2 - FL w/ BD

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  20. Saturday 9/14/19

    PM LCM w/ Trip, Srdan Markovic, and Michael Huckabee @ LRRC

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 kick 50 FR/50 BR w/ BD
    100 swim
    100 I.M. drill

    30x50 @ :50 @ 1500 PACE

    300 EZ FR kick w/ fins + BD

    Total: 3000

    SHOUT OUT: Trip, who was doing work on those 50s, despite being so sick he couldnít talk. Which was nice. It means he couldnít do any sh*t talking. Feel better, Trip! Also Michael, who did an eight mile run this morning and was still throwing down some impressive times this afternoon!

    Updated September 15th, 2019 at 01:53 AM by Calvin S

    Categories
    Swim Workouts
Page 1 of 40 1234511 ... LastLast