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Swim Workouts

  1. Friday 7/20/18

    AM SCY Solo @ LRRC "FRY-day Fly Day"

    It is now 96 degrees with a heat index of 109. It was already well over 90 when I got in to swim a little after 9:00 am. The club team was hogging every lane in the LCM pool so I went SCY, but that pool's temperature was probably 85-86. Needless to say, I was equal parts baking and boiling this morning.

    2x
    300 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins
    3x150 @ 2:00 D1-3
    #1 - 50 FL/100 FR
    #2 - 50 FR/50 FL/50 FR
    #3 - 100 FR/50 FL

    24x25
    4 @ :40 FL kick w/ BD
    4 @ :30 FL swim SMOOTH
    4 @ :40 FL drill (6 kick/underwater recovery drill)
    4 @ :30 FL swim BUF
    4 @ :40 15M FAST FL kick UW/EZ to wall
    4 @ :30 FL swim FAST

    300 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. Wednesday 7/18/18

    AM SCY Solo @ LRRC "You've been...thunderstruck!"
    PM LCM Solo @ LRRC "Hypoxic 'til you get sick"
    CORE7 post PM swim

    AM swim:

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD

    50 @ 1:00 fist drill w/ SNKL
    **Was starting 4x50 "Progressive Freestyle" when a lifeguard told me she had heard thunder and cleared the pool

    Total: 1650

    PM swim:

    800 (200 FR swim/200 I.M. k/dr by 25/200 FR swim/200 I.M. dr/sw by 25)

    4x200 @ 3:00 D1-4 2nd/4th 50 4 breaths max pull w/ paddles (2:44, 2:43, 2:40, 2:35)
    8x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH swim w/ fins

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 EZ FL kick w/ fins + BD

    Total: 3000

    CORE7:
    3x (:30 between exercises RD1, :20 between RD2, :10 between RD3)
    -weighted crunch/weighted sit-up w/ 12# db (:30 each exercise, reverse order on RD3)
    - leg lift to weighted crunch w/ 12# db
    - single leg v-ups (RD1), single leg v-ups/full v-ups (:30 each RD2/RD3) w/ 25# plate
    - elevated knee tuck (RD1), elevated knee tuck/hip extensions (:30 each RD2/RD3) w/ 25# plate (knee tucks only)
    - windshield wipers
    - half burpee w/ 4 mountain climbers each leg (RD1), full burpee w/ 4 mountain climbers each leg (RD2), full burpee + extra push-up w/ 2 mountain climbers each leg (RD3)
    - plank rotations (RD1), plank rotations/plank leg lifts (:30 each RD2), plank rotations (RD3)
    1:00 REST
  3. Tuesday 7/17/18

    AM LCM Solo @ LRRC "It's a long way to the top, if you wanna rock 'n' roll..."

    2x
    300 swim w/ SNKL (75 FR/25 scull)
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:15 D1-2 breathe 2-4-6 by 50 w/ SP

    2x
    300 @ 3:45 FAST (3:42, 3:39)
    250 @ 3:45 A.R.

    4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL

    3x
    200 @ 2:30 FAST (2:23, 2:24, 2:24)
    150 @ 2:30 A.R.

    4x50 @ 1:00
    1 - DPS (to get to the other end and get fins + SNKL)
    3 - FL kick H.A.S. w/ fins + SNKL

    4x
    100 @ 1:15 FAST (1:08, 1:07+, 1:07+, 1:07-)
    50 @ 1:15 A.R.

    150 EZ w/ fins + SNKL (50 kick/100 swim)

    Total: 5100

    Felt great today. I think a lot of it had to do with swimming at 10:00 AM instead of 3:30 PM, so it was about 10-12 degrees cooler outside. I was also in lane 1, and while I dislike the end lanes (the ladders bug me), it was also the last shaded lane at that time of day. Swam the whole 90 minutes (way more efficient today!) in the shade, so the water temperature was several degrees cooler.

    Updated July 17th, 2018 at 03:37 PM by Calvin S

    Categories
    Swim Workouts
  4. Monday 7/16/18

    PM LCM Solo @ LRRC "More Talkin', Less Swimmin'"

    2x
    400 swim
    6x50 @ 1:00 w/ fins
    odd: kick
    even: B&A drill
    3x100 @ 1:20 swim w/ SP + SNKL
    RD1: 1:15, 1:17, 1:17
    RD2: 1:16, 1:14, 1:14

    4x100 @ 2:20 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x50 @ 1:30 FR kick BEST AVG w/ BD (:42-, :42, :42-, :43+)
    100 EZ

    Total: 3100

    A little disappointed in myself today because I was not very efficient with my time. I was at the LRRC for 90 minutes and only got 3100 done, because I spent a lot of time chatting with the other swimmers who came and went.
    Categories
    Swim Workouts
  5. Saturday 7/14/18

    PM LCM Solo @ LRRC "LCM kicking is the pits"

    400 swim 4/6/2 turns
    4x150 @ :15 rest k/dr/sw w/ fins + SNKL

    6x50 @ 1:05 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:44)
    6x50 @ 1:00 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:41)
    6x50 @ :55 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:37)
    **D1-3 on 200s

    200 EZ

    Total: 2700
    Categories
    Swim Workouts
  6. Friday 7/13/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    600 swim w/ 4/6/2 turns

    8x200 @ 3:10
    4 pull w/ SP + SNKL
    4 swim add-on FL to front w/ fins (1:06/1:08 for a 2:14 on the 200 FL)

    8x100 @ 1:40
    4 pull w/ SP + SNKL
    4 swim add-on FL to back w/ fins (1:01 on the 100 FL)

    100 EZ

    Total: 3100

    **I did the same sets as Trip, but he was doing FR. I chose to do the 200s/100s pull and FL w/ fins
    Categories
    Swim Workouts
  7. Wednesday 7/11/18

    PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
    CORE7 before swim

    Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

    CORE7:

    RD1:
    - side twists w/ band (1:00 each side)
    - front punch w/ band (1:00 each arm)
    - bear crawl burpees
    - side plank w/ band pull (1:00 each side/arm)

    RD2:
    - sit up to press w/ 2x10# db
    - low plank w/ alternating super man arms
    - sit up to twist w/ 2x10# db
    - high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
    - kettle bell swings w/ 25# kb
    - full body crunch w/ 25# kb
    - side plank w/ rotations w/ 10# db (:30 each side)

    RD3:
    - side plank w/ rotations w/ 10# db (:30 each side)
    - full body crunch w/ 25# kb
    - standing elbow to high knee w/ 10# kb (1:00 each leg)
    - high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
    - sit up to twist w/ 2x10# kb
    - high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

    Swim:

    600 swim w/ paddles + fins + SNKL

    5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
    50 @ 1: 30 EZ
    5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
    ** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

    300 EZ

    Total: 2500
  8. Tuesday 7/10/18

    PM LCM Solo @ LRRC

    4x w/ SNKL
    75 swim
    50 kick S-line
    25 scull

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x100 @ 2:30 "Rouse 100s" w/ fins (added a flip turn transitioning from 50 smooth kick to 35 UW)

    All pull w/ paddles N.S.:
    400 @ 5:40 (4:57, 2:33/2:24)
    300 @ 4:15 (3:40, 1:52/1:48)
    200 @ 2:50 (2:24, 1:15/1:09)
    100 @ 1:25 (1:09, :35/:34)

    12x50 @ 1:00 FL kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  9. Monday 7/9/18

    PM LCM w/ Trip and Solo @ LRRC "Back in the saddle again"

    6x100 @ 1:40 swim, kick 12.5M off each wall

    3x
    200 @ 3:20 kick w/ fins on back
    4x50 kick w/ fins + BD STRONG
    RD1 @ :50
    RD2 @ :45
    RD3 @ :40

    200 EZ

    Total: 2000

    Updated July 9th, 2018 at 10:48 PM by Calvin S

    Categories
    Swim Workouts
  10. Sunday 7/8/18

    AM + PM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #3"

    400 swim (100 FR/100 BK)
    3x100 @ :15 rest k/sw/dr/bld
    4x50 @ :55 D1-2 in pairs (:34, :34, :31, :32)
    100 EZ

    200 FR - 2:13.14 (1:03.07/1:10.07) - Not a great race. Felt too rushed on the first 75 meters. I also blew out my LZR jammer about 10 minutes before the race, so I did this event and the 400 FR in my Nike brief.

    500 EZ

    **Intermission**
    The 400 FR had its own separate session at 1:00 pm today. I met up with my family for breakfast after the 200 FR and then went back to the pool to stretch and warm up again for the 400.

    200 swim
    4x50 @ :10 rest
    odd: k/dr
    even: dr/bld

    2x50 @ 1:00 @ 400 PACE
    200 SMOOTH focusing on good strong kick outs and break outs.

    400 FR - 4:39.92 - (31.5/34.8/35.6/35.8/35.9/35.2/36.2/34.6) - While it didn't feel as great as the 800 on Friday (nothing else felt as good as that all weekend!), I was pleasantly surprised by how well the race went. I wanted to definitely be under 4:40 since I was out in 4:40 in my 800, but given the way my 200 felt this morning, I was a little apprehensive going into the race. If the 800 was my hardest event I did all weekend, today was easily the hardest day. Racing a 200/400 FR double in what was basically one elongated session, and the final day of the meet, was very taxing. If I could do it all over again I might have bagged the 200 FR to be more rested for the 400, but whatever, a lifetime best is still a lifetime best!

    Total: 2800

    SHOUT OUT: Trip Strauss, who came to watch Marvin Schwartz (and maybe me?) swim the 400. He was gracious enough to be my backup timer as well. I wish you could have been racing the event with me, Trip

    Updated July 9th, 2018 at 10:44 PM by Calvin S

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events
  11. Saturday 7/7/18

    AM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #2"

    600 swim (200 FR/100 BK)
    6x50 @ :10 rest
    odd: k/dr
    even: dr/sw

    2x100 @ 1:30 PINK/RED
    4x25 @ :35 V.S.
    100 EZ

    100 FR - 58.80 - A good race, but not a great race. I spun my wheels too much on the opening 50, and I switched to breathing every 4th stroke too early on the second 50. I also got caught up in what the swimmer next to me was doing instead of swimming my own race.

    200 BK - 2:39.33 (1:16.57/1:22.76) - This was my throw-away event. I just wanted to see what I could go in a race I don't normally swim, while being shaved and tapered. Man do I not like backstroke!

    Add in about 1400 assorted warm up and warm-down during the course of the meet.

    Total: 3000
  12. Wednesday 7/4/18

    PM LCM Solo @ LRRC

    400 swim
    300 pull w/ paddles + SNKL
    200 FL kick w/ fins + BD
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:30 D1-3 to 800 PACE (1:22, 1:18, 1:13)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 swim

    100 (15M DIVE fast breakout/85 EZ)

    Total: 1600
    Categories
    Swim Workouts
  13. Tuesday 7/3/18

    PM LCM Solo @ LRRC "Broken Swim Day"

    300 swim (100 FR/100 BK/100 FR)
    4x50 @ 1:05 FR kick w/ BD
    6x50 @ :50 D1-3 in pairs (:37, :37, :34, :34, :31, :32)
    200 EZ

    "Broken 400 FR" (w/ B70 Neuro Comp full body suit)
    150 @ :20 REST (1:39.79)
    100 @ :15 REST (1:07.61)
    3x50 @ :10 REST (33.42, 33.86, 32.15)

    Time: 4:27.13

    14x50 @ :50 SMOOTH

    Total: 2100

    Shout out: Trip, for pausing his workout to time me!
    Categories
    Swim Workouts
  14. Monday 7/2/18

    PM LCM w/ Trip Strauss @ LRRC

    4x w/ SNKL
    75 swim
    50 kick S-line
    25 scull

    12x100 @ 1:45
    3 pull w/ paddles breathe 2/4, 4/6, 6/8 by 50
    3 swim w/ paddles 12.5M kick out off each wall breathe every 4
    3 swim w/ fins 25 UW/50 smooth swim/25 swim no breath
    3 D1-3 to RED (1:20, 1:14+, 1:09)

    200 EZ

    Total: 2000

    Did not come into practice today with a definite game plan, so I just joined Trip who was doing a hypoxic set. I spiced it up by adding toys and a little descending to get my HR up, but other than that I took it easy on the first full day of taper :P

    Updated July 2nd, 2018 at 08:25 PM by Calvin S

    Categories
    Swim Workouts
  15. Saturday 6/30/18

    AM LCM Solo @ LRRC "800 pacin' to 100,000 meters"

    2x
    300 swim (100 FR/50 BK)
    2x150 @ 2:20 k/dr/sw w/ fins + SNKL
    6x50 @ :55 swim D1-3 in pairs w/ SP

    3x100 @ 1:25 D1-3 to 800 PACE (1:18, 1:16, 1:14)
    100 EZ
    3x100 @ 1:30 @ 800 PACE +1 (1:14+, 1:15, 1:14+)
    100 EZ
    3x100 @ 1:35 @ 800 PACE (1:12+, 1:14, 1:13+)
    100 EZ
    3x100 @ 1:40 @ 800 PACE -1 (1:11, 1:12+, 1:11+)

    200 EZ kick w/ fins + BD

    Total: 3500

    Well my pacing was sort of all over the place, so not sure how to read that. On the other hand, I hit 100,000 meters for the month of June. Definitely time to taper!
    Categories
    Swim Workouts
  16. Thursday 6/28/18

    PM LCM Solo @ LRRC
    P90X post swim

    400 swim (150 FR/50 BK)
    100 kick FL H.A.S. w/ fins + SNKL
    300 swim (100 FR/50 BK)
    200 kick w/ fins + SNKL (50 FR S-line/50 FL H.A.S.)
    200 swim (50 FR/50 BK)
    300 kick w/ fins + SNKL (100 FR S-line/50 FL H.A.S.)
    100 BK swim
    400 kick w/ fins + SNKL (150 FR S-line/50 FL H.A.S.)

    4x150 @ 2:30 BK k/dr/bld w/ fins
    8x25 @ :30 V.S. (4 BK/4 FR)

    4x200 @ 2:40 pull w/ paddles + SNKL (2:31, 2:30, 2:31, 2:31)
    100 EZ

    Total: 3700

    P90X

    2x
    2x
    :40 high knees
    :40 jack-ups w/ 10# MB
    :40 side shuffle (alternate shuffle with and shuffle without 10# MB)
    :40 mountain climbers (hands on MB)
    1:00 REST

    2x
    :40 goblet squat (wide stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 left lung w/ 2x 10# DB
    :20 hold left lunge w/ 2x 10# DB
    :40 right lunge w/ 2x 10# DB
    :20 hold right lunge w/ 2x 10# DB
    :40 goblet squat (narrow stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 side lunge drops left side
    :40 side lunge drops right side
    1:00 REST

    3x
    :45 L-raises w/ 8# DB
    :45 RD1: push-ups, RD2: swimmer (tricep) push-ups, RD3: tricep dips
    :45 to complete: 7x bicep curls hip to waist, 7x bicep curls waist to hips, 7x bicep curls full range of motion (hip to chest)

    1:00 shoulder raises (alternating arms in front, arms to side) w/ 10# DB
  17. Wednesday 6/27/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    2x
    400 swim (50 FR/50 BK) DIVE every 100
    4x25 @ :45 UW FL kick
    4x50 @ 1:00 FR swim with overkick w/ SNKL

    4x50 @ :50 @ 200 PACE (:32, :33-, :33, 32+)
    200 SMOOTH FR kick w/ fins + BD
    3x50 @ :45 @ 200 PACE (:32, :33, :32+)
    50 EZ
    200 SMOOTH FR kick w/ fins + BD
    2x50 @ :40 @ 200 PACE (:32+, :32)
    100 EZ

    Total: 2400

    CORE7

    :30 for each exercise in a couplet
    - leg lift to hip raise/pulse ups (reverse order RD3)
    - in-and-outs/floor wipers + up and over (reverse order RD3)
    - cross over sit-ups (switch sides at :30)
    - sit-up to "heels to heaven"
    - bear crawl burpees (RD2 add 1x push-up, RD3 add 4x high knees to chest)
    - low plank walkouts (RD3 switched to low plank spidermans)
    - plank rotations
  18. Tuesday 6/26/18

    PM LCM Solo @ LRRC

    1000 SKIPS

    3x
    2x300 pull w/ paddles + SNKL Desc in pairs 1-3
    RD1 @ 4:20 (4:02, 4:05)
    RD2 @ 4:10 (3:54, 3:58)
    RD3 @ 4:00 (3:46, 3:45)
    3x100 @ 2:30 "Rouse 100s" w/ fins

    6x50 @ 1:00 25 B&A/25 swim w/ SNKL

    Total: 4000
    Categories
    Swim Workouts
  19. Saturday 6/23/18

    AM LCM w/ Rinaldo Sintjago (for the 100s) @ LRRC "6 on 5"

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (25 FR/25 BR)
    100 progressive scull w/ buoy + SNKL

    6x50 @ :50 D1-3, 4-6 (:35, :33+, :31+, :37, :34, :32)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    100 EZ

    200 EZ kick w/ fins + BD

    Total: 3000

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)

    I was unable to swim Thursday in Cincinnati due to thunderstorms, and Friday was the day I drove back to Little Rock. While thinking about practices for the rest of the week on the LONG drive back, I decided to give the "6 on 5" set one more go before taper. I figured I would balance the fact that I feel really worn down from my 10 days of heavy training by wearing my old Blue Seventy full body suit. The suit didn't delay the lactic acid build-up, but it did help me "feel" fast!

    SHOUT OUT to Rinaldo, who was finishing his practice, but decided to jump in and do some 100s with me. First it was, "well, I'll do like two or three." Then he said, "well, one more." Then, "well, one more." Then finally, "well I think I am just going to do the rest of them with you." He was holding 1:03-1:05 on them. It really helped having someone to push me on the back 50 each time!

    Updated June 24th, 2018 at 10:57 AM by Calvin S

    Categories
    Swim Workouts
  20. Wednesday 6/20/18

    AM LCM w/ BASH @ Main Pool “Ten or Ten”

    4x200 @ :10 rest
    Odd: FR
    Even: BK

    3x
    300 @ 5:00
    200 @ 3:15
    100 @ 1:30
    RD1 swim w/ SNKL
    RD 2 pull w/ SNKL
    RD 3 pull w/ SP + SNKL

    8x100 BK
    4 @ 1:50
    4 @ 1:40

    3x
    4x50 @ 1:00 w/ fins + SNKL
    #1-3 alternate 5 FL stroke cycles/5 FR stroke cycles
    #4 kick FL w/ H.A.S.
    300 @ 5:00 kick w/ fins + BD

    8x50 @ 1:00 w/ SNKL
    Odd: B&A drill
    Even: 3/6 drill

    5x300 @ :45 rest “L.A. Freeway”

    6x150 @ 2:40 max kick out UW + 5 BK stroke cycles/rest of each 50 FR

    5x200 @ 2:45 swim w/ paddles + fins + SNKL

    12x100 w/ fins
    2 @ 1:45 kick w/ BD
    2 @ 1:35 swim

    100 EZ

    Total: 10000

    Most Wednesdays in the summer are “ten or ten.” Ten o’clock or 10,000 meters, whichever comes first. Today it was 10,000. We started at 6:30 and finished at 9:40 AM.

    Updated June 29th, 2018 at 04:27 PM by Calvin S

    Categories
    Swim Workouts
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