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Calvin S

  1. Friday 1/11/13

    Friday 1/11

    AM and PM SCY

    AM swim:

    500 swim (300 FR/200 I.M. drill)

    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S.

    Circuit (1x):

    5x50 @ 1:10 on power tower, 25 @ 100 tempo/25 EZ

    4x100 @ 1:30 pull w/ buoy + paddles + parachute RED HR

    3x (did FL/FR/BR by round)
    2x25 @ :25 FAST breakouts
    1x50 @ 1:10 FAST (27.1, 25.0, 31.8)

    10x25 @ :35 under H2O kick w/ fins

    After that we finished with:
    2x50 @ 1:15 swim w/ fins FAST
    (did 1 FL, 20.8, 1 FR, 21.1)

    100 EZ

    Total: 2300

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    8x125 @ 2:00 50 drill/50 build/25 FAST

    12x50
    2 @ :40
    1 @ :35

    8x25 @ :30 2 working on fast breakouts/1 build up to fast/1 FAST

    100 EZ

    11x (FL, BK, BR, FR, FL, BK, FR, BR, I.M., FR, BR...RDs 4, 7, and 10 the STRK HAD to be FR)
    50 @ :50 FAST FR from dive
    75 @ 1:10 FAST STRK from push
    75 @ 2:00 EZ

    The set as written was 10x, but we were given the option to "make up for" a bad round by doing an extra round. My second FL round was not so good so I did an extra set. Results:
    24.9/45.1
    25.7/52.0
    25.5/50.4
    25.9/41.6
    26.0/48.0 (was going second and ate massive wake off the first turn)
    26.1/52.0
    25.8/42.6
    25.5/50.0
    26.8/47.9
    25.5/42.0
    25.1/49.4

    100 EZ

    Total: 5200

    This was the first time in a long while where I can honestly say I left everything in the pool. I barely had the energy to exit the pool at the end of practice. It was encouraging that (a) I was able to feel like I was swimming at top speed while hurting from swimming/dryland this week and (b) that my top speed breaststroke feels like it is starting to take shape. Great news considering how only 4 weeks ago I had a strained groin (again). Taking a much needed rest from all forms of exercise tomorrow.
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    Swim Workouts