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Calvin S

  1. Sunday 10/21/18

    PM SCY w/ Trip (and sort of Doug?) @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    4x50 @ :55 FR kick w/ BD

    3x
    300 @ 4:00 D1-3 pull w/ paddles + SNKL
    3x100 @ 1:30 D1-3
    RD1: 3:25+, 1:05+, 1:03, :59
    RD2: 3:18, 1:05, 1:02+, :58+
    **RD3: 3:13, 1:04, 1:02, :58
    ** extra 1:00 rest before RD3

    100 EZ

    8x50 @ 1:10 4/3/2/1 breaths by 50

    Total: 3200

    SHOUT OUT: Trip, twice. Once for yesterday, he wants me to let everyone know that he beat me on every 75 except numbers 16, 17, and 20 (he did all 20 BEST AVG). And again today for dropping a :59 on the last 100 of the set. The man was looking good today.

    Doug joined us on the first 4 50s at the end of practice

    Updated October 21st, 2018 at 09:03 PM by Calvin S

    Categories
    Uncategorized
  2. Saturday 10/20/18

    PM SCY w/ Trip @ LRRC

    800 swim every 4th 25 scull w/ SNKL

    20x75 @ 1:10
    4 - k/dr/UW w/ fins
    4 - "Claire Lockridge"
    4 - Rolling I.M. drill
    4 - "Claire Lockridge"
    4 - Rolling I.M. swim

    100 EZ

    8x50 @ 1:10 4/3/2/1 breath by 50

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  3. Friday 10/19/18

    PM SCY Solo @ LRRC (Doug Martin swam next to me but did his own thing)

    300 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 swim every 4th 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim every 4th 25 scull w/ SNKL
    100 I.M. drill

    8x125 @ 1:50 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    2x300 @ 3:30 pull w/ paddles + SNKL (3:22, 3:24)
    :30 REST
    2x200 @ 2:20 swim (2:13, 2:14)
    :30 REST
    2x100 @ 1:10 swim (1:08, 1:02)

    100 EZ

    Total: 3500
    Categories
    Swim Workouts
  4. Wednesday 10/17/18

    PM LCM Solo @ LRRC "That's 'Brisk,' baby!"
    CORE7 post swim

    Air temp: 65 and overcast
    Pool temp: 63.3 (!!)

    Swim:

    2x
    400 swim every 4th 25 scull
    4x150 @ 2:30 k/dr/sw I.M.O. w/ fins

    7x200 @ 2:50 pull w/ paddles + SNKL

    100 EZ

    Total: 3500

    CORE7:

    - elbow to knee crunch (switch every :30)
    - Statue of Liberty sit-up w/ 10# db (switch every :30)
    - straight leg raise to hip raise (RD2/RD3 do just hip raise for last :30)
    - leg climbs (switch every :30)
    - Russian twists (RD1 no weight, RD2 :30 no weight/:30 w/ 10 # db, RD3 w/ 10 # db)
    - Half burpee to shoulder press w/ 10 # db (RD3 no shoulder press, add jump)
    - plank-ups (RD3 spider-mans on both the low plank and the high plank)
  5. Tuesday 10/16/18

    PM SCY w/ Trip @ LRRC "Best Average"

    Air temp: 45 and rainy
    Pool temp: 83

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 I.M. switches, second set of 3 faster than first set

    100 EZ

    10x100 @ 2:00 BEST AVG (:59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-)

    300 EZ

    Total: 3400

    SHOUT OUT: Trip, who braved the crappy weather to come throw down with me on some best average freestyle! He would have to correct me if I am wrong, but I think he held 1:03-1:05 on all of them.
    Categories
    Swim Workouts
  6. Monday 10/15/18

    PM SCY Solo @ LRRC

    Air temp: 47 and rainy
    Pool temp: 83 (SCY pool is heated!)

    2x
    300 swim 4/6/2 turns
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    5x100 @ 1:20
    50 @ 1:20 EZ
    5x100 @ 1:15
    50 @ 1:15 EZ
    5x100 @ 1:10 (1:05, 1:05+, 1:06, 1:06, 1:05)

    200 EZ

    Total: 3600
    Categories
    Swim Workouts
  7. Sunday 10/14/18

    PM LCM w/ Trip @ LRRC "It's very scientific..." - Trip Strauss

    Air temp: 70 and partly cloudy
    Pool temp: 67

    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 k/dr/sw w/ fins + SNKL

    10x200 @ 3:00
    5 - D1-5 pull w/ paddles + SNKL (2:42, 2:39, 2:35, 2:32, 2:27)
    5 - D1-5 swim (2:43, 2:39, 2:34+, 2:31+, 2:28)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  8. Saturday 10/13/18

    PM LCM w/ Trip @ LRRC "Cold AF. Rainy AF. But IDGAF."

    Air temp: 54 and pouring rain
    Pool temp: 69-ish

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

    10x200 @ 3:00
    3 - pull w/ paddles + SNKL
    4 - add-on FL to front w/ fins
    3 - pull w/ paddles + SNKL

    200 EZ

    Total: 3200

    SHOUT OUTS: Trip and I...probably the only two people crazy enough to swim in the unheated long course pool on a day such as this!

    Updated October 15th, 2018 at 12:00 PM by Calvin S

    Categories
    Uncategorized
  9. Thursday 10/11/18

    PM LCM w/ Trip @ LRRC

    800 swim every 4th 50 kick w/ fins + SNKL

    12x200 @ 3:00
    4 - pull w/ paddles + SNKL
    4 - w/ fins as follows:
    #1 - 25 UW/25 FR swim/150 kick
    #2 - 100 (25 UW/25 FR swim)/100 kick
    #3 - 150 (25 UW/25 FR swim)/50 kick
    #4 - 200 (25 UW/25 FR swim)
    4 - D1-4 (2:42+, 2:39+, 2:35, 2:25+)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  10. Wednesday 10/10/18

    PM SCY Solo @ LRRC

    300 swim 4/6/2 turns
    300 pull w/ paddles + SNKL
    200 swim 4/6/2 turns
    200 kick every 3rd 25 BR w/ BD
    100 swim 4/6/2 turns
    100 progressive scull w/ SNKL

    4x ALL FR kick w/ BD
    25 @ :25 FAST
    25 @ :40 SMOOTH
    50 @ :50 FAST
    25 @ :40 SMOOTH
    75 @ 1:15 FAST
    25 @ :40 SMOOTH
    100 @ 1:40 FAST
    25 @ :50 EZ

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3000
    Categories
    Swim Workouts
  11. Tuesday 10/9/18

    PM LCM w/ Trip @ LRRC "Does Trip even read this thing?"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 D1-3
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x
    300 @ 4:30 D1-4 pull w/ SP + SNKL (4:08, 4:06, 3:59, 3:53)
    2x150 @ 2:15 RED
    RD1: 1:54, 1:54
    RD2: 1:54, 1:53
    RD3: 1:52+, 1:52+
    RD4: 1:51, 1:48+

    200 EZ

    Total: 5000

    Updated October 9th, 2018 at 11:15 PM by Calvin S

    Categories
    Uncategorized
  12. Monday 10/8/18

    PM LCM w/ Trip @ LRRC

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

    4x25 @ :45 N.S. FL kick UW w/ fins
    100 EZ kick w/ fins

    14x150 @ 2:10 pull w/ paddles + SNKL

    9x100 @ 1:40 kick w/ 10 FL kicks UW off each wall w/ fins

    Total: 5000
    Categories
    Swim Workouts
  13. Saturday 10/6/18

    PM SCY @ Hendrix College "Bob Courtway Invitational Day 2"

    600 swim eery 4th 25 scull w/ SNKL

    500 FR - 27.75/30.77 [58.52] 31.36/31.94 [1:03.30] 32.46/32.71 [1:05.17] 32.83/33.31 [1:06.14] 33.55/32.55 [1:06.10] (5:19.23)

    So I got to the meet late and expected it to be running behind schedule. Instead they were 10 minutes ahead of schedule. Then the gutter swallowed my brand new cap! I had to scramble to find one before my race. I had no time to get a proper warm up in so it was really hard to get going.

    400 EZ

    Total: 1500
  14. Friday 10/5/18

    PM SCY @ Hendrix College “Bob Courtway Invitational Day 1”

    400 swim (100 FR/100 BK)
    4x75 @ :20 rest FL k/dr/sw
    4x50 @ :15 rest 25 FL build/25 FR smooth
    4x25 @:15 rest V.S. FL
    200 EZ

    200 FL - 28.35/31.97/32.90/34.60 (2:07.86)
    Not very aggressive going out. Definitely felt my catch slip big on the last 50 yards. Does make me excited to get some serious SCY FL training in this fall!

    300 EZ

    Total: 1700

    Updated October 6th, 2018 at 10:53 AM by Calvin S

    Categories
    USA-S Swim Meets / Events
  15. Wednesday 10/3/18

    PM LCM w/ Trip @ LRRC "Trip has a 200 fetish"

    500 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    100 FR kick w/ BD

    8x50 @ 1:00 kick w/ fins
    odd: on back in S-line 25 UW/25 smooth
    even: on stomach 25 surf kick/25 UW

    4x50 @ :50 FR build

    7x200 @ 2:50 pull w/ paddles + SNKL
    7x100 @ 1:40 FR swim breathe every 6

    Total: 3600

    SHOUT OUT: Trip. This was his "threshold" set. I was merely the rabbit for him to chase. A couple weeks ago he said he was no faster than 2:43 and on the last couple was barely under 2:50. This week: 2:38, then 4 2:39s, another 2:38, and then 2:35. The man brought the hammer down today. Since I am sure he will read this, Trip, know that it is far more rewarding to me to see YOU (and any other training partner) have a great set, than it is for me to have a great set. Thanks for making my day.
    Categories
    Swim Workouts
  16. Tuesday 10/2/18

    PM LCM w/ Trip + Jack @ LRRC

    600 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 k/sw/dr/bld
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    8x150 @ 2:45 kick first/last 25 UW w/ fins
    2 - on back in S-line
    2 - on stomach in S-line w/ SNKL

    100 EZ

    9x200 @ 3:00 D1-3, 4-6, 7-9
    2:44, 2:38+, 2:31
    2:41, 2:34+, 2:27
    2:42, 2:35, 2:22*
    * extra 1:00 REST before #9
    ^ I didn't know I was getting a bonus minute rest until after I finished #8!!

    7x100 @ 1:40 SMOOTH pull w/ SP + SNKL

    Total: 5000
    Categories
    Swim Workouts
  17. Monday 10/1/18

    PM SCY Solo @ LRRC

    2x
    400
    RD1 - Reverse I.M. sw/k/dr/sw by 25
    RD2 - 4x100 I.M. sw/k/dr/sw by 100
    4x75 @ 1:20 k/dr/UW w/ fins
    300 breathe 2-4-2-6 by 75 pull w/ paddles

    2x
    12x50
    4 @ 1:00 "Progressive Freestyle" w/ SNKL
    4 @ :50 I.M. switches focusing on transitions (FR/FL, FL/BK, BK/BR, BR/FR)
    4 @ :40 @ 500 PACE
    RD1 - :29+, :29, :29-, :29-
    RD2 - :29+, :28+, :29+, :29
    1:00 REST

    200 EZ

    Total: 3400
    Categories
    Swim Workouts
  18. Sunday 9/30/18

    PM LCM w/ Trip @ LRRC

    600 swim every 4th 25 scull w/ SNKL

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    4x200 @ 3:00 1 WHITE, 2 PINK, 1 RED
    4:00 REST
    800 push FAST for time - 10:05 (2:27/2:33/2:31/2:34)

    6x100 @ 1:40 kick w/ fins + BD
    odd: FR
    even: FL

    Total: 3000

    SHOUT OUT: Trip, who went a VERY respectable 10:49 on his 800!
    Categories
    Swim Workouts
  19. Saturday 9/29/18

    PM LCM w/ Trip + Doug (he was there for part of it...sunbathing) @ LRRC

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

    4x25 @ :30 V.S.

    4x
    300 @ 4:30 D1-4 pull w/ SP + SNKL
    3x100 @ 1:40 D1-3 to BLUE

    RD1: 4:05, 1:15, 1:11, 1:08+
    RD2: 3:56, 1:14, 1:12, 1:08+
    RD3: 3:50, 1:13+, 1:11, 1:08+
    RD4: 3:43, 1:14, 1:11+, 1:08+

    6x100 @ 1:40 FR kick w/ fins + BD

    Total: 3700
    Categories
    Swim Workouts
  20. Friday 9/28/18

    PM SCY Solo @ LRRC "Friday Fly Day"

    400 swim every 4th 25 as follows: FL kick/FL drill/FL swim/FL bld

    12x200 @ 2:30
    4 - pull w/ paddles + SNKL
    4 - D1-4 add-on FL to front w/ fins
    4 - pull w/ paddles + SNKL

    200 EZ

    Total: 3000

    Updated September 28th, 2018 at 09:19 PM by Calvin S

    Categories
    Swim Workouts
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