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Swim Workouts

  1. Tuesday 11/13/18

    PM SCY Solo (w/ Trip as chief split-getter) @ LRRC

    400 swim every 4th 25 kick on back in S-line
    3x100 @ 1:20 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    375 EZ

    "Broken 500 FR" (w/ B70 Neuro Comp full body suit)
    4x75 @ :15 rest (41.94, 43.70, 44.02, 44.07)
    4x50 @ :10 rest (28.84, 29.44, 29.56, 27.82)

    Time: 4:49.39

    425 EZ

    Total: 2500

    SHOUT OUT: Trip, for once again delaying the start of his workout to time me.
    Categories
    Swim Workouts
  2. Monday 11/12/18

    PM SCY w/ Trip @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 pull w/ paddles + SNKL

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

    3x200 @ 4:00 D1-3 (2:25, 2:15, 2:03)
    100 EZ
    4x50 @ :50 @ 200 FL PACE (:30, :30, :30, :30-)

    300 EZ

    Total: 3200

    SHOUT OUT: Trip. He did 3x300 @ 4:00 and then a 300 FAST. Final time on the 300 FAST: 3:21. Once again, that old geezer dropped the hammer
    Categories
    Swim Workouts
  3. Saturday 11/10/18

    PM SCY w/ Trip @ LRRC

    1000 swim 100 FR/100 BK

    9x200 @ 2:30
    3 - SMOOTH pull w/ paddles + SNKL (2:22, 2:21, 2:22)
    6 - D1-3 in pairs (2:25, 2:25, 2:18, 2:18, 2:12, 2:10)

    6x100 @ 1:30
    3 - swim breathe every 4
    3 - kick w/ fins + BD

    Total: 3400
    Categories
    Swim Workouts
  4. Friday 11/9/18

    PM SCY w/ Trip (as chief split-getter) @ LRRC "Friday Super Suit Broken Swim Fly Day"

    400 swim every 4th scull
    300 pull w/ paddles + SNKL
    200 kick 50 FR/50 FL w/ BD
    100 I.M. drill

    3x100 @ 1:20 D1-3
    4x25 @ :30 V.S. FL
    175 EZ

    "Broken 200 FL" (w/ B70 Neuro Comp full body suit)
    100 @ :15 REST (56.88)
    2x50 @ :10 REST (29.26, 29.74)

    Time: 1:55.88

    125 EZ
    6x100 @ 1:15 swim w/ paddles + fins + SNKL

    Total: 2500

    SHOUT OUT: Trip, for delaying the start of his workout to get my splits for me!
    Categories
    Swim Workouts
  5. Thursday 11/8/18

    PM SCY w/ Trip + Jack @ LRRC

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

    4x100 @ 1:20 D1-4
    4x50 @ 1:00 "Progressive Freestyle"

    100 @ 1:20 pull w/ paddles + SNKL (1:13)
    200 @ 2:40 pull w/ paddles + SNKL (2:25)
    300 @ 4:00 pull w/ paddles + SNKL (3:27)
    400 @ 5:20 pull w/ paddles + SNKL (4:17)
    300 @ 4:00 swim BIG N.S. (1:46/1:39)
    200 @ 2:40 swim BIG N.S. (1:08/1:03)
    100 @ 1:20 swim BIG N.S. (:32/:30)

    300 EZ

    Total: 3500
    Categories
    Swim Workouts
  6. Wednesday 11/7/18

    PM SCY Solo @ LRRC "Smells Like Taper Spirit"

    400 (150 swim/50 kick)
    300 (100 pull/50 kick)
    200 (50 swim/50 kick)
    100 I.M. drill

    4x75 @ 1:10 D1-4 :51, :49+, :46+, :44)
    6x50 @ :40 swim w/ SP
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    200 EZ

    8x100 @ MILE PACE (goal pace for next weekend: sub 1:04)
    4 @ 1:20 (1:04, 1:05, 1:05, 1:04)
    2 @ 1:15 (1:03, 1:03)
    2 @ 1:10 (1:03, 1:03+)

    2x200 @ :15 rest EZ FR kick w/ fins + BD

    Total: 3200

    Felt very labored on my 100s today. Could not get going on my pace until I actually got to the faster intervals. Not entirely sure what to make of that. Anyways, only the first day of taper so can't expect to feel fantastic already!
    Categories
    Swim Workouts
  7. Tuesday 11/6/18

    PM SCY w/ Trip + Jack @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    400 kick 100 FL/100 FR w/ fins + BD
    400 I.M. k/sw/dr/bld by 25
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:20 D1-4

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

    10x200 @ 2:40
    5 - D1-5 pull w/ paddles + SNKL (2:22, 2:21, 2:20, 2:18, 2:13)
    2 - swim w/ opposite fin + opposite paddle + SNKL
    3 - D1-3 swim (2:19, 2:09+, 1:59+*)
    * bonus 1:00 rest after #9

    4x100 @ 1:30 swim breathe every 4
    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  8. Monday 11/5/18

    PM SCY w/ Trip @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 swim breathe 2-4-6 by 50 w/ SP

    5x300 @ 4:00 D1-5 (3:40, 3:30+, 3:21, 3:17, 3:15*)
    * bonus 1:00 rest after #4

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  9. Saturday 11/3/18

    PM SCY w/ Trip + Doug (as official split-getter) @ LRRC "Six on Five"

    400 swim w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 progressive scull w/ SNKL

    6x50 @ :40 D1-3, 4-6
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    200 EZ

    Total: 3300

    SHOUT OUT: Doug Martin, for sticking around to time Trip and I. Trip, for taking this set by the horns and really just f***ing s**t up. The man is a continual inspiration. You the man, Trip!

    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)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)

    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)

    Updated November 3rd, 2018 at 11:31 PM by Calvin S

    Categories
    Swim Workouts
  10. Friday 11/2/18

    PM SCY Solo @ LRRC "Friday Fly Day"

    2x
    600 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 FL k/sw/dr/bld

    6x150 @ 2:10 kick 1st/last 25 UW w/ fins

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  11. Thursday 11/1/18

    PM SCY Solo @ LRRC

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

    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10 AE MAKE
    :15 REST
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55 AE MAKE
    :35 REST
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :35 AE MAKE
    :10 REST
    100 @ 1:15 pull w/ paddles + SNKL
    4x25 @ :20 FAST

    800 SMOOTH FR kick w/ fins + BD

    Total: 3800
    Categories
    Swim Workouts
  12. Wednesday 10/31/18

    PM SCY w/ Trip + Pat Riley as chief cheerleader and split getter @ LRRC "Threshold"

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50
    RD1:
    3 @ :45
    2 @ :40
    1 @ :35
    RD2:
    1 @ :45
    2 @ :40
    3 @ :35

    4x100 @ 1:10 (1:03+, 1:03, 1:03, 1:05-)
    1:10 REST
    3x100 @ 1:10 (1:02, 1:03-, 1:03)
    1:10 REST
    2x100 @ 1:10 (1:01+, 1:02+)
    1:10 REST
    100 @ 1:10 (:57+)

    300 EZ

    Total: 3100

    SHOUT OUT: Trip. Check these times:

    1:03.8*, 1:05.0, 1:06.9, 1:06.9
    1:04.3, 1:06.9, 1:07.3
    1:04.7, 1:07.4
    1:02.5

    #EasyClap

    *Yes I am fairly certain he DID in fact touch me out on #1.
    Categories
    Swim Workouts
  13. Tuesday 10/30/18

    PM SCY w/ Trip @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:20 kick 1st/last 25 UW w/ fins
    3x100 swim D1-3 w/ SP
    RD1 @ 1:20 (1:13, 1:11, 1:07+)
    RD2 @ 1:15 (1:10, 1:07, 1:04+)

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    9x150 @ 2:00 D1-3, 4-6, 7-9
    6 - pull w/ paddles + SNKL (1:46, 1:39, 1:34, 1:43, 1:38+, 1:32+)
    2 - swim (1:47, 1:40)
    1 - swim FAST (in "heats")
    Trip: 1:32.38 (28.83/31.98/31.57)
    Calvin: 1:27.31 (28.23/29.59/29.49)

    250 EZ

    Total: 4400
    Categories
    Swim Workouts
  14. Monday 10/29/18

    PM SCY w/ Trip @ LRRC "First practice under 'The Bubble'"

    1000 SKIPS
    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    3x
    300 @ 4:00 D1-3 pull w/ paddles + SNKL (3:36, 3:24, 3:16)
    3x100 @ 1:30 D1-3
    RD1: 1:10, 1:05, :59
    RD2: 1:08, 1:04, :59
    RD3: 1:08, 1:04+, :58

    100 EZ

    6x100 @ 1:30 FR kick w/ fins + BD

    Total: 4500
    Categories
    Swim Workouts
  15. Wednesday 10/24/18

    PM SCY w/ Trip @ LRRC "A little dash of individual medley"

    800 (300 swim/100 kick w/ BD)
    600 (200 pull w/ SP + SNKL/100 kick w/ BD)
    400 R.I.M.O. k/sw/dr/bld

    100 @ 1:20 pull w/ paddles + SNKL
    200 @ 2:40 pull w/ paddles + SNKL
    300 @ 4:00 pull w/ paddles + SNKL
    400 @ 5:20 pull w/ paddles + SNKL
    400 @ 5:20 I.M.
    300 @ 4:00 I.M.
    200 @ 2:40 I.M.
    100 @ 1:20 I.M.

    100 EZ

    4x50 @ 1:00 4/3/2/1 breaths by 50

    Total: 4100
    Categories
    Swim Workouts
  16. Tuesday 10/23/18

    PM SCY w/ Trip + Jack @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x100 TOFU** w/ fins + SNKL
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    30x50 @ :50 @ 500 PACE (too many times to record them all. Slowest was probably 30.3-30.4, fastest were around 29.5 except last one I was 28 mid)

    100 EZ

    5x100 @ 1:30 breathe every 5

    Total: 4100

    SHOUT OUT: Trip's poor excuse for trash talk. Stay focused on what is going between YOUR two lane ropes, bro.

    **TOFU - “Three Over Fourth Under,” this was an underwater hockey training set my UW-H team used to do. The full set was 10x100 on a descending interval, 75 swim/25 UW kick. I don’t remember the send offs anymore, but I know that the last 1-2 were on 1:00/:58 or something speedy like that. At the time it was a benchmark for making the junior/senior national squad. I tried out my junior year for the Jr. Nats team. I was the only one to complete the set. However my poor puck handling skills at the time kept me off the team. To use a football analogy, I basically had the fastest 40, the most bench press, and the highest vertical, but I couldn’t run clean routes and catch a football. I had tried out at an early point in my UW-H playing career, and within 6 months of the tryouts, I had some of the best puck skills on my club team...just a day late and s dollar short at tryouts. Too bad too. The Jr. Nats team went on to win gold in Calgary that year :/

    Updated October 24th, 2018 at 10:53 AM by Calvin S

    Categories
    Swim Workouts
  17. Monday 10/22/18

    PM SCY w/ Trip + Jack @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x100
    RD1 @ 1:50 k/sw/dr/bld I.M.O.
    RD2 @ 1:30 I.M. swim light D1-4
    4x75 @ 1:20 k/dr/UW w/ fins

    9x200 @ 2:40 D1-3, 4-6, 7-9
    3 FR swim (2:27, 2:21, 2:13+)
    3 FL kick w/ fins + BD (2:38, 2:35, 2:32)
    3 FR swim (2:27, 2:20, 2:12)

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

    Total: 4200
    Categories
    Swim Workouts
  18. 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 breaths by 50

    200 EZ

    Total: 3000

    Updated October 22nd, 2018 at 11:48 PM by Calvin S

    Categories
    Swim Workouts
  19. 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
  20. 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)
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