Calvin S

AM SCY Solo @ LRRC
PM SCY Solo @ LRRC "A lot of talking and not a lot of swimming..."

AM Swim:

300 swim w/ 4 FL kicks off walls
300 pull w/ SP + SNKL
200 swim w/ 4 FL kicks off walls
200 kick every 3rd 25 BR w/ BD
100 swim w/ 4 FL kicks off walls
100 I.M. drill

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

4x100 @ 1:10 WHITE (1:07, 1:08, 1:08, 1:07+)
1:10 REST
3x100 @ 1:10 PINK (1:06-, 1:06-, 1:06-)
1:10 REST
2x100 @ 1:10 RED (1:01-, 1:01)
1:10 REST
100 @ 1:10 BLUE (:56-)

100 FLOAT

Total: 3300

PM Swim:

400 swim every 4th 25 scull
4x75 @ 1:20 FL k/dr/sw
4x50 @ 1:00 FR kick w/ BD
4x25 @ :35 V.S. FL

8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
3x200 @ 2:30 pull w/ paddles + SNKL

100 EZ

Total: 2100

PM Weights @ LRRC
PM SCY w/ Trip @ LRRC "Recovery"

Weights:

1x8/2x12 DB shoulder press (15/30/30#)
1x8/2x12 DB S-arm bicep curl (15/30/30#)
1x8/2x12 DB tricep extension (15/30/30#)
1x8/2x12 DB S-arm row (15/30/30#)
1x8/2x12 DB bench press (15/30/30#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

700 swim every 4th 25 scull w/ SNKL

15x100 @ 1:30
5 - FL kick H.A.S. w/ fins + SNKL
5 - breathe every 4 pull w/ SP
5 - FR kick w/ fins + BD

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

Total: 3000

AM SCY Solo @ LRRC "Power/Resistance Training"
PM SCY Solo @ LRRC "I.M."

AM Swim:

600 swim (100 FR/50 BK)
4x150 @ 2:00 pull w/ SP + SNKL

3x100 @ 1:30 swim w/ chute half closed (or half open depending on your point of view!)
1:00 REST
3x100 @ 1:20 swim w/ chute full closed + fins + paddles

100 EZ

6x50 @ 1:15 FR kick w/ chute half closed + BD
:30 REST
6x50 @ :50 FR kick w/ chute full closed + fins + BD

200 EZ
100 PUSH FAST (:53)
200 EZ

Total: 3000

PM Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
6x50 "I.M. Switches" (25 FL/25 BK, 25 BK/25 BR, 25 BR/25 FR)
3 @ 1:00 drill
3 @ :50 build each 25

2x
6x25 @ :30 SMOOTH FL one breath max
3x150 @ 1:55 BK/BR/FR (200 I.M. no FL) RED
150 @ 3:45 EZ BR kick w/ BD

100 FLOAT

Total: 3600

PM Weights @ LRRC
PM SCY w/ Trip @ LRRC "Rained Out!"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg glute (50/90/90#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
4x50 @ 1:00 FR kick w/ BD
4x25 @ :35 4/6/8/10 fast strokes

4x50 @ :50
3 w/ chute (III)
1 FAST (:26-)

Total: 1100

Thunder was rumbling while we were warming up, but after the 4th 50 we were ordered out due to lightning being spotted in the area.

PM SCY Solo @ LRRC "Doing work!"

400 swim
300 pull w/ SNKL
200 kick every 3rd 25 FL w/ BD
100 "Progressive Scull" w/ SNKL

2x
400 @ 5:00 WHITE pull w/ paddles + SNKL
4x100 @ 1:10 swim RD1: PINK, RD2: RED
:40 REST
300 @ 3:45 WHITE pull w/ paddles + SNKL
4x100 @ 1:10 swim RD1: PINK, RD2: RED
:40 REST
200 @ 2:30 WHITE pull w/ paddles + SNKL
4x50 @ :35 swim RD1: PINK, RD2: RED
1:45 REST

4x100 @ 1:40 kick H.A.S. 25 FR/25 FL w/ fins + SNKL

Total: 5000

PM SCY w/ Trip @ LRRC "Trip's practices are like a broken record"

1000 swim w/ fins + SNKL
4x200 @ 3:15 BK k/sw/dr/bld by 50
4x100 @ 1:20 breathe every 4 pull w/ SP

9x200
3 @ 2:35 BK
6 @ 2:30
4 - D1-4 (2:23, 2:19, 2:14, 2:11+)
1 - SMOOTH
1 - FAST (2:01+)

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

Total: 4600

AM SCY w/ ARKM (Arkansas Masters) @ LRRC "Back 2 the Friday Fly Day Part I"
PM SCY w/ Trip @ LRRC "Back 2 the Friday Fly Day Part II"

AM Swim:

2x
400 @ 6:00 FR every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:20 D1-3

4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

8x150 @ 2:15
odd: 50 FL STRONG/100 FR AE
even: 100 FL STRONG/50 FR AE

4x75 @ 1:00 FL SMOOTH w/ focus on no breathing out of walls and head position on breath, PERFECT STROKE! w/ fins

100 EZ

Total: 3800

PM Swim:

600 swim (100 BK w/ 4 kicks off walls/100 FR 4/6/2)

12x75 @ 1:10
#1 - AE FR **
#2 - 25 FAST FL/50 AE FR
#3 - 50 FAST FL/25 AE FR
#4 - 75 FAST FL
#5-8 - AE FR
#9 - AE FR
#10 - 50 AE FR/25 FAST FL
#11 - 25 AE FR/50 FAST FL
#12 - 75 FAST FL
** All FR w/ 4/6/2 turns, all FL w/ max UW kickouts

12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
5x100 @ 1:30 FL kick w/ fins + BD

100 FLOAT

Total: 2700

PM Weights @ LRRC
PM SCY w/ Trip + Jack @ LRRC "Recovery"

Weights:

1x8/2x12 DB shoulder press (15/25/25#)
1x8/2x12 DB S-arm bicep curl (15/25/25#)
1x8/2x12 DB tricep extension (15/25/25#)
1x8/2x12 DB S-arm row (15/25/25#)
1x8/2x12 DB bench press (15/25/25#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

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

600 kick 100 FR/100 FL w/ fins + BD

9x200 @ 2:35 PINK

6x100 @ 1:30 kick w/ fins
odd: last 25 UW
even: first 25 UW

Total: 3500

AM SCY Solo @ LRRC "I came to kick freestyle and chew bubble gum, and I'm all out of bubble gum."
PM SCY w/ Trip @ LRRC "I.M."

AM Swim:

400 swim every 4th 25 scull
4x150 @ 2:10 breathe every 4 pull

3x
25 @ :20 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
50 @ :45 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
75 @ 1:10 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
100 @ 1:30 FAST FR kick w/ BD
25 @ :45 EZ BR kick w/ BD
50 @ 1:15 scull w/ buoy

300 FLOAT

PM Swim:

800 swim (300 swim/100 FL kick H.A.S.) w/ fins + SNKL
400 I.M. k/sw/dr/bld

3x
300 @ 4:00 FR I.M.
3x100 @1:30 D1-3 STROKE I.M.O. by RD
RD1 - FL - 1:10, 1:06, 1:02
RD2 - BK - 1:20, 1:14, 1:09
RD3** - BR - 1:20, 1:17, 1:12
Bonus 1:00 rest after RD2

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

Total: 3500

PM Weights @ LRRC
PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg glute (50/90/90#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

400 swim
300 pull w/ SNKL
200 kick every 3rd 25 BR w/ BD
100 "Progressive Scull" w/ SNKL

6x50 @ :35 AE
4x25 @ :40 V.S. FR kick w/ BD

3x
4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance)
100 @ 2:00 PUSH FAST (:55-, :54-, :55-)
3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
2:00 REST

100 FLOAT

Total: 3000

PM SCY w/ Trip (5x300) @ LRRC

500 swim (200 FR/50 scull) w/ SNKL

5x300 @ 5:00 D1-5 (3:35, 3:26, 3:15++, 3:10+, 3:09++)

5x100 @ 1:30 FL kick H.A.S. w/ fins + SNKL
4x150 @ 1:50 pull w/ SP
8x50 @ :40 FR kick w/ fins + BD

100 EZ BK

Total: 3100

PM SCY @ UALR "Valentine Invitational" Day #2

600 swim every 4th 25 scull w/ SNKL
300 FR kick w/ BD

3x100 @ 1:20 D1-3 (1:04, 1:02, :59+)
100 EZ

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

100 EZ

4x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL

200 FR - 1:54.54 (26.43/28.80/29.86/29.45) - With how heavy I felt last night, I wasn't sure what to expect from this, the weakest of the freestyle races for me. I was pleasantly surprised that I was faster than I was in early December (1:55.30), and that swim was coming off a taper (I still had almost no hair growth back) and had that "smooth, easy speed" feel still lingering. The big difference, in hindsight, was definitely my mental effort in the race. In December, I was in the mix with some of the senior level boys and they went out so fast and I got caught up in THEIR race and just spun my wheels. This time I was more controlled on the opening 75 yards, and while I flipped last at the 50, by the 100, I was in second place for good in my heat.

600 EZ (100 swim/100 kick w/ BD) w/ SNKL

Total: 2600

PM SCY @ UALR "Valentine Invitational" Day #1

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

4x (I.M.O.)
4x25 @ :10 rest
1 - drill
1 - swim
1 - drill
1 - build

2x25 @ :30 SMOOTH FL
50 @ :50 PACE BK
50 @ :50 PACE BR
100 @ 1:20 STRONG FR

350 EZ

400 assorted warm-up pre-race

400 I.M. - 4:31.04
27.73/31.60 (59.33)
36.30/36.80 (1:13.10)
37.64/38.47 (1:16.11)
31.90/30.60 (1:02.50)
I suppose I can't be upset with the time. Coming off being sick, heavy training, and heavy lifting, this was a tough race to try to contest. I didn't have any sort of goal time in mind, although I would have liked to have had my BK split under 1:10 and my FR split under 1:00, but my legs were just so heavy.

600 EZ (100 swim/100 kick w/ BD) w/ SNKL

Total: 3400

SHOUT OUT: Trip swam a very respectable 5:37 500 FR as well.

PM SCY Solo @ LRRC "Recovery"

2x
5x100 @ 2:00 FR kick H.A.S. w/ SNKL
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

8x125 @ 2:00 FL kick w/ fins + SNKL
odd: 100 H.A.S./25 UW S-line
even: 25 UW S-line/100 H.A.S.

200 PERFECT STROKE w/ 4/6/2 turns

Total: 3000

AM SCY Solo @ LRRC
PM SCY w/ Trip (sort of*) @ LRRC "I.M. work"
* Trip did 4x100 @ 1:40 @ 500 PACE during my 400 I.M. set

AM Swim:

600 swim (100 FR/100 BK) w/ 4 FL kicks off walls
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x100 @ 1:05 (1:01, 1:03, 1:04, 1:05)
1:05 REST
3x100 @ 1:05 (1:02, 1:04, 1:05)
1:05 REST
2x100 @ 1:05 (1:02+, 1:04+)
1:05 REST
100 @ 1:05 (:59)

5x200 @ 3:00 FR kick on BK 5 FL kicks off all walls w/ fins

Total: 3000

PM Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
3x100 @ 1:40 25 dr/25 swim, work transitions!
1 - FL/BK
1 - BK/BR
1 - BR/FR

"Kind of, sort of Broken 400 I.M."
4x25 @ :25 SMOOTH FL (:13, :14, :14, :15) ~ :57
2x50 @ :50 PACE BK (:32+, :33) ~ 1:06
2x50 @ :50 PACE BR (:34, :35) ~ 1:09
100 @ 1:40 RACE FR (:57)
Total time: ~4:09

400 EZ

Total: 2600

PM Weights @ LRRC
PM SCY Solo @ LRRC "Power/Sprint Day"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
1x8/2x12 S-leg glute (50/90/90#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

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

5x100 @ 1:40 D1-5 (1:05, 1:04, 1:02, 1:00, :58)
100 EZ

4x25 @ 1:00 SPRINT w/ fins + paddles + chute (full closed)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ fins + chute (IIIII)*
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT w/ paddles + chute (IIII)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ chute (III)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT w/ chute (II)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ :45 15M FAST UW FL kick w/ chute (I)
50 @ 2:00 EZ BR kick w/ BD
4x25 @ 1:00 SPRINT NO BREATH

150 FLOAT

Total: 2750

* See attached picture from workout on 1/23/19 for settings.

PM SCY Solo @ LRRC

6x300
2 @ 3:55
2 @ 3:45
2 @ 3:35

3x100 @ 1:55 FR kick w/ BD
200 @ 3:15 breathe every 4 pull w/ SP
3x100 @ 1:45 FR kick w/ BD
200 @ 3:15 breathe every 4 pull w/ SP
3x100 @ 1:35 FR kick w/ BD
200 @ 3:15 breathe every 4 pull w/ SP

4x150 @ 2:15 kick H.A.S. w/ fins + SNKL
odd: FL/FR/FL by 50
even: FR/FL/FR by 50

100 EZ

Total: 4000

PM Weights @ LRRC
PM SCY w/ Trip + Michael @ LRRC "If you cough when you breathe, just don't breathe."

Weights:

1x8/2x12 DB shoulder press (10/25/25#)
1x8/2x12 DB S-arm bicep curl (10/25/25#)
1x8/2x12 DB tricep extension (10/25/25#)
1x8/2x12 DB S-arm row (10/25/25#)
1x8/2x12 DB bench press (10/25/25#)
3x15 hip adductor (70#)
3x15 hip abductor (70#)

Swim:

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

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

12x100 @ 1:30 swim w/ fins
3 - first 25 UW FL kick
3 - second 25 UW FL kick
3 - third 25 UW FL kick
3 - last 25 UW FL kick

200 EZ FR kick w/ BD

Total: 3000

PM SCY w/ Trip @ LRRC "Still feel crappy..."

1200 (200 swim/200 FL kick H.A.S.) w/ fins + SNKL
8x100 @ 1:45 k/sw/dr/bld 2 each stroke I.M.O.

10x200
4 @ 2:30 pull w/ paddles + SNKL
3 @ 2:35 pull w/ SNKL
3 @ 2:30 swim D1-3 (2:21, 2:12+, 2:03+)

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

Total: 4200

PM Weights @ LRRC
PM SCY w/ Trip + Jack @ LRRC "I.M. feeling like crap"

Weights:

1x8/2x12 BB RDL (45/105/105#)
1x8/2x12 BB back squat (45/105/105#)
1x8/2x12 S-leg curl (10/50/50#)
1x8/2x12 S-leg extension (10/50/50#)
1x8/2x12 S-leg glute (30/90/90#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)

Swim:

300 swim every 4th 25 scull w/ SNKL

8x200 @ 2:35
odd: AE FR
even: I.M. D1-4 (2:31, 2:27, 2:23+, 2:23-)

100 EZ

Total: 2000

Feeling like garbage. Can't shake this cold. By the 3rd 200, every time I pushed off under water I was having a coughing fit. Didn't even bother doing another set after the 200s. Just called it a day.