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Calvin S

  1. Friday 2/22/19

    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
    Categories
    Swim Workouts
  2. Thursday 2/21/19

    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
  3. Wednesday 2/20/19

    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
    Categories
    Swim Workouts
  4. Tuesday 2/19/19

    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.
  5. Monday 2/18/19

    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
    Categories
    Swim Workouts
  6. Saturday 2/16/19

    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
    Categories
    Swim Workouts
  7. Friday 2/15/19

    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
    Categories
    Swim Workouts
  8. Thursday 2/14/19

    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
  9. Wednesday 2/13/19

    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
    Categories
    Swim Workouts
  10. Tuesday 2/12/19

    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
  11. Monday 2/11/19

    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
    Categories
    Swim Workouts
  12. Saturday 2/9/19

    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
  13. Friday 2/8/19

    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.

    Updated February 9th, 2019 at 01:14 PM by Calvin S

    Categories
    USA-S Swim Meets / Events
  14. Thursday 2/7/19

    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
    Categories
    Swim Workouts
  15. Wednesday 2/6/19

    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
    Categories
    Swim Workouts
  16. Tuesday 2/5/19

    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.
  17. Monday 2/4/19

    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
    Categories
    Swim Workouts
  18. Sunday 2/3/19

    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
  19. Saturday 2/2/19

    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
    Categories
    Swim Workouts
  20. Thursday 1/31/19

    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.
    Categories
    Swim Workouts
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