View RSS Feed

Calvin S

  1. Saturday 6/23/18

    AM LCM w/ Rinaldo Sintjago (for the 100s) @ LRRC "6 on 5"

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (25 FR/25 BR)
    100 progressive scull w/ buoy + SNKL

    6x50 @ :50 D1-3, 4-6 (:35, :33+, :31+, :37, :34, :32)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    100 EZ

    200 EZ kick w/ fins + BD

    Total: 3000

    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)

    I was unable to swim Thursday in Cincinnati due to thunderstorms, and Friday was the day I drove back to Little Rock. While thinking about practices for the rest of the week on the LONG drive back, I decided to give the "6 on 5" set one more go before taper. I figured I would balance the fact that I feel really worn down from my 10 days of heavy training by wearing my old Blue Seventy full body suit. The suit didn't delay the lactic acid build-up, but it did help me "feel" fast!

    SHOUT OUT to Rinaldo, who was finishing his practice, but decided to jump in and do some 100s with me. First it was, "well, I'll do like two or three." Then he said, "well, one more." Then, "well, one more." Then finally, "well I think I am just going to do the rest of them with you." He was holding 1:03-1:05 on them. It really helped having someone to push me on the back 50 each time!

    Updated June 24th, 2018 at 10:57 AM by Calvin S

    Categories
    Swim Workouts
  2. Wednesday 6/20/18

    AM LCM w/ BASH @ Main Pool “Ten or Ten”

    4x200 @ :10 rest
    Odd: FR
    Even: BK

    3x
    300 @ 5:00
    200 @ 3:15
    100 @ 1:30
    RD1 swim w/ SNKL
    RD 2 pull w/ SNKL
    RD 3 pull w/ SP + SNKL

    8x100 BK
    4 @ 1:50
    4 @ 1:40

    3x
    4x50 @ 1:00 w/ fins + SNKL
    #1-3 alternate 5 FL stroke cycles/5 FR stroke cycles
    #4 kick FL w/ H.A.S.
    300 @ 5:00 kick w/ fins + BD

    8x50 @ 1:00 w/ SNKL
    Odd: B&A drill
    Even: 3/6 drill

    5x300 @ :45 rest “L.A. Freeway”

    6x150 @ 2:40 max kick out UW + 5 BK stroke cycles/rest of each 50 FR

    5x200 @ 2:45 swim w/ paddles + fins + SNKL

    12x100 w/ fins
    2 @ 1:45 kick w/ BD
    2 @ 1:35 swim

    100 EZ

    Total: 10000

    Most Wednesdays in the summer are “ten or ten.” Ten o’clock or 10,000 meters, whichever comes first. Today it was 10,000. We started at 6:30 and finished at 9:40 AM.
    Categories
    Uncategorized
  3. Tuesday 6/19/18

    AM LCM w/ BASH @ Main Pool “Test Set Tuesday”

    300 swim
    8x50 @ 1:10
    Odd: kick 25 on side/25 on back
    Even: swim 25 BK/25 FR

    2x
    5x50 @ 1:10 FAST FR kick w/ BD
    100 @ 2:00 SMOOTH swim

    2x
    5x50 @ :50 FR swim
    Odd: FAST
    Even: SMOOTH
    100 @ 2:30 SMOOTH kick

    150 EZ

    300 DIVE FAST (3:47)
    100 EZ
    200 DIVE FAST (2:30)
    100 EZ
    100 DIVE FAST (1:10)

    4x50 @ :10 rest B&A drill w/ SNKL
    6x50 @ :10 rest pull w/ SNKL last 12.5M scull
    200 EZ

    Total: 3750

    Water temp was probably 85 today due to the hot weather and sun we have had here in Cincinnati the last few days. I felt very lethargic and was unable to get “warmed up” (I was plenty WARM (or hot) by the time I finished the first 300). The dive fast stuff wasn’t very good. I’m finally getting run down from the grind over the past 10 days.
    Categories
    Uncategorized
  4. Monday 6/18/18

    AM LCM w/ BASH @ Main Pool “Tea mine-us thir-tee”
    PM SCY w/ BASH @ Ferris Pool “Why checking pool chemicals is important!”

    AM Swim:

    600 swim
    2x200 @ :10 rest pull w/ paddles
    2x300 @ :10 rest pull w/ SP + SNKL
    4x150 @ 2:40 25 K/25 swim w/ SNKL

    20x100 @ :10 rest STRONG (T-30)
    ^ This was basically a timed 30:00 swim. We were supposed to get as many 100s done as possible within the time allowed. My times were all over the map on this.
    150 EZ

    3x
    5 V.K. FL
    5 FAST FL kicks into fast “Red Line Sprints”

    150 EZ

    6x150 kick w/ fins + BD
    1 @ 3:00 SMOOTH
    2 @ 2:20 FAST (1:50, 1:53, 1:52, 1:49)

    3x
    50 BUF
    50 dive FAST

    100 EZ

    “T-Sprints”
    3x UW FL kick breath at each wall
    3x UW FL kick breath at each wall
    3x FAST FR
    2x FAST FR
    2x FAST FR

    100 EZ

    Total: 5900

    PM Swim:

    500 swim (100 FR/100 BK)
    2x
    100 @ 2:00 SMOOTH FR kick w/ BD
    4x50 @ :50 FAST FR kick w/ BD

    6x50 @ :10 rest swim w/ anti-paddles
    Odd: FR
    Even: BK

    2x
    100 @ 2:00 SMOOTH FR kick w/ BD
    3x50 @ :45 FAST FR kick w/ BD

    Total: 1900

    Somewhere in the middle of that second kick set I started swimming easy. The lifeguards over the weekend did not check and record the chemicals for the pool, and waited until this afternoon to finally call maintenance to take a look at the water. 45 minutes before we got in the water, they had dumped loads of chlorine into the pool effectively shocking it because the Cl was too low. The air quality once we all got kicking was just awful. I decided to bail after the second kick set. I was coughing so bad it was triggering my gag reflex. I doubt the club team stayed in much longer after I got out. It was terrible. What a waste of a practice!
    Categories
    Uncategorized
  5. Sunday 6/17/18

    AM LCM w/ BASH @ M.E. Lyons YNCA “Cuda Classic Day #2”

    Groin still sore today, but still decided to wake up early and get some more racing in.

    400 FR - 4:54.03 (32.7/36.4/36.6/37.2/37.3/37.6/37.9/38.0) - Opening 100 felt great, and I started to feel like I was getting from 3rd gear into 4th gear on the second 100. However then the piano started to fall on my back. I definitely felt labored on the last 150. A combination I am sure of still being out of shape and also being exhausted from last week’s training.

    Total: ~1800

    Four more days of “training camp,” and then I’ll take a rest day on Friday when I drive home.

    Updated June 22nd, 2018 at 05:27 PM by Calvin S

    Categories
    Uncategorized
  6. Saturday 6/16/18

    AM LCM w/ BASH @ M.E. Lyons YMCA “Cuda Classic Day #1”

    Had a good warm up at this meet and was really looking forward to seeing how I raced after a week of heavy training. However, while warming up for the 100 BR, I felt my groin start to go. Bummer. Had to scratch the event. Really thought I had done a good job with strengthening and conditioning my hip adductors and abductors, but it appears I need to work harder at this.

    200 FR - 2:17.05 (31.5/34.5/35.6/35.7) - Missed my first turn and really lost my kick the last 40 meters. It’s the fastest time I have gone this season, but not by much. I was expecting a little better out of myself in this event.

    Total: ~ 1600

    Updated June 22nd, 2018 at 05:27 PM by Calvin S

    Categories
    Uncategorized
  7. Friday 6/15/18

    AM LCM w/ BASH @ Main Pool “BEST AVG...BK?”
    PM SCY w/ BASH @ Ferris Pool “Home Movies and Power Showers”

    AM Swim:

    400 swim every 4th 25 scull

    6x50 @ :10 rest BK
    Odd: 25 double arm/25 fist drill
    Even: kick in S-line

    6x50 @ :10 rest BR
    Odd: kick 25 on stomach/25 on back
    Even: 25 clap drill/25 splash drill

    6x50 @ :10 rest FL
    Odd: 25 swim/25 drill
    Even: 25 drill/25 swim

    4x FR kick w/ fins + BD
    150 @ 2:45 SMOOTH
    3x50 FAST
    RD1/RD2 @ :50
    RD3 @ :45
    RD4 @ :40

    200 EZ

    10x100 @ 1:50 BK BEST AVG(1:30, 1:30, 1:30, 1:31, 1:31, 1:31, 1:34, 1:34, 1:31, 1:27)

    300 @ :15 rest pull w/ SNKL every 4th 25 scull
    2x200 @ :10 rest pull w/ SP + SNKL

    10x50 @ 1:05 FR BEST AVG (:33, :35, :35, :36, :35, :35, :34, :34, :33, :32)
    5x50 @ :10 rest EZ

    5x “Red Line Sprints” (10M Burst from a dive)
    2 - kick
    3 - swim (5.4, 5.6, 5.6)

    “T-Sprints”
    3x FAST FR
    3x FAST I.M.O.
    3x UW w/ breath at each wall
    2x UW no breath
    3x UW no breath

    150 EZ

    Total: 5300


    PM Swim:

    500 “Warm-up I.M.”
    4x125 @ :10 rest I.M. double each stroke once
    2x
    2x75 @ :10 rest swim w/ anti-paddles
    #1 - FR
    #2 - I.M. no FR
    100 @ :15 rest I.M. PINK (1:11, 1:09)

    4x200 @ 3:00 kick w/ zoomers
    Odd: FL
    Even: FR
    2 w/ short board
    2 on back in S-line
    100 EZ

    Video Work

    “Power Shower”
    4x (1 RD each stroke)
    25 build
    3x Fill bucket and hold above head while it drains out the holes in the bottom
    25 FAST
    100 EZ

    3x100 @ :10 rest 25 scull/75 pull w/ SNKL

    3x
    25 DIVE FAST
    3x Fill bucket and hold above head while it drains out the holes in the bottom
    25 PUSH FAST
    50 EZ

    3x100 @ :10 rest 25 scull/75 pull w/ SNKL

    200 EZ

    Total: 4100
    Categories
    Uncategorized
  8. Wednesday 6/13/18

    AM LCM w/ BASH @ Main Pool
    PM SCY w/ BASH @ Ferris Pool “Ugh, more kicking!”

    AM Swim:

    3x300 @ :15 rest
    #1 - FR
    #2 - 50 BK/50 FR
    #3 - I.M. (100 I.M.s)

    12x200 @ 3:30
    2 SMOOTH w/ SNKL
    1 STRONG D1-4 (2:52, 2:42, 2:34, 2:26)

    4x250 @ 4:00 kick H.A.S. w/ fins + SNKL

    18x150
    2 @ 2:30 FR SMOOTH
    1 @ 3:00 BK focusing on perfect stroke

    Total: 7000

    PM Swim:

    400 swim (100 FR/100 BK)
    7x100 I.M.
    1 @ :10 rest kick
    1 @ :10 rest droll
    5 @ 1:35 D1-3, 4-5 (1:20, 1:16, 1:11, 1:16, 1:10)

    3x
    200 @ 4:00 SMOOTH FR kick w/ BD
    8x25 FAST FR kick w/ BD
    RD1 @ :30
    RD2/RD3 @ :35

    100 EZ

    Total: 2400

    Updated June 14th, 2018 at 08:47 PM by Calvin S

    Categories
    Uncategorized
  9. Tuesday 6/12/18

    AM LCM w/ BASH @ Main Pool “I came to KICK @$$ and chew bubblegum”

    300 swim
    6x150
    2 @ 2:45 BK
    2 @ 2:40 I.M no FR
    2 @ 2:35 FR

    2x
    4x50 FR kick w/ BD
    1 @ 1:10
    1 @ 1:05
    1 @ 1:00
    1 @ :55
    :30 REST

    5x
    4x100 @ 1:45 PINK
    6x50 @ 1:05 FAST FR kick w/ BD
    1:30 REST after RD 1 and 2
    :30 REST after RDs 3, 4, 5
    RD 1/2 no fins
    RD 3/4/5 w/ fins (+ SNKL on 100s)

    4x100 @ :10 rest EZ

    Total: 5900

    Updated June 12th, 2018 at 10:07 AM by Calvin S

    Categories
    Uncategorized
  10. Monday 6/11/18

    AM LCM w/ BASH @ Blue Ash YMCA Main Pool “I.M. Mornings”
    PM SCY w/ BASH @ Ferris Pool “Doin’ work”

    AM Swim:

    600 Swim
    3x200 kick @ 5:00
    #1 - S-line in back
    #2 - Board
    #3 - Snorkel (50 FR S-line/50 FL H.A.S.)

    ALL PULL w/ SNKL @ :10 rest
    50 w/ paddles
    100 w/ paddles
    150 w/ paddles
    200 w/ paddles
    250 w/ SP
    300 w/ SP
    350 w/ SP
    400 no paddles

    4x
    300 (200 IM drill/sw / 100 FR)
    6x50 @ 1:10/1:15 (BR) FAST IMO by RD

    5x50 @ 1:00 EZ
    3x
    5 fast FL VKs in streamline
    5 fast FL kicks off wall
    200 EZ

    200 IM broken :20 @ 50 (2:40)
    10 T-sprints (2 UW/3 Fast FR x2)
    150 EZ

    Total: 6200

    PM Swim:

    600 (100 FR swim/100 FR kick w/ BD)

    2x
    8x100 @ :10 rest 2 FR/2 I.M.
    odd: w/ anti-paddles
    even: swim
    2x
    6x50 @ :50 FR kick w/ BD
    100 @ 2:00 EZ

    2x500 @ :30 rest pull w/ SNKL
    done as follows:
    25 scull/25 pull
    25 scull/50pull
    25 scull/75 pull
    25 scull/100 pull
    25 scull/125 pull

    4x
    3x50 @ :20 rest (33 FAST/17 EZ)
    100 EZ

    4x100 @ 1:30 SMOOTH

    Total: 6200

    Updated June 12th, 2018 at 06:58 PM by Calvin S

    Categories
    Uncategorized
  11. Sunday 6/10/18

    AM LCM w/ Blue Ash YMCA @ Miami University of Ohio "BASH/PCY Summer Classic Day #3" (or Day #1 for me)

    Back in Cincinnati visiting my folks. Due to trip preparations and an untimely thunderstorm/power outage, I was unable to swim Friday. I was travelling all day Saturday so no swimming that day either. I was a little apprehensive about how I might swim having not touched the water since Thursday morning and coming off a 9 hour drive in the car, but I was pleasantly surprised.

    100 FR - 1:00.54 (28.85/31.69) - I was a little slow on my start, and flipped 6th at the wall, but really came charging home on the back half to finish second in the heat. Kick felt great. I need to be more aggressive going out. My lifetime best in the event is only 58.2, so I am going to aim to beat that when I shave and taper.

    100 BR - 1:19.04 (36.55/42.49) - This was my throw away event. I haven't raced breaststroke in 4 years. Felt in control for the first 50 (but not that fast). Definitely lost my catch and stroke and sank really low in the water on the last 40 meters. While my freestyle is coming along nicely, my breaststroke is going to need a lot of work in the coming months to get back to racing shape.

    Total: 3000

    I am in Cincinnati for two weeks and will be using it as a mini training camp with the club team. I am entered in another meet for next weekend.
  12. Thursday 6/7/18

    AM SCY Solo @ LRRC "Breaststroke is the best stroke"

    400 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins + SNKL
    2x150 @ 2:00 pull w/ paddles breathe 2-4-6 by 50

    6x50 @ 1:05 BR kick w/ BD
    8x25 @ :30 BR swim w/ upside down paddles + fins (dolphin kick, focusing on forearm catch)
    4x75 @ 1:30 BR swim w/ 1/2/3 pullouts by 25

    200 EZ

    Total: 2000
    Categories
    Swim Workouts
  13. Wednesday 6/6/18

    PM LCM Solo @ LRRC "Short Axis of Evil"
    CORE7 post swim

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

    10x50 @ 1:10 pull w/ SP + buoy + SNKL (25 BR/25 FR)

    3x100 @ 2:30 "Rouse 100s" w/ fins
    8x50 @ 1:00 FL w/ fins
    odd: 25 R-arm/25 L-arm
    even: STRONG swim, breathing every 4 and focusing on keeping head still
    3x100 @ 2:30 "Rouse 100s" w/ fins

    Total: 3300

    CORE7:

    Single-leg V-up (RD3 switched to :30 v-up/:30 toe-touch)*
    Incline knees-to-chest w/ arms above head*
    Full body crunch*
    Side plank hip dips (switch sides every :30)
    Mountain climbers w/ gliding discs (RD3 switch to low body plank Spider-mans)
    Side crunches (switch sides every :30)
    High plank to bird-man **

    *added 25# plate for RD2 and RD3
    ** add 1 push-up after each bird-man on RD2, 2 push-ups on RD3

    Updated June 7th, 2018 at 03:01 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Tuesday 6/5/18

    PM LCM Solo @ LRRC "800 PACE work"

    400 swim
    4x150 @ 2:30 k/dr/sw w/ fins + SNKL
    10x50 @ :55 swim w/ SP
    4x100 @ 2:30 "Rouse 100s" w/ fins
    100 EZ

    400 @ 6:40 pull w/ paddles + SNKL (4 of the 50s must be faster than rest of 400)
    6x100 @ 1:30 D1-3, 4-6 to 800 PACE (1:22, 1:18+, 1:13-, 1:20, 1:17, 1:12)
    300 @ 5:00 pull w/ paddles + SNKL (3 of the 50s must be faster than rest of 300)
    4x100 @ 1:25 #2 and #4 @ 800 PACE

    300 EZ kick w/ fins + BD (50 FR/50 FL)

    Total: 4000
    Categories
    Swim Workouts
  15. Monday 6/4/18

    AM SCY Solo @ LRRC

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins + SNKL
    2x150 @ 2:10 swim w/ SP Desc. by 50s

    3x
    3x100 @ 1:45 FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    200 EZ

    Total: 3500

    Got up at 5:15 this morning to get in an early kick workout so I could double this afternoon, but then I got lazy and never went back for the second workout :/

    Usually on Mondays I am coming off playing 2 soccer games on Sunday evening, as was the case today. I just kept the kick at a smooth interval rather than trying to push the envelope.
    Categories
    Swim Workouts
  16. Saturday 6/2/18

    AM SCY Solo @ LRRC “Lactic Hold”

    400 swim (200 FR/200 BK)
    300 pull w/ paddles + SNKL
    200 kick w/ BD (25 FR/25 BR)
    100 progressive scull w/ buoy + SNKL

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

    100 EZ

    2x
    4x25 @ :10 rest 12.5 FAST UW FL kick/12.5 EZ
    100 @ 2:00 FAST (:55-, :54+)
    3x100 @ 1:15 lactic hold
    2:00 REST

    400 EZ kick w/ fins + BD (100 FL/100FR)

    Total: 3000

    Didn’t have long to workout today. Wanted to swim short course yards, and wanted to beat the heat and the crowds at the pool. I had deal with both anyways, and it got to a point that trying to do 1-2 more rounds of the set was going to be near impossible, so I called it quits and warmed down. Somewhat of a shame since I was really feeling good on the fast swims. Also had meant to do the kick with my parachute. Unfortunately it broke on #2 of the first round. The thing was almost 10 years old, and has broken in the past and I have fixed it, but now the actual chute broke off from the nylon harness and is beyond repair.

    Updated June 4th, 2018 at 10:43 AM by Calvin S

    Categories
    Swim Workouts
  17. Friday 6/1/18

    PM LCM Solo @ LRRC "Just clownin' around"

    9x100
    4 @ 1:40
    3 @ 1:30
    2 @ 1:20

    3x100 @ 2:30 "Rouse 100s" w/ fins (because nothing says long course swimming like some Rouse 100s!)

    400 SMOOTH

    Total: 1600

    Just wanted to kill some time before I got my kids out of daycare and took them to the pool. Didn't really show up with a plan of action. Really just wanted to see if I could complete any Rouse 100s. They were tough, but doable. Will work more into practice next week.
    Categories
    Swim Workouts
  18. Thursday 5/31/18

    PM LCM Solo @ LRRC
    TBC post swim

    4x w/ fins + paddles + SNKL
    150 swim
    100 kick
    50 scull

    6x100 @ 2:10 FR kick w/ BD light D1-3, 4-6
    8x50 @ 1:00 BK pull w/ SP

    6x100 @ 1:40 FR swim D1-3, 4-6 (1:23, 1:18, 1:12, 1:20, 1:16, 1:12)
    8x50 @ :50 FL kick w/ fins + BD

    8x50 w/ paddles + SNKL
    odd @ 1:00 swim w/ upside down paddles
    even @ :40 swim w/ paddles

    100 EZ

    Total: 3700

    Total Body Conditioning class:

    2x
    :45 "slide arm" push-ups w/ floor pad under right hand (slide hand out on down and back in on up)
    :45 table top push-ups
    :45 "slide arm" push ups w/ floor pad on left hand
    1:00 REST

    2x
    :45 table top row right arm alternating low row (pull by ribs)/high row (pull by shoulder) w/ 15# dumbbell
    :45 squat and bounce (3x) w/ 15# dumbbell
    :45 table top row left arm
    1:00 REST
    (RD2 - table top row was with knees off ground)

    "Urban Assault" (3:00 continuous movement, change exercises on command)
    -reverse lunges w/ 15# dumbbell above head
    - side burpees (jump laterally instead of up and down)
    - "rainbow makers" (basically squat and then swing dumbbell in a rainbow motion from one side to the other) w/ 15# dumbbell

    8:00 to complete:
    25 sit-ups
    25 plank rotations (25 each side)
    20 sit-ups
    25 plank rotations
    15 sit-ups
    25 plank rotations
    10 sit-ups
    25 plank rotations
    5 sit-ups
    25 plank rotations
    hold plank for any remaining time (I had to hold plank for 90 seconds...)

    "Urban Assault"

    Stretching
  19. Wednesday 5/30/18

    PM LCM w/ Blair (for warm down!) @ LRRC
    CORE7 after swim

    600 w/ fins + SNKL (300 sw/200 kick in S-line/100 progressive scull)
    4x50 @ :50 D1-4 (:39, :37, :35, :33)
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:50 1st 50 STRONG
    2x150 @ 2:10 2nd 50 STRONG
    3x100 @ 1:20 last 25 FAST w/ fins
    2:00 REST

    8x50 @ :10 rest
    odd: FR kick w/ BD
    even: FR pull w/ BD

    Total: 3000

    CORE7 (7 exercises (or 13 in this case!!) done for 1:00 each, 3 times, :30 rest between each exercise RD1, :20 for RD2, :10 for RD3)
    (each couplet was :30 each exercise)

    crunch/full body crunch*
    toe touch*/flutter kick*
    single leg V-ups*/reverse crunches
    Russian twists*/sit ups*
    mountain-climbers**/fire hydrants**
    1/2 burpees***/table-top push-ups
    plank rotations

    * done with 25# plate for RD2 and RD3
    ** dropped mountain-climbers and just did fire hydrants for RD3 (with knees hovering above ground)
    *** full burpees on RD3

    Felt very sluggish today in the water. Plan to double tomorrow, with maybe a kick set and then some recovery. I feel like I need it!

    Updated May 31st, 2018 at 09:08 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Tuesday 5/29/18

    AM SCY Solo @ LRRC
    PM LCM w/ Blair Bish @ LRRC "USRPT?"

    AM Swim:

    500 (100 FR/25 progressive scull)
    5x100 @ 1:20 PINK pull w/ SP + SNKL
    20x25 @ :40 kick w/ SNKL
    #1 - UW FL
    #2 - H.A.S. FL
    #3 - UW FR
    #4 - S-line FR

    3x (All FR kick w/ BD)
    25 @ :25 FAST
    25 @ :45 EZ
    50 @ :50 FAST
    25 @ :45 EZ
    75 @ 1:15 FAST
    25 @ :45 EZ
    100 @ 1:40 FAST
    25 @ 1:35 EZ

    300 swim opposite fin + opposite paddle + SNKL (switch every 50)

    Total: 3000

    PM Swim:

    300 swim
    6x50 @ 1:00 k/dr/sw w/ fins + SNKL
    3x100 @ 1:30 D1-3 (1:20, 1:16, 1:12)
    100 EZ

    4x50 @ 1:10 BEST AVG (:31, :32, :31+, :32)
    1:10 REST
    4x50 @ 1:10 BEST AVG (:32, :33, :32+, :33)
    1:10 REST
    4x50 @ 1:10 BEST AVG (:32, :33, :32+, :32+)

    6x100 @ 1:20 swim w/ paddles + fins + SNKL

    200 EZ kick FR/BR by 50 w/ BD

    Total: 2400

    Blair is doing USRPT training this summer, and so he was doing this set (his first LCM practice of the summer) to set some benchmarks. He invited me along to give him someone to race.
    Categories
    Swim Workouts
Page 1 of 26 1234511 ... LastLast