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Calvin S

  1. Friday 9/21/18

    PM SCY Solo @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 25 dr/25 swim
    Odd: FR
    Even: FL

    4x300 @ 3:30 D1-4 pull w/ paddles + SNKL (3:22+, 3:19, 3:18, 3:16)

    100 EZ

    Total: 3100
    Categories
    Uncategorized
  2. Thursday 9/20/18

    PM LCM w/ Trip @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:10 D1-2 pull w/ SP + SNKL
    4x50 @ :50 FR kick w/ fins + BD
    4x25 @ :30 V.S.

    4x100 @ 1:20
    1:20 REST
    3x100 @ 1:20
    1:20 REST
    2x100 @ 1:20
    1:20 REST
    100 @ 1:20

    5x100 @ 1:40 pull w/ paddles
    Odd: breathe every 4
    Even: breathe every 6

    Total: 2500
    Categories
    Uncategorized
  3. Wednesday 9/19/18

    PM LCM Solo @ LRRC

    1000 SKIPS

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    6x100 @ 1:40 FL kick w/ fins + BD

    5x200 @ 2:50 D1-5 pull w/ paddles + SNKL (2:42, 2:40, 2:34, 2:30, 2:25)

    100 EZ

    Total: 3100
    Categories
    Uncategorized
  4. Tuesday 9/18/18

    PM LCM w/ Trip + Jack @ LRRC "Trip likes fifties"

    4x w/ SNKL
    100 @ :05 rest swim
    75 @ :05 rest kick
    odd RDs: FR S-line
    even RDs: FL H.A.S.
    50 @ :05 B&A drill
    25 @ :10 rest scull

    4x150 @ 2:15 pull w/ paddles + SNKL

    20x50 @ :50
    odd: SMOOTH
    even: in pairs: 2 @ 800 PACE + 2, +1, PACE, +1, PACE (:36 [oops!], :35, :34, :34-, :33, :33, :34, :34-, :33-, :32+)

    200 EZ kick w/ fins + BD

    10x50 @ :50
    2 @ 800 PACE + 1 (:32+ [oops!], :34-)
    2 SMOOTH
    2 @ 800 PACE (:33-, :33-)
    2 SMOOTH
    2 @ 800 PACE - 1 (:32-, :31+)

    200 EZ

    Total: 3500
    Categories
    Swim Workouts
  5. Monday 9/17/18

    PM LCM w/ Trip @ LRRC

    2x300 @ :10 rest FR long and smooth

    100 @ 1:30 kick w/ fins (10 UW FL kicks off every wall)
    200 @ 3:00 kick w/ fins (10 UW FL kicks off every wall)
    300 @ 4:30 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 kick w/ fins (10 UW FL kicks off every wall)
    400 @ 6:00 pull w/ paddles + SNKL
    300 @ 4:30 pull w/ paddles + SNKL
    200 @ 3:00 pull w/ paddles + SNKL
    100 @ 1:30 pull w/ paddles + SNKL

    100 EZ

    Total: 2700
    Categories
    Uncategorized
  6. Thursday 9/13/18

    PM LCM w/ Trip @ LRRC "Trip turns back the hands of time, and finds his threshold."

    2x w/ fins + SNKL
    150 swim
    100 FR kick H.A.S.
    50 B&A drill

    4x25 @:30
    build/ez
    ez/build
    ez
    build

    5x100 @ 1:30
    50 @ 1:30 EZ
    5x100 @ 1:25
    50 @ 1:25 EZ
    5x100 @ 1:20

    300 EZ

    Total: 2600

    SHOUT OUT: Trip, who pushed himself to the limit making 1:20. He went 1:14, 1:17, 1:18, 1:18, 1:18 <-- that last one with an open turn.
    Categories
    Swim Workouts
  7. Wednesday 9/12/18

    PM LCM w/ Trip + Jack @ LRRC

    2x w/ fins + SNKL
    150 swim
    100 kick H.A.S.
    50 B&A drill

    4x100
    1 @ 1:30
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    9x200 @ 3:00
    3 - D1-3 (2:45, 2:39, 2:31)
    3 - kick w/ fins
    3 - D1-3 (2:40, 2:33, 2:26)

    100 FR breathe every 5
    100 BK EZ

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

    PM LCM w/ Trip + Jack @ LRRC

    2x
    400 5 FL kicks off ALL walls, every 4th 25 scull w/ SNKL
    4x150 @ 2:30 k/dr/bld w/ fins
    odd: BK
    even: FR

    36x50 @ :50 FR
    3 SMOOTH (held :37s until about halfway point, then dropped down to :36s and :35s)
    1 @ 800 PACE (:33- to :33 mid on all but the last one, where I was :31 mid)

    6x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    Total: 4400

    SHOUT OUT: Trip, who pushed me on all the SMOOTH ones, and then came out swinging on #36, going a respectable :33 mid.
    Categories
    Swim Workouts
  9. Monday 9/10/18

    PM LCM Solo @ LRRC

    800 (300 swim/100 kick)
    600 (200 pull/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    2x
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 2:00 "Rouse 100s" w/ fins

    4x50 @ :50 DPS perfect stroke

    Total: 3600
    Categories
    Swim Workouts
  10. Wednesday 9/5/18

    PM LCM w/ Trip @ LRRC

    4x w/ SNKL
    100 swim
    75 FR kick H.A.S.
    50 B&A drill
    25 scull
    :30 rest

    3x
    300 @ 4:30 FR kick H.A.S. w/ fins + SNKL
    3x100 @ 1:40 FR kick H.A.S. D1-3 w/ fins + SNKL

    4x50 EZ

    Total: 3000
    Categories
    Swim Workouts
  11. Tuesday 9/4/18

    PM LCM w/ Trip + Jack @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    5x100 @ 1:30 BK k/sw/dr/bld w/ fins
    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x75 @ 1:30 kick H.A.S. alternate 50 FL/50 FR w/ fins + SNKL

    10x100 @ 1:40
    odd: FR
    even: BK

    Total: 3400

    Updated September 5th, 2018 at 08:13 AM by Calvin S

    Categories
    Swim Workouts
  12. Saturday 9/1/18

    PM LCM w/ Trip + Dr. J @ LRRC

    1000 SKIPS

    3x
    200 @ 2:40 FR kick in S-line on back w/ 10 UW FL kicks off each wall w/ fins
    2x100 @ 1:40 FL kick w/ fins + BD

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    8x150 @ 2:10
    4 - D1-4 pull w/ SP + SNKL (1:59, 1:56+, 1:54, 1:49)
    4 - D1-4 swim (1:59+, 1:57, 1:53, 1:46)

    100 EZ

    Total: 4600

    SHOUT OUT: Trip Strauss...first time holding under 1:30/100 since returning from injury. "Don't call it a comeback!" - LL Cool J
    Categories
    Swim Workouts
  13. Thursday 8/30/18

    PM LCM w/ Trip + Jack @ LRRC "Quality over quantity"

    400 swim
    4x50 @ 1:00 25 B&A drill/25 swim w/ SNKL

    8x100 @ 2:00
    3 - D1-3 (1:13, 1:12, 1:10)
    5 - BEST AVG (1:08-, 1:07+, 1:08, 1:08+, 1:07)

    5x100 @ 1:40 FR breathe every 4 pull w/ SP

    100 EZ

    Total: 2100

    SHOUT OUTS: Trip and Jack. They did 10x100 BEST AVG. I got in late so I needed to warm up first :/
    Categories
    Swim Workouts
  14. Wednesday 8/29/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    600 swim every 4th 25 scull w/ SNKL
    6x100 @ 1:40 k/sw/dr/bld w/ fins
    odd: FL
    even: FR
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x100 @ 1:25

    4x100 @ 2:00 "Rouse 100s" w/ fins

    5x100 @ 1:20

    100 EZ

    Total: 3100

    CORE7:
    - full body crunch/weighted toe reach (RD1), weighted toe touch knees bent (RD2/RD3) w/ 10# db
    - Statue of Liberty sit-ups switch at :30 w/ 10# db
    - weighted crunch/weighted sit-up (RD1), reverse order (RD2/RD3) w/ 10# db
    - knee tucks/knee tuck and up (RD2/RD3 w/ 10# db held above head)
    - reverse crunch (RD1), reverse crunch/hip raise (RD2/RD3)
    - plank jacks (RD1), half burpee to 4x plank jacks (RD2), half burpee w/ push-up + 4x plank jack in the "down" position of push-up (RD3)
    - plank rotations (RD1/RD2), plank w/ 10# db on back (RD3)
  15. Tuesday 8/28/18

    PM LCM w/ Trip and Jack @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 @ 1:00 kick w/ fins + SNKL
    odd: FL H.A.S.
    even: FR in S-line
    2x150 @ 2:10 swim D1-2 w/ SP

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL
    3 - swim 12.5M UW kick off every wall
    3 - swim D1-3 (2:38, 2:33+, 2:24)

    100 EZ
    2x100 @ 1:45 @ TARGET MIDDLE 200 OF 400 PACE (1:08+, 1:07+)
    200 EZ

    Total: 4500
    Categories
    Swim Workouts
  16. Monday 8/27/18

    PM LCM w/ Trip @ LRRC

    2x
    300 swim 4/6/2 turns
    2x150 @ 2:30 FR k/dr/sw w/ fins + SNKL
    6x50 FR swim w/ SP
    RD1 @ :50
    RD2 @ :45

    4x100 @ 1:40 FL kick w/ fins + BD

    9x100 @ 1:40 FR breathe every 6 pull w/ paddles

    Total: 3100
    Categories
    Swim Workouts
  17. Saturday 8/25/18

    PM LCM Solo (warm-up) and w/ Trip (main set) @ LRRC "Trip's Freestyle brings out the best in my Individual Medley"

    2x
    400 swim every 4th 25 scull w/ SNKL
    2x150 @ 2:30 BK k/dr/sw w/ 10 FL kicks off every wall w/ fins
    6x50 FR swim w/ SP
    2 @ :50
    2 @ :45
    2 @ :40

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

    36x50 @ :50
    4 - AE FR 4/6/2
    4 - I.M.O. as "Broken I.M" descend the total I.M. time 1-4
    #1 - :35/:42/:45/:36 (2:38)
    #2 - :33/:41/:42/:37 (2:33)
    #3 - :32/:40/:41/:34 (2:27)
    #4 - :32/:39/:40/:32 (2:23)
    * After the 3rd I.M., I did the next 8 FR and finished with 4 I.M., instead of going FR/I.M./FR
    ** Trip did all 36 FR

    6x100 @ 1:40 FR breathe every 4 pull w/ paddles

    Total: 4800
    Categories
    Swim Workouts
  18. Friday 8/24/18

    PM LCM Solo @ LRRC "Mental Health Day"

    1000 swim w/ fins + paddles + SNKL
    800 kick 100 FL/100 FR w/ fins + BD

    100 @ 1:30 I.M.
    200 @ 3:00 I.M.
    100 EZ

    Total: 2200
    Categories
    Swim Workouts
  19. Thursday 8/23/18

    PM LCM 1/2 Solo 1/2 w/ Trip @ LRRC "Felt like I was swimming through pudding."

    2x
    400 swim every 4th 25 scull w/ SNKL
    12x25 @ :30 w/ fins
    odd: FL UW kick N.S.
    even: FL swim SMOOTH
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:40 FR kick w/ fins + BD

    8x200 @ 3:00
    odd: FR SMOOTH
    even: I.M. D1-4 (2:54, 2:49, 2:45+, 2:41)

    8x100 @ 1:40 FR swim w/ opp fin + opp paddle + SNKL

    Total: 5000
    Categories
    Swim Workouts
  20. Wednesday 8/22/18

    PM LCM Solo @ LRRC

    400 swim w/ 4/6/2 turns
    300 pull w/ paddles + SNKL
    200 FL kick w/ fins + BD
    100 progressive scull w/ buoy + SNKL

    6x200 @ 3:00 kick w/ fins 10 UW FL kicks off every wall

    8x100 @ 2:00 pull w/ paddles
    4 - 50 BR/50 FR
    4 - 50 BK/50 FR

    2x100 @ :20 rest EZ kick w/ fins + BD
    50 EZ
    50 SMOOTH NO BREATH

    Total: 3300
    Categories
    Swim Workouts
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