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Calvin S

  1. Saturday 8/18/18

    AM SCY Solo @ LRRC

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    2x200 @ 2:40 D1-2 by 200 and RD pull w/ paddles + SNKL
    RD1: 2:30, 2:28
    RD2: 2:18, 2:07

    50 @ :50 FR kick w/ BD
    :25 REST
    2x50 @ :50 FR kick w/ BD
    :25 REST
    3x50 @ :50 FR kick w/ BD
    :25 REST
    4x50 @ :50 FR kick w/ BD

    100 EZ

    Total: 2600
    Categories
    Swim Workouts
  2. Friday 8/17/18

    AM SCY Solo @ LRRC
    PM SCY w/ Doug and Dr. J @ LRRC "When Trip Strauss is away, it's short course yards all day!"

    AM Swim:

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

    2x
    50 @ :40
    100 @ 1:20
    150 @ 2:00
    200 @ 2:40
    D1-4 by distance
    :20 REST
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    1:00 REST
    RD1: 50 FL, 100 FL/BK, 150 FL/BK/BR, 200 I.M. (2:24)
    RD2: 50 FR, 100 BR/FR, 150 BK/BR/FR, 200 I.M. (2:22+) w/ 4/6/2 turns on all FR

    6x100 @ 1:30 FL kick w/ fins + BD
    200 EZ 4/6/2 turns

    Total: 3200

    PM Swim:

    1000 SKIPS

    8x75 @ 1:45 "Claire Lockridge Set"**
    4 - FR
    4 - FL

    100 EZ

    Total: 1700

    ** Claire Lockridge Set is a breath control set developed by the Arizona team. It is named after one of their distance swimmers who was unable to complete the set properly for years (until her senior year, or so Blair Bish tells me). The format is as follows:
    75 w/ 5 breaths max/4 breaths max/3 breaths max by 25
    75 w/ 4 breaths/3 breaths/2 breaths
    75 3-2-1
    75 2-1-0
    Since it was Friday Fly Day, I tried the second four FL. To be fair, I counted the breath at the turn as one of the breaths for each 25, so it actually looked more like this on the second four:
    75 4-3-3
    75 3-2-2
    75 2-1-1
    75 1-0-0
    Categories
    Swim Workouts
  3. Thursday 8/16/18

    PM LCM Solo @ LRRC "Total Body Conditioning from Hell"
    TBC post swim

    2x
    400 swim w/ fins + paddles + SNKL
    6x50 @ 1:00 k/dr/sw
    RD1: 3 FL, 3 BK
    RD2: 3 BR, 3 FR
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP

    5x100 @ 1:25 (1:20, 1:20, 1:21, 1:19, 1:19)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:14, 1:15, 1:14, 1:16, 1:18+)
    50 @ 1:20 EZ
    5x100 @ 1:15 (1:11+, 1:12, 1:13, 1:13, 1:13+)

    100 EZ

    Total: 3700

    TBC:

    6:00 to get as many rounds and as high as possible:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 5x each exercise, then go to 10, then 15, and so on.
    Results: made it to the 19th rocket push-up out of 20

    2x
    :45 weighted crunch w/ 10# db
    :45 full body crunch w/ 10# db
    :45 elbow-to-knee oblique crunch (switch leg/arm halfway)
    1:00 REST

    2x
    :45 reverse lunge w/ 10# db
    :45 kong w/ 10# db
    :45 mountain climbers w/ floor pads
    :45 kong w/ 10# db
    :45 reverse lunge w/ 10# db
    1:00 REST

    7:00 to try and finish:
    - rocket push-up
    - hammer curl to shoulder press w/ 10# db
    - half burpee
    - froggers
    ** start at 20x each exercise, then go to 15, then 10, then 5.
    Results: only person to finish, and with ~ :25 to spare.
  4. Wednesday 8/15/18

    PM LCM w/ Trip and Jack Gooding @ LRRC "I don't swim for Top Tens, I swim for blog shout-outs" - Trip Strauss
    CORE7 post swim

    1000 SKIPS
    3x200 @ 3:00 kick 1st/5th 25 UW w/ fins

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL (2:38, 2:35, 2:36, 2:37)
    3 - swim 12.5M kick off every wall
    3 - 4/6/2 turns D1-3 (2:37, 2:30, 2:20)

    100 EZ

    Total: 3700

    CORE7:
    RD1 & RD2:
    - plank/plank reach (RD2 w/ 10# db)
    - plank rotations
    - moving plank
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :15)
    - reverse lunge to hop
    - elevated flutter kicks/elevated scissor kicks (RD2 w/ 10# db held above head)
    - floor wipers (RD2 w/ 10# db held above head)

    RD3:
    - half burpees
    - reverse crunch
    - weighted crunch w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (switch arms every :30)
    - reverse lunge w/ 10# db above held above head
    - elevated flutter kicks/elevated scissor kicks w/ 10# db held above head
    - floor wipers up and over w/ 10# db held above head

    SHOUT OUT: To everybody I beat today (Trip Strauss and Jack Gooding), and everybody I would have beaten today if they had raced me (Doug Martin). Thanks for making me [look] better!
  5. Monday 8/13/18

    PM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 k/dr/sw I.M.O. w/ fins
    **BR done as 50 FL kick on back/50 BR w/ FL kick/50 BR w/ FR kick

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:20 D1-3 (1:16, 1:13, 1:10)
    300 @ 4:30 breathe 2-4-6 by 50 pull w/ paddles

    Total: 3000
    Categories
    Swim Workouts
  6. Saturday 8/11/18

    AM SCY Solo @ LRRC "Return to Relaxing Recovery"

    300 swim (100 FR/50 BK)
    300 pull w/ paddles + SNKL
    200 swim (50 FR/50 BK)
    200 FR kick every 3rd 25 BR w/ BD
    100 swim BK
    100 progressive scull w/ buoy + SNKL

    4/6/2 off ALL WALLS:
    3x100 @ 1:20
    2x100 @ 1:15
    100 @ 1:10
    1:00 REST
    100 @ 1:20
    3x100 @ 1:15
    2x100 @ 1:10
    1:00 REST
    2x100 @ 1:20
    100 @ 1:15
    3x100 @ 1:10

    100 EZ

    Total: 3100

    Updated August 11th, 2018 at 02:22 PM by Calvin S

    Categories
    Swim Workouts
  7. Friday 8/10/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    400 swim
    3x100 @ :20 rest FL k/sw/dr/bld

    10x200 @ 3:00 w/ fins
    4 - add-on FL to front D1-4 (2:13+ on 200 FL)
    2 - 100 FL kick w/ BD/100 FR swim
    4 - add-on FL to back D1-4 (2:17 on 200 FL)

    4x100 @ 1:40 FR breathe every 4 w/ 4/6/2 turns
    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  8. Thursday 8/9/18

    PM LCM w/ Trip @ LRRC "Best Average"

    1000 SKIPS
    8x50 @ :55 swim focusing on catch and finish w/ SP + SNKL

    3x
    300 @ 4:30 SMOOTH w/ 4/6/2 turns
    3x100 @ 1:40 BEST AVG
    RD1: 1:06+, 1:06+, 1:06+
    RD2: 1:07, 1:08-, 1:07+
    RD3: 1:08+, 1:07+, 1:07
    **:30 REST after RD2

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

    Total: 4000

    SHOUT OUT: Trip, who is still recovering from some seriously major abdominal surgery, posting 1:13s on some of the 100s (he did the 100s D1-3). The man dropped the hammer today.

    Updated August 9th, 2018 at 09:50 PM by Calvin S

    Categories
    Uncategorized
  9. Wednesday 8/8/18

    PM LCM Solo @ LRRC "Thunderstorms"
    CORE7 post swim

    1000 SKIPS

    2x
    4x150 pull w/ paddles + SNKL
    RD1 @ 2:05
    RD2 @ 2:00
    8x50 @ 1:00 "Progressive I.M. Order"
    RD1: odd FL, even: BK
    RD2: odd BR, even: FR

    100 EZ

    Total: 3100

    CORE7:

    - leg raise to crunch (RD2/RD3 w/ 10# db)
    - extended Russian twists w/ 10# db
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :15, RD3 :30 each arm)
    - toe reach/crunch press w/ 10# db (:30 each)
    - side plank w/ 10# db (RD3 w/ dips)
    - half burpee (RD1)/half burpee to pop jack (RD2/RD3)
    - plank w/ 10# db (RD1)/plank rotations (RD2)/plank-ups (RD3)

    Heavy storms were moving through the area all day. I swam with light grey clouds but constant thunder rumbling in the distance for the duration of practice. When I got out I saw that where it was light grey clouds above me, all around was dark purple/slate grey clouds. Even caught a flash of lightning as I headed to the locker room. During CORE7 the heavens opened and it stormed like crazy. I got lucky to get in a 55 minute workout in the only period where there weren't severe storms!
  10. Tuesday 8/7/18

    AM LCM Solo @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 @ 3:00 N.S. breathe every 4 pull w/ SP

    6x200 kick on back 10 FL kicks off every wall w/ fins
    2 @ 2:45
    2 @ 2:40
    2 @ 2:35

    4x50 @ 1:00 SMOOTH BK
    4x50 @ 1:30 FAST FR kick w/ BD (:42, :42, :42+, :43)
    200 EZ

    Total: 3800

    Updated August 7th, 2018 at 05:20 PM by Calvin S

    Categories
    Swim Workouts
  11. Monday 8/6/18

    PM LCM w/ Trip (300s) and Doug (the 50 FL) @ LRRC "I'm swimmin' in the rain..."

    500 swim

    5x300 @ 4:30 pull w/ paddles + SNKL
    2 - SMOOTH
    3 - LIGHT D1-3 (4:04, 3:59, 3:55)

    4x100 @ 1:15 (1:10, 1:12, 1:12+, 1:13)
    1:15 REST
    3x100 @ 1:15 (1:11, 1:12, 1:12+)
    1:15 REST
    2x100 @ 1:15 (1:11, 1:12)
    1:15 REST
    100 @ 1:15 (1:06+)

    100 EZ
    50 FL PUSH FAST (:30)
    50 EZ

    Total: 3200

    Practiced today in a steady, cool rain for the entire 80 minutes. Trip and Doug and I agreed it was probably some of the best weather we have had for a practice all summer.
    Categories
    Swim Workouts
  12. Saturday 8/4/18

    AM SCY Solo @ LRRC "Lactic Hold" or "You know there is a lap swimming pool down there?"

    400 (75 fr/25 scull) w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    6x50 @ :45 D1-3, 4-6
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    4x
    4x25 @ :15-20 rest 12.5 BURST/12.5 FLOAT w/ chute (which broke again so I tied my mesh bag to the chute and put my fins in my bag for added weight)
    1:00 REST
    100 @ 2:00 PUSH FAST (:53, :53+, :54, :54)
    4x100 @ 1:10 lactic hold w/ 4/6/2 turns
    2:00 REST

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 5000

    So I had some issues with the water aerobics people towards the end of my practice. The back story here is that I got in the water at 7:25 AM. Water aerobics class begins at 9:00. I was swimming in lane three of an eight lane pool, but there is only one lane line strung up (the one between lanes two and three). I was on the last 6-8 50s of my warm down at 8:55 when the aerobics people got in and started "walking" the width of the pool. Now seeing me in there, I would have thought these people could have the sense to stop at the black line in lane 3 and turn around, as opposed to going all the way to the lane rope. I had wedged my self as far against the rope as possible to maximize their room, but really, how can 11 adults need 75% of the pool? There was an old man lap swimming in lane two and swim lessons going on in lane one so I didn't think it fair to them (they had been there for 30-45 minutes already) to make them move for me. This one lady kept intentionally stepping in front of me when I swam by so as to generate a scene. She kept trying to yell at me about the fact there was a class going on, blah blah blah. When I got out of the water, she says to me, "You know there is a lap swimming pool down there?" (gesturing to the LCM pool). As if to say "hey I think you are confused, your kind is supposed to be over there!" I said, "yeah I know," and walked off, which this woman continuing to lecture me louder and louder as I got farther and farther away.

    I really don't think there is any one particular group of pool users that act any more entitled than a water aerobics class. They absolutely refuse to find a way to coexist with anyone using the pool at the same time as them. Anyways, had a fantastic practice. Rant off.

    Updated August 4th, 2018 at 02:25 PM by Calvin S

    Categories
    Swim Workouts
  13. Friday 8/3/18

    PM LCM Solo + w/ Trip @ LRRC "'Mini' Friday Fly Day"

    2x400 @ :30 rest w/ fins
    #1 - 75 FR swim/25 FL kick H.A.S. w/ SNKL
    #2 - 50 FR swim/50 FL drill/50 FR swim/50 FL swim

    4x100 @ 1:25 WHITE
    1:25 REST
    4x100 @ 1:20 PINK
    1:20 REST
    4x100 @ 1:15 RED

    12x50 @ :50
    2 - AE FR
    1 - FAST FL (:33, :33-, :32+, :32-)

    400 EZ

    Total: 3000

    Trip was doing 36x50 so I started my 12x100 at the same time he started his 50s, and jumped in on #25. My shoulders are REALLY sore from TBC yesterday especially, but also just in general from my training this week. I was surprised at how good my fast fly felt.
    Categories
    Swim Workouts
  14. Thursday 8/2/18

    PM LCM w/ Trip @ LRRC "Putting the R in backstRoke RecoveRy"
    TBC post swim "Bosu Bonanza!"

    Swim:

    600 (75 swim/25 scull)

    6x200 @ 3:00
    3 - 12.5M UW kick off every wall
    3 - pull w/ paddles + SNKL
    1:00 REST
    4x200 @ 3:10 add-on BK as follows:
    #1 - 150 FR/50 BK
    #2 - 100 FR/100 BK
    #3 - 50 FR/150 BK
    #4 - 200 BK (2:47)

    10x50 @ 1:10 breathe every 10

    Total: 3100

    TBC:
    :45 per exercise

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (L leg on Bosu ball)
    Bosu push-up (L arm on Bosu ball)
    Bosu half burpee (no push-up or jump)
    Single leg v-up w/ 10# db
    1:00 REST

    2x
    Bosu reverse lunge w/ shoulder press w/ 10# db (R leg on Bosu ball)
    Bosu full burpee (no jump)
    Tricep kick backs w/ 2x 10# db
    Single leg v-up w/ 10# db
    Weighted sit-up w/ 10# db
    1:00 REST

    2x
    Bosu push-up (R arm on Bosu ball)
    Bosu full burpee (no jump)
    Bosu spider-mans
    Bosu mountain climbers
    Bosu full burpee (no jump)
    1:00 REST

    "SALLY" (3:30)
    Squat + squat hold w/ 25# kb
  15. Wednesday 8/1/18

    AM SCY Solo @ LRRC "A tablespoon of kick"
    PM LCM Solo-ish (sort of tagged along on Trip's set) @ LRRC "A teaspoon of I.M."
    CORE7 post PM swim

    AM Swim:

    400 swim
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M

    3x (All kick w/ BD)
    25 @ :20 FAST FR
    25 @ :40 SMOOTH BR
    50 @ :45 FAST FR
    25 @ :40 SMOOTH BR
    75 @ 1:05 FAST FR
    25 @ :40 SMOOTH BR
    100 @ 1:30 FAST FR
    25 @ 1:20 SMOOTH BR
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x150 @ 2:20 kick 1st/last 25 UW w/ fins
    100 EZ

    Total: 3200

    PM Swim:

    2x
    300 BK
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    2x150 @ 2:05 breathe every 4 pull w/ paddles

    5x200 @ 3:10
    odd: I.M. D1-3 (2:53, 2:44, 2:36)
    even: FR RED (2:30, 2:27+)

    100 EZ

    Total: 3100

    **Trip was doing 10x200 @ 3:10 FR. I had limited time to swim due to CORE7, so I jumped into the middle of his set and made my own modifications.

    CORE7:

    - weighted crunch (weight above head)/weighted sit up w/ 10# db
    - reverse crunch (RD3 :30 reverse crunch/:30 flutter kick)
    - scissor kick/flutter kick (RD3 :30 scissor kick/:30 hip raise)
    - toe reach w/ 10# db
    - elevated alternating knee pulls
    - mountain climbers w/ floor pads (RD3 1/2 burpee to mountain climber 4 each leg NO PADS)
    - breakdancers (RD1)/plank rotations (RD2)/plank w/ 35# plate (RD3)

    Updated August 2nd, 2018 at 09:58 AM by Calvin S

    Categories
    Uncategorized
  16. Tuesday 7/31/18

    PM LCM Solo (w/ Trip Strauss and Doug Martin as cheerleaders) @ LRRC

    2x
    400 swim
    2x150 @ 2:30 BK k/dr/sw w/ fins
    3x100 @ 1:20 D1-3
    RD1: 1:18, 1:16, 1:13
    RD2: 1:16, 1:13, 1:10

    3x800 @ 11:00 D1-3
    #1 - 10:34 (5:17/5:17)
    #2 - 10:22 (5:10/5:12)
    #3 - 10:15 (5:06/5:09)

    100 EZ

    Total: 4500

    SHOUT OUT: To Trip, for basically sunbathing the whole 33 minutes and keeping me honest (and calling out my splits). Doug wandered over near the end of #2. Probably reminding himself how thankful he is that he's a sprinter!

    Updated July 31st, 2018 at 09:17 PM by Calvin S

    Categories
    Swim Workouts
  17. Monday 7/30/18

    PM LCM w/ Trip + Solo @ LRRC

    Arrived at 3:40 pm and Trip was already warmed up about to start his main set, so I jumped in with him and used his set as my warm-up.

    16x100 @ 1:45 4/6/2 off all walls

    5x300 @ 4:10 D1-3, 4-5 pull w/ paddles + SNKL (3:59, 3:50, 3:42, 3:50, 3:33)

    8x100 @ 1:30 kick w/ fins + BD
    100EZ

    Total: 4000
    Categories
    Swim Workouts
  18. Friday 7/27/18

    PM LCM w/ Trip @ LRRC "Friday Fly Day"

    800 swim w/ paddles + fins + SNKL
    4x50 @ :10 rest FL kick w/ BD
    4x50 @ 1:00 FL drill (25 R arm/25 L arm)
    4x50 @ :10 rest scull (25 front FL catch/25 normal) w/ buoy + SNKL

    15x100 @ 1:40 D1-5 add-on FL as follows:
    #1 - 100 FR
    #2 - 25 FL/75 FR
    #3 - 50 FL/50 FR
    #4 - 75 FL/25 FR
    #5 - 100 FL (1:12+, 1:11, 1:02*)
    *last 5 w/ fins add-on to the back (100 FR, 75 FR/25 FL, etc.)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  19. Thursday 7/26/18

    PM LCM w/ Trip @ LRRC
    TBC post swim

    Swim:

    600 (75 swim/50 kick in S-line/25 scull) w/ SNKL
    4x100 @ 2:20 "Rouse 100s" w/ fins
    8x50 @ 1:00 FR swim w/ SP

    24x50 @ :50 FR
    1 FAST/3 AE (:31)
    2 FAST/2 AE (:31+, :31)
    3 FAST/1 AE (:32-, :33, :32+)
    4 FAST (:33-, :32+, :33, :33-)
    4 AE
    4 FAST (:33-, :32+, :32, :31+)

    100 EZ

    Total: 2700

    TBC:
    :45 per exercise

    2x
    ground to press w/ 2x 10# db
    table top push-up
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    1:00 REST

    2x
    table top push-up
    single leg squat (switch legs halfway)
    mountain climber burpees (4 climbers each leg)
    straight leg raise to crunch
    table top rotations (also called table top twists, table top kick outs, break dancers [my word for them], beat boys, etc.)
    1:00 REST

    2x
    ground to press w/ 2x 10# db
    table top push-up
    reverse lung to high knee (switch legs halfway)
    table top rotations
    plank rotations
    1:00 REST

    "Sally" (3:30)
    "Up" - weighted sit up w/ 12# db
    "Down" - return to start position SLOWLY
    "Hold" - sit-up position shoulder press w/ 12# db
  20. Wednesday 7/25/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    300 swim
    300 pull w/ paddles + SNKL
    200 swim
    200 FL kick w/ fins + BD
    100 swim
    100 progressive scull w/ buoy + SNKL

    3x200 @ 2:50 pull w/ paddles
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 3:00 swim w/ 12.5M kick-outs off every wall
    2x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL
    3x200 @ 2:40 D1-3 (2:32, 2:29, 2:22)

    100 EZ

    Total: 3300

    CORE7:
    - Statue of Liberty sit-ups w/ 10# db (RD1/RD2 alternate arms every :30, RD3 alternate every :15)
    - full body crunch (RD1 no weight, RD2/3 w/ 10# db)
    - sit-up to Russian twist w/ 10# db (RD1 3 twists each side, RD2 2 twists each side, RD3 no twists just weighted sit-ups)
    - straight leg hip raise/power crunch w/ twist (:30 each exercise, RD2 reverse order, RD3 leg lift to hip raise for 1:00, no power crunch)
    - half burpee w/ side jumps
    - table top twists
    - mountain climbers/table top jumps (:30 each exercise)
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