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  1. Thursday 7/12/18

    PM LCM Solo @ LRRC
    TBC post swim

    Swim:

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

    12x100 w/ fins + SNKL
    2 @ 1:40 kick w/ BD
    2 @ 1:20 swim w/ 15M UW kick off every wall

    8x50 @ :50 swim w/ SP breathe every 4 w/ an overkick
    100 EZ

    Total: 3500

    TBC:

    2x (:45 per exercise)
    reverse lung R leg w/ 2x12# db
    push-ups/plank ups (RD1), plank ups (RD2)
    reverse lung L leg w/ 2x12# db
    weighted sit-ups w/ 15# db
    1:00 REST

    3x (:45 per exercise)
    reverse lung w/ 2x12# db (RD1- R leg, RD2- L leg), froggers (RD3)
    half burpees w/ side squat walk
    push-ups (RD1), plank ups (RD2), push ups (RD3)
    leg lift to weighted crunch w/ 15# db (1:30 instead of :45)
    1:00 REST

    2x (:45 per exercise)
    pike press
    weighted sit-ups w/ 15# db
    leg lift to weighted crunch w/ 15# db
    Statue of Liberty sit ups w/ 15# db (RD1- switch arms halfway, RD2- switch arms at :45, go for 1:30)
    1:00 REST

    "Sally"
    squats and squat hold w/ press using Bosu Ball

    (If you are familiar with the song that goes "bring Sally up, bring Sally down..." basically the instructor plays the song and we go down on "down" and up on "up" and when we go down and wait for the word "up", in this case, we had to hold a squat position and press the Bosu Ball forward repeatedly.)

    Updated July 13th, 2018 at 09:18 AM by Calvin S

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  2. Friday 7/6/18

    PM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #1"

    400 swim
    6x50 @ :10 rest
    odd: k/dr
    even: dr/sw
    3x100 @ 1:30 @ 800 PACE
    100 EZ

    800 FR - 9:31.49 (1:05.89/1:10.79/1:11.39/1:12.32/1:11.80/1:12.55/1:13.90/1:12.85) - It was a little worrisome when I watched the boys on my left and right go taking off over the first 100 meters. I told myself to put some blinders on and just did my own thing, and when I flipped at the 350, I finally saw them...passing the flags going into the wall while I was going the other way! I was told I looked strong through the whole race. I was happy with an opening 400 of 4:40.39, I just wish I could have been back a little faster than 4:51.1. On the other hand, both those splits are faster than I went I have been all season in the 400, so that bodes well for Sunday's event!

    I had two 500 meter warm ups during the course of the meet and a 400 warm down at the end as well.

    Total: 3200

    SHOUT OUT: Doug Martin, who wasn’t too out of breath after his 50 FR to come time for me in the 800.

    Updated July 6th, 2018 at 11:14 PM by Calvin S

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  3. Monday 6/25/18

    PM LCM Solo @ LRRC

    2x
    300 swim (100 FR/50 BK)
    4x75 @ 1:20 k/dr/sw w/ fins + SNKL
    2x150 @ 2:20 pull w/ paddles + tube breathe 2-4-6 by 50

    200 @ 2:45 1st 50 STRONG
    2x150 @ 2:05 2nd 50 STRONG
    3x100 @ 1:30 swim w/ fins last 25 FAST

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

    Total: 3000

    Updated June 25th, 2018 at 11:13 PM by Calvin S

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  4. Sunday 5/6/18

    AM LCM @ UALR "Spring Splash Day #3"

    400 swim (every 3rd 50 BK)
    8x50 @ :10 rest
    odd: k/dr
    even: dr/sw
    8x50 @ :15 rest V.S.
    25 DIVE FAST + 75 EZ

    200 FR - 2:17.90 (1:05.34/1:12.56) - Not exactly thrilled with this time, but I was out late with the wife at a Cinco De Mayo party last night and so waking up early for a swim meet was a struggle. I think I also felt some effects by this point in the weekend from not being able to warm down after any events (particularly after the 400 FR yesterday).

    Total: 1500

    Updated May 6th, 2018 at 10:50 PM by Calvin S

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  5. Saturday 5/5/18

    AM LCM @ UALR "Spring Splash Day #2"

    400 swim
    6x50 @ :10 rest
    odd: kick/dr
    even: dr/bld
    3x100 @ 1:30 D1-3 (1:19, 1:16, 1:13)
    150 EZ

    100 FR - 1:02.43 (no splits, although someone told me I flipped at around :31, so I may have even split it)

    **At this point I jumped out and whisked my daughter off to a friend's birthday party. I rushed back to the meet 2 hours later with 5 minutes to spare before the 400**

    400 FR - 4:52.xx (no splits at time of writing, and I can't remember the exact time)

    Total: 1650

    I felt short on both races, but my kick felt great for the last 30 meters of the 100. The 400 is 4 seconds faster than I was at this meet last year (the last time I raced the 400). All in all, not bad considering no warm down after the 100 and no warm up before the 400!

    Updated May 6th, 2018 at 10:53 PM by Calvin S

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  6. Friday 5/4/18

    PM LCM @ UALR "Spring Splash Day #1"
    (warm-up @ LRRC, pool temp: 72 degrees)

    400 swim
    400 pull w/ paddles + SNKL
    4x150 @ :10 rest k/dr/bld w/ fins
    3x100 @ 1:30 @ 1500 PACE (1:18, 1:18, 1:19)
    100 EZ

    1500 FR - 20:05.64
    (1:09.3/1:16.0/1:16.8/1:17.4/1:18.9/
    1:21.8/1:23.5/1:23.9/1:23.2/1:23.6/
    1:23.0/1:22.8/1:23.3/1:21.4/1:21.4)


    Total: 3300

    I started off great, but my arms just felt like jello after the first 500 meters. I was 5 seconds faster than I was at this meet last year, but still have a lot of work to do!

    Updated May 5th, 2018 at 02:51 PM by Calvin S

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  7. Wednesday 5/2/18

    AM LCM Solo @ LRRC (pool temp: 68 degrees)
    PM SCY Solo @ LRRC
    CORE 7 following PM

    AM swim:

    600 swim (FR/BK/FR by 200)
    4x150 @ :10 rest k/dr/sw w/ fins + SNKL (kick on stomach in S-line)

    2x300 @ 4:15 pull w/ paddles + SNKL D1-2 (4:03, 3:53)
    200 EZ

    Total: 2000

    PM swim:

    500 SKIPS
    6x50 @ :45 D1-3, 4-6
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:30 1st/3rd 50 STRONG
    2x150 @ 1:55 middle 50 STRONG
    3x100 @ 1:15 last 25 FAST w/ fins
    100 EZ

    Total: 2800

    CORE7 post PM swim
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  8. Saturday 4/28/18

    PM SCY @ UALR "Hall of Fame Invitational"

    500 FR - 5:18.68 (27.4/30.4/31.2/32.1/32.3/32.6/32.8/33.4/33.3/32.7)

    1000 FR - 11:20.55 (5:41.98/5:38.57)


    I didn't hit my goal times for the meet, but honestly, I can't complain about any times I was going to post at this meet seeing as I am still way out of shape.

    Total: 4600
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  9. Friday 4/27/2018

    AM SCY Solo @ LRRC

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x50 @ :50 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x25 @ :25 FR kick w/ BD
    100 EZ

    3x150 @ 1:45 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x100 @ 1:10 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x50 @ :35 pull w/ paddles + SNKL
    200 EZ

    Total: 3000
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  10. Thursday 4/26/18

    PM SCY Solo @ LRRC "Outside is the best side!"

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :45 D1-3 in pairs w/ SP + SNKL

    300 @ 4:00 PINK pull w/ paddles + SNKL
    3x100 @ 1:20 @ 1000 PACE (goal pace for meet on Saturday: 1:05)
    100 EZ

    Total: 2500

    1:04, 1:05, 1:05 on the 100s.
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  11. Wednesday 4/25/18

    PM SCY Solo @ LRRC "Champions League football ruins Wednesday afternoon practices"

    400 swim

    10x100 @ 1:10 swim w/ fins + paddles + SNKL

    Total: 1400

    CORE 7 to follow

    Updated April 25th, 2018 at 08:36 PM by Calvin S

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  12. Monday 4/21/14

    Monday 4/21

    PM only SCY

    2x
    400 swim every 4th 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    3x100 pull w/ buoy + paddles
    RD1 @ 1:15
    RD2 @ 1:10

    4x25 @ :40 FR drill w/ strapless paddles
    6x25 @ :25 FAST FR kick w/ board
    4x25 @ :40 FR drill w/ strapless paddles + snorkel
    150 @ 2:00 FAST (1:26)

    500 EZ kick w/ board + fins

    Total: 3000
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  13. Friday 4/18/14

    Friday 4/18

    300 swim every 3rd 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x75 @ 1:00 AE FR pull w/ buoy + paddles + snorkel
    4x25 @ :30 V.S.

    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:00 swim w/ paddles + fins

    5x
    4x25 @ :30 D1-3 to FAST, #4 EZ

    400 EZ

    Total: 3400
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  14. Wednesday 4/16/14

    Wednesday 4/16

    AM only SCY

    400 swim every 4th 25 scull
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x75 @ 1:20 k/dr/swim

    2x25 @ :20
    2x50 @ :40
    2x75 @ 1:00
    2x100 @ 1:20
    2x125 @ 1:40
    :30 rest
    2x125 @ 1:40
    2x100 @ 1:20
    2x75 @ 1:00
    2x50 @ :40
    2x25 @ :20

    Going up: #1 FAST, #2 AE
    Going down: #1 AE, #2 FAST

    350 EZ

    Total: 3300
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  15. Thursday 4/3/14

    Thursday 4/3

    PM only SCY + weights

    Swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    2x
    8x50 @ 1:00 BR alternating 25 FL kick/25 FR kick w/ fins
    8x25 @ :30 under H2O pullouts (NO BREATH)

    4x75 @ 1:20 R/L/sw FL
    12x25 @ :20 AE FL w/ fins

    200 EZ

    Total: 3000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 25, 25)
    3x10 DB single-arm bicep curls (20, 25, 25)
    3x10 DB triceps extension (30, 35, 35)
    3x10 DB single-arm row (30, 35, 35)
    3x10 DB bench press (25, 30, 35)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)

    Updated April 10th, 2014 at 10:42 PM by Calvin S

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  16. Monday 3/31/14

    Monday 3/31

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x50 @:55 odd: k/dr, even: dr/build

    4x150 @ 2:00 D1-4 pull w/ buoy + paddles
    4x125 @ 1:40 25 FAST BK/100 AE FR
    4x100 @ 1:20 BEST AVG (58.9, 59.0, 59.1, 58.8)
    4x75 @ 1:20 AE BK
    4x25 @ :40 FAST FR (11.5, 11.9, 11.6, 11.8)

    100 EZ

    Total: 3600
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  17. Wednesday 3/26/14

    Wednesday 3/26

    AM only SCY

    2x
    300 swim w/ under H2O turns at opposite end of pool (too shallow at my starting end to do underwater flips)
    12x25 @ :40 odd: drill, even: under H2O kick w/ fins
    4x75 @ 1:00 swim w/ paddles

    4x100 @ 1:40 FR kick w/ board (1:35, 1:31, 1:31, 1:34)
    200 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:35 FR kick w/ board (1:28, 1:30, 1:30, 1:33)
    200 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:30 FR kick w/ board (1:24, 1:24, 1:26, 1:27)
    200 @ :20 rest BK pull w/ buoy + paddles (A.R.)

    16x25 @ :30 w/ strapless paddles + snorkel
    4 - one-arm FR (alternate R/L)
    4 - scull
    4 - one-arm FR (alternate L/R)
    4 - FR swim

    Total: 4000

    After my lower body lift yesterday, my legs were screaming at me by the end of today's kick set!
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  18. Monday 3/24/14

    Monday 3/24

    PM only SCY

    2x
    400 swim (under H2O turns at far end of pool, open turns at the near end)
    4x75 @ 1:20 kick/drill/under H2O kick w/ fins
    3x100 @ 1:20 smooth D1-3

    10x200
    4 @ 2:30 pull w/ buoy + paddles + snorkel
    4 @ 2:20 swim w/ paddles
    2 @ 2:20 strong N.S. (1:08/1:04, 1:10/1:03)

    100 EZ

    6x25 @ 1:00 FAST BK w/ fins

    250 EZ

    Total: 4500
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  19. Saturday 3/22/14

    Saturday 3/22

    PM only lift + swim

    Weights:

    3x10 pull-ups
    3x10 lat pull downs (70, 90, 90)
    3x10 DB shoulder press (20, 25, 25)
    3x10 bench press (95, 115, 115)
    3x10 bicep curls w/ bar (35, 55, 55)
    3x10 DB triceps extensions (30, 35, 35)
    3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
    3x15 hip abductor (70)
    3x15 hip adductor (70)

    Swim:

    4x100 @ :10 rest long and smooth
    300 kick w/ board 50 FR/25 BR
    300 kick w/ board + fins 200 FL/100 FR

    Total: 1000

    One thing I plan to change in my training is starting to lift weights again. I just used the swim to loosen up after the lift today. For the next 4 weeks I plan to lift 3x10 with the first set as warm-up and the last two sets heavy.

    Updated March 23rd, 2014 at 11:31 AM by Calvin S

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  20. Sunday 3/9/14

    Sunday 3/9

    "Central Section Region VIII Championships Day #4"

    200 FL - 2:03.18 (26.73/30.27/32.34/33.84) - Well as you can see, I finally hit the wall around the 125 mark. All the racing and the physical/emotional/mental stress of this past week (it's been crazy in more ways than one) finally caught up to me. I had really wanted to break the 2:00 barrier. I took it out fast enough to do it, I just died coming home.

    Total: 2000ish

    Now for a week of rest away from the pool. Then it's time to decide what's next.

    Updated March 12th, 2014 at 01:52 PM by Calvin S

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