View RSS Feed

Calvin S

  1. Friday 1/24/2020

    PM SCY Solo (and 12x100 w/ Trip) @ LRRC "Quantity with a dash of quality"

    400 swim every 4th 25 head up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 RIMO k/dr/sw
    2x150 @ 1:55 N.S. pull w/ SP + SNKL
    200 (25 swim/25 head-up scull)
    4x50 @ :35 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    4x100 @ 1:08 (1:05+, 1:06, 1:06+, 1:06+)
    1:08 REST
    3x100 @ 1:08 (1:05, 1:06, 1:06)
    1:08 REST
    2x100 @ 1:08 (1:05, 1:06)
    1:08 REST
    100 @ 1:08 (1:03)

    5x200 @ :10 rest 50 FL/50 FR kick w/ fins + BD

    12x100 @ 1:30 I.M. focus on perfect transitions

    100 FLOAT

    Total: 5300
    Categories
    Swim Workouts
  2. Thursday 1/23/2020

    PM SCY Solo (and 3x300 w/ Trip) @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    6x50
    3 @ :35 MAKE
    3 @ :40 AE
    :30 REST
    4x75
    2 @ :50 MAKE
    2 @ :55 AE
    :45 REST
    3x100 @ 1:08 RED
    1:06 REST
    2x150 @ 1:40 BLUE
    3:40 REST

    2x300 @ 4:00 SMOOTH pull w/ paddles + SNKL
    1:00 REST
    300 @ 4:00 UP TEMPO, "Zane Grothe Style**," give Trip someone to race (3:23+)

    200 EZ

    Total: 5000

    ** I read once that Zane Grothe will do some of his crazy distance sets with NO KICKOUTS OFF ALL WALLS. I think the point being to really focus on the stroke, and increasing the number of strokes to work on each length of the pool. I agreed to level the playing field a little bit for Trip (who's walls leave something to be desired) by not kicking out of any walls.
    Categories
    Swim Workouts