Calvin S

Thursday 1/31

AM Crossfit and PM SCY

Crossfit:

For time:
31 overhead squats @ 45 lbs
31 lunges
31 air squats
31 supermans
31 long jumps
31 wall balls @ 20 lbs
31 hang cleans @ 75 lbs
31 knees to elbows

Final time: 10:14

PM swim:

800 swim (200 FR/100 FL kick on back)

2x
2x200 @ 2:30 pull w/ buoy only
3x150 @ 2:10 STRK/FR/STRK by 50 (1 FL, 2 BK)
4x75 @ 1:30 25 surf kick/25 under H2O kick/25 FAST FL

Total: 3100

Wednesday 1/30

PM only SCY

500 swim
5x100 @ 1:45 k/sw/dr/bld

2x
5x100 @ 1:10 RED (held 1:00s with an occasional :59)
4x75 @ 1:15 25 DPS/50 bld
4x50 @ 1:00 V.S. kick

2x
3x50 @ 1:00 200 PACE
4x25 @ :40 SPRINT

100 EZ

5x @ 4:00
175 FAST (1:43, 1:44, 1:45, 1:44, 1:45)
75 EZ

150 EZ

Total: 5000

Groin still sore so no breaststroke kick at all. Felt good today despite this. holding 1:00s and better on 100s on 1:10 gives me hope I may be able to skate under 5:00 next week in the 500!

Tuesday 1/29

AM Crossfit and PM SCY

Crossfit:

Warm-up:

1:00 on/ :30 switch for the following:
double-unders
rowing machine
rope climb
reverse push-ups
back extensions on GHD (glute-ham developer)

W.O.D.:

7x
3x deadlift
3x cleans
Weight was added incrementally. The goal was to keep adding until fail, and if you failed, you immediately did 5 burpees. There was no time limit, I was working with 2 other guys so my rest was the time it took them to do their reps and then re-rack the weight.
Results (by round): 75 lbs, 95, 105, 115, 125, 135, 155 (Failed on cleans)

PM swim:

400 R.I.M.O. 50 dr/50 sw
8x50 @ 1:00 I.M.O. 1 drill/1 build

8x300
2 @ 4:00 AE (3:26, 3:21)
2 @ 3:50 RED (3:14, 3:15)
2 @ 3:40 RED (3:16, 3:15)
2 @ 3:30 BEST AVG (3:10, 3:09)

2x (all BR)
4x25 @ :35 swim w/ buoy
4x50 @ 1:05 swim w/ strapless paddles + fins
4x75 @ 1:20 swim w/ fins kick 15M off each wall

100 EZ

Total: 4500

My groin felt really sore after doing the meet plus 2 soccer games on Sunday. I rested it yesterday and it was still sore today, which made it a tough pill to swallow working on my best stroke today and not being able to kick. I felt REALLY GOOD on the 300s though. Nice and smooth, kept my heart rate in the appropriate zones. Hoping my groin feels better by the end of the week. I need to figure out why it only hurts during/after swimming breaststroke IN A MEET!

Sunday 1/27

AM only SCY

Went to a small meet in Cabot, AR this morning.

400 swim (100 FR/50 BK/50 kick)
4x75 k/dr/bld

8x50 12.5 smooth/25 FAST/12.5 smooth

Races:
100 FR - 51.60
100 BR - 1:03.60

Total: 1300

Friday 1/25

"Friday Fly Day"

PM only SCY

500 swim
300 FL k/dr/sw

8x50 @ :40
odd: DPS FL
even: build FR

2x
4x25 @ :40 FL kick w/ fins
2x150 @ 2:00 swim FL/FR/FL by 50 w/ fins D1-2
4x50 @ 1:00 V.S. FL

100 EZ

ALL BUTTERFLY:
6x25 @ :30 DPS
6x50 @ 1:00 FAST
6x25 @ :30 DPS
6x75 @ 1:30 FAST
6x25 @ :30 DPS
6x100 @ 2:00 FAST
6x25 @ :30 DPS
6x75 @ 1:30 FAST
6x25 @ :30 DPS
6x50 @ 1:00 FAST
6x25 @ :30 FAST

200 EZ

Total: 5700

Now that is what you call a Friday Fly Day!

Thursday 1/24

AM Crossfit and PM SCY

Crossfit:

Strength W.O.D.:
practicing back squat to find a comfortable weight for the W.O.D. (I settled on 135 lbs)

W.O.D.:
EMOM:

even minutes: 20 sit ups (I did mine on the incline "machine" with a 5 lb weight behind my head)
odd minutes: 5 back squat @ 135 lbs

PM swim:

500 swim (3 fly kicks on back off each wall)
10x100
1 @ 1:40 k/sw/dr/bld
1 @ 1:20 DPS w/ FAST turns/breakouts

2x
3x150 @ 2:00 STRK/FR/STRK by 50 D1-3
5x100 @ 1:10
2 @ RED
1 @ AE
2 @ BLUE
6x50 @ :40
1 AE
1 FAST

2x
2x50 @ :45 FAST
1x150 @ 2:00 FAST
2x100 @ 1:45 EZ

100 EZ

Total: 5000

Wednesday 1/23

AM and PM SCY

AM swim:

500 swim
400 kick w/ board + fins

8x25 @ :40 swim w/ 1 paddle focusing on anchor/catch/finish (switch paddle hand after 4)
8x50 @ :50 swim w/ strapless paddles focusing on same as above

12x75 D1-4
4 @ 1:00 FR
4 @ 1:15 FR
4 @ 1:15 rolling I.M.

100 EZ

2x300 @ 4:15
1 descend by 100s (3:13)
1 ascend by 100s (3:19)

Total: 3100

PM swim:

600 swim (200 FR/100 I.M.)
400 pull w/ buoy only

12x100 @ 1:30 I.M. order in sets of 3
1 50 kick/50 sw
1 50 dr/50 sw
1 50 DPS/50 bld

Total: 2200

Comments:
I felt really sluggish this afternoon. I was REALLY feeling the soreness from Crossfit and the 8K practice from yesterday. Decided to call it quits after 2200 this afternoon and rest up for tomorrow.

Tuesday 1/22

AM Crossfit and PM SCY

Crossfit:

Strength W.O.D.:
Max out on thrusters (145 lbs)

W.O.D.
8:00 AMRAP:

10 kettle bell swings @ 44 lbs
15 wall balls @ 20 lbs
20 double unders

Results: 4 rounds + 10 kettle bell swings

PM swim:

500 swim
400 pull w/ buoy + strapless paddles + snorkel
300 I.M. k/dr/bld

12x50 @ :50
2 - stroke count
2 - build (while maintaining above stroke count)

3x
100 @ 1:40 drill
2x100 @ 1:30 4/6/2 turns
3x300
RD1 @ 3:25 (3:22, 3:17, 3:17)
RD2 @ 3:20 (3:13, 3:13, 3:14)
RD3 @ 3:15 (3:10, 3:14, 3:13)

3x100 @ 1:30 4/6/2 turns

2x
8x50 @ 1:00 kick w/ 1 fin FAST
2x400 @ 4:30 opposite fin/opposite paddle N.S.

100 EZ

Total: 8200

Friday 1/18

AM and PM SCY

AM swim:

300 swim
300 kick w/ board + fins
300 pull w/ buoy + strapless paddles + snorkel

8x50 @ 1:00 FR drill (3 strokes/10 kicks)

16x100
12 @ 1:20 3 PINK/1 RED
4 @ 1:10 3 PINK/1 RED

4x75 @ 1:30 odd: 25 FAST/10 press-ups/50 EZ, even: 50 FAST/10 press-ups/25 EZ

100 EZ

Total: 3300

PM swim:

400 swim (100 FR/200 I.M. k/dr/100 FR)

4x100 @ 1:15 D1-4
4x100 @ 1:30 kick w/ board + fins 50 FR/50 FL
6x50 @ :50
1/6 EZ FR
2-5 I.M. order build to FAST
4x25 @ :30 V.S.
100 EZ

3x300 @ 4:30 FAST (3:05, 3:06, 3:06)
100 EZ

6x50 A.R. on new BASE/2
2 @ :35
2 @ :40
2 @ :45

Total: 3000

My last 3x300 was way back on October 4th. Results then were 3:13, 3:15, 3:15. This time my threshold pace was 1:01.8 which brings my BASE to 1:10.

Thursday 1/17

AM Crossfit + SCY and PM SCY

Crossfit:

Warm-up:
ladder drills
4x :20 on/:10 off for the following:
sit-ups
lunges
line jumps
mountain climbers
plank

Strength W.O.D.
Deadlift:
5 @ 80
5 @ 100
5 @ 120
3 @ 140
3 @ 160
max @ 180 (I did 15...go until you can't lift or form breaks down, for me it was the latter)

W.O.D.
for time:
3x
12 med ball push-ups (20 lb ball)
24 kettle bell swings (53 lb kettle bell)
6 toes to bar

Final time: 4:16

AM swim:

200 FR
100 BR kick
200 FR
100 scull

6x50 @ 1:00 25 drill/25 DPS (alternated fingertip drag/B&A drill)
4x50 @ 1:05 V.S. FR kick w/ board

100 EZ

Total: 1200

PM swim:

500 swim (200 FR/50 BK)
10x100 (did FL/FR/BK/FR/BR in sets of 2)
1 @ 1:40 k/dr
1 @ 1:30 dr/sw

3x100 @ 1:50 FR kick AE
3x300 @ 3:30 RED HR (3:09, 3:11, 3:14)
3x100 @ 1:40 FR kick AE
3x200 @ 2:15 D1-3 (2:12, 2:09, 2:07)
3x100 @ 1:30 FR kick AE
3x100 @ 1:05 BLUE HR (:58, 1:00, 1:02)

8x50 @ 1:00 V.S. FR

4x
100 dive FAST (54.3, 54.2, 53.3, 54.2)
100 EZ (done after all 4 heats had finished their 100, one heat at a time)

4x100 @ 1:40 scull/sw/dr/sw

Total: 5800

Wednesday 1/16

PM only SCY

Sometimes you have it, sometimes you don't...today I did NOT!

600 swim (200 FR/100 I.M.)
6x100 @ 1:40 k/sw/dr/bld (did FR/BR/FR/BK/FR/FL by 100)

1x
100 @ 1:15 FR (1:05)
200 @ 2:15 FR (2:07)
300 @ 3:15 FR (3:09)
100 @ 1:30 I.M. (1:15)
200 @ 2:30 I.M. (2:21)
300 @ 3:30 I.M. (3:29)

250 EZ

Total: 2650

So I felt really tight (should have actually stretched pre-practice today). I think I did not warm down enough after Monday's set and not doing a swim Tuesday due to the weather also set me back. The FR/I.M. set was 2x as written. I made it through one round (barely squeeked by on that 300) and couldn't drag myself through another round. I think I could have tackled the whole thing as a main set with more warm up, but launching right into it did me in. Time to regroup for tomorrow!

Tuesday 1/15

AM only Crossfit

Warm-up:

ladder drills
4 Turkish get-ups (2 on each side w/ 20 lb kettle bell)
3x5 reverse push-ups

Strength W.O.D.:

4x5 handstand push-ups

W.O.D.:

10:00 AMRAP (30 in. box, 65 lbs for clean/squat)
1 box jump/1 clean to squat
2 box jumps/2 clean to squat
3 box jumps...

RESULTS: got through 10 box jumps and 3 of the 10 clean/squats

The White Death has threatened Little Rock again and so no pool time today. I leave you with another video, this one from this morning's Crossfit workout. After the WOD I wanted to see just how high I could jump:



(My wife and the other Crossfitters there this morning insisted on taking a video. Not my idea. That was the second jump. I did it once and wife wasn't filming so they made me do it again!)

Monday 1/14

PM only SCY

600 swim
400 pull w/ buoy + strapless paddles + snorkel

2x
4x100 FR kick (I did side kick)
RD1 @ 1:45
RD2 @ 1:35
4x75
1 @ 1:15 FR drill
1 @ 1:00 50 build/25 FAST
4x200 @ 2:20 3 RED (averaged 2:07s)/1 BLUE (2:03, 2:02)

8x50 @ :50 25 3/3/3 drill/25 perfect stroke w/ strapless paddles + snorkel

15x100 @ 1:10
2 AE holding :05 under interval (averaged 1:04s)
1 FAST (:59, :59, :58, :59, 1:00)

200 EZ

Total: 6100

Here is the 50 FR race from Saturday:

Sunday 1/13

PM only SCY

600 swim
8x100 @ 1:40 k/s/dr/bld 2 each stroke I.M. order

3x
3x200 @ 3:00 I.M.
1- k/sw
2- dr/sw
3- swim
4x100 RED HR
RD1 @ 1:20
RD2 @ 1:15
RD3 @ 1:10

4x50 @ 1:00 3/3/3 drill

4x
4x25 @ :30 STRK pull w/ buoy
3x50 @ :50 STRK target 200 pace
150 @ 2:15 FAST
2x100 @ 1:45 AE
Each round was stroke I.M. order, with the 150 always being 50/100 (so RD1 was 50 FL/100 BK, RD2 was 50 BK/100 BR) except for RD4 where the 150 was all FR. The 100s were always FR aerobic.

18x25 w/ fins
14 @ :40 kick FL hands at side
4 @ :35 swim

250 EZ

Total: 7700

Saturday 1/12

AM only SCY

OK. So sometimes I am guilty of telling a white lie or two. Like yesterday when I said I was taking a much needed break from exercise today. Well, after coaching a college meet this morning, Doug Martin showed up to do a timed 50 FR (since the touch pads and timing system was all set up), and asked me to provide some competition. As if I hadn't done enough 50 FRs from a dive in the past 12 hours!

100 swim 50 FR smooth/50 FR focusing on FAST breakouts

50 FR FAST from a dive (23.41)

100 EZ

Total: 250

Doug went a swift 24.32 (not bad for someone on the cusp of being 60 years young!). There is a video floating around somewhere of the race. I will post it when I can find what happened to it. But now, seriously, I am taking the rest of the day off!

Friday 1/11

AM and PM SCY

AM swim:

500 swim (300 FR/200 I.M. drill)

6x50 @ :40 D1-3 in pairs
4x25 @ :30 V.S.

Circuit (1x):

5x50 @ 1:10 on power tower, 25 @ 100 tempo/25 EZ

4x100 @ 1:30 pull w/ buoy + paddles + parachute RED HR

3x (did FL/FR/BR by round)
2x25 @ :25 FAST breakouts
1x50 @ 1:10 FAST (27.1, 25.0, 31.8)

10x25 @ :35 under H2O kick w/ fins

After that we finished with:
2x50 @ 1:15 swim w/ fins FAST
(did 1 FL, 20.8, 1 FR, 21.1)

100 EZ

Total: 2300

PM swim:

600 swim
400 pull w/ buoy + snorkel

8x125 @ 2:00 50 drill/50 build/25 FAST

12x50
2 @ :40
1 @ :35

8x25 @ :30 2 working on fast breakouts/1 build up to fast/1 FAST

100 EZ

11x (FL, BK, BR, FR, FL, BK, FR, BR, I.M., FR, BR...RDs 4, 7, and 10 the STRK HAD to be FR)
50 @ :50 FAST FR from dive
75 @ 1:10 FAST STRK from push
75 @ 2:00 EZ

The set as written was 10x, but we were given the option to "make up for" a bad round by doing an extra round. My second FL round was not so good so I did an extra set. Results:
24.9/45.1
25.7/52.0
25.5/50.4
25.9/41.6
26.0/48.0 (was going second and ate massive wake off the first turn)
26.1/52.0
25.8/42.6
25.5/50.0
26.8/47.9
25.5/42.0
25.1/49.4

100 EZ

Total: 5200

This was the first time in a long while where I can honestly say I left everything in the pool. I barely had the energy to exit the pool at the end of practice. It was encouraging that (a) I was able to feel like I was swimming at top speed while hurting from swimming/dryland this week and (b) that my top speed breaststroke feels like it is starting to take shape. Great news considering how only 4 weeks ago I had a strained groin (again). Taking a much needed rest from all forms of exercise tomorrow.

Thursday 1/10

AM Crossfit and PM SCY

Crossfit:

Warm-up:

1:00 push-ups
1:00 plank
1:00 squats
1:00 plank
2:00 jump rope

WOD:
"Fight Gone Bad"

3x
1:00 box jumps (30 in. box)
1:00 dead lift (135 lbs)
1:00 kettle bell swings (55 lbs)
1:00 burpees
1:00 push-ups
1:00 REST

count reps and add up total...109 + 101 + 98 = 308 reps

PM swim:

1000 swim
- 600 (150 swim/50 side kick)
- 400 (150 I.M. no BR/50 BR kick)

2x
6x25 @ :30 scull w/ buoy
4x50 @ :50 drill (under H2O recovery drill)
6x25 @ :30 scull w/ buoy
4x50 @ :50 drill (fingertip drag)
3x100 @ 1:15 RED + kick out 12.5 yds off each wall (averaged 1:02s)

100 EZ

Total: 3100

Wednesday 1/9

AM and PM SCY

AM swim:

500 swim (100 FR/100 BK)

2x
6x50 @ :40 D1-3 in pairs
4x25 @ :30 V.S. kick w/ board FR

8x100 @ 1:40
odd: swim w/ board between legs
even: FAST kick w/ board (alternated FR/BR)

100 EZ

Total: 2200

PM swim:

600 swim
400 pull w/ buoy + snorkel

6x75 @ 1:10 odd: drill, even: 4/6/8 FL kicks off each wall
4x50 @ 1:00 V.S. kick w/ board FR
6x75 @ 1:00 odd: 12.5 yd kick outs off each wall, even: RED HR
4x25 @ :30 V.S. kick w/ board FR

6x200 @ 2:30
3 RED HR (2:07, 2:05, 2:06)
3 N.S. (1:08/1:03, 1:08/1:05, 1:08/1:02)

1x
3x50 @ :45 RED HR
1x200 @ 3:00 FAST (2:01)
3x50 @ :45 RED HR
1x150 @ 3:00 FAST (1:31)
3x50 @ :45 RED HR
1x100 @ 2:00 FAST (:59)
3x100 @ 1:45 A.R.

300 EZ

Total: 5000

Tuesday 1/8

AM only Crossfit

Warm-up:

4:00 squat and hold
2:00 jump rope
10 negative pull-ups

Deadlift to MAX: 225 lbs

W.O.D.

Did the following as a ladder 10 reps, 9 reps, etc. down to 1

burpee to box jump (using 30 in. box)
hand-release push-ups
lunge w/ 25 lb plate above head
plank-ups

Monday 1/7

PM only SCY

Short workout today because I was on a plane all morning and early afternoon coming back from St. Petersburg. I then had to drive 2 hours from Memphis back to Little Rock (the team flew out of Memphis because it was so much cheaper).

400 swim 100 FR/100 BK
400 pull w/ buoy + snorkel

9x100
1 @ 1:40 K/Sw/Dr/Bld
1 @ 1:20 12.5 yards kick off each wall
1 @ 1:10 RED HR (1:01, 1:01, 1:00)

6x200
1 @ 2:15 AEROBIC (2:11)
3 @ 2:15 RED (2:09, 2:10, 2:08)
2 @ 2:30 BLUE (2:07, 2:05)

200 EZ

Total: 3100