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Calvin S

  1. Tuesday 1/29/19

    PM SCY w/ Trip + Jack @ LRRC "That time I tried a Trip warm-up"

    400 smooth w/ SNKL

    300 @ 4:30 AFAP (3:04+)
    200 @ 3:00 AFAP (2:04+)
    100 @ 1:30 AFAP (:59+)
    100 EZ

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

    Total: 1500

    So my daughter was sent home sick from school, which severely shortened my time to swim. I am also still sick (can't stop coughing). I rushed to the LRRC to find Trip and Jack finishing going up a pyramid of 100-200-300-400-300-200-100. I warmed up on the 400 and then went right into the fast. Whenever I write a workout and say I did it with Trip, it almost always means we did the main set and warm down together, not warm-up. I start about 30-40 minutes before Trip cause I like long dynamic warm-ups. Trip just does a 500 and starts pounding. Hey Trip, I tried your way. I don't like it. You can keep your skimpy warm-up.
    Categories
    Swim Workouts
  2. Monday 1/28/19

    PM SCY w/ Trip (7x100 only) @ LRRC "keepin' it rAEl"

    6x300
    2 @ 4:05
    2 @ 3:55
    2 @ 3:45

    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    10x150 @ 1:50 pull w/ paddles + SNKL

    7x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000

    Trip wandered in when I was mostly done with the 150s, so I joined him at the start of his 100s set (he was just stretching out today after the hammering he took on Saturday!).
    Categories
    Swim Workouts
  3. Saturday 1/26/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Doug (as official split getter and "100 Freestyle Sensei") @ LRRC "Six on Five"

    Weights:

    1x8/2x12 DB shoulder press (10/20/20#)
    1x8/2x12 DB S-arm bicep curl (10/20/20#)
    1x8/2x12 DB tricep extension (10/20/20#)
    1x8/2x12 DB S-arm row (10/20/20#)
    1x8/2x12 DB bench press (10/20/20#)
    3x15 hip adductor (50#)

    3x15 hip abductor (50#)

    Swim:

    600 swim (100 FR/100 BK)
    4x100 @ 1:45 k/sw/dr/bld
    4x50 @ :35 AE
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    200 EZ

    Total: 3200

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)

    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)

    Doug's Results:
    1/26/19 (SCY) - 59.20 (13.0/15.4/15.9/15.7)
    ^ Doug just did 1x100, after Trip and I were finished. The purpose was two-fold: to show us how it’s actually done, and to show us that the other 5 100s are just superfluous.

    SHOUT OUT: Who else but Trip? Finally got under 1:00 on one of his 100s! Thanks to Doug for getting our times and for showing us how to actually do a 100 freestyle!

    I was better this time around than last time, but not by much. I think a lot the problem was being sick, and lifting. It actually wasn't my upper body that let me down today (despite the heavier lift). It was my legs just giving out before the end of #4. Residual fatigue from lifting legs on Thursday.

    Also, yeah I know I lied. Said I was going to just swim aerobic for the next few days while I got over being sick. But Trip rang the bell, and I had to answer.

    Updated January 26th, 2019 at 11:52 PM by Calvin S

    Categories
    Uncategorized
  4. Friday 1/25/19

    PM SCY Solo @ LRRC

    1000 SKIPS

    4x100 @ 1:10
    1:10 REST
    3x100 @ 1:10
    1:10 REST
    2x100 @ 1:10
    1:10 REST
    100 @ 1:10

    4x200 @ 3:00 FL kick w/ fins + BD

    Total: 2800

    It took almost 4 weeks of hard work but my wife and kids finally managed to get me sick with whatever head/chest cold they had. Feeling under the weather and in a fog so just sort of "aerobic'd" my way through practice (will probably be the strategy for the next 3-4 days).
    Categories
    Swim Workouts
  5. Thursday 1/24/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC

    Weights:

    1x8/2x12 BB RDL (45/95/95#)
    1x8/2x12 BB back squat (45/95/95#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (30/90/90#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)

    Swim:

    500 swim every 4th 25 FL kick on back H.A.S.

    9x200 @ 2:35
    3 - pull w/ paddles + SNKL
    3 - swim w/ 5 FL kicks off all walls
    3 - smooth D1-3 (2:20, 2:15, 2:09)

    200 FLOAT

    Total: 2500
  6. Wednesday 1/23/19

    AM SCY Solo @ LRRC "Oh shoot, a new 'chute!" or "Power Day"
    PM SCY w/ Trip (sort of*) "I.M."

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 w/ BD
    odd: 50 BUF kick/25 pull
    even: 50 pull/25 FAST kick

    6x50
    1 @ :40
    1 @ :35
    1 @ :30

    100 EZ

    4x25 @ :45 FR FAST w/ chute (III**)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST w/ chute (IIII)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST w/ chute (III)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST
    200 FLOAT

    Total: 2200

    ** My new parachute is the FINIS "Drag+Fly." It has Roman numeral-esque markings on the side to denote resistance levels. It goes from full open (almost no resistance) to full closed (maximum resistance), with 5 levels in between(see attached photo).

    Click image for larger version. 

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    Attachment 11810

    PM Swim:

    6x100 @ :10 rest
    odd: FR
    even: I.M. #1 kick, #2 drill, #3 swim

    2x
    2x100 @ 1:40 FL SMOOTH w/ fins
    3x50 @ :50 BK FAST
    3x50 @ :50 BR FAST
    2x100 @ 1:40 FR N.S. w/ fins
    1:40 REST

    8x25 @ :30 PERFECT STROKE!
    odd: FR w/ 4/6/2 turns
    even: BK w/ 5 FL kicks off wall

    Total: 2200

    * Trip did 30x50 @ :50 500 PACE (I think?). I was in more of an I.M. mood, so my set was timed to coincide with his 50s so that we could race on some of them.
    Categories
    Swim Workouts
  7. Monday 1/21/19

    PM SCY Solo @ LRRC "I clap, you clap, we all clap for AFAP!"

    2x
    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim
    4x75 @ 1:10 3/2/1 breaths/25 pull w/ SP
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x
    300 @ 3:30/3:30/3:45 AE
    200 @ 2:20/2:20/2:30 AE
    100 @ 1:10/1:10/1:15 AE
    100 @ 4:00 FR kick AFAP w/ BD (1:22+, 1:23, 1:21-)

    200 EZ

    Total: 4300
    Categories
    Swim Workouts
  8. Saturday 1/19/19

    PM SCY w/ Trip @ LRRC

    2x
    400 swim every 4th 25 kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3 1 breath max on 2nd/4th 25

    200 SMOOTH BR kick w/ BD

    4x200 @ 2:30 FR
    3x200 @ 2:35 FR.I.M.
    4x200 @ 2:45 D1-4 BK (2:39-, 2:37+, 2:35+, 2:28)

    2x100 @ 1:30 PERFECT STROKE! breathe every 5 w/ 4/6/2 turns

    Total: 4600
    Categories
    Swim Workouts
  9. Friday 1/18/19

    PM SCY w/ Trip @ LRRC

    10x100
    1 @ 2:00 kick
    1 @ 1:50 75 kick/25 swim
    1 @ 1:40 50 kick/50 swim
    1 @ 1:30 25 kick/75 swim
    1 @ 1:20 swim
    5 FR (kick H.A.S.) w/ SNKL
    5 BK (kick S-line)

    12x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    18x50 @ :50
    Odd: FR 4/6/2 turns
    Even: BK 4 FL kicks off all walls

    Total: 2500

    Updated January 24th, 2019 at 09:13 PM by Calvin S

    Categories
    Swim Workouts
  10. Thursday 1/17/19

    PM SCY w/ Trip @ LRRC

    9x100 @ 1:50 25 kick H.A.S./25 scull/25 kick H.A.S./25 swim w/ SNKL

    100 @ 1:20 (1:07+)
    200 @ 2:40 (2:15+)
    300 @ 4:00 (3:20+)
    400 AE FR kick H.A.S. w/ SNKL
    300 @ 4:00 (3:24)
    200 @ 2:40 (2:11)
    100 @ 1:20 (1:02)

    100 FLOAT

    Total: 2600
    Categories
    Swim Workouts
  11. Wednesday 1/16/19

    PM SCY Solo @ LRRC

    4x
    100 @ 2:00 I.M. kick H.A.S. w/ SNKL
    75 @ 1:30 I.M. (drop 1 stroke) kick H.A.S. w/ SNKL
    50 @ 1:00 I.M. (drop another 1 stroke) kick H.A.S. w/ SNKL
    25 @ :30 I.M. (drop another 1 stroke) kick H.A.S. w/ SNKL
    RD1: FR stands alone
    RD2: BR stands alone
    RD3: BK stands alone
    RD4: FL stands alone

    12x25 @ :40 BK kick H.A.S. focus on shoulder roll

    12x25 @ :30 FR swim PERFECT STROKE! w/ 4/6/2 turns

    8x50 @ :55 FR kick H.A.S. w/ SNKL
    :40 REST
    6x50 @ :50 FR kick H.A.S. w/ SNKL
    1:00 REST
    4x50 @ :45 FR kick H.A.S. w/ SNKL
    1:00 REST
    2x50 @ :40 FR kick H.A.S. w/ SNKL

    200 FLOAT

    Total: 2800
    Categories
    Swim Workouts
  12. Tuesday 1/15/19

    PM SCY Solo @ LRRC

    10x100 @ 2:00 FR kick H.A.S. w/ SNKL

    6x50 @ 1:10 FL kick 25 S-line UW/25 on back H.A.S.
    1:00 REST
    6x50 @ 1:10 FL kick 15M S-line BURST UW/rest of 25 on back H.A.S. (repeat for 2nd 25)

    10x200 @ 2:50 FR kick AE H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 3800
    Categories
    Swim Workouts
  13. Monday 1/14/19

    PM SCY w/ Trip @ LRRC "Punishing my legs"

    10x100 @ 2:00 kick H.A.S. w/ SNKL
    5 - FR
    5 - I.M.

    24x25 @ :40 V.S. kick H.A.S. w/ SNKL
    Alternate:
    4 - FR
    4 - FL

    3x
    300 @ 4:00 D1-3 FL kick H.A.S. w/ fins + SNKL
    3x100 @ 1:30 D-13 FR kick H.A.S. w/ fins + SNKL
    RD1: 3:46, 1:15, 1:09, 1:02+
    RD2: 3:38, 1:12, 1:06, :59
    RD3*: 3:25, 1:11, 1:07, :59
    *Bonus 1:00 rest before RD3

    100 FLOAT

    Total: 3500
    Categories
    Swim Workouts
  14. Friday 1/11/19

    PM SCY w/ Trip @ LRRC "Just kickin' it!"

    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    5x75 @ 1:30 FL kick H.A.S. w/ SNKL
    5x50 @ 1:00 FR kick H.A.S. w/ SNKL
    5x25 @ :30 FL kick H.A.S. w/ SNKL

    20x75 @ 1:10 kick w/ fins + SNKL
    3 - FR H.A.S.
    1 - 50 FR H.A.S./25 UW FL
    2 - FR H.A.S.
    2 - 50 FR H.A.S./25 UW FL
    1 - FR H.A.S.
    3 - 50 FR H.A.S./25 UW FL
    4 - 50 FR H.A.S./25 UW FL
    4 - FAST FR H.A.S. (:45-, :45, :45+, :45-)

    50 FLOAT

    Total: 2800
    Categories
    Swim Workouts
  15. Wednesday 1/9/19

    PM SCY Solo @ LRRC “I.M. tired”
    CORE7 post swim

    Swim:

    10x100 @ 1:45 kick/scull/drill/swim w/ SNKL

    12x75
    Odd: FL/BK/BR
    Even: BK/BR/FR
    6 @ 1:20 drill
    6 @ 1:05 STRONG

    10x50 @ :40 FL kick w/ fins + BD

    6x100 pull w/ SP
    Odd @ 1:15 FR
    Even @ 1:30 BK

    Total: 3000

    CORE7:

    - high plank to low plank (RD3 switch on command)
    - crunch to sit up w/ 10# db (RD1), Statue of Liberty sit ups w/ 10# db (RD2 switch every :15, RD3 switch at :30)
    - leg lift to hip raise (RD3 switch on command)
    - bicycles (RD1), bicycles/flutter kick on command (RD2 switch at :30), bicycles to flutter kicks (RD3 switch on command)
    - oblique crunch (RD1), oblique v-ups (RD2/RD3 switch at :30)
    - half burpees (RD1), half burpees/mountain climbers (RD2 switch at :30), half burpees to mountain climbers (RD3 switch on command)
    - plank rotations (RD1/RD2), “beat boys” (RD3)

    Updated January 10th, 2019 at 11:00 AM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Tuesday 1/8/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC "Trip makes me do it again..."

    Weights:

    3x10 BB RDL (45/65/65#)
    3x10 BB back squat (45/65/65#)
    3x10 S-leg curl (10/30/50#)
    3x10 S-leg extension (10/30/50#)
    3x10 S-leg glute (30/70/70#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    300 abs

    Swim:

    500 SKIPS
    10x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ :30 V.S.

    4x100 @ 1:10 @ GOAL MILE PACE (:59, 1:00-, 1:00, 1:00+)
    1:10 REST
    3
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01-, 1:02)
    1:10 REST
    2
    x100 @ 1:10 @ GOAL MILE PACE (1:00+, 1:01)
    1:10 REST
    100 @ 1:10 @ GOAL MILE PACE (:58+)

    10x50 @ 1:00 FR swim 3 breaths max

    Total: 2600

    SHOUT OUT: Trip. This set was his idea today. He made them all (with room to spare!). Totally did this as my usual threshold set yesterday morning, so the redundancy was a little "meh". I decided since Trip was doing them on 1:10 to see how many I could hold at my goal mile pace (1:01-). Other than the 3rd one of the set of 3, it was pretty good. However I had no legs to speak of to help me on the back half because of my leg lift 30 minutes earlier!
  17. Monday 1/7/19

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 FR swim
    1 @ 1:40 50 FR kick H.A.S./50 FR swim
    1 @ 1:30 25 FR kick H.A.S./75 FR swim
    1 @ 1:20 FR swim

    10x50 @ 1:00 FR kick w/ BD

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

    4x100 @ 1:05 (1:00, 1:01, 1:02+, 1:04)
    1:05 REST
    3x100 @ 1:05 (1:02-, 1:03-, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02-, 1:03-)
    1:05 REST
    100 @ 1:05 (:59-)

    6x100 @ 1:40 kick 50 FR/50 FL H.A.S. w/ fins + SNKL

    Total: 3000

    PM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 4-3-2-1 breaths/25 pull w/ SP

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    4x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    6x25 @ 22.5 FR kick w/ BD
    2:00 REST
    6x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    4x25 @ 22.5 FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    2x25 @ 22.5 FR kick w/ BD

    200 FR swim PERFECT STROKE! w/ 4/6/2 turns

    Total: 3500
    Categories
    Swim Workouts
  18. Saturday 1/5/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (15#)
    3x10 DB S-arm bicep curl (15#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (15#)
    3x15 hip adductor (50#)

    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)

    Swim:

    400 BK
    odd 100s: normal BK flip turns
    even 100s: crossover turns (practicing for my I.M.)

    4x100 @ 1:30 pull w/ SP + SNKL
    2x200 @ :20 rest FR kick w/ BD

    34x75 @ 1:00
    10 - FR swim 4/6/2 turns
    10 - FR kick w/ fins + BD
    10 - FR 3-2-1 breaths per 25 pull w/ paddles
    4 - D1-4 w/ 4/6/2 turns (:50, :48, :45, :43)

    250 EZ

    Total: 4000

    Updated January 5th, 2019 at 11:22 PM by Calvin S

    Categories
    Uncategorized
  19. Friday 1/4/19

    AM SCY Solo @ LRRC "Kicking"
    PM SCY Solo @ LRRC "Friday Fly Day"

    AM Swim:

    300 swim 4/6/2 turns
    300 pull w/ SP + SNKL
    200 swim 4/6/2 turns
    200 kick every 3rd 25 BR w/ BD
    100 swim 4/6/2 turns
    100 I.M. drill

    4x100 @ 1:40 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x75 @ 1:15 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x50 @ :50 FR kick w/ BD
    200 @ 3:20 BK pull w/ SP
    4x25 @ :25 FR kick w/ BD
    200 PERFECT STROKE w/ 4/6/2 turns

    Total: 3000

    PM Swim:

    5x100 w/ SNKL
    1 @ 2:00 FL kick H.A.S.
    1 @ 1:50 75 FL kick H.A.S./25 FR swim
    1 @ 1:40 50 FL kick H.A.S./50 FR swim
    1 @ 1:30 25 FL kick H.A.S./75 FR swim
    1 @ 1:20 FR swim
    :50 REST
    5x100
    1 @ 2:10 FL kick on back in S-line
    1 @ 2:00 75 FL kick on back in S-line/25 BK swim
    1 @ 1:50 50 FL kick on back in S-line/50 BK swim
    1 @ 1:40 25 FL kick on back in S-line/75 BK swim
    1 @ 1:30 BK swim

    8x25 @ :35 "Progressive Butterfly"
    4x50 @ 1:00 "Progressive Backstroke"
    8x25 @ :35 "Progressive Breaststroke"
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x25 @ :45 UW FL kick N.S.
    odd: on stomach
    even: on back

    8x50 @ 1:00 FL swim PERFECT STROKE! w/ 5 FL kicks off all walls
    - focus on kickout into first stroke, head position, and really feeling like everything is leg driven
    - was :31- on the first one and then :30s on the rest (although I wasn't aiming for a particular time, I just happened to notice when I came in on each one)

    4x75 @ :15 rest 25 FR kick H.A.S./25 front scull/25 PERFECT STROKE w/ SNKL

    Total: 2700
    Categories
    Swim Workouts
  20. Thursday 1/3/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Backstroke focused I.M."

    Weights:

    3x10 BB RDL (45/65/65#)
    3x10 BB back squat (45/55/65#)
    3x10 S-leg curl (30#)
    3x10 S-leg extension (30#)
    3x10 S-leg glute (50#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)

    Swim:

    1000 SKIPS

    8x125 kick w/ fins
    odd: last 25 UW
    even: first 25 UW
    2 @ 2:00
    2 @ 1:50
    2 @ 1:40
    2 @ 1:30

    12x25 @ :45 front scull w/ SNKL
    2 w/ buoy focus on head position
    2 no buoy focus on body alignment

    2x
    3x100 @ 1:20 FRIM
    4x50 @ :50 BK @ 200 I.M. PACE
    RD1 - :32+, :32+, :31+, :31+
    RD2 - :33-, :32+, :32+, :32
    50 EZ BR kick w/ BD

    4x50 @ 1:00 FR 25 kick H.A.S./25 PERFECT STROKE! w/ SNKL + 4 FL kicks off all walls

    5:00 of "bucket" turn/spin turn practice

    Total: 3600
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