Calvin S

PM SCY w/ Claire + Jessie Baldwin "Happy New YAEr!"

Aerobic day. Just keep it moving. Only took enough break to change out equipment. This was taken directly from my workout on 12/31/2013, only I modified the intervals for SCY (was originally done LCM).

700 @ 8:45 swim w/ paddles + fins + SNKL
4x50 @ :55 FR kick w/ BD
7x100 @ 1:15 AE

600 @ 7:30 swim w/ paddles + fins + SNKL
4x50 @ :55 FR kick w/ BD
6x100 @ 1:15 AE

500 @ 6:15 swim w/ paddles + fins + SNKL
4x50 @ :55 FR kick w/ BD
5x100 @ 1:15 AE

400 @ 5:00 swim w/ paddles + fins + SNKL
4x50 @ :55 FR kick w/ BD
4x100 @ 1:10 AE

300 @ 3:45 swim w/ paddles + fins + SNKL
4x50 @ :55 FR kick w/ BD
3x100 @ 1:10 AE

200 @ 2:30 swim w/ paddles + fins + SNKL
4x50 @ :55 FR kick w/ BD
2x100 @ 1:05 STRONG AE (1:01+, 1:02)

100 @ 1:15 swim w/ paddles + fins + SNKL
4x50 @ :55 FR kick w/ BD
100 @ 1:05 STRONG AE (:57)

Total: 7000

...in 1 hour and 40 minutes!

AM Weights @ LRRC
PM SCY w/ Trip @ LRRC "Best Average"

"You're negatively correlated to the S&P 500 for the month of December." - Trip Strauss

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#)
300 abs

Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
8x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :30 FR swim

8x25 @ :45 scull w/ buoy + SNKL
#1 - front forearm scull smooth
#2 - underwater recovery
#3 - front forearm scull fast
#4 - underwater recovery

10x100 @ 2:00 BEST AVG

200 FLOAT

Total: 3400

Results:
10/16/18 - SCY - :59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-
12/29/18 - SCY - :58, :57+, :58, :58, :58, :58+, :58+, :58, :59-, :58

SHOUT OUT: Trip, who was 1:03s on the first seven, then 1:04, 1:04, 1:02++ (he says it was 1:02.99).

PM SCY Solo @ LRRC "Threshold"

500 swim every 4th 25 FL kick H.A.S. w/ SNKL
6x100 @ 1:45 k/sw/dr/bld
odd: FR
even: FL
8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

100 @ 1:05 (1:03)
100 @ 1:20 EZ
2x100 @ 1:05 (1:03, 1:04)
100 @ 1:30 EZ
3x100 @ 1:05 (1:02, 1:04-, 1:04+)
100 @ 1:40 EZ
100 @ 1:05 (1:04+)
1:05 REST
2x100 @ 1:05 (1:03, 1:04)
1:05 REST
3x100 @1:05 (1:03, 1:04-, 1:02+)

6x100 @ 1:30 FL kick w/ fins + BD

Total: 3600

Not exactly the threshold set I had planned, but I felt really labored in the water today. I can definitely feel the accumulated heaviness from several weeks of lifting, and the short term soreness from going up in weight yesterday.

AM SCY w/ Claire Bristow + Levi Lewis @ LRRC "I.M. with a backstroke focus"
PM Weights @ LRRC
PM SCY Solo @ LRRC "Recovery"

AM Swim:

2x
400 swim every 4th 25 scull w/ SNKL
6x50 @ 1:00 BK drill
odd: 3/4 drill
even: "Matt Biondi" drill
4x75 @ 1:15 rolling I.M. work transitions!

2x
4x25 @ :45 BK kick w/ 15M UW off wall
3x100 @ 1:25 BK AE
200 @ 3:45 I.M. FAST done as 25 FL/75 BK/25 BR/75 FR (2:15, 2:14)

200 EZ

Total: 3400

Weights:

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

PM Swim:

2x
5x100 @ :15 rest w/ SNKL
#1 - FR kick H.A.S
#2 - 75 FR kick H.A.S./25 FR swim
#3 - 50 FR kick H.A.S./50 FR swim
#4 - 25 FR kick H.A.S./75 FR swim
#5 - FR swim
4x75 @ 1:20 k/dr/UW w/ fins

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

12x25 @ :30 FR kick w/ BD
2:00 REST
8x25 @ :25 FR kick w/ BD
2:00 REST
4x25 @ :20 FR kick w/ BD

100 EZ

Total: 2700

PM SCY w/ Trip (main set only) @ LRRC
CORE7 post swim

Swim:

2x
400 swim every 4th 25 scull w/ SNKL
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
3x100 @ 1:30 3/1/2/0 breaths per 25 pull w/ paddles
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

4x
300 @ 4:00 D1-4 pull w/ paddles + SNKL
3x100 @ 1:30 D1-3
RD1: 3:36, 1:08, 1:05, :59
RD2: 3:34, 1:09+, 1:03+, :58
RD3: 3:28, 1:10, 1:04+, :59-
RD4: 3:29**, 1:10, 1:04+, :59-

**Oops, I backed off too much on the middle 100 :/

8x50 @ 1:00 kick H.A.S. w/ fins + SNKL
odd: FR
even: FL

Total: 5000

CORE7:

- high plank to low plank (RD1/RD2), add jump (RD3)
- low plank pike-up (RD1/RD2), streamline hold on back (RD3)
- high plank knee pulls (RD1), streamline hold on back (RD2), elbow to knee crunch switch sides at :30 (RD3)
- floor wipers
- bounce squat/lunge (switch on command)
- high plank w/ leg lifts (RD1), leg raise to hip raise (RD2/RD3)
- full body crunch/toe touch switch at :30 (RD1), full body crunch/hip raise switch at :30 (RD2), three-quarter burpees (no push-up) (RD3)

AM SCY Solo @ LRRC

400 swim 100 FR/100 BK every 4th 25 scull
400 I.M. kick w/ BD (except BK - S-line)
400 pull w/ SP + SNKL

4x125 @ 2:00 kick w/ fins
odd: last 25 FAST FL UW
even: first 25 FAST FL UW

16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

12x25 @ :30 SMOOTH FL w/ fins

200 EZ

Total: 3000

PM SCY w/ Trip @ LRRC “AE I.M. F-U!”

2x
300 swim every 4th 25 kick H.A.S. w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
2x150 @ 2:00 4/1/3/1/2/1 breaths by 25 pull w/ SP

8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

10x200 @ 2:35
Odd: AE FR
Even: STRONG I.M. (2:24, 2:26, 2:26, 2:26, 2:22**)
** the last one was so much quicker than the others because Trip tried to sprint by me on the last 50 (he did all 10 FR). I had to haul ass to the finish to beat him. Not so fast, Trip.

100 EZ

Total: 4300

This workout was a bear. Happy I got through it, but I really wanted to quit already by #3. Trip felt the same way. Shout out to him for sticking with it and helping me stick with it as well!

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

AM Swim:

6x100 @ 1:50 75 fr/25 FL kick H.A.S. w/ SNKL

ALL FR KICK W/ BD (except where noted):
2x25 @ :25 FAST
25 @ :50 EZ
4x25 @ :25 FAST
25 @ :50 EZ
6x25 @ :25 FAST
25 @ :50 EZ
8x25 @ :25 FAST
25 @ :50 EZ
100 "Progressive Scull" w/ buoy + SNKL
8x25 @ :22.5 FAST
25 @ :45 EZ
6x25 @ :22.5 FAST
25 @ :45 EZ
4x25 @ :22.5 FAST
25 @ :45 EZ
2x25 @ :22.5 FAST
25 @ :45 EZ

100 FR PERFECT STROKE! w/ 4/6/2 turns

Total: 2000

PM Swim:

300 swim w/ SNKL
300 pull w/ SP + SNKL
200 swim w/ SNKL
200 kick 50 FR/50 FL w/ BD
100 swim w/ SNKL
100 "Progressive Scull" w/ buoy + SNKL

12x100
4 @ 1:30 add-on FL to front D1-4 (1:11, 1:10, 1:08, 1:03+)
4 @ 1:15 FR AE
4 @ 1:30 add-on FL to back D1-4 (1:12, 1:09, 1:07, 1:04)

100 EZ

Total: 2500

PM Weights @ LRRC
PM SCY w/ Blair @ LRRC "Recovery"

Weights:

3x8 pull-ups
3x10 DB shoulder press (10#)
3x10 DB S-arm bicep curl (10#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (10#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
200 abs

Swim:

1000 SKIPS

16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

200 BK PERFECT STROKE! w/ 4 FL kicks off all walls

Total: 2000

PM SCY w/ Trip + Blair Bish @ LRRC
CORE7 post swim

Swim:

2x
300 swim every 4th 25 scull w/ SNKL
4x75 @ 1:20 k/dr/UW w/ fins
6x50 @ 1:00 drill
RD1 - 3 FL/3 BK
RD2 - 3 BR/3 FR

16x75 @ 1:10
4 - FR "Claire Lockridge"
4 - rolling I.M. STRONG
4 - FR "Claire Lockridge" **
4 - rolling I.M. STRONG
** I messed up the 4th 75 and choked on water so I went 2/2/1 breaths by 25 :/

10x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

Total: 3500

CORE7
- plank jacks (RD3 w/ gliders)
- alternating knee pulls/pikes w/ gliders
- single leg v-ups
- floor wipers
- mountain climbers w/ gliders
- half burpees
- hip raises (RD1), full body crunch (RD2), toe reaches (RD3)

PM Weights @ LRRC
PM SCY Solo @ LRRC

Weights:

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

Swim:

5x100 4 FL kicks off walls w/ SNKL
1 @ 2:00 kick H.A.S.
1 @ 1:50 75 kick H.A.S./25 swim
1 @ 1:40 50 kick H.A.S./50 swim
1 @ 1:30 25 kick H.A.S./75 swim
1 @ 1:20 swim

12x25 @ :40
odd: FR NO SPLASH!
even: DIVE w/ FAST breakout into EZ

8x50 @ :50 FR swim opposite fin + opposite upside down paddle (switch each 50)

8x25 @ :45 12.5 FAST FR kick in S-line + 2 FAST FL strokes into EZ

6x25 @ :50 :10 FAST FR kick on wall into FAST turn + FAST breakout
6x25 @ 1:00 FAST FR NO BREATH w/ fins

2x200 @ 2:35 FR swim
100 EZ

Total: 2200

AM SCY Solo @ LRRC
PM SCY Solo @ LRRC

AM Swim:

300 swim 4 FL kicks off walls w/ SNKL
300 pull w/ SNKL
200 swim 4 FL kicks off walls w/ SNKL
200 kick every 3rd 25 BR w/ BD
100 swim 4 FL kicks off walls w/ SNKL
100 I.M. drill

8x125 @ 2:00 kick H.A.S. w/ fins + SNKL
odd: last 25 UW in S-line
even: first 25 UW in S-line

100 EZ

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

100 FLOAT
100 PERFECT STROKE w/ 4/6/2 turns

Total: 3500

PM Swim:

4x150 @ :20 rest 25 kick H.A.S./25 L-arm/25 kick H.A.S./25 R-arm/50 swim
odd: FR
even: BK

7x100 @ 1:20
6x125 @ 1:40
5x150 @ 1:55
4x175 @ 2:10
3x200 @ 2:25
2x225 @ 2:40
250 @ 2:50

4x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

Total: 5000

AM SCY Solo @ LRRC
PM SCY Solo @ LRRC

AM Swim:

1000 SKIPS

2x
4x75 @ 1:15 FR kick w/ BD
4x50 @ :50 FR kick w/ BD
4x25 @ :25 FR kick w/ BD
4x25 @ :45 scull w/ buoy + SNKL

100 PERFECT STROKE! w/ 4/6/2 turns

Total: 2500

PM Swim:

400 swim every 4th 25 FL kick on back
300 pull w/ buoy only
200 kick 25 FR/25 FL w/ BD
100 I.M. drill

400 @ 4:45 (4:30)
4x100 @ 2:00 FL k/sw/dr/bld
300 @ 3:35 beat 300 split [3:21] from 400 (3:18)
4x75 @ 1:30 BK k/dr/bld
200 @ 2:25 beat 200 split [2:11] from 300 (2:07)
4x50 @ 1:00 BR
odd: 25 w/ FR kick/25 bld
even: 25 w/ FL kick/25 bld

200 EZ (25 BK/25 FR)

Total: 3000

AM Weights @ LRRC
AM SCY Solo @ LRRC "Recovery"

Weights:

3x8 pull-ups
3x10 DB shoulder press (10#)
3x10 DB S-arm bicep curl (10#)
3x10 DB tricep extension (15#)
3x10 DB S-arm row (15#)
3x10 DB bench press (10#)
3x15 hip adductor (50#)
3x15 hip abductor (50#)
2x (3x10) DB "empty cans" (5#)
500 abs

Swim:

2x200 @ :30 rest 100 FR/100 BK w/ 4 FL kicks off walls

2x
4x25 @ :40 FR B&A drill w/ SNKL
:20 rest
4x25 @ :40 BK 3/4 drill
:20 rest

2x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
:30 rest
4x50 @ 1:00 "Progressive Backstroke"
:30 rest

4x100 @ 1:40 kick w/ fins + BD
odd: FR
even: FL

Total: 2000

PM SCY Solo @ LRRC
CORE7 post swim

Swim:

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

2x
3x50 @ :40 D1-3
4x25 V.S.
RD1 @ :40 FR kick w/ BD
RD2 @ :30 FR swim

3x
6x25 @ :40 FR FAST w/ 4 FL kicks off wall
500 @ 7:00 D1-3 (5:46, 5:26, 5:22+)

9x50 @ 1:00 kick 25 FR/25 FL H.A.S. w/ fins + SNKL

Total: 4000

CORE7:

- crossover sit-ups
- sprinter sit-ups (RD1), sprinter sit-ups (:30)/reverse crunch (:30) (RD2/RD3)
- full body crunch w/ 10# db
- leg raise (:30)/hip raise (:30) (RD1/RD2), leg raise to hip raise (RD3)
- static crunch w/ heel touch
- mountain climbers (RD1/RD2), mountain climbers to squatted jump/hop (RD3)
- side-to-side burpees (RD1), burpee to bicep curl w/ 10# db (RD2), burpee to bicep curl to shoulder press w/ 10# db (RD3)

Well I didn't even throw any weight on yesterday in my first leg lift, but holy hell my legs were sore today. The last 500 was a struggle. Felt like I was dragging concrete blocks behind me. Going to have to better map out my workouts now that I am adding lifting back into the mix. I plan to lift arms tomorrow and then do a recovery practice, but that means Friday may be rough if I am as sore again then as I was today!

PM Weights @ LRRC
PM SCY Solo @ LRRC

Weights:

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

Swim:

600 swim 4 FL kicks off all walls (100 FR/100 BK)
6x100 I.M.
odd @ 1:40 drill
even @ 1:30 D1-3 (1:19, 1:13, 1:07)

3x
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
:30 REST
4x25 @ :30 FR V.S.
RD1 w/ paddles + fins
RD2 w/ fins
RD3 no equipment
:30 REST

200 EZ

Total: 2300

AM SCY Solo @ LRRC
PM SCY Solo @ LRRC

AM Swim:

400 swim every 4th 25 scull
4x75 @ 1:20 BK k/dr/sw
3x100 @ 1:25 TOFU w/ fins

3x100 @ 1:40 FR kick w/ BD
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
3x100 @ 1:35 FR kick w/ BD
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
3x100 @ 1:30 FR kick w/ BD
4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

500 EZ

Total: 3000

PM Swim:

500 swim every 4th 25 kick H.A.S. w/ SNKL

3x500 @ 6:15 D1-3 pull w/ paddles + SNKL (6:06, 5:56, 5:47)
1:15 REST
5x300 @ 3:45 kick on back 5 FL kicks off every wall w/ fins
1:15 REST
5x100 @ 1:15 (1:08, 1:06, 1:08, 1:06, 1:12)
50 @ 1:15 EZ
5x100 @ 1:10 (1:05, 1:05, 1:05, 1:05, 1:05, 1:08)
50 @ 1:10 EZ
5x100 @ 1:05 (1:01, 1:03, 1:07*, 1:03, 1:01)
*Missed #3 took 10 extra seconds and finished last 2!

200 EZ

Total: 5300

PM SCY @ UALR "Trey Heye Memorial Invitational Day 2" or "The Meat Grinder"

600 swim every 4th 25 scull w/ SNKL
4x100 @ :20 rest k/sw/dr/bld I.M.O.
4x75 @ 1:10 D1-4
200 kick every 3rd 25 BR w/ BD
4x25 @ :35 rest V.S.
2x50 (25 DIVE/25 EZ)
100 EZ

100 FR - 51.09 (24.70/26.39) - Spun my wheels and didn't nail my turns like I wanted to. Would have liked to have been under 51. But really can't complain.

400 EZ (100 swim/100 kick w/ BD) w/ SNKL

100 BK - 1:02.47 (30.65/31.79) - My throwaway event. I never race backstroke so I figured, "why not?" Second 50 was much better than the first 50.

600 EZ (100 swim/100 kick w/ BD) w/ SNKL

100 FL - 55.98 (26.30/29.68) - Best race of the afternoon. Was really happy with this time given all the racing I had already done prior. Locked up a little bit on the last 4-5 strokes, but really felt in control for the rest of the race.

400 EZ (100 swim/100 kick w/ BD) w/ SNKL

200 I.M. - 2:06.81 (26.74/33.73/36.76/29.58) - By this point I was starting to run on fumes. Wasn't sure what to expect from this race. Happy with the time and effort for right now, but it definitely exposed the fact that I have not done any serious I.M. training!

600 EZ (100 swim/100 kick w/ BD) w/ SNKL

50 FR - 23.53 (11.20/12.33) - Had to breathe twice to get through it. Doug actually recorded the race (unbeknownst to me at the time). When I can figure out how to get it off my phone I will post it. It was a whole lot of flailing propped up with a whole lot of kicking.

200 EZ

Total: 4550

Really wanted to push my body to the limit with this meet. High race volume and short turnaround. Today's session from the start of warm-up to the end of the meet was only 3 hours.

50 Free Race Video:

PM SCY @ UALR "Trey Heye Memorial Invitational Day 1"

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

4x75 @ 1:20 k/dr/UW w/ fins
3x50 @ :50 D1-3
150 EZ

200 FR - 1:55.30 (26.42/29.42/29.64/29.82) - I was a little hurried with my stroke and had trouble settling into the race. This has always been a problem for me, and the 200 doesn't provide a lot of time to "settle in." Probably why this is my least favorite freestyle distance to race.

600 EZ (100 FR/100 kick w/ BD) w/ SNKL

500 FR - 5:11.98
28.46/31.07 (59.53)
31.58/31.70 (1:03.28)
31.65/31.86 (1:03.51)
31.74/31.99 (1:03.73)
31.28/30.65 (1:01.93)

This race was 25 minutes after my 200. I was stuck in third gear until the last 75 yards. Did not feel like I died though. I felt good throughout the race. The age groupers on either side of me shot off to fast starts. This was nice because it forced me to just swim my own race, and by the 200, I had reeled them in and passed them. By the 300, I was several body-lengths ahead of the field.

600 EZ (100 FR/100 kick w/ BD) w/ SNKL

Total: 3500

SHOUT OUT: Trip, who did the same double as me. He got one extra heat of the 200 to rest since he was the heat before me. He was a VERY respectable 2:02/5:37 (the latter was a new Arkansas Masters record). Doug also simultaneously swam an amazing 50 FR and a terrible 200 FR. He was going for a 50 split (23.60). I am not sure he would want me to post his overall 200 FR time here, and honestly it took so long for him to finish I lost interest in the race and stopped paying attention

PM SCY w/ Trip (2x50 only) @ LRRC

2x
300 swim every 4th 25 scull w/ SNKL
200 I.M. drill
4x125
RD1 @ 2:00 kick 1st/5th 25 UW w/ fins
RD2 @ 1:35 swim D1-4 (1:26, 1:21, 1:18, 1:16)

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

2x50 @ :50 @ 200 PACE (or faster) (:25, :25+)

5x100 @ 1:30 kick 50 FR/50 FL w/ fins + BD

Total: 3000