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Calvin S

  1. Monday 12/31/18

    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!

    Updated December 31st, 2018 at 08:17 PM by Calvin S

    Categories
    Swim Workouts
  2. Saturday 12/29/18

    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).

    Updated December 29th, 2018 at 09:01 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Friday 12/28/18

    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.
    Categories
    Swim Workouts
  4. Thursday 12/27/18

    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 - 2
    5 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
  5. Wednesday 12/26/18

    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)
  6. Monday 12/24/18

    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
    Categories
    Swim Workouts
  7. Saturday 12/22/18

    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!
    Categories
    Uncategorized
  8. Friday 12/21/18

    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
    Categories
    Swim Workouts
  9. Thursday 12/20/18

    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
  10. Wednesday 12/19/18

    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)
  11. Tuesday 12/18/18

    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
  12. Monday 12/17/18

    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
    Categories
    Swim Workouts
  13. Friday 12/14/18

    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
    Categories
    Swim Workouts
  14. Thursday 12/13/18

    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
  15. Wednesday 12/12/18

    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!
  16. Tuesday 12/11/18

    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

    Updated December 13th, 2018 at 12:38 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Monday 12/10/18

    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
    Categories
    Swim Workouts
  18. Saturday 12/8/18 (now with race video!)

    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:

    Updated December 9th, 2018 at 07:36 PM by Calvin S

    Categories
    USA-S Swim Meets / Events
  19. Friday 12/7/18

    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
  20. Thursday 12/6/18

    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
    Categories
    Swim Workouts
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