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Calvin S

  1. Thursday 8/29/13

    Thursday 8/29

    PM only SCY

    2x
    200 swim
    4x25 @ :10 rest log-roll drill w/ snorkel
    200 pull w/ buoy + paddles + snorkel
    4x25 @ :10 rest HP drill
    200 kick

    8x25 @ :10 rest 1-arm FR w/ strapless paddles (switch arms every 2)

    4x
    300 @ :10 rest FR 25 L/25 R/50 swim w/ snorkel
    4x125 @ :10 rest 50 side-glide/50 BK kick in S-line/25 FL kick on back in S-line

    Total: 5000

    Mind-numbingly boring, but great for FR technique!

    Updated August 29th, 2013 at 11:03 PM by Calvin S

    Categories
    Swim Workouts
  2. Wednesday 8/28/13

    Wednesday 8/28

    PM only SCY

    600 (150 pull/50 scull) w/ buoy + paddles + snorkel (picking up right where I left off last night!)
    300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
    100 FR swim breathe every 7

    20x25 @ :10 rest
    8 - log-roll drill w/ snorkel
    2 - log-roll drill NO snorkel
    10 - human paddle drill (breathe every 3)

    3x
    4x50 @ :10 rest side-glide
    2x200 @ :10 rest 25 scull/25 human paddle/50 swim w/ snorkel
    5x100 @ :15 rest breathe every 5

    50 FR FAST from blocks (for shits and giggles - 23.90 --> felt like garbage, no fast twitch at the moment)
    150 EZ

    Total: 5000

    Updated August 28th, 2013 at 09:55 PM by Calvin S

    Categories
    Swim Workouts
  3. Tuesday 8/27/13

    Tuesday 8/27

    PM only SCY + Dryland

    Dryland:

    2x
    7 burpees
    20 lunges (10 each leg)
    5 diamond push-ups
    15 air squats
    400M run

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 FR kick w/ board
    100 scull

    6x25 @ :10 rest scull w/ snorkel
    8x25 @ :10 rest side-glide drill w/ snorkel
    100 EZ

    3x (no intervals, just switch equipment and go...keep moving)
    600 (150 pull/50 scull) w/ buoy + paddles + snorkel
    300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
    100 FR swim breathing every 7

    Total: 4450
    Categories
    Swim Workouts
  4. Monday 8/26/13

    Monday 8/26

    PM only SCY

    800 (200 swim/200 kick w/ board)

    6x25 @ 1:30 scull w/ snorkel (really slow interval to focus on technique)
    100 EZ

    10x200 @ 2:30 AE **
    - cruised the first 9 and worked #10 (2:11, followed by 6 straight 2:10s, 2:07, 2:11, 1:58)

    250 EZ

    Total: 3300

    ** Most of today's practice was stationary body position drills, but the 10x200 was punishment for a few weeks ago when Kyle scheduled water polo for practice and only 12 of the 40 kids in the group showed up. He said we would be punished on day #1 as soon as practice started back up. To be quite honest, I did not find it to be punishing at all, but then again I did not take 3-5 weeks off!

    I also ran with my college girls during their practice, clocking a 21:43 5K (about 6:59-7:00 mile pace).
    Categories
    Swim Workouts
  5. Thursday 8/22/13

    Thursday 8/22

    PM only SCY

    300 swim

    4x
    4x25 @ :30 FR kick FAST
    150 @ 1:50 pull w/ buoy + paddles D1-4 by round

    100 EZ

    Total: 1400

    Had limited time to practice today because college season has started back up. However I did get in a 3 mile run with the girls after my short pool workout.

    Updated August 29th, 2013 at 07:54 AM by Calvin S

    Categories
    Swim Workouts
  6. Wednesday 8/21/13

    Wednesday 8/21

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 I.M. drill

    8x25 @ :30 3/3/3 drill w/ strapless paddles

    2x (RD1: swim, RD2: pull w/ buoy + paddles + snorkel)
    4x150 @ 2:10/2:00 descend within each 150
    3x100 @ 1:20/1:15 D1-3

    4x50 @ :45 25 kick under H2O/25 swim w/ fins

    300 EZ

    Total: 3500
    Categories
    Swim Workouts
  7. Tuesday 8/20/13

    Tuesday 8/20

    PM only LCM

    2x
    400 swim w/ fins + paddles + snorkel
    8x25 @ :35 FR drill
    3x100 @ 1:20 N.S.

    8x50 @ :45 25 under H2O kick/25 smooth swim w/ fins
    100 EZ

    4x (RD1: FL, RD2: BK, RD3/4: FR)
    50 @ :50 build
    2x25 @ :30 EZ/FAST
    4x25 @ :40 FAST
    2x75 @ 1:20 EZ/FAST

    300 EZ

    Total: 4000
    Categories
    Swim Workouts
  8. Friday 8/16/13

    Friday 8/16

    AM only LCM

    400 swim

    3x200 @ :20 rest I.M.
    #1 - kick
    #2 - drill
    #3 - swim, building each 50 (2:39)

    4x50 @ 1:10 done like last night as follows: kick under H2O FAST as far as possible, breakout and take 1st breath, then sprint no breath until needing 2nd breath, then EZ...only unlike last night, this morning was no fins!

    4x250 @ 4:00 I.M. doubling each stroke once, STRONG on the double stroke/cruise the rest (1:12, 1:19, 1:25, 1:10) <-- times on the FAST 100

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  9. Thursday 8/15/13

    Thursday 8/15

    PM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 I.M. drill

    8x50 @ 1:00 swim w/ strapless paddles alternating 2 FR/2 BK focusing on catch
    4x100 @ 1:30 AE w/ snorkel
    #1/2 - opposite fin + opposite paddle
    #3 - paddles only
    #4 - swim

    3x100 @ 1:25 AE (1:15, 1:15, 1:15)
    50 EZ
    3x100 @ 1:35 ANAE (1:09, 1:09, 1:09)
    50 EZ
    3x100 @ 1:45 VO2 MAX (1:05, 1:06, 1:08)
    100 EZ

    2x50 @ 1:30 w/ fins
    - kick FAST under H2O as far as possible, after breaking out and taking 1st breath, sprint as far as possible before taking 2nd breath and then EZ the rest of the way

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  10. Wednesday 8/14/13

    Wednesday 8/14

    AM only LCM

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

    3x (RD1 w/ fins, RD2 w/ buoy + paddles, RD3 swim)
    200 @ 3:00 AE
    150 @ 2:20 PINK
    100 @ 1:50 RED
    50 @ :50 BLUE
    1:00 REST

    8x50 @ 1:10
    1st 25 0 breath
    :10 rest
    2nd 25 FAST

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  11. Thursday 8/8/13

    Thursday 8/8

    PM only SCY

    600 swim

    400 pull w/ buoy + paddles + snorkel N.S. 4:16 (2:10/2:06)
    6x50 @ :10 rest drill FR
    200 I.M. drill
    100 drill FR

    8x75 @ 1:10 add-on stroke (FR was AE, stroke was STRONG)
    4 FL (75 FR, 50 FR/25 FL, 25 FR/50 FL, 75 FL)
    4 BK (same as above)
    10x50 @ :05 rest trying to hold under :30 on all of them (had 2 29s, mostly 30s and 1 31)
    200 EZ

    300 pull w/ buoy + paddles + snorkel AE
    200 kick w/ board

    Total: 3400

    Back in Cincinnati for a friend's bachelor party so I stopped by the Blue Ash YMCA and swam with the masters team there (Blue Ash was my club team in high school). The practice was a little chaotic as written, and so I took a few liberties to "spice up" the distances. Unfortunately I will be busy the rest of the weekend so I won't be able to get another swim in until Monday.
    Categories
    Swim Workouts
  12. Tuesday 8/6/13

    Tuesday 8/6

    PM only LCM

    2x
    400 swim w/ fins + snorkel
    4x50 @ :10 rest swim FR w/ strapless paddles
    3x100 @ 1:20 AE

    4x200 @ 3:45
    #1 - 50 FAST/50 EZ/100 AE (29.1)
    #2 - 50 AE/100 FAST/50 EZ (1:10.5)
    #3 - 50 FAST/50 EZ/100 AE (29.5)
    #4 - 200 FAST (2:18.0)

    8x100 @ :20 rest
    I did these 4 AE trying to hold same stroke count and then 4 light descend:
    1:18, 1:18, 1:18, 1:17, 1:16, 1:13, 1:12, 1:10

    100 EZ

    Total: 3500

    Conditions were not great for fast swimming this evening. The temperature was hovering around 100 and the humidity was also near 100%. These conspired to raise the water temperature from its normal 81 (although recently it has been as low as 79) up to about 86. To make matters worse, someone in the subdivision surrounding the pool was redoing their roof, so the fumes from the tar/gasoline were almost overwhelming.
    Categories
    Swim Workouts
  13. Friday 8/2/13

    Friday 8/2

    AM LCM and PM SCY

    AM swim:

    3x
    300 swim w/ snorkel
    6x50 @ 1:00 FR kick w/ board
    4x100 @ :05 rest drill/swim w/ fins

    8x25 @ :40 V.S.
    100 EZ

    16x50 @ 1:00 I.M. order
    1 - kick
    2 - drill
    1 - STRONG (32.5, 37.0, 40.2, 29.1)

    8x50 A.R.
    2 @ :45
    2 @ :55
    2 @ 1:05
    2 @ 1:15

    200 EZ

    PM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 FR kick w/ board
    100 swim
    100 I.M. drill

    8x25 @ :40 under H2O kick N.S. w/ fins

    6x200 @ 2:30 pull w/ buoy + paddles + snorkel

    400 EZ

    Total: 3000
    Categories
    Swim Workouts
  14. Thursday 8/1/13

    Thursday 8/1

    AM only LCM

    3x
    300 swim w/ paddles + fins + snorkel
    8x25 @ :10 rest scull
    4x50 @ :15 rest overkick swim w/ strapless paddles

    5x200 @ :05 rest w/ fins + snorkel
    odd: kick
    even: swim

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  15. Wednesday 7/31/13

    Wednesday 7/31

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M. drill

    6x under H2O returns w/ fins
    8x50 @ 1:00
    odd: kick/drill
    even: drill/swim
    8x25 @ :40 V.S.
    50 EZ

    2x
    300 @ 3:20 (3:07/3:03)
    200 @ 2:15 (2:04/2:02)
    150 @ 1:40 (1:30/1:29)
    100 EZ

    300 EZ

    Total: 3450

    Had Crossfit before practice, but it was 45 minutes of stretching only. I guess it made a huge difference, because the main set I felt so smooth in the water. As written, everything was just aerobic, making the interval (1:07 base), but I felt so good on round one that I just tried to work the second round harder. My stroke felt pretty effortless, although towards the end of round two my arms got sore, but cardio-wise, my HR never got above a low RED (26/ :10). A short but sweet set for sure!
    Categories
    Swim Workouts
  16. Tuesday 7/30/13

    Tuesday 7/30

    AM only LCM

    3x
    300 swim w/ fins + snorkel
    6x50 @ 1:00 kick/drill
    3x100 @ 1:20 AE

    8x25 @ :40 V.S.

    100 EZ

    Total: 3000

    Had a busy day lined up so I didn't have time for much of a practice today.
    Categories
    Swim Workouts
  17. Monday 7/29/13

    Monday 7/29

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 BK/100 kick)

    6x100 @ 2:30 Rouse 100s

    3x
    6x50 @ :50 swim w/ strapless paddles + snorkel
    12x25 @ :40 2 drill/2 swim I.M. order (no FR)

    2x
    400 @ 5:00 AE
    300 @ 4:00 breathing 3-5-7 by 50
    200 @ 3:30 FAST kick w/ fins
    100 @ 1:40 swim w/ fins last 15M FAST

    200 EZ

    Total: 6400

    Crossfit:

    5x
    :10 handstand
    4x candlestick to burpees
    10x grasshoppers

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x under H2O returns

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.

    2x
    2x100 @ 1:20 FL w/ fins (AVG. 57.0/56.0)
    4x50 @ :50 BK (AVG. 34.3/34.8)
    4x50 @ :50 BR (AVG. 34.4/33.2)
    2x100 @ 1:10 FR N.S. w/ fins (AVG. 55.0/54.6)
    100 EZ

    8x25 @ :05 rest FR drill
    400 opposite fin + opposite paddle + snorkel (switch every 100)

    Total: 4100
    Categories
    Swim Workouts
  18. Saturday 7/27/13

    Saturday 7/27

    "Super Suit Saturday"

    AM only LCM

    600 (200 swim/100 kick)
    8x50 @ 1:00 odd: kick/drill, even: drill/swim w/ fins
    200 cruise
    5x100 @ 1:20 N.S.
    200 cruise
    8x25 @ :40 V.S.

    Changed into a Blue Seventy body suit and then:

    100 @ :10 REST FL/BK (1:11.7)
    50 @ :10 REST BR (40.0)
    50 FR (33.5)
    200 I.M. add-up: 2:25.2

    100 EZ

    50 FR (27.0)
    50 EZ

    Total: 2500
    Categories
    Swim Workouts
  19. Friday 7/26/13

    Friday 7/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    400 swim
    8x50 @ 1:00 w/ fins odd: swim w/ overkick, even: drill
    4x100 @ 1:20 AE

    5x100 @ 2:30 Rouse 100s

    2x
    2x200 @ 3:00 1st 50 STRONG
    3x150 @ 2:00 3rd 50 STRONG
    4x100 @ 1:20 1st 75 STRONG
    100 EZ

    4x50 @ 2:00 FAST w/ fins I.M. order

    200 EZ

    Total: 6000

    Crossfit:

    15:00 EMOM
    6x squat @ 95 lbs
    8x lunges (4 each leg)
    2x burpees

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x under H2O turns @ :40
    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    6x25 @ :30 FL (AVG 13.1)
    6x50 @ :50 BK (AVG 34.9)
    6x50 @ :50 BR (AVG 34.5)
    5x100 @ 1:10 FR
    4 STRONG AE holding b/w 1:00-1:03 (AVG 1:02.0)
    1 N.S. - 57.1 (30.0/27.1)

    50 EZ

    4x 6 strokes w/ power tower
    50 FAST w/ fins (FR - 21.3)
    300 EZ

    Total: 3450
    Categories
    Swim Workouts
  20. Thursday 7/25/13

    Thursday 7/25

    "Recovery Day" or "Blair Bish Bags A Bug"

    AM only LCM

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 BK/100 kick)
    200 I.M. drill

    3x
    6x50 @ 1:00 swim w/ strapless paddles + snorkel
    4x100 @ 1:30 swim w/ fins + snorkel (50 overkick/50 DPS)

    6x100 @ 2:30 Rouse....Or wait, whats this? Blair Bish (one of the top ranked breaststrokers in the country right now in his age group) found a bug and wants to eat it to get out of the rest of practice. The following ensued:



    To quote coach Kyle Cormier, "You know you are eating a bug, because of the legs."

    100 EZ

    Total: 4200

    Believe it or not, Blair's only regret was that he didn't "cash" in this "get out 'snack'" for some other more difficult practice. All we had left were the Rouse 100s and warm down!

    The bug:

    Click image for larger version. 

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    Updated July 25th, 2013 at 09:45 PM by Calvin S

    Categories
    Swim Workouts
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