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Calvin S

  1. Wednesday 7/24/13

    Wednesday 7/24

    PM only SCY + Crossfit

    Crossfit:

    6x (not for time, just smooth, steady, and keep moving)
    30 mountain climbers
    15 rotator cuff extensions @ 2.5 lbs (basically shoulder rehab)
    5 GHD sit-ups

    W.O.D.:
    50 pull-ups
    50 push-press @ 45 lbs (so just the bar)
    50 mountain climbers
    Final time: 4:14

    PM swim:

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

    8x50 @ 1:00 I.M. order
    odd: kick/drill
    even: drill/swim

    4x100 @ 1:20 AE
    8x25 @ :40 V.S.

    4x75 @ 1:10 (44.1, 51.1, 52.0, 53.3)
    4x25 @ :30 (14.0, 13.1, 14.0, 12.6)
    "Broken" 400 I.M. add-up: 4:14.2
    300 EZ

    4x50 @ :50 (27.1, 31.1, 32.5, 26.9)
    "Broken" 200 I.M. add-up: 1:57.6
    400 EZ

    4x50 @ :50 (27.4, 28.4, 28.8, 30.0)<-- damn Crossfit workout killed that last 50!
    "Broken" 200 FL add-up: 1:54.6
    100 EZ

    10x100 @ 1:10 lactate hold (held 1:04/1:05)
    100 EZ

    Total: 4700
    Categories
    Swim Workouts
  2. Tuesday 7/23/13

    Tuesday 7/23

    AM only LCM

    600 swim
    400 pull w/ buoy + paddles + snorkel

    10x100 AE
    6 @ 1:20
    4 @ 1:15

    2x
    8x50 @ :50 FR kick
    4x150 @ 2:30 pull w/ buoy + paddles + snorkel BEST AVG

    4x50 @ 1:00 drill w/ fins
    6x100 @ 1:20 AE
    4x50 @ 1:00 drill w/ fins
    100 EZ

    Total: 5100
    Categories
    Swim Workouts
  3. Monday 7/22/13

    Monday 7/22

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    6x100 @ 2:15 Rouse 100s

    4x100 @ 2:00 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:55 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:50 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:45 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)

    Total: 5000

    Crossfit:

    Modified "Intro"
    400M run
    40 air squats
    30 sit-ups
    20 push-ups
    10 pull-ups

    final time: 3:13

    PM swim:

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

    6x under H2O turns

    3x
    12x25 @ :30 FL
    3x100 @ 1:20 BK
    12x25 @ :30 BR
    3x100 @ 1:05 FR

    400 EZ

    Total: 5000
    Categories
    Swim Workouts
  4. Wednesday 7/17/13

    Wednesday 7/17

    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

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300

    Taking it easy this week while the team is in Missouri at Sectionals.
    Categories
    Swim Workouts
  5. Sunday 7/14/13

    Sunday 7/14

    "Meet Day #3"

    AM only LCM

    1000 assorted warm-up of swimming/kicking/drilling/pace

    200 FR - 2:09.39 (1:02.53/1:06.86)

    400 EZ
    200 BR kick/drill

    200 BR - 2:42.65 (1:19.02/1:23.63)

    600 EZ

    Total: 2600
    Categories
    Swim Workouts
  6. Saturday 7/13/13

    Saturday 7/13

    "Meet Day #2"

    AM only LCM

    500 swim
    4x75 @ :10 rest k/dr/bld
    2x100 @ 1:40 AE
    200 EZ

    100 FR - 58.45

    400 EZ
    400 assorted warm-up

    100 BR - 1:13.20

    700 EZ

    Total: 2900
    Categories
    Swim Workouts
  7. Friday 7/12/13

    Friday 7/12

    "Meet Day #1"

    AM and PM LCM

    AM swim:

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

    Practiced a few dives and 15M sprints

    200 EZ

    Total: 1200

    PM swim:

    600 (100 swim/50 kick)
    4x75 @ :10 rest k/dr/sw
    2x
    100 @ 1:30 STRONG
    50 drill
    300 EZ

    50 FR - 26.05

    550 EZ

    Total: 2100
    Categories
    Swim Workouts
  8. Thursday 7/11/13

    Thursday 7/11

    AM only LCM

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

    4x25 @ :30 FR drill
    6x50 @ 1:00 kick w/ board
    odd: FR
    even: BR
    4x100 @ 1:20 swim w/ fins last 25 FAST
    4x25 @ :30 FR drill

    200 EZ

    Total: 2100
    Categories
    Swim Workouts
  9. Wednesday 7/10/13

    Wednesday 7/10

    PM only SCY

    3x
    200 swim
    8x25 @ :30 swim w/ strapless paddles
    4x75 @ 1:30 kick w/ fins last 25 under H2O

    10x100
    odd: 15M burst from a dive/85 EZ
    even: 35 EZ/15M burst to finish/50 EZ

    2x50
    15M dive for time (BR, 7.4, 7.7)/35 EZ

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  10. Tuesday 7/9/13

    Tuesday 7/9

    AM only LCM

    600 swim (100 FR/50 BK)
    4x150 @ :10 rest kick/drill/swim w/ fins + snorkel
    4x100 D1-4
    3 @ 1:20 (1:14, 1:13, 1:12)
    1 @ 1:15 (1:10)
    100 EZ

    50 @ 2:00 dive first 50 of a 200 FR (28.0 to the feet)
    3x100 @ 1:25 AE
    50 @ 2:00 push last 50 of a 200 FR (30.9)
    100 EZ

    2x400 @ :10 rest opposite fin + opposite paddle (switch every 100)

    Total: 3000
    Categories
    Swim Workouts
  11. Monday 7/8/13

    Monday 7/8

    AM only LCM

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

    8x50 @ 1:00
    odd: kick/drill
    even: drill/swim

    6x100 @ 2:15 "Rouse 100s" w/ fins
    100 EZ

    8x200 @ 2:45
    1-6 AE
    7-8 STRONG w/ fins

    100 EZ

    4x50 @ :15 rest 2 kick/1 pull BR
    4x50 @ :15 rest 2 under H2O strokes/2 normal strokes BR
    8x50 @ 1:00 smooth BR

    300 EZ

    Total: 5100
    Categories
    Swim Workouts
  12. Friday 7/5/13

    Wednesday 7/5

    PM only SCY

    500 warm-up I.M.
    6x under H2O returns @ 1:00
    8x25 @ :40 V.S.
    5x100 @ 1:15 (get HR up)

    3x (RD1, RD3 FAST, RD2 EZ drill)
    8x25 @ :20
    100 EZ

    2x (RD1 EZ drill, RD2 FAST)
    4x25 @ :20
    100 EZ

    50 FAST from blocks (BR, 29.4)

    2x400 @ :10 rest opposite fin + opposite paddle (switch every 100)

    Total: 3350
    Categories
    Swim Workouts
  13. Thursday 7/4/13

    Thursday 7/4

    AM only LCM

    400 swim
    100 kick w/ fins + snorkel
    300 swim
    200 kick w/ fins + snorkel
    200 swim
    300 kick w/ fins + snorkel
    100 swim
    400 kick w/ fins + snorkel

    4x150 @ 2:20 k/dr/build
    8x25 @ :20 rest V.S.

    8x25 @ :20 rest drill build (as in drilling and building each 25 at the same time)
    100 EZ
    100 @ 400 PACE (1:05.0)
    100 EZ
    8x25 @ :20 rest drill build
    100 EZ
    50 @ 200 PACE (30.0)
    250 EZ
    8x25 @ :20 rest drill build
    100 EZ
    25 @ 50 PACE (12.9)
    175 EZ

    400 EZ opposite fin + opposite paddle (switching every 100)

    Total: 4800
    Categories
    Swim Workouts
  14. Wednesday 7/3/13

    Wednesday 7/3

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    400 swim (get out and dive each 100)
    4x25 @ :15 rest under H2O kick w/ fins
    4x50 @ :55 FR w/ overkick + snorkel

    2x
    4x50 @ :50 200 PACE
    3x100 @ 1:20 AE
    100 EZ

    3x400 @ :10 rest opposite fin + opposite paddle (switching every 100)

    Total: 4500

    Crossfit:

    5x
    5x backsquat (155 lbs)
    50x lunges (25 each leg)

    PM swim:

    600 swim
    8x75 @ 1:20 kick/drill/25 under H2O w/ fins

    4x ghost turns @ 2:00
    100 EZ

    5x200 @ 2:20 pull w/ buoy + paddles + snorkel
    100 EZ

    2x (RD1: as written, RD2: A.R. and AE because I am tapering)
    4x75 @ 1:20 BEST AVG FR (42.2, 42.5, 42.9, 42.4)
    50 EZ
    4x50 @ :50 200 PACE FR (27.5, 28.0, 28.0, 27.9)
    50 EZ
    2x100 @ 1:30 swim w/ fins as a broken 200 (50.9, 53.0)
    100 EZ

    Total: 4200
    Categories
    Swim Workouts
  15. Tuesday 7/2/13

    Tuesday 7/2

    AM only LCM

    3x
    400 @ :15 rest w/ paddles + fins + snorkel
    6x50 @ 1:00 drill/swim
    4x25 @ :10 rest kick under H2O

    2x
    4x150 @ 2:15 pull w/ buoy + paddles 3-5-7 breathing
    200 @ 4:00 kick w/ fins for time (2:23/2:16)

    100 EZ

    20x50 AE, but increase effort with decrease in intervals
    13 @ :45
    5 @ :40
    2 @ :35

    400 EZ

    Total: 5500
    Categories
    Swim Workouts
  16. Monday 7/1/13

    Monday 7/1

    "Taper starts today!"

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    2x
    4x75 @ 1:30 I.M. no FR
    3x100 @ 1:20 AE

    100 EZ

    2x
    4x50 @ :50 FL w/ fins
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :50 BK
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :55 BR
    200 @ 2:45 pull w/ buoy + paddles + snorkel

    100 EZ

    2x
    4x50 @ 1:00 FR kick w/ board
    50 @ :50 FR w/ overkick
    50 @ :50 STRONG

    400 EZ

    Total: 6000

    Crossfit:

    4x (for time)
    10x candlesticks
    20x grasshoppers
    30x sit-ups
    Time: 7:36

    5x5 back squats
    set #1 - 95
    #2 - 115
    #3 - 135
    #4 - 155
    #5 - 175

    3:00 max knees-to-elbows (I got 50, and that was the longest 3:00 of my life)

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.
    4x50 @ :50 D1-4

    22x25 @ :15 rest
    6 - BK spin drill
    6 - BR 2x under H2O strokes/2 regular strokes
    6 - FL flick drill w/ under H2O recovery
    4 - spin drill again (started over after 18)
    100 EZ

    6x25 @ :15 rest w/ fins
    odd - power tower 25 kick under H2O
    even - 25 under H2O FAST
    4x 6 strokes FAST (no fins)
    50 FAST from blocks (BR, 28.9)
    100 EZ

    600 EZ

    Total: 2750
    Categories
    Swim Workouts
  17. Friday 6/28/13

    Friday 6/28

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    4x75 @ 1:30 k/dr/bld
    8x50 @ :45 AE

    25x100 @ 2:00
    3 FAST (AVG: 1:08.8)
    1 EZ

    4x400 @ :10 rest w/ snorkel
    # 1 - buoy only
    # 2 - strapless paddles only
    # 3/4 - opposite fin/opposite paddle switching every 200

    Total: 6800

    Crossfit:

    12:00 AMRAP
    5 burpees
    10 wall balls
    15 grasshoppers (basically a ridiculously crazy modified version of mountain climbers)

    PM swim:

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

    8x25 @ :40 V.S.

    4x75 @ 1:20 BEST AVG (43.0)
    3x100 @ 1:05 AE
    4x50 @ :50 200 PACE (28.0)

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  18. Thursday 6/27/13

    Wednesday 6/27

    AM only LCM

    "Recovery"

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

    Practiced racing dives/starts for about 15 minutes and then did 15M burst sprints to the wall, first with fins, then with fins and paddles.

    Total: 2000
    Categories
    Swim Workouts
  19. Wednesday 6/26/13

    Wednesday 6/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    300 swim w/ fins + snorkel
    4x50 @ :10 rest kick/drill
    8x25 @ :30 FR w/ over kick breathe every 4

    6x100 @ 2:15 "Rouse 100s"
    100 EZ

    2x200 @ 3:00 50 FL/50 FR
    8x50 @ :45 BK
    8x50 @ :50 BR
    4x100 @ 1:20 FR last 25 FAST
    2x200 @ 3:00 50 FL/50 FR

    6x50 @ :45 A.R.

    Total: 5100

    Crossfit:

    Strength W.O.D.:
    4x5 push-press
    5 @ 65
    5 @ 95
    5 @ 115
    5 @ 135

    W.O.D.:
    4x
    :15 L-sit
    :30 windmills
    :30 reverse sit-up
    :30 wide plank
    :30 bicycles

    PM swim:

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

    6x75 @ 1:15 k/dr/bld
    8x25 @ :40 V.S.

    4x25 @ :20 FR kick w/ board
    50 EZ
    6x25 @ :20 FR kick w/ board
    50 EZ
    8x25 @ :20 FR kick w/ board
    50 EZ
    10x25 @ :20 FR kick w/ board
    200 EZ

    4x (RD4 w/ fins)
    4x power tower pull (6 strokes ONLY for FR/BK, 3 strokes for BR/FL)
    50 dive FAST
    RD1 BR: 29.7
    RD2 FR: 23.8
    RD3 BR: 29.1
    RD4 FR: 20.4

    3x
    1:00 V.K.
    25 kick under H2O FAST
    25 EZ
    50 dive 0 breaths (did FL/FL/FR by round)

    Total: 3200
    Categories
    Swim Workouts
  20. Tuesday 6/25/13

    Tuesday 6/25

    AM only LCM

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

    8x50 @ 1:00 25 kick/25 drill w/ snorkel
    8x25 @ :40 V.S.
    100 EZ

    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 kick
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 (PACE = average from 20x100 set last week, which was 1:09)
    2 @ PACE + 2 (1:11.1, 1:10.7)
    2 @ PACE + 1 (1:10.1, 1:09.8)
    1 @ PACE (1:07.8)
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ 1:30 BK kick BEST AVG (:55)
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ :55 STRK PACE
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:15 swim w/ fins last 25 FAST

    100 EZ

    Total: 5900
    Categories
    Swim Workouts
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