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Calvin S

  1. Wednesday 10/9/13

    Wednesday 10/9

    PM only SCY

    2x
    5x100 @ 1:20 (RD1: AE, RD2: D1-5)
    4x75 @ 1:30 kick/drill/under H2O kick w/ fins
    4x50 @ 1:00 kick w/ board

    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on stomach w/ fins
    200 @ :30 rest pull w/ buoy + snorkel
    8x25 @ :25 FR kick w/ board + snorkel
    200 @ :30 rest pull w/ buoy + snorkel
    300 FR kick w/ board MAX EFFORT (4:32)
    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on back w/ fins
    200 @ :30 rest pull w/ buoy + snorkel

    200 EZ

    Total: 4000
    Categories
    Swim Workouts
  2. Tuesday 10/8/13

    Tuesday 10/8

    "A Whole New World..."

    PM only SCY

    2x
    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O kick w/ fins
    4x100 @ 1:20 pull w/ buoy + paddles + snorkel

    The next 3 sets were all done one right after the other. They were all written on the board, so there was no break. We went from one right into the next.

    40x25 @ :40 FL w/ fins (did 20 with normal fins and 20 with a monofin)
    #1 - "flick" drill
    #2 - 3K/1P
    #3/4 - under H2O FL kick

    2x
    4x25 @ :30 10 yards "spin drill"
    8x50 @ 1:00 25 swim/25 under H2O FL kick on back**

    2x
    4x25 @ :30 BR w/ FR kick
    8x50 @ :50 BR swim w/ 2x pullouts

    7x200 @ 2:30 pull w/ buoy + paddles + snorkel (A.R.)

    Total: 6400

    ** So this afternoon I managed to reverse 25 years of swimming training (and almost 29 years of physiological training) in one moment. On the backstroke set, I was having trouble making 25 yards underwater on my back because I kept blowing all my air out my nose by the 15M mark. I never had those big lips to push up and cover my nose (have some backstroker friends who swear by this method). My brain was programmed to blow out the nose when I was inverted in the water. In an "A-HAH" moment, I actually tried to override this programming, and to my astonishment, managed to shut off the "leaking gas valve". After that, making the 25 on my back was just a matter of holding my breath, and THAT I am thankful to say, is two decades of swimming training that cannot be reversed! I now feel like a whole new world of possibilities are open to me, now that I can hold my breath equally as well on my back as on my stomach!
    Categories
    Swim Workouts
  3. Monday 10/7/13

    Monday 10/7

    PM only SCY

    2x
    300 swim
    8x25 @ :40
    odd: scull
    even: under H2O FL kick
    8x50 @ :50 D1-4, 5-8

    8x25 @ 1:30 FR swim AFAP w/ fins (ranged from 10.0-10.2)
    100 EZ

    2x
    4x100 @ 1:35 FR kick w/ board
    8x25 @ :45 BEST AVG FR kick w/ board
    4x100 @ 1:20 swim w/ fins 2nd and 4th 25 FAST

    200 EZ

    Total: 4300
    Categories
    Swim Workouts
  4. Saturday 10/5/13

    Saturday 10/5

    "Bob Courtway Invitational Day #2"

    PM only SCY

    600 (200 swim/100 kick)
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :20 rest D1-4, 5-8 no breath on FL/FR, 3 pullouts on BR
    100 EZ

    2x
    25 dive fast
    25 EZ

    200 EZ

    50 FR - 23.45

    Slipped on my start and scraped the bottom of my foot pretty bad. Other than that, not bad. The breath control work I have been doing really kicked in. Took one breath (but right off the turn, so BAD CALVIN, BAD!) the whole race and did not feel winded afterwards. Not bad for doing almost no fast twitch sprint work yet in practice!

    200 I.M. - 2:11.52 (27.32/35.67/37.25/31.28)

    I know I should take every opportunity to RACE, but after the 50 FR, I just basically enjoyed myself for the rest of the afternoon and just "swam" my races. This was a perfect example. No turnover on backstroke, no real zip on the fly and breast, and no closing speed coming home. I need to focus harder on I.M. days!

    100 BR - 1:05.09 (30.76/34.33)

    Not a BAD race, but not that great either. Probably should have swam the 200 BR on Friday instead of the 500 FR, as this 100 basically felt (and according to the coach, looked) like I was taking out a 200. I actually have little doubt if I had done the 200 BR AFTER the 100, I would have had a faster 100 split going out. Again, the lack of feel I had for breaststroke can be attributed to very little refined fast stroke work yet in practice. As I was reminded, this meet comes on the one month anniversary of the team starting to train again.

    Add in about 1000 assorted warm up and warm down. I skipped the 50 BR/100 FR because the meet was dragging on (I HATE swimming afternoon sessions). Also props to Doug Martin who threw down a sterling 23.53 in the heat before me!

    Total: 3000 (+/- a 100 or so)

    Updated October 7th, 2013 at 09:24 AM by Calvin S

    Categories
    Swim Workouts
  5. Friday 10/4/13

    Friday 10/4

    "Bob Courtway Invitational Day #1"

    PM only SCY

    600 (200 swim/100 kick)
    8x50 @ :50 odd: k/dr, even: dr/sw
    4x75 @ 1:00 descend by 25s each 75
    2x
    25 dive sprint
    25 EZ

    200 EZ

    200 FL - 2:06:88 (27.58/31.30/32.90/35.10)

    Holy crap, not sure what happened on that last 50. It did NOT feel like I died that hard. I felt "labored" going out, like I had no easy speed. Overall not a bad swim. Was hoping to be 2:03 or better, which if I had paced the last 50 like the rest of the race, would have been no problem.

    500 FR - 5:10.61 (58.0/1:02.8/1:02.9/1:03.5/1:03.2)

    Really would have liked to have been under 5:00 already, but that might have been wishful thinking this early in the season. Never really felt like I got going in the race. It didn't help that this was the last event, and I was in the last heat, and When I dove in the water it was after 10:00 pm. Past my bedtime and still hadn't swam yet! I also had to sit through hours of 200 BK/200 BR/500 FR between events. I am making excuses, I know, but all in all, I will take this swim for what it is: a sign I am most certainly NOT in the best race shape yet.

    Add in about 1900 assorted warm up and warm down between events.

    Total: 4200
    Categories
    Swim Workouts
  6. Thursday 10/3/13

    Thursday 10/3

    "Putting the 'R' in 'Recovery'"

    PM only SCY

    2x
    300 swim
    4x75 @ 1:30 k/dr/under H2O kick by 25 w/ fins
    300 pull breathing 2-4-6 by 50 w/ buoy + strapless paddles

    3x
    300 pull every 3rd 25 NO BREATH w/ buoy + strapless paddles
    4x25 @ 1:30 AFAP w/ fins

    10x150 swim w/ fins breathing 2-4-6 by 50
    3 @ 2:00
    3 @ 2:10
    4 @ 2:15

    200 EZ

    Total: 4700

    The 300 pull every 3rd length 0 breath was probably one of the toughest breath control exercises I have ever done. I am pretty good at holding my breath, but especially coming off the sprint 25s on rounds 2 and 3, it was a close call. The no breath 25 I also executed turn-to-turn, meaning I came into the wall without a breath, flipped, did the 25, then flipped again and took 1-2 strokes before breathing again. I was slowed down somewhat by the use of the strapless paddles, but I wanted to go easy on the shoulders today. On the 25s I did half of them fly and half free. Most of the FL were 10.9-11.1, with the fastest being a 10.6. For the FR, I was mainly 10.0-10.2, with a 9.9 and a 9.7 also to my credit. First meet of the season starts tomorrow evening. Friday is the "distance" day, and I am entered in the 200 FL and 500 FR. Saturday I am swimming 50/100 FR, 50/100 BR, and the 200 I.M.
    Categories
    Swim Workouts
  7. Wednesday 10/2/13

    Wednesday 10/2

    PM only SCY

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

    8x25 @ :40 V.S.
    100 EZ

    Did about 8-10 "drag races" after warm up (15M ---> wall sprints) some swim FR, some swim STRK, some swim w/ fins.

    2x200 @ 2:30 1st 50 STRONG
    3x150 @ 1:50 2nd 50 STRONG
    4x100 @ 1:20 AE

    250 EZ

    Total: 3000

    My shoulder was really sore from yesterday's I.M. and so I cut the workout short. I had meant to ice last night but then I forgot and paid the price at practice today.
    Categories
    Swim Workouts
  8. Tuesday 10/1/13

    Tuesday 10/1

    PM only SCY

    2x
    400 swim
    4x75 @ 1:20 drill/kick/under H2O kick by 25 w/ fins
    3x100 @ 1:15 swim w/ paddles

    2x
    4x75 @ 2:00 kick w/ board trying to beat best 100 time (57.8, 59.0, 58.4, 1:00.1 --> I did RD1 FR kick, RD2 BR kick but no times for RD2)
    4x25 @ :45 FAST FL kick under H2O
    100 EZ

    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    2x200 @ 2:30 I.M.
    3x100 @ 1:15 I.M.
    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    200 @ 2:30 I.M.

    200 EZ

    Total: 5100
    Categories
    Swim Workouts
  9. Monday 9/30/13

    Monday 9/30

    PM only SCY

    2x
    300 swim
    8x50 @ 1:00 25 drill/25 swim
    4x75 @ 1:20 25 kick/25 swim/25 under H2O kick w/ fins

    8x25 @ :40 V.S.
    100 EZ

    4x (I.M.O. by round)
    100 @ 2:00 25 FAST/75 AE
    100 @ 2:00 50 FAST/50 AE
    100 @ 2:00 75 FAST/25 AE
    100 @ 2:00 FAST (59.8, 1:08.0, 1:07.4, 56.2)

    200 EZ

    20x100 @ 1:10 swim w/ paddles + fins + snorkel focus on technique
    200 EZ

    Total: 6300
    Categories
    Swim Workouts
  10. Friday 9/27/13

    Friday 9/27

    PM only SCY

    2x
    400 swim
    4x50 @ 1:00 kick/drill by 25
    8x25 @ :40 under H2O kick w/ fins

    100 EZ

    4x
    150 @ 1:40 AE (1:34, 1:35, 1:37, 1:37)
    150 @ 2:00 D1-4 (1:45, 1:43, 1:42, 1:40)
    150 @ 2:30 BEST AVG (1:30, 1:29, 1:29, 1:28)

    100 EZ

    3x
    100 @ 1:05 AE (1:02, 1:03, 1:05 <--- oops, pacing was off on this one :/ )
    100 @ 1:20 D1-3 (1:09, 1:08, 1:07)
    100 @ 1:40 BEST AVG (:57, :56, :56)

    200 EZ

    Total: 4700

    Couldn't finish the whole practice because I have recruits in town. What you see is what I did. I missed two additional rounds of the 100s and some 50s after that. At least I didn't have any issues with wake today, so I was able to get out after it on the best average. I was definitely feeling sore, however, from all the pull/paddle swimming yesterday.
    Categories
    Swim Workouts
  11. Thursday 9/26/13

    Thursday 9/26

    PM only SCY

    "Will the real recovery workout please stand up?"

    2x
    300 @ 5:00 swim w/ under H2O turns
    4x50 @ 1:00 25 stir-the-pot drill/25 swim
    8x25 @ :40 under H2O kick w/ fins
    3x100 @ 1:15 FR swim

    10x300
    4 @ 3:45 pull w/ buoy + paddles + snorkel (3:22, 3:17, 3:15, 3:13)
    4 @ 3:30 swim w/ paddles (3:15, 3:13, 3:19, 3:14)
    2 @ 3:30 N.S. (3:20 [1:41/1:39], 3:10 [1:36/1:34])

    12x50 @ 2:00 w/ fins
    #1 - 12.5 FAST
    #2 - 25 FAST
    #3 - 35 FAST
    #4 - ALL FAST

    200 EZ

    Total: 5800

    I know I said I would chalk up Tuesday's "dud" workout to recovery, but this was more in my "recovery wheelhouse". Looked at the practice on paper and thought I would really try to get after the last couple 300s, but 2400 yards with paddles really messes with your catch once you drop them. As evident from the first 300 N.S., it took 300+ yards just to get the feeling back in my hands!
    Categories
    Swim Workouts
  12. Wednesday 9/25/13

    Wednesday 9/25

    PM only SCY

    "SO I HEARD YOU LIKE KICKING PART II"

    3x
    300 swim
    8x25 @ :10 rest scull w/ snorkel
    4x50 @ 1:00 kick D1-4

    8x25 @ :40 V.S.
    100 EZ

    10x25 @ :20 FL (:15s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BK (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BR (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)

    100 EZ

    The following was ALL FR kick w/ a board, and ALL FAST:
    25 @ 1:00 (:18)
    50 @ 1:30 (:39)
    75 @ 2:00 (:59)
    100 @ 2:30 (1:23)
    125 @ 2:45 (1:56)
    150 @ 3:15 (2:21)
    175 @ 4:00 (2:43)
    200 @ no interval (2:51)

    100 EZ

    Total: 4850

    Fell off a little bit on the 150 and 175 kick, but my main goal was to be under 3:00 on the last 200. Had to blast the first 100 (1:24) to get out fast enough, but it is clear my kicking has improved, because I came home in 1:27, a lot faster than I expected. My legs are burning just a little bit right now.
    Categories
    Swim Workouts
  13. Tuesday 9/24/13

    Tuesday 9/24

    PM only LCM

    400 swim

    6x50 @ :50 swim w/ strapless paddles + snorkel
    4x100 @ 2:00 FR kick w/ board
    300 @ 4:20 swim last 25 FAST w/ fins
    6x50 @ :50 swim w/ strapless paddles + snorkel

    100 EZ

    Total: 1800

    Between coaching the college team, a high school team, and a late high school coaches meeting tonight, I only managed a short swim. I'll chalk this one up in the "recovery" column!
    Categories
    Swim Workouts
  14. Monday 9/23/13

    Monday 9/23

    PM only SCY

    2x
    300 swim every 4th 25 scull
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O kick

    5x
    300 @ 3:20
    200 @ 2:15
    100 @ 3:00 BEST AVG

    100 EZ

    12x25 @ :30 FL w/ fins
    #1 - flip drill
    #2 - 3 kick/1 pull
    #3/4 - swim

    8x25 @ :30 FL kick under H2O w/ fins

    400 EZ

    Total: 6000

    Today was tough, fun, and frustrating all at the same time. I really liked the main set and got really into the 300s and 200s, but when the 100 rolled around, I found it difficult to really get going. A large part of this was going last in the lane and being swamped by the wake of the two people ahead of me (for reference, swimmer #1 is a sub 4:30 500 freestyler and placed 7th this summer in the 1500 at Juniors). The best I could muster was a 59.1 on #1, and finished with 1:00, 1:01, 1:02, 1:01. This was doubly frustrating because on the 300 and 200 each round, I was usually out at 1:00/1:01, then shut it down and cruised to 3:13-3:15 and 2:08-2:10 each time. I need to find a way to bring myself further out of my comfort zone. I don't feel like I held back physically, but I think mentally I could step up my game more.
    Categories
    Swim Workouts
  15. Friday 9/20/13

    Friday 9/20

    PM only SCY

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

    12x25 @ :15 rest drill build (as in drill but also build each 25)
    100 EZ

    2x
    3x100 @ 4:00
    - each 100 done as 20 air squats/25 under H2O kick AFAP/10 push-ups/75 FAST
    4x50 @ 1:00 25 drill/25 swim

    100 push FAST (I.M. - 1:01.0, I died hardcore)
    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  16. Thursday 9/19/13

    Thursday 9/19

    PM only SCY

    2x
    400 swim w/ under H2O turns
    4x75 @ 1:20 k/dr/sw w/ fins
    4x25 @ :30 build

    100 EZ

    4x
    200 @ 2:15 (2:07, 2:03, 2:08, 2:08)
    150 @ 1:40 (1:33, 1:34, 1:35, 1:33)
    100 @ 1:05 (1:02, 1:01, 1:03, 1:02)
    50 @ :35 (31, 30, 32, 32)
    200 FR kick w/ board MAX EFFORT (3:20, 3:22, 3:25, 3:24)
    100 EZ

    20x25 @ :10 rest bow & arrow drill w/ paddles + fins + snorkel
    400 EZ

    Total: 5800
    Categories
    Swim Workouts
  17. Wednesday 9/18/13

    Wednesday 9/18

    PM only SCY

    2x
    300 swim
    6x25 @ :45 FL kick under H2O
    8x50 @ 1:00 odd: k/dr even: dr/sw I.M.O.

    2x
    8x25 @ :40 FL breathing every 5
    3x150 @ 1:45 BK/BR/FR (fastest I ever managed was a 1:41, most of these were 1:44/1:45 touch-and-go...but I did make them all)
    200 @ 3:30 FL or BR kick

    300 EZ

    Total: 3700

    Had to leave early to run some errands, so I didn't get a third round of the main set (it was 3x as written). Very challenging on the 150s. It is funny how 200 I.M.s on 2:20 would have been easier for me to make than those 150s at the same pace because the 50 FL allows me to get so far ahead of the clock. Having to start with a fast 50 BK was rough for a non-backstroker like myself!
    Categories
    Swim Workouts
  18. Tuesday 9/17/13

    Tuesday 9/17

    "I HURD U GUSY LIEK KICKING?" (Not really, but thanks anyways)

    PM only SCY

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

    4x100 @ 1:40 FR kick w/ board (1:34, 1:35, 1:36, 1:36)
    300 @ :20 rest BK pull w/ buoy + paddles (active recovery)
    4x100 @ 1:35 FR kick w/ board (1:30, 1:31, 1:31, 1:34)
    300 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:30 FR kick w/ board (1:25, 1:26, 1:28, 1:29)
    300 @ :20 rest BK pull w/ buoy + paddles (A.R.)

    100 EZ

    3x
    4x75 @ 1:30 w/ fins 25 under H2O kick/25 kick on back/25 FAST FR no breath
    4x50 @ :20 rest 25 drill/25 swim (A.R.)

    Total: 5700

    Holy hell that was some rough kicking. The weakest part of my "swimming game" has always been FR kick with a board. Kyle is right about kicking being 95% mental though. After the first 4x100, I thought there was no way I would make 1:30 given how I could barely make 1:40, but I found a way to power through it and make the last 4...if we had any more than that, say 5x100, I don't think I could have held on. Not there yet!
    Categories
    Swim Workouts
  19. Monday 9/16/13

    Monday 9/16

    PM only SCY

    2x
    4x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25 R.I.M.O.
    300 @ :20 rest pull w/ buoy + paddles + snorkel

    3x
    8x25 @ :30 FL kick under H2O w/ fins
    4x75 @ 1:30 FL/BK/BR kick no board

    3x
    300 @ 3:30 breathing 3-5-7 by 50
    4x50 @ 1:30 BEST AVG
    300 @ :20 rest FR kick w/ board (active recovery)

    100 EZ

    Total: 5800

    Was sick all weekend, still don't feel anywhere near 100%, but the 50s were pretty solid today despite this:
    RD1: 26.0, 26.4, 25.9, 25.7
    RD2: 27.0, 26.6, 26.9, 26.4
    RD3: 27.1, 26.7, 26.6, 25.6
    Even though it was written as best average, the expectation (given how early into the season we are) was go out hard and try to hold on. On rounds 2 and 3, coming off the 300 3/5/7, I was really slow (I was coming in at ~3:25 trying to cruise just under the interval).
    Categories
    Swim Workouts
  20. Friday 9/13/13

    Friday 9/13

    AM only LCM

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

    8x50 @ 1:00 3/3/3 drill w/ strapless paddles

    Total: 1400

    Coming down with some sort of upper respiratory infection and had to cut my workout short to get to the weight room to make sure all our girls showed up at 5:50 for the first day of weights.
    Categories
    Swim Workouts
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