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Calvin S

  1. Wednesday 6/19/13

    Wednesday 6/19

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    8x50 @ 1:00 kick/drill
    6x100 AE
    4 @ 1:20 (held 1:14s)
    2 @ 1:15 (held 1:13s)
    400 EZ
    4x25 @ :30 build to FAST
    100 EZ

    2x
    6x50 @ 1:00 w/ fins 25 MAX EFFORT/25 EZ (averaged 12.8s)
    100 EZ
    4x50 @ 1:30 w/ fins + paddles (BEST TIME = 26.0)
    #1 - BEST TIME + 2 (28.0, 28.9)
    #2 - BEST TIME + 1 (27.0, 27.8)
    #3/4 - BEST TIME or better (25.1/25.0, 25.8/25.5)
    100 EZ
    2x100 @ :00 w/ fins + paddles (no interval, went in heats, BEST TIME = 58.2)
    #1 - BEST TIME + 4 (58.5, 1:08.0) <--- OOPS! Went to fast on #1, round 1, and then tried to over compensate on #1, round 2. Both were failed attempts!
    #2 - BEST TIME or better (55.4, 55.0)
    100 EZ

    300 EZ

    Total: 4900

    Crossfit:

    10:00 pseudo-AMRAP (wasn't trying to tally the number of rounds, the main focus was technique)
    - max kipping pull-ups
    - YTWLs (think shoulder rehab)
    - plank walk 20 yards (alternate 1 round forward, 1 round backwards)

    PM swim:

    200 swim
    300 swim w/ under H2O turns
    4x50 @ 1:00 kick/drill w/ fins + snorkel
    4x75 @ 1:10 light D1-4

    "Broken Swim/Race Rehearsal Day"
    4x75 @ :15 rest
    4x50 @ :10 rest
    (Broken 500 FR - 4:50.1)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 FL - 55.9)
    400 EZ
    25 @ :10 rest
    50 @ :10 rest
    25 @ :00 rest
    (Broken 100 BR w/ fins - 50.1)

    8x50 @ :05 rest A.R.
    400 EZ

    Total: 3300
    Categories
    Swim Workouts
  2. Tuesday 6/18/13

    Tuesday 6/18

    AM only LCM

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

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

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

    20x100 @ 2:00
    4 FAST (after taking a muligan on #1, dropping a 1:15, I proceeded to hold a 1:09 average the rest of the way)
    1 EZ

    8x50 A.R.
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    2 @ 1:20
    4x100 @ 1:45 swim w/ fins + snorkel
    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  3. Monday 6/17/13

    Monday 6/17

    AM LCM and PM SCY + Crossfit

    AM swim:

    300 swim
    300 pull
    200 swim
    200 kick
    100 swim
    100 drill

    400 @ :15 rest I.M. swim

    2x
    4x25 @ :30 FL drill w/ fins
    4x50 @ :50 FL swim
    4x25 @ :30 BK drill
    4x50 @ :50 BK swim
    4x25 @ :30 BR drill
    4x50 @ :55 BR swim w/ 2x pull-outs

    10x150 @ 2:30 pull w/ buoy + paddles BEST AVG (beat best 200 yard FR time...averaged 1:45)

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

    Total: 6100

    Crossfit:

    TABATA:
    air squats @ :20 on :10 off for 4:00 (164)
    sit ups @ :20 on :10 off for 4:00 (82)

    PM swim:

    2x
    200 @ :10 rest 2/ fins + snorkel
    4x50 @ 1:00 kick/drill
    4x50 @ :50 D1-4

    4x "Ghost Turns" @ 2:30
    100 EZ

    20x25 @ :20 (500 FR add-up)
    100 EZ
    8x25 @ :20 (200 FL add-up)
    200 EZ

    Total: 2300

    Updated June 28th, 2013 at 12:51 PM by Calvin S

    Categories
    Swim Workouts
  4. Friday 6/14/13

    Friday 6/14

    AM only LCM

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

    3x
    3x100 @ 1:30 w/ under H2O turns
    4x50 @ 1:10 kick/drill
    8x25 @ :30 build

    5x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:11)
    4x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (5:00)
    3x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:49)
    2x100 @ 2:00 FR kick
    400 @ 5:20 pull w/ buoy + paddles + snorkel (4:50)

    100 EZ

    Total: 6400
    Categories
    Swim Workouts
  5. Thursday 6/13/13

    Thursday 6/13

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    4x150 @ 2:15 pull w/ buoy + paddles breathing 3-5-7 by 50
    8x50 @ 1:00 kick D1-4, 5-8
    6x100 AE
    4 @ 1:20 (held 1:14s)
    2 @ 1:15 (held 1:13s)

    2x w/ fins
    4x50 @ 1:00 dr/sw by 25
    3x100 @ 2:15 "Rouse 100s" (These were the special 100s I mentioned a week or two ago where you start at the 15M mark and kick under H2O to the wall, flip, do a 50 kick on your back, flip, and then kick 35M under H2O back to the starting 15M mark.)

    2x
    400 @ 5:20 AE w/ paddles + snorkel (5:07, 5:09)
    8x50 @ 1:00 400 I.M. PACE
    RD1: BK (AVG: 42s)
    RD2: BR (AVG: 44s)
    4x100 @ 1:30 swim w/ fins last 25 FAST

    200 EZ

    Total: 6000

    Crossfit:

    for time:
    1 mile run
    20 box jumps @ 24"
    20 push-ups
    800M row
    20 dumbbell snatches @ 45 lbs (10 on each arm)
    20 burpees
    1 mile run
    Final time: 23:58 (miles were 6:40 and 7:50, not bad running at 3:30 pm in the Arkansas heat @ 101 degrees + 85% humidity)

    PM swim:

    2x
    200 swim w/ fins + snorkel
    4x50 @ 1:00 kick/drill
    4x50 @ :50 D1-4

    4x "Ghost Turns" (dive in, take 3-5 strokes, do a turn, be it a flip or open turn, and then sprint back to wall)
    100EZ

    2x
    4x75 @ 1:15 500 PACE
    50 EZ
    4x50 @ :45 200 PACE
    50 EZ
    2x100 @ :15 rest (broken 200) w/ fins
    50 EZ

    8x75 @ :30 rest kick/swim/under H2O kick by 25 w/ fins

    Total: 3600
    Categories
    Swim Workouts
  6. Wednesday 6/12/13

    Wednesday 6/12

    AM only LCM

    Bob Steele's last day with the team. We really didn't swim much at all. Did a lot of race analysis by way of starts, turns, and kick outs. We then spent the last 30 minutes of practice playing with all manner of "toys" he brought with him.

    Total: 1000 (estimated)

    On a side note, we also tested relay start reaction times. Results: .05, .04, .04, .02. Selling my relay take off services to the highest bidder for next nationals :P
    Categories
    Swim Workouts
  7. Tuesday 6/11/13

    Tuesday 6/11

    AM LCM + Crossfit

    AM swim:

    300 swim
    5x100 @ 2:00
    3 - drill, odd: BR, even: FR
    2 - scull w/ buoy
    6x50 @ 1:00 focusing on smooth stroke for 35M and then blasting 15M straight arm FR w/ 0 breaths

    2x
    8x100 @ 1:50 kick FR
    2x200 @ 2:30 AE
    50 @ 1:00 EZ
    4x50 @ :55 200 PACE (AVG: 32.5 for both rounds)
    50 @ 1:00 EZ

    200 EZ

    Total: 4300

    Crossfit:

    Strength W.O.D.:
    back-squat
    5 @ 85 lbs
    5 @ 105
    3 @ 125
    5 @ 140

    W.O.D.:
    10:00 AMRAP
    10 plank-ups
    20 mountain-climbers (on each leg)
    20 lunges (10 each leg)
    10 triangle abs w/ 15 lb plate

    Results: 6 rounds + 8 plank-ups
  8. Monday 6/10/13

    Monday 6/10

    AM LCM and PM SCY
    Coach Bob Steele is here all week as a "guest" coach.

    AM swim:

    600 swim
    4x150 @ :15 rest k/dr/bld w/ fins + snorkel
    8x50 @ 1:00 swim w/ strapless paddles

    "Aussie Fitness Test"
    The object here was to take your best 100 FR time (58.0) and add 15 seconds to it, and hold that pace through the following distances. After each distance, the time, HR (for a :10 count), and stroke count/50 were recorded.

    100 @ 2:00 (1:12/25/35)
    200 @ 4:00 (2:28/26/35)
    300 @ 6:00 (3:49/26/36)
    400 @ 8:00 (5:00/26/37)
    100 FAST (1:05/28/42)

    25x50 FR kick w/ board done as follows:
    1 @ 1:10 smooth 1 @ 1:05 moderate 1 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 2 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 3 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 4 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 5 @ 1:00 FAST
    Averaged :52-:54 on the FAST kick.

    50 EZ

    10x25 FAST simulating relay chases (person A starts, person B starts X seconds behind and tries to run them down)

    350 EZ

    Total: 4600

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    100 kick

    6x50 @ 2:00 GOAL 100 PACE (AVG: 25.4)

    "Beat the Clock" 100s (I believe I have seen this set elsewhere as "Drop-out" 100s)
    The interval was set at 2:01. First group (including me) left for #1 on the 50 second mark and the goal was to finish each 100 before the clock reached the next :00. Basically the pattern looked like this:
    #1 - leave on :50, make 1:10
    #2 - leave on :51, make 1:09
    #3 - :52/1:08
    #4 - etc.

    I made it through #14 (:57) and missed #15 (:56). I then cruised the next 7 holding 1:04s and trying to keep my stroke count under 11 strokes/25 (my best was a 39).
    (total: 2200)

    200 EZ

    Total: 3500

    Updated June 11th, 2013 at 01:14 PM by Calvin S

    Categories
    Swim Workouts
  9. Saturday 6/8/13

    Saturday 6/8

    "Race-Reahearsal and Broken Swim Day"
    AM only LCM

    400 (300 swim/100 kick)
    4x150 @ :15 rest k/dr/bld
    5x100 @ 1:20 N.S. + D1-5
    400 EZ

    200 broken 100/50/50 @ 15 rest FR - 2:17.1
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    200 broken 100/50/50 @ 15 rest BR - 2:43.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    100 broken 50/25/25 @ :10 rest FL - 1:06.3
    8x50 @ :45/:55/1:05/1:15 in pairs A.R.
    400 swim w/ fins + snorkel

    50 FAST BR - 34.0
    150 EZ

    Total: 5000
    Categories
    Swim Workouts
  10. Friday 6/7/13

    Friday 6/7

    AM LCM + Crossfit and PM SCY

    Crossfit:

    500M run
    50 double-unders
    40 sit-ups
    30 ring dips
    20 kettle bell squat + dead lift
    10 handstand push-ups
    20 KB S2DL
    30 ring dips
    40 sit-ups
    50 double-unders
    500M run

    AM swim:

    200 swim
    4x150 @ :10 rest k/dr/bld w/ fins
    6x100 AE
    4 @ 1:20
    2 @ 1:15

    4x50 @ 1:00 build to FAST

    60x50 as follows:
    8 @ :50 4x12.5 FAST/4x25 FAST
    10 @ 1:00 2x12.5 FAST/6x25 FAST/2x35 FAST
    12 @ 1:10 4x25 FAST/6x35 FAST/2x50 @ 200 PACE
    12 @ 1:10 2x25 FAST/6x35 FAST/4x50 @ 200 PACE
    10 @ 1:00 4x35 FAST/6x50 @ 200 PACE
    8 @ :50 200 PACE

    8x50 @ :10 rest 25 drill/25 swim w/ snorkel (putting stroke back together)
    400 EZ

    Total: 5400

    PM swim:

    400 swim
    8x50 @ 1:00 k/dr
    300 pull w/ buoy + paddles + snorkel
    8x50 @ 1:00 drill/bld
    8x25 @ :30 V.S.

    6x
    1:00 V.K.
    25 @ :10 rest under H2O kick
    25 FAST

    2x75 @ 1:20 kick BR

    Total: 2050

    I left PM practice early because it was my wife's birthday and I needed to get ready for the party!
    Categories
    Swim Workouts
  11. Thursday 6/6/13

    Thursday 6/6

    PM only SCY

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

    12x25 @ :15 rest working on various FR drills and body posture

    Total: 2300

    Had to duck out early to go see an art exhibit with my wife.
    Categories
    Swim Workouts
  12. Wednesday 6/5/13

    Wednesday 6/5

    AM and PM SCY + AM Dryland

    AM Dryland:

    "EMOM" (every minute on the minute)

    10:00
    4 pull-ups
    4 burpees
    10 air squats

    AM swim:

    400 swim
    8x50 @ 1:00
    odd: k/dr
    even: drill/bld
    8x25 @ :40 kick w/ fins under H2O N.S.
    50 EZ

    7x100 @ 1:25 kick FR
    8x50 BR kick
    4 @ :40
    4 @ :45 (I missed #5 on :40 so switched to :45)

    EMOM:
    **This EMOM was every 2:00, instead of every 1:00
    10x
    5 push-ups + 25 dive sprint 0 breathes

    100 EZ

    Total: 2300

    PM swim:

    2x
    300 swim w/ fins + snorkel
    4x50 @ :50 swim w/ strapless paddles
    4x75 @ 1:30 k/dr/bld

    5x100 @ 1:15 get HR up (held 1:02s @ RED HR)

    100 EZ

    2x
    4x75 @ 1:20 D1-4
    3x100 @ 1:05 AE (after the first 3, I switched to 1:10, but held 1:05s...just not quite there fitness-wise yet)
    4x50 @ :50 200 PACE
    3x100 @ 1:10 AE
    RD1: 75/50 BR
    RD2: 75/50 FR

    200 EZ

    Total: 4600
    Categories
    Swim Workouts
  13. Monday 6/3/13

    Monday 6/3

    AM only LCM + Crossfit

    AM swim:

    500 swim
    12x75 @ 1:15 50 FR/25 STRK I.M. order no FR

    15x100 AE
    5 @ 1:30 (held 1:18s)
    5 @ 1:25 (held 1:17s)
    5 @ 1:20 (held 1:16s)

    100 EZ

    Total: 3000

    Crossfit:

    "Eva"
    5x
    800M run
    30 kettle bell swings @ 55 lbs
    30 pull-ups
    Categories
    Swim Workouts
  14. Saturday 6/1/13

    Saturday 6/1

    AM only LCM (plus torrential rain and thunder (but no lightning) the whole practice)

    3x
    300 @ :15 rest swim w/ fins + snorkel
    4x50 @ :10 rest 25 kick/25 drill
    3x100 @ 1:40 Descend by 25s

    8x25 @ :10 rest V.S.
    100 EZ

    6x50 @ 2:15 FAST (29.5, 30.0, 30.0, 29.7, 31.0, 30.5)
    9x100 AE
    6 @ 1:20
    3 @ 1:15
    100 EZ
    4x75 (+ 25 EZ) @ 3:00 FAST (45.9, 47.8, 49.0, 48.8)
    6x100 @ 1:20 AE
    100 EZ
    2x100 @ 1:00 rest (basically a broken 200) I.M. (1:15/1:14 for a 2:29)

    200 EZ

    Total: 5500

    Updated June 4th, 2013 at 01:01 PM by Calvin S

    Categories
    Swim Workouts
  15. Friday 5/31/13

    Friday 5/31

    "Thursday practice do-over"

    PM only SCY

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

    8x25 @ :10 rest w/ fins "Bubble Drill"
    1-4 focusing on down kick for FL (kicking on back)
    5-8 focuins on up kick (kicking on stomach)

    8x50 @ :45 D1-4, 5-8

    100 EZ

    2x
    4x200 @ 2:30 2nd and 4th 50 STRONG
    3x150 @ 2:00 middle 50 STRONG
    2x100 @ 1:10 1st 75 STRONG
    (100 EZ between rounds)

    8x25 @ :30 w/ fins + snorkel
    odd: HP drill (Human Paddle drill)
    even: B&A drill (Bow and Arrow drill)

    200 EZ

    Total: 6100
    Categories
    Swim Workouts
  16. Thursday 5/30/13

    Thursday 5/30

    "Waste of a Practice"

    PM only SCY

    3x
    300 @ :15 rest w/ under H2O turns
    8x25 @ :10 rest 25 human paddle drill/25 "stir the pot" drill w/ snorkel
    4x50 @ 1:00 kick

    **Made it through the 8x25 on round 3 before a HUGE storm came through and cancelled the rest of practice...Disappointed because the main set looked really good, but the silver lining is I wont miss the set, as we plan to just do it Friday afternoon instead!

    Total: 1900
    Categories
    Swim Workouts
  17. Wednesday 5/29/13

    Wednesday 5/29

    AM only LCM

    400 swim
    6x100 @ 1:40 25 under H2O kick/25 FL/50 FR w/ fins

    400 @ :20 rest (5:21)
    300 @ :15 rest (3:54)
    100 @ :00 rest (1:11)

    300 @ :15 rest (3:58)
    300 @ :15 rest (3:55)
    200 @ :00 rest (2:26)

    ^^ basically 2x800 broken

    100 EZ

    Total: 2700
    Categories
    Swim Workouts
  18. Tuesday 5/28/13

    Tuesday 5/28

    PM only SCY

    3x
    300 swim w/ under H2O turns
    4x50 @ 1:00 k/dr (I.M. stroke order by round)
    4x25 @ :10 rest build (same as above)

    5x100 @ 1:20 get HR up (went 1:02, 1:02, 1:01, 1:01, 1:00)
    100EZ

    2x
    400 @ 5:00 FR I.M. (no FL, substitute FR)
    4x25 @ :30 FL
    2x200 @ 2:40 FR I.M.
    4x50 @ :50 FL
    4x100 @ 1:20 I.M.

    100 EZ

    4x (w/ fins)
    2x50 @ :45 BK
    100 @ 1:00 FR

    100 EZ

    Total: 6400
    Categories
    Swim Workouts
  19. Monday 5/27/13

    Monday 5/27

    AM only LCM

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins
    8x25 @ :20 rest build to FAST

    7x100 @ 2:15 "special" 100s w/ fins (they had some name I can't remember...as you will see, the O2 deprivation I suffered clouded my memory!)
    - start at the 15M mark and kick under H2O 15 meters into the wall
    - flip and kick smooth on back in streamline 50 meters into the wall
    - flip and kick under H2O 35 meters back to the original 15M mark

    100 EZ

    2x
    5x100 FR kick
    RD1 @ 1:55
    RD2 @ 1:50
    400 @ 6:00 swim w/ fins last 25 of each 100 FAST
    6x50 FR kick
    RD1 @ :55
    RD2 @ :50
    200 @ 3:30 swim w/ fins last 50 of each 100 FAST

    100 EZ

    12x50 @ 1:00 FL
    2 - 3 kicks 1 pull drill w/ fins
    1 - first 25 build
    1 - last 25 build

    100 EZ

    Total: 6200
    Categories
    Swim Workouts
  20. Saturday 5/25/13

    Saturday 5/25

    AM only SCY

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

    9x50 @ 1:00 I.M. switches (FL/BK, BK/BR, BR/FR) working on transitions

    6x100 @ 1:20 AE (get HR up)

    12x25 @ :30 BR
    1 - kick
    1 - drill
    1 - swim

    6x75 BR D1-3 in pairs
    2 @ 1:10
    2 @ 1:20
    2 @ 1:30
    50 EZ
    4x50 @ :50 200 PACE
    50 EZ
    4x25 @ :30 FAST
    50 EZ

    6x150 @ 2:00 I.M. (no FR) AE

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

    Total: 5150

    Updated May 26th, 2013 at 11:16 AM by Calvin S

    Categories
    Swim Workouts
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