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Swim Workouts

  1. Tuesday 5/21/13

    Tuesday 5/21

    PM only SCY

    300 swim
    300 pull w/ buoy only
    200 swim
    200 kick w/ board
    100 swim
    100 I.M.

    2x
    4x25 @ :10 rest FL drill
    4x25 @ :30 FL swim
    200 @ :10 rest 50 FL drill/150 FR
    4x25 @ :10 rest BK drill
    4x25 @ :30 BK swim
    200 @ :10 rest 50 FL drill/50 BK drill/100 FR
    4x25 @ :10 rest BR drill
    4x25 @ :30 BR
    200 @ :10 rest I.M. FL/BK/BR drill/50 FR

    100 EZ

    The following test set done as "best average" straight through with no extra rest:
    6x25 @ :30 FL (held 13.1-13.8)
    4x50 @ :50 BK (37.0, 37.0, 36.8, 36.6)
    4x50 @ :50 BR (35.9, 35.7, 36.0, 35.4)
    5x100 @ 1:10 FR (1:04, 1:05, 1:05, 1:05, 1:03)

    150 EZ

    Total: 4900
    Categories
    Swim Workouts
  2. Monday 5/20/13

    Monday 5/20

    AM only SCY

    500 swim
    400 pull w/ buoy only

    20x25 @ :35 under H2O kick w/ fins
    3 EZ/1 FAST
    2 EZ/ 2 FAST
    1 EZ 3 FAST
    4 EZ
    4 FAST

    4x200 @ 2:40 D1-4 (2:14, 2:11, 2:07, 2:04)
    4x100 @ 1:20 D1-4 (1:08, 1:05, 1:03, 1:00)
    4x50 @ :40 D1-4 (:32, :31, :29, :28)

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  3. Saturday 5/18/13

    Saturday 5/18

    AM only SCY

    400 swim
    8x50 @ 1:05 drill 2 each stroke
    8x100 @ 2:00 50 kick/50 build 2 each stroke

    3x100 @ 1:40 D1-3 I.M.
    6x100 @ 1:20 RED HR
    3x100 @ 1:40 D1-3 I.M.

    100 EZ

    8x
    3x100
    1 @ 1:10
    1 @ 1:15
    1 @ 1:20

    200 EZ

    400 for time (4:17)

    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  4. Friday 5/17/13

    Friday 5/17

    AM only SCY

    500 swim

    4x
    50 @ 1:00 pull w/ buoy only
    100 @ INTERVAL
    50 @ 1:00 drill
    100 @ INTERVAL
    INTERVAL = 1:15/1:10/1:05/1:00 by RD

    10x50 @ :45 kick w/ board + fins
    8x50 @ 1:00 AE

    Total: 2600
    Categories
    Swim Workouts
  5. Wednesday 5/15/13

    Wednesday 5/15

    PM only LCM (w/ Trip and Larry...Doug Martin came by and lurked around on the deck stretching while we swam. I think he is still recovering from his AMAZING Nationals last week!)

    700 swim

    5x200 @ 3:00 AE (2:44s across the board)
    6x200 @ 2:50 D1-3, 4-6 (2:44, 2:39, 2:35, 2:43, 2:39, 2:33)

    10x100 @ 1:50 25 under H2O kick/25 swim w/ fins
    1 - FR
    1 - FL

    Total: 3900

    Updated May 16th, 2013 at 01:55 PM by Calvin S

    Categories
    Swim Workouts
  6. Tuesday 5/14/13

    Tuesday 5/14

    PM only LCM (w/ Trip Strauss and Larry Golden)

    500 swim 4/6/2 turns
    400 kick w/ board + fins

    5x200 @ 3:00 D1-3, 4-5 (2:45, 2:42, 2:37, 2:44, 2:40)
    5x200 @ 2:50 AE (2:42, 2:42, 2:43, 2:42, 2:43)

    100 EZ

    5x100 @ 2:00 kick w/ fins on back in S-line

    100 EZ

    Total: 3600
    Categories
    Swim Workouts
  7. Friday 5/10/13

    Friday 5/10

    AM SCY and PM LCM

    AM swim:

    600 swim (200 FR/100 BK)
    500 kick w/ board + fins
    400 pull w/ buoy only

    4x200 @ 2:40 D1-4
    5x100 @ 1:10 AE

    4x100 @ 1:40 kick w/ board + fins

    100 EZ

    Total: 3300

    PM swim:

    500 swim
    5x100 @ 1:45 k/sw/dr/bld

    3x100 @ 1:30 D1-3
    4x50 V.S.

    100 EZ

    Total: 1600
    Categories
    Swim Workouts
  8. Wednesday 5/8/13

    Wednesday 5/8

    AM only SCY (gorgeous weather to be swimming outside this morning!)

    500 swim
    3x100 @ 1:30 k/sw/dr/bld

    6x75 @ 1:15 kick, rotating 25 L/25 R/25 on back

    6x
    100 @ 1:20 AE
    75 @ 1:00 AE (stronger than 100)
    50 @ 1:00 FAST

    12x25 @ :40
    2 - 12.5 FAST/12.5 EZ
    2 - 25 FAST

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  9. Friday 5/3/13

    Friday 5/3

    AM and PM SCY

    AM swim (no pace clock):

    500 swim
    3x100 @ :10 rest pull w/ buoy + strapless paddles

    5x100 @ :10 rest AE
    10x50 @ :05 rest opposite fin + opposite paddle (switch after 5)
    5x100 @ :15 rest AE

    Total: 2300

    PM swim:

    300 swim
    300 FR kick w/ board

    8x100
    1 @ 1:20 D1-4
    1 @ 1:40 50 kick/50 build

    4x
    4x50 @ 1:00 FR kick (RD1-2 w/ board, RD3-4 side kick)
    1x300 @ 4:00 as FAST as possible while keeping HR under 17 beats/:06 (3:16, 3:14, 3:15, 3:16)

    100 EZ

    Total: 3500

    Updated May 13th, 2013 at 11:18 PM by Calvin S

    Categories
    Swim Workouts
  10. Wednesday 4/17/13

    Wednesday 4/17

    PM only SCY

    500 swim
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    5x100 @ 1:30 kick w/ board + fins

    500 4/6/2 turns
    5x100 @ 1:40 k/sw/dr/bld

    8x200
    3 @ 2:30 D1-3
    5 @ 2:25 hold RED HR or lower

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

    2x
    2x100 @ 1:15 D1-2
    4x25 @ :30 V.S.

    100 EZ

    Total: 5200

    The past two weeks have been super busy and so I really haven't had much time to swim a normal practice. I have been getting in about 1000 yards every other day. This was my first full practice since 4/6. I also have been experiencing knee pain in my left knee so I am getting it checked out on Friday. It doesn't hurt too much when I swim, but the pain has served to demotivate me.
    Categories
    Swim Workouts
  11. Saturday 4/6/13

    Saturday 4/6

    AM only SCY

    400 swim
    300 pull w/ buoy + strapless paddles
    200 I.M. drill

    2x
    4x150 @ 1:45
    RD1: 2 WHITE/2 RED
    RD2: 2 WHITE/2 BLUE
    4x50 @ 1:00 V.S. kick FR w/ board

    9x50 @ :50 D1-3, 4-6, 7-9 to FAST

    50 EZ

    3x
    4x50 @ 1:00 FAST kick w/ board (I did FR/BR/BR by round)
    300 @ 4:00 smooth pull w/ buoy only
    Xx100 @ 1:20 BEST AVG
    RD1: X=3
    RD2: X=5
    RD3: X=7

    200 EZ

    Total: 6200
    Categories
    Swim Workouts
  12. Friday 4/5/13

    Friday 4/5

    PM only SCY

    500 swim
    400 pull w/ buoy + strapless paddles
    300 FR side kick

    12x50 @ 1:00
    1 - 3/3/3 drill
    1 - build to FAST
    1 - FAST FR kick w/ board

    12x100 @ 1:25
    odd: smooth FR
    even: FAST I.M.

    8x25 @ :35
    1 - head-up FR
    1 - under H2O FL kick
    1 - FL kick (SEAL)
    1 - FL swim FAST

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  13. Tuesday 4/2/13

    Tuesday 4/2

    AM Crossfit and PM SCY

    Crossfit:

    for time:
    50 OH plate lunges @ 25#
    40 box jumps
    30 sit-ups
    20 pull-ups
    100M SPRINT row
    20 pull-ups
    30 sit-ups
    40 box jumps
    50 OH plate lunges @ 25#

    final time: 12:25

    PM swim:

    200 swim
    300 R.I.M.O. k/dr/sw
    400 pull w/ buoy + strapless paddles

    3x
    3x100 FR kick w/ board
    RD1 @ 1:50
    RD2 @ 1:45
    RD3 @ 1:40
    4x25 @ :40 FAST fly kick (SEAL style)

    12x100
    4 @ 1:20 2 lines under H2O
    4 @ 1:15 D1-4
    4 @ 1:10 RED HR

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  14. Friday 3/29/13

    Friday 3/29

    AM and PM SCY

    AM swim:

    500 swim
    12x50 @ 1:00 odd: kick/drill, even: drill/build

    6x200 @ 2:30
    7x100 @ 1:10

    100 EZ

    Total: 3100

    PM swim:

    500 swim

    Water Polo!

    Total: 500
    Categories
    Swim Workouts
  15. Tuesday 3/26/13

    Tuesday 3/26

    AM Crossfit and PM SCY

    AM Crossfit:

    Strength W.O.D.:

    4x5 overhead squats @ 45, 65, 95, 95 lbs

    W.O.D.:
    partner WOD, meaning one person does bold exercise while the other does the "filler exercise. Your team must do 60 total reps of the bold exercise before moving on to the next one.

    clean + jerk @ 95lbs
    jump rope
    knees to elbows
    air squats
    push-ups
    Russian twists @ 15 lbs
    box jumps
    slam balls @ 15 lbs

    Final time: 14:30

    I basically did half of each of the reps for my team, minus the push-ups, which I just raced through all 60 to keep my team in the hunt for first place (we got second).

    PM swim:

    500 swim
    500 pull w/ buoy + strapless paddles

    16x75
    4 @ 1:15 3/3/3 drill w/ strapless paddles
    4 @ 1:05 FR swim w/ 6 beat kick

    12x100
    3 @ 1:20 w/ 2 lines under H2O off each wall
    3 @ 1:15 same as above
    6 @ 1:10 hold RED or lower HR

    200 pull w/ buoy focusing on catch + rotate

    Total: 3600

    I have been behind recording workouts the past 10 days, but I really have only been in the pool twice, Thursday last week and today. Did Crossfit last week just didn't bother posting the workouts. Today marked the start of the summer season for me. Time to get back into the grind!
    Categories
    Swim Workouts
  16. Thursday 3/21/13

    Thursday 3/21

    PM only SCY

    500 swim
    500 pull w/ buoy + paddles
    500 kick w/ kickboard + fins

    Total: 1500
    Categories
    Swim Workouts
  17. Friday 3/15/13

    Friday 3/15

    "Beware the Ides of March"

    AM only SCY

    OK, nothing to beware of in today's practice. I have basically taken the week off from swimming. Did Crossfit on Tuesday but didn't bother recording it in the blog...nothing special there. Played water polo on Wednesday and then took Thursday off again. Which brings us to today:

    500 swim (150 FR/100 BK)
    400 kick w/ board + fins (100 FR/100 FL)

    10x100 @ 1:18 PINK (take your time on #1 and add :15 seconds...I held 1:03s across the board)
    8x75 @ 1:20 FR/FL/FR
    6x50 @ :50 2 RED/1 AE
    4x25 @ :40 FAST FR (0 breath)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  18. Saturday 3/9/13

    Saturday 3/9

    AM and PM SCY

    600 swim (200 BK/100 FR)
    400 I.M. K/sw/dr/bld

    3x100 @ 1:15 D1-3
    4x50 @ :45 RED

    300 swim (75 FR/25 BR kick)
    4x50 @ :10 REST 25 BR/25 FR w/ strapless paddles
    2x25 @ :05 REST FAST BR
    50 EZ

    200 BR - 2:15.11 (30.16/33.71 [1:03.87]/35.21/36.03 [1:11.24])

    400 EZ

    300 assorted warm-up

    100 FL on the 400 medley relay - 55.51 (25.36/30.15)

    400 EZ

    Total:

    PM swim: 3500

    500 swim
    5x100 @ 1:45 k/sw/dr/bld odd: FR, even: FL

    Total: 1000

    Updated March 10th, 2013 at 02:47 PM by Calvin S

    Categories
    Swim Workouts
  19. Friday 3/8/13

    Friday 3/8

    AM and PM SCY

    AM swim:

    500 swim
    400 I.M. k/sw/dr/bld

    2x
    3x100 @ 1:15 D1-3
    4x50 @ :45 RED

    200 EZ

    300 kick/swim by 25
    4x25 @ :30 V.S.
    25 FAST dive
    75 EZ

    competition warm-up:
    300 swim
    4x50 @ :10 REST 25 FR/25 BR w/ strapless paddles
    2x25 @ :10 REST 12.5 FAST/12.5 EZ
    50 EZ

    100 BR - 1:01.53 (28.92/32.61)

    400 EZ

    Total: 3700

    PM swim:

    500 swim
    5x100 @ 1:45 k/sw/dr/bld
    3x100 @ 1:15 RED
    200 EZ

    Total: 1500

    That 100 BR is about a second off my lifetime best, but I am happy with the swim. I haven't been able to train the way I wanted to this season (being busy coaching two teams, new job, "real life" as I like to call it, etc.). This time is what I would have liked to have been back in December at the Elite Pro-Am. It is really only in the past 4-5 weeks that I have felt like I am starting to train at my max level. Not enough time to get the most out of a full taper. I do think the swim set me up nicely for the 200 BR tomorrow.
    Categories
    Swim Workouts
  20. Thursday 3/7/13

    Thursday 3/7

    PM only SCY

    In Jenks, OK for the Region VIII sectional meet.

    600 swim (100 FR/100 BK)
    400 I.M. k/sw/dr/bld

    5x100 @ 1:15
    2 - D1-2
    3 - RED

    2x
    4x75 @ 1:15 odd: 50 drill/25 DPS, even: 25 drill/50 build
    4x25 @ :30 V.S.

    150 EZ

    2x100 @ 1:15 D1-2
    4x50 @ :45 RED

    150 EZ

    Total: 3000

    Took some time to get used to the pool (it's fantastic, I swam here last year also) and then it was off to shave down. Schedule for this weekend is as follows:

    Friday: 100 BR
    Saturday 200 BR and 100 FL (on the 400 medley relay)
    Sunday: 200 FL
    Categories
    Swim Workouts
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