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Calvin S

  1. Tuesday 12/4/18

    PM SCY w/ Trip (5x50 and 4x50 only) @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 BK k/dr/sw
    3x100 @ 1:20 D1-3

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x
    3x100 @ 1:15 AE kick w/ fins + BD
    4x25 @ :45 FAST FL kick UW w/ fins
    1:15 REST

    100 EZ

    5x50 @ :50 @ 200 PACE (:27-, :27-, :27, :27, :27+)
    150 EZ
    4x50 @ :50 @ 200 PACE (:27, :27, :27, :27)

    5x100 @ 1:30 kick H.A.S. w/ fins + SNKL
    odd: 50 FR/50 FL
    even: 50 FL/50 FR

    Total: 4600
    Categories
    Swim Workouts
  2. Monday 12/3/18

    PM SCY w/ Trip (6x50 only) @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 pull w/ SNKL

    4x100 @ 1:10 (1:04, 1:04, 1:04, 1:05)
    1:10 REST
    3x100 @ 1:10 (1:01+, 1:02, 1:02+)
    1:10 REST
    2x100 @ 1:10 (1:00, 1:01-)
    1:10 REST
    100 @ 1:10 (:58+)

    **1:50 REST** (Trip wanted to get started on this, his second round of 6x50, ASAP)

    6x50 @ :50 FAST (:28+, :29-, :29-, :29, :29-, :28)
    100 EZ

    10x50 @ 1:00 kick H.A.S. w/ fins + SNKL
    odd: 25 FR/25 FL
    even: 25 FL/25 FR

    Total: 3700
    Categories
    Swim Workouts
  3. Saturday 12/1/18

    PM SCY w/Trip @ LRRC

    8x150 @ :15 rest 75 kick H.A.S./75 swim w/ fins + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x100 @ 1:30 D1-3, HOLD 4/5 (1:03, 1:01, :59-, :58+, :59)
    100 EZ

    10x50 @ 1:00 kick H.A.S. w/ SNKL
    Odd: 25 FR/25 FL
    Even: 25 FL/25 FR

    Total: 2700
    Categories
    Swim Workouts
  4. Friday 11/30/18

    PM SCY Solo @ LRRC

    12x100 @ :10 rest w/ SNKL
    #1 - 75 FR kick H.A.S./25 scull
    #2 - 50 FR kick H.A.S./25 swim/25 scull
    #3 - 25 FR kick H.A.S./50 swim/25 scull
    #4 - 75 swim/25 scull

    12x125 @ 2:00 kick w/ fins
    Odd: last 25 UW
    Even: first 25 UW

    12x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    Total: 3300

    Updated December 1st, 2018 at 07:05 PM by Calvin S

    Categories
    Swim Workouts
  5. Wednesday 11/28/18

    PM SCY w/ Trip @ LRRC

    10x100 @ 2:00 (50 FR kick H.A.S./25 R side kick/25 R arm swim) w/ SNKL
    8x25 @ :45 UW FL kick H.A.S.

    10x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    6x50 @ :10 rest FL kick on BK H.A.S.

    Total: 2500
    Categories
    Swim Workouts
  6. Tuesday 11/27/18

    PM SCY w/ Trip + Jack @ LRRC

    10x100 @ :10 rest kick H.A.S. w/ SNKL
    odd: FR
    even: FL

    8x25 @ :05 rest w/ SNKL
    odd: side kick
    even: 1 arm FR (R arm only)

    15x100 @ 1:30 FR kick H.A.S. w/ SNKL

    6x50 @ :10 rest FL kick on BK H.A.S.

    Total: 3000
    Categories
    Swim Workouts
  7. Monday 11/26/18

    AM SCY Solo @ LRRC

    10x100 @ :10 rest kick H.A.S. w/ SNKL
    odd: FR
    even: FL

    7x200 @ :15 rest kick H.A.S. (50 FR/50 FL) w/ fins + SNKL

    100 EZ kick on back (25 FR/25 FL)

    Total: 2500

    Giving my shoulders a break this week. Plan to just kick with hands at sides with a snorkel.
    Categories
    Swim Workouts
  8. Saturday 11/24/18

    PM SCY w/ Trip + Michael (+ Doug and Jim Robbins as Chief Split Getters) @ LRRC "Four on Seven"

    400 swim every 4th 25 scull w. SNKL
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    4x25 @ :30 V.S.
    175 EZ

    4x @ 7:00
    200 DIVE FAST
    200 EZ

    25 EZ
    2x200 @ :10 rest kick H.A.S. w/ fins + SNKL

    Total: 3200

    SHOUT OUT: Doug and Jim for getting splits. Trip for throwing down hard. Michael for hanging tough through the set. This one hurt A LOT!

    Results:
    11/24/18 (SCY) - 1:59.11 (57.15/1:01.86), 1:59.98 (58.78/1:01.20), 2:00.91 (59.16/1:01.75), 2:02.96 (1:00.34/1:02.62) (Nike brief)

    Trip's Results:
    11/24/18 (SCY) - 2:09.71 (1:02.96/1:06.75), 2:12.28 (1:04.31/1:07.97), 2:12.22 (1:04.61/1:07.61), 2:10.79 (1:04.19/1:06.60) (Endurance jammer)

    Michael's Results:
    11/24/18 (SCY) - 2:20.42 (no splits available), 2:26.96 (1:09.53/1:17.43), 2:29.46 (1:11.79/1:17.67), 2:32.09 (1:13.26/1:18.83) (Endurance jammer)
    Categories
    Swim Workouts
  9. Friday 11/23/18

    PM SCY w/ Trip + Michael Huckabay @ LRRC

    400 swim (50 FR/50 BK)
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x125 @ 2:00 kick 1st/last 25 UW w/ fins

    10x200 @ 2:30 SMOOTH FR

    100 EZ

    Total: 3600
    Categories
    Uncategorized
  10. Wednesday 11/21/18

    PM SCY w/ Trip (on the 4x400) @ LRRC "Happy Thresholdsgiving"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :40 swim 4/6/2 turns w/ SP

    4x100 @ 1:05 (1:00+, 1:01+, 1:02+, 1:03)
    1:05 REST
    3x100 @ 1:05 (:59+, 1:01+, 1:02)
    1:05 REST
    2x100 @ 1:05 (1:00, 1:01+)
    1:05 REST
    100 @ 1:05 (:58)

    4x400 @ 5:30
    1 - pull w/ paddles + SNKL (4:45)
    1 - swim w/ SNKL (4:44)
    1 - swim N.S. (4:29 - 2:19/2:10)
    1 - swim STRONG (4:10 - 1:00/1:03/1:04/1:03)

    400 EZ FR kick w/ fins + BD

    Total: 5000

    Holy hell I am tired. Taking Thanksgiving off.

    SHOUT OUT: Trip. He descended his 4x400 1-4, going 5:00, 4:57, 4:49, 4:37. He was also slow enough getting into the water and starting his warm-up that I had time for the threshold set before our main set!
    Categories
    Swim Workouts
  11. Tuesday 11/20/18

    PM SCY w/ Trip @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    400 kick 100 FL/100 FR w/ fins + BD
    300 pull w/ SP + SNKL
    200 I.M. drill
    100 progressive scull w/ SNKL

    36x50 @ :50 SMOOTH FR

    200 EZ

    Total: 3500
    Categories
    Swim Workouts
  12. Monday 11/19/18

    PM SCY w/ Trip @ LRRC "Trip takes a mulligan"

    Yes, yes I know I just completed a shave/taper meet yesterday, but spare me the lectures on taking a break. There is work to be done and only 145 days until I dive in to the 1650 at YMCA Nationals. Also the back half of this week may be a wash with the holidays. Also also Trip wasn't happy with his workout yesterday (the only change being that I wasn't there...go figure?), so he took a do-over.

    2x
    300 BK w/ 4 FL kicks off every wall
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10 pull breathe 2-4-6 by 50 w/ SP

    8x50 @ 1:00 SMOOTH FR kick w/ BD

    3x
    300 @ 4:00 D1-3 (3:37, 3:26, 3:14)
    3x100 @ 1:30 D1-3
    RD1: 1:12, 1:06+, 1:00+
    RD2: 1:10, 1:05, 1:00
    RD3: 1:07, 1:03, :59-

    200 EZ

    Total: 4200

    SHOUT OUT: Trip. I think today was better for him than yesterday. He blamed the pool temperature, but I think he was just pining away for me and couldn't focus :P
    Categories
    Swim Workouts
  13. Sunday 11/18/18

    AM SCY @ UALR "Paul Blair Invitational Day 3"

    600 swim every 4th scull w/ SNKL
    8x50 @ :20 rest "Progressive Freestyle" w/ SNKL
    200 FR kick w/ BD
    4x25 @ :10 rest V.S.
    200 EZ

    100 warm-up

    500 FR - 4:58.53
    26.49/29.41 (55.90)
    30.01/30.46 (1:00.47)
    30.22/30.22 (1:00.44)
    30.51/30.45 (1:00.96)
    30.96/29.80 (1:00.76)


    Really felt in control of the race from the horn. I definitely felt like I had more to give when I finished it. Really happy with the swim given it came on the last day of the meet. Overall happy with how the meet went. I think I am in a good place headed into the next training cycle. Next taper meet on the horizon is YMCA Masters Nationals, April 11-14, 2019. Hardest part of that meet is going to be determining my event line up :/

    600 EZ (200 swim w/ SNKL/200 FR kick w/ BD/200 swim w/ SNKL)

    Total: 2700
  14. Saturday 11/17/18

    AM SCY @ UALR "Paul Blair Invitational Day 2"

    500 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    4x50 @ :15 rest FL kick w/ BD
    6x50 @ :10 rest
    3 - D1-3 FR
    3 - FL drill/swim
    25 DIVE FAST
    75 EZ

    200 warm-up

    200 FL - 2:03.22 (26.43/30.13/32.35/34.31) - Well that is the best opening 100 I have ever had for a 200 fly, both in feel and time. However, the less than 12 hour turnaround from my 1650 really came back to bite me on the last 60 yards. I haven't pushed my limits nearly as much as I need to training butterfly, but will be doing a lot more going forward. Not unhappy with the swim, because it's great that I am going as fast as I was 5 years ago in this event, and my lifetime best is only 2:02. It is just frustrating that I was 1:28.9 at the 150 and couldn't come home any faster.

    600 EZ (200 swim w/ SNKL/200 FR kick w/ BD/200 swim w/ SNKL)

    Total: 2400
  15. Friday 11/16/18

    PM SCY @ UALR "Paul Blair Invitational Day 1"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    4x25 @ :30 V.S.

    3x100 @ 1:20
    1 - build (1:03+)
    2 - @ MILE PACE (1:03, 1:03)

    200 EZ

    300 warm-up

    1650 FR - 17:42.91
    27.31/30.04 (57.35)
    31.02/31.55 (1:02.57)
    31.40/31.43 (1:02.83)
    31.68/31.51 (1:03.19)
    31.61/31.59 (1:03.20) [5:09.14]
    31.22/31.68 (1:02.90)
    31.57/31.76 (1:03.33)
    32.32/32.63 (1:04.95)
    32.61/33.16 (1:05.77)
    33.22/33.32 (1:06.54) [5:23.49]
    33.39/33.16 (1:06.55)
    33.44/33.37 (1:06.81)
    33.00/33.15 (1:06.15)
    33.57/33.36 (1:06.93)
    33.09/33.04 (1:06.13) [5:32.57]
    31.71

    800 EZ (200 swim w/ SNKL/200 FR kick w/ BD)

    Total: 4250

    SHOUT OUT: Doug Martin, for counting for me (who need's lap counter poles anyways!), and Tom Genz (the aquatic director formerly known as coach formerly known as swimmer, got 8th at Olympic Trials Tom Genz).

    So yeah, I was feeling great until about the 800. I felt the shift, and the wheels start to loosen on the bus. The splits just confirm what I felt. I haven't swam that event in over 20 years, and that was certainly my first ever 1650 that I voluntarily entered. My goal time in April is 16:49. The swim gives me hope, but I have A LOT of work still to do!
  16. Thursday 11/15/18

    PM SCY Solo @ LRRC

    400 swim
    300 pull w/ paddles + SNKL
    4x50 @ :55 FR kick w/ BD
    4x25 @ :30 V.S. swim
    50 EZ

    3x100 @ 1:20 @ MILE PACE +1, PACE, -1 (1:03, 1:02+, 1:02- )

    150 EZ

    Total: 1500
    Categories
    Uncategorized
  17. Tuesday 11/13/18

    PM SCY Solo (w/ Trip as chief split-getter) @ LRRC

    400 swim every 4th 25 kick on back in S-line
    3x100 @ 1:20 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    375 EZ

    "Broken 500 FR" (w/ B70 Neuro Comp full body suit)
    4x75 @ :15 rest (41.94, 43.70, 44.02, 44.07)
    4x50 @ :10 rest (28.84, 29.44, 29.56, 27.82)

    Time: 4:49.39

    425 EZ

    Total: 2500

    SHOUT OUT: Trip, for once again delaying the start of his workout to time me.
    Categories
    Swim Workouts
  18. Monday 11/12/18

    PM SCY w/ Trip @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 pull w/ paddles + SNKL

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x200 @ 4:00 D1-3 (2:25, 2:15, 2:03)
    100 EZ
    4x50 @ :50 @ 200 FL PACE (:30, :30, :30, :30-)

    300 EZ

    Total: 3200

    SHOUT OUT: Trip. He did 3x300 @ 4:00 and then a 300 FAST. Final time on the 300 FAST: 3:21. Once again, that old geezer dropped the hammer
    Categories
    Swim Workouts
  19. Saturday 11/10/18

    PM SCY w/ Trip @ LRRC

    1000 swim 100 FR/100 BK

    9x200 @ 2:30
    3 - SMOOTH pull w/ paddles + SNKL (2:22, 2:21, 2:22)
    6 - D1-3 in pairs (2:25, 2:25, 2:18, 2:18, 2:12, 2:10)

    6x100 @ 1:30
    3 - swim breathe every 4
    3 - kick w/ fins + BD

    Total: 3400
    Categories
    Swim Workouts
  20. Friday 11/9/18

    PM SCY w/ Trip (as chief split-getter) @ LRRC "Friday Super Suit Broken Swim Fly Day"

    400 swim every 4th scull
    300 pull w/ paddles + SNKL
    200 kick 50 FR/50 FL w/ BD
    100 I.M. drill

    3x100 @ 1:20 D1-3
    4x25 @ :30 V.S. FL
    175 EZ

    "Broken 200 FL" (w/ B70 Neuro Comp full body suit)
    100 @ :15 REST (56.88)
    2x50 @ :10 REST (29.26, 29.74)

    Time: 1:55.88

    125 EZ
    6x100 @ 1:15 swim w/ paddles + fins + SNKL

    Total: 2500

    SHOUT OUT: Trip, for delaying the start of his workout to get my splits for me!
    Categories
    Swim Workouts
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