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Swim Workouts

  1. Monday 3/4/13

    Monday 3/4

    PM only SCY

    600 swim
    400 pull w/ buoy + strapless paddles

    2x
    3x100 @ 1:45 kick
    6x50 @ 1:00 25 scull/25 swim w/ buoy only

    4x100 @ 1:20 D1-4
    3x200 @ 2:30 pull w/ buoy + paddles
    4x100 @ 1:15 RED
    3x200 @ 2:50 I.M.
    1 - dr/sw
    2 - swim
    3 - build each 50

    4x300 @ :30 REST
    1-2 N.S.
    3-4 D1-2 w/ paddles + fins

    2x37.5 FAST from a dive

    6x50 @ :45 A.R.

    Total: 5800
    Categories
    Swim Workouts
  2. Saturday 3/2/13

    Saturday 3/2

    PM only SCY

    500 swim
    6x100 @ 1:40 k/sw/dr/bld

    3x100 @ 1:15 1 PINK/2 RED

    6x50 @ 1:00
    odd: 25 under H2O/25 build to FAST
    even: FR 4/6/2 turns

    25 FAST dive
    75 EZ

    Total: 1800
    Categories
    Swim Workouts
  3. Friday 3/1/13

    Friday3/1

    PM only SCY

    500 swim
    5x100 @ 1:40 k/sw/dr/bld

    16x25 @ :30 swim w/ strapless paddles + fins
    8 - BR 3 w/ FL kick working on catch/1 w/ FRkick FAST
    8 - FL 3 w/ FR kick working on catch/1 FAST

    100 EZ

    Total: 1500

    Kept it short today because I had limited time between swimming ending and diving beginning.

    Updated March 3rd, 2013 at 09:55 PM by Calvin S

    Categories
    Swim Workouts
  4. Thursday 2/28/13

    Thursday 2/28

    PM only SCY

    500 swim
    10x100 @ 1:40
    odd: kick/bld
    even: drill/bld

    2x (RD1: FR, RD2: 50 FR/50 BR)
    3x100 RED
    RD1 @ 1:10
    RD2 @ 1:25
    2x100 V.S. by 50
    RD1 @ 1:15
    RD2 @ 1:30
    1x100 FAST
    RD1 @ 1:20
    RD2 @ 1:35

    8X25 @ :30 V.S.

    4x @ 4:00
    100 FAST
    100 EZ

    4x200 @ 2:30 opposite fin/opposite paddle (switching sides after 2)

    50 EZ

    Total: 4150
    Categories
    Swim Workouts
  5. Wednesday 2/27/13

    Wednesday 2/27

    PM only SCY

    500 swim
    5x100 @ 1:40 k/sw/dr/bld

    3x
    2x
    4x25 @ :25 FAST FR kick w/ board
    3x100
    RD1 @ 1:20
    RD2 @ 1:15
    RD3 @ 1:10

    2x
    4x50 @ 1:00 w/ strapless paddles odd: 3/3/3 drill, even: DPS
    4x25 @ :30 V.S.

    200 EZ

    Total: 4200

    In Rockwall, TX (about 30 miles east of Dallas) for Sun Belt Conference Championships with the UALR women's team. Had time today between the wake-up swim and tonight's opening competition (200 medley/800 FR relays) to get in a short workout. Preparing to go out of town kept me out of the water Sunday through Tuesday, which was kind of a bummer with my taper period just starting. Planning to get a workout in every day I am down here, plus Sunday when I return to Little Rock, so that between today and Thursday next week when I leave for Sectionals, I should not miss a practice.
    Categories
    Swim Workouts
  6. Saturday 2/23/13

    Saturday 2/23

    AM only SCY

    400 swim
    300 I.M. k/dr/sw

    4x50 @ 1:00 build FL

    Total: 900

    Only had time for a VERY short swim because AR High School State Championships were going on all day.
    Categories
    Swim Workouts
  7. Friday 2/22/13

    Friday 2/22

    PM only SCY

    1000 swim (150 swim/50 kick)
    8x100 (2 each stroke I.M. order)
    1 @ 1:45 50 kick/50 drill
    1 @ 1:30 50 drill/50 bld

    8x75 @ 1:10 D1-4 in pairs
    odd: FL/BK/BR
    even: FR

    4x all kick w/ board (RD1/3 FR, RD2 BR, RD4 FL on back)
    100 @ 2:00 D1-4 by round
    2x50 @ 1:00 FAST
    4x25 @ :30 FAST

    8x50 @ 1:00 25 MAX kickouts/25 build
    4x50 @ 1:00 25 scull/25 drill

    20x50 @ 1:30 FAST (I did 5 each stroke I.M. order, held :28s, :33s, :32s, :27s respectively)

    200 EZ

    Total: 5400
    Categories
    Swim Workouts
  8. Thursday 2/21/13

    Thursday 2/21

    AM Crossfit only

    W.O.D. #1:
    "The Intro"
    (for time)
    500M row
    40 air squats
    30 sit-ups
    20 push-ups
    10 pull-ups
    Final time: 3:56

    W.O.D. #2:
    2x
    1:30 row for calories
    1:30 break
    1:30 max sit-ups on GHD machine
    1:30 break
    1:30 max ball slams w/ 20 lb ball
    1:30 break

    Updated February 22nd, 2013 at 11:00 PM by Calvin S

    Categories
    Swim Workouts
  9. Wednesday 2/20/13

    Wednesday 2/20

    AM and PM SCY

    AM swim:

    500 swim
    8x50 @ :40 D1-4 in pairs

    2x
    6x25 @ :35 pull w/ buoy only FAST
    200 @ 3:00 pull w/ buoy AE
    6x25 @ :35 swim w/ paddles FAST
    200 @ 3:00 swim w/ paddles AE w/ 6 beat kick

    200 EZ

    Total: 2500

    PM swim:

    500 swim
    10x100 @ 1:45 odd: kick, even: scull/sw/dr/sw

    2x200 @ 2:20 pull w/ buoy only **

    100 EZ

    Total: 2000

    ** Winter storm moving through the Little Rock area caused the whole city to be on edge. To appease anxious parents, the club coach sent everyone home early.
    Categories
    Swim Workouts
  10. Tuesday 2/19/13

    Tuesday 2/19

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:
    20 GHD sit-ups
    40 double-unders
    20 wall balls @ 10 lbs
    20 shoulder press @ 45 lbs

    W.O.D. (for time):
    "10-9-8-7-6-5-4-3-2-1"
    walking lunges (count both legs as 1 rep)
    V-sits
    mountain climbers (count both legs as 1 rep)
    front squat @ 75 lbs

    Final time: 9:22

    PM swim:

    600 swim (200 FR/200 I.M. dr/200 FR)
    400 pull w/ buoy only

    15x100
    4 @ 1:15 DPS
    5 @ 1:10 D1-3, 4-5 (1:08, 1:05, 1:03, 1:07, 1:04)
    :30 rest
    6 @ 1:10 AFAP while staying below 17 beats/:06 (RED HR) (held 1:03s across the board)

    2x (STRK = FL/BR by round)
    3x100 @ 1:30 I.M. D1-3 (RD1: 1:15, 1:11, 1:05/RD2: 1:14, 1:11, 1:06)
    4x25 @ :40 STRK kick FAST
    3x50 @ 1:00 STRK 25 bld/25 FAST
    4x25 @ :30 STRK drill

    4x25 @ :30 V.S.
    100 EZ

    3x250 @ 3:30
    #1 - 150 FAST/100 AE (1:37)
    #2 - 100 FAST/150 AE (1:04)
    #3 - 50 FAST/200 AE (:30)
    5x50 @ 1:00 FAST (:29, :30, :29, :29, :30)
    2x100 @ 1:30 50 dr/50 sw
    (All FAST was FL)

    200 EZ

    Total: 5400

    We were packed 6 to a lane on the last set, which made doing fly really difficult. Was not happy at all with the times or how I felt, but I attribute half of it to being out of the water since Friday and half to the crowded lanes, making fly all but impossible to swim!
    Categories
    Swim Workouts
  11. Friday 2/15/13

    Friday 2/15

    AM and PM SCY

    AM swim:

    500 swim
    9x50 @ :45 D1-3 to FAST

    2x
    4x25 @ :35 scull w/ buoy
    300 @ 4:00 50 bld/50 FAST pull w/ buoy only
    3x100 @ 1:20 D1-3 to FAST w/ paddles only

    200 EZ

    6x50 @ 1:15 25 FAST/25 EZ on power tower

    150 EZ

    Total: 3000

    PM swim:

    300 swim

    8x200
    4 @ 2:30 D1-4 pull w/ buoy + paddles (2:16, 2:09, 2:03, 1:57)
    4 @ 2:15 D1-4 swim w/ paddles + fins (2:11, 2:03, 1:55, 1:47)

    8x50 @ 1:00
    4 - build FR
    4 - V.S. FL

    400 @ 6:00 200 FR/200 BR
    5x50 @ 1:00 smooth BR

    150 EZ

    Total: 3100
    Categories
    Swim Workouts
  12. Thursday 2/14/13

    Thursday 2/14

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.
    "Hang Cleans"
    2x3 @ 45 lbs warm-up
    6x3 @ 65, 85, 95, 105, 115 (fail on #3), 115 lbs

    W.O.D.
    "21-15-9" (21 reps of each exercise, then 15, then 9)
    Russian-diamond sit-ups w/ 25 lb plate
    goblet squats @ 44 lbs
    double-unders

    Total time: 4:48

    (I then followed that up with 2 more rounds at 9 reps because I finished so fast and needed to kill time.)

    PM swim:

    500 swim

    3x (one round each BK, BR, FL)
    3x100 @ 1:45 kick D1-3
    4x50 @ 1:00 drill
    2x150 @ 2:15 50 STRK bld/50 FR/50 STRK bld

    8x50 @ 1:00 25 bld/25 FAST (2 each stroke I.M. order)

    50 EZ

    2x
    3x300 @ 4:15 (200 I.M. D1-3 to FAST/100 FR AE)
    3x100 @ 2:00 side kick AE
    RD1: 2:33, 2:22, 2:15
    RD2: 2:32, 2:22, 2:12

    3x100 @ 2:00 scull/sw/dr/sw

    Total: 5850
    Categories
    Swim Workouts
  13. Wednesday 2/13/13

    Wednesday 2/13

    PM only SCY

    400 swim
    300 pull w/ buoy only
    200 side kick

    3x
    4x50 @ 1:00 3/3/3 drill w/ strapless paddles
    5x100
    RD1 @ 1:20 DPS + 2 lines under H2O off each wall
    RD2 @ 1:10 RED (1:02, 1:03, 1:02, 1:03, 1:02)
    RD3 @ 1:15 D1-3, 4-5 to FAST (1:06, 1:03, :58, 1:06, :57)

    100 EZ

    Total: 3100

    Have a weekly meeting at church with my wife every Wednesday, so now my evening workout gets cut way short. On the other hand, I am still REALLY sore from Tuesday's Crossfit workout, so a short day did me some good.
    Categories
    Swim Workouts
  14. Tuesday 2/12/13

    Tuesday 2/12

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:
    1:00 for each of the following:
    - rowing machine
    - med ball throws (in sit up position) @ 20 lbs
    - double-unders
    - plank
    - med ball slams @ 10 lbs

    Strength W.O.D.
    Benchpress
    5 @ 75 lbs
    5 @ 95
    3 @ 115
    3 @ 125
    3 @ 140
    MAX @ 160 (9 reps)

    W.O.D.
    12:00 AMRAP
    5 hang cleans @ 115 (2 RDs) and 95 (4 RDs)
    7 shoulders to overhead @ same weights as cleans
    9 HR push-ups

    Results: 6 rounds

    PM swim:

    600 swim (200 FR/200 I.M. drill/200 BK)
    300 swim (100 FL kick/200 FR swim)
    16x50 @ 1:00
    4 AE kick w/ board
    4 V.S. kick w/ board
    8 drill

    2x
    3x150 @ 2:00 D1-3 to FAST (1:28s on the 3rd one each round)
    6x75 @ 1:10
    2 FAST breakouts
    2 last 10M FAST into each wall
    2 FAST (:43s)
    300 @ 4:00 pull w/ buoy + strapless paddles

    100 EZ

    6x100 @ 1:30
    1 FAST (56.8)
    1 EZ
    2 FAST (57.5, 57.8)
    1 EZ
    1 FAST (57.5)

    6x50 @ :45
    1 FAST (27.4)
    1 EZ
    2 FAST (27.5, 27.4)
    1 EZ
    1 FAST (26.8)

    300 EZ

    Total: 5400
    Categories
    Swim Workouts
  15. Monday 2/11/13

    Monday 2/11

    PM only SCY

    300 swim 4/6/2 turns
    4x300 @ 4:30 200 FR w/ 2 lines under H2O off each wall/100 side kick

    3x
    5x100
    RD1 @ 1:15 PINK HR (or lower if possible)
    RD2 @ 1:10 RED HR (1:00, 1:01, 1:02, 1:02, 1:02)
    RD3 @ BLUE HR (:59, :59, 1:01, 1:01, 1:01)
    4x50 @ :40 AE

    4x50 @ :40 AE
    8x25 @ :30
    odd: 12.5 scull/12.5 FAST
    even: 12.5 FAST breakout/12.5 EZ

    100 EZ

    2x500 @ 6:15 done as follows:
    400 BEST EFFORT (4:09, 4:10)
    100 AE
    4x50 @ :45 EZ

    100 EZ

    Total: 5400
    Categories
    Swim Workouts
  16. Saturday 2/9/13

    Saturday 2/9

    PM only SCY (swim meet)

    500 swim
    8x75 @ 1:15 k/dr/bld
    8x50 @ 1:00 25 under H2O kick/25 build
    8x50 @ :50
    odd: build
    even: FAST
    8x25 @ :30 V.S.
    100 EZ

    200 FR - 1:52.20 (54.8/57.4)

    500 EZ

    200 swim
    4x50 @ :10 rest dr/sw I.M. order
    4x25 @ :10 rest FAST I.M. order
    100 EZ

    200 I.M. - 2:06.72

    400 EZ

    Total: 4000
    Categories
    Swim Workouts
  17. Friday 2/8/13

    Friday 2/8

    AM and PM SCY (PM swim meet)

    AM swim:

    600 swim (200 FR/100 BK)
    300 pull w/ buoy + strapless paddles
    10x50 @ 1:05 kick w/ fins + board w/ :15 V.K. at wall after first 25

    5x75 @ 1:10 25 FAST FL/50 AE FR
    10x75 @ 1:00 AE FR
    5x75 @ 1:15 50 FAST FL/25 AE FR

    100 EZ

    Total: 3000

    PM swim:

    500 swim
    5x100 @ 1:40 k/sw/dr/bld

    12x50 @ 1:00
    1 - 12.5 yds FAST kick off each wall
    1 - build
    1 - FAST

    4x75 @ 1:10 RED
    4x25 @ :30 V.S.

    300 EZ

    500 warm-up (assorted AE swimming and build 50s)

    500 FR - 5:04.39 (2:00.1/3:04.2 200/300 splits)

    300 EZ

    Total: 3600

    500 didn't feel too bad, but I felt stuck in 3rd gear for the back half. Couldn't find the way to break through, probably due to heavy dryland training lately (and heavy swimming yesterday)

    Updated February 10th, 2013 at 07:06 PM by Calvin S

    Categories
    Swim Workouts
  18. Thursday 2/7/13

    Thursday 2/7

    AM Crossfit and PM SCY

    Strength W.O.D.

    back squat to MAX
    - I am not going to record all the reps I did, but my max ended up being 235 lbs, which is quite an improvement over my previous max, which I can't remember, but I am sure it was less than 200 lbs.

    W.O.D.

    12:00 AMRAP
    5x front squat @ 115 lbs (and you had to clean the first one, which was what REALLY sucked)
    10x toes to bar
    15x box jumps @ 32 in. box

    Total rounds: 5 + 5 front squat

    PM swim:

    600 swim (200 FR/100 BK)
    400 pull w/ buoy + strapless paddles
    8x50 @ :50 3/3/3 drill
    odd: FR
    even: BK

    2x
    6x100 D1-3, 4-6
    RD1 @ 1:15 (1:09, 1:07, 1:04, 1:03, 1:01, :59)
    RD2 @ 1:10 (1:04, 1:03, 1:00, 1:05, 1:03, 1:00)
    6x50 @ :50 FR kick
    odd: AE side kick
    even: FAST w/ board
    4x25 @ :30 15M FAST under H2O

    2x800 @ 10:00 GOOD (this was stressed) N.S.
    #1 - 8:56 (4:37/4:19)
    #2 - 8:58 (4:37/4:21)
    3x400 @ 5:00 D1-3 to FAST (4:36, 4:17, 3:59)
    4x100 @ 1:20 FAST w/ paddles (:59, 1:00, :59, :59)

    2x200 @ :10 rest A.R.

    Total: 7000
    Categories
    Swim Workouts
  19. Wednesday 2/6/13

    Wednesday 2/6

    PM only SCY

    500 swim 4/6/2 turns
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    600 kick w/ board + fins

    6x150 @ 2:20 k/dr/bld by 50

    2x200 @ 2:20 D1-2 (2:07, 2:03)
    4x50 @ :40 DPS
    4x100 @ 1:10 D1-2, 3-4 (1:04, 1:01, 1:05, 1:00)
    4x50 @ :40 DPS

    100 EZ

    Total: 3800

    Had a meeting to go to at 6:00 this evening so I could only get in 55 minutes of swimming. This week has been super busy so my time in the pool has been limited.
    Categories
    Swim Workouts
  20. Tuesday 2/5/13

    Tuesday 2/5

    AM Crossfit + SCY and PM SCY

    Crossfit:

    warm-up:
    2:00 for each of the following:
    rowing machine
    handstand/dip hold position (1:00 each)
    double unders
    planks (1:00 front, :30 each side)

    W.O.D.:
    For time:
    3x
    7x thrusters @ 65 lbs
    7x pull-ups
    17x mountain climbers

    3x
    5x thrusters @ 65 lbs
    5x pull-ups
    15x mountain climbers

    3x
    3x thrusters @ 65 lbs
    3x pull-ups
    13x mountain climbers

    Final time: 6:46

    AM swim:

    200 swim
    200 kick w/ board FR/BR by 25
    200 pull w/ buoy 25 scull/75 swim
    200 kick w/ board FR/BR by 25
    200 PINK (2:11)
    100 EZ

    Total: 1100

    PM swim:

    500 swim
    8x100 @ 1:40 k/sw/dr/bld I.M. order in sets of 2

    3x
    300 @ 4:00 pull w/ buoy + paddles + snorkel (hold HR under RED)
    4x25 @ :30 15M burst kick under H2O
    4x75 @ 1:15
    odd: 25 surf kick/50 DPS
    even: 25 surf kick/50 FAST

    4x25 @ :30 V.S.
    50 EZ

    6x50 @ 1:30 GOAL 200 FL PACE (29.0, 29.1, 29.5, 29.4, 29.7, 29.0)

    200 EZ

    Total: 4050

    Updated February 6th, 2013 at 05:04 PM by Calvin S

    Categories
    Swim Workouts
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