View RSS Feed

Swim Workouts

  1. Tuesday 1/8/13

    Tuesday 1/8

    AM only Crossfit

    Warm-up:

    4:00 squat and hold
    2:00 jump rope
    10 negative pull-ups

    Deadlift to MAX: 225 lbs

    W.O.D.

    Did the following as a ladder 10 reps, 9 reps, etc. down to 1

    burpee to box jump (using 30 in. box)
    hand-release push-ups
    lunge w/ 25 lb plate above head
    plank-ups
    Categories
    Swim Workouts
  2. Monday 1/7/13

    Monday 1/7

    PM only SCY

    Short workout today because I was on a plane all morning and early afternoon coming back from St. Petersburg. I then had to drive 2 hours from Memphis back to Little Rock (the team flew out of Memphis because it was so much cheaper).

    400 swim 100 FR/100 BK
    400 pull w/ buoy + snorkel

    9x100
    1 @ 1:40 K/Sw/Dr/Bld
    1 @ 1:20 12.5 yards kick off each wall
    1 @ 1:10 RED HR (1:01, 1:01, 1:00)

    6x200
    1 @ 2:15 AEROBIC (2:11)
    3 @ 2:15 RED (2:09, 2:10, 2:08)
    2 @ 2:30 BLUE (2:07, 2:05)

    200 EZ

    Total: 3100

    Updated January 9th, 2013 at 10:01 PM by Calvin S

    Categories
    Swim Workouts
  3. Friday 1/4/13

    Friday 1/4

    AM only SCY

    8x150 @ 2:15
    4 - smooth
    4 - D1-4 to PINK (1:46, 1:42, 1:38, 1:35)

    3x
    16x25 @ :25 kick w/ fins
    1 under H2O/3 smooth, 2 under H2O/2 smooth, 3 under H2O/1 smooth, 4 under H2O
    300 @ 4:45
    RD1: 200 drill/100 strong
    RD2: 100 drill/200 strong
    RD3: 300 strong (3:18)

    **At this point, SPM was supposed to do a 2000 @ 27:30 holding goal 1 Hour Swim pace. As much as I love "distance", that sort of thing isn't really my cup of tea so I did the following on my own:

    6x100 @ 1:25 swim w/ strapless paddles + snorkel focusing on catch and finish

    6x @ 3:00
    100 push FAST (57.1, 56.4, 55.9, 55.8, 56.9, 57.5)
    50 EZ

    4X50 @ :50 A.R.

    Total: 5000

    It was interesting swimming in the rain. Haven't done that in years. Not that any of the SPM swimmers read my workout log, but I do want to say thank you to all of them for allowing me to drop in on their practices. The workouts are well run and the people were extremely friendly. I would recommend any USMS swimmer who happens to find themselves in St. Petersburg and needing a place to swim to check them out!

    Updated January 9th, 2013 at 10:01 PM by Calvin S

    Categories
    Swim Workouts
  4. Thursday 1/3/13

    Thursday 1/3

    AM only SCY

    5x250 @ 3:45
    2 - long and smooth
    3 - light D1-3

    12x100 @ 1:45 kick w/ fins
    2 - PINK (held 1:05-1:07)
    2 - RED (held :57-:59)

    24x25 @ :30 odd: drill, even: swim w/ strapless paddles

    5x400 @ 5:40
    2 - pull w/ buoy + paddles + snorkel N.S.
    3 - D1-3 to BLUE swim (4:30, 4:21, 4:13)

    6x50 @ :50 A.R.

    Total: 5300

    Updated January 9th, 2013 at 10:01 PM by Calvin S

    Categories
    Swim Workouts
  5. Wednesday 1/2/13

    Wednesday 1/2

    AM SCY and PM LCM

    In St. Petersburg on training trip with UALR and so I took the opportunity to train with SPM (St. Petersburg Masters).

    AM swim:

    10x125 @ 1:50
    3x300 @ 5:15 kick w/ fins PINK
    8x75 @ 1:15 25 drill/25 sw/25 drill w/ strapless paddles

    3x
    10x25 @ :30 STRK RED
    10x50 @ :45 FR RED
    50 @ 1:00 EZ

    50 EZ

    Total: 5200

    PM swim

    6x250 @ 3:40 4/6/2 turns

    400 @ 5:30 pull w/ buoy + paddles
    400 @ 5:30 kick w/ fins

    12x50 @ :50 swim w/ strapless paddles (focusing on catch and finish)

    3x
    150 @ 2:10 RED (1:46, 1:49, 1:47)
    3x50 @ :50 target 400 pace (held 33.2-33.9)
    100 @ 2:00 EZ

    12x50 @ :50 w/ fins
    3 - 25 under H2O/25 cruise
    3 - kick AE

    300 EZ

    Total: 5000

    Updated January 9th, 2013 at 10:00 PM by Calvin S

    Categories
    Swim Workouts
  6. Sunday 12/30/12

    Sunday 12/30

    PM only LCM

    500 swim
    6x100 @ 1:50 k/sw/dr/bld

    2x
    8x50 @ :40 RED
    3x100 @ 1:25 D1-3
    4x50 @ 1:00 V.S.

    100 EZ

    6x @ 5:00 per round
    100 FAST from a dive
    100 EZ

    Times:
    1:04.6
    1:04.5
    1:05.8
    1:05.4
    1:07.1
    1:06.1

    200 EZ

    Total: 4400
    Categories
    Swim Workouts
  7. Saturday 12/29/12

    Saturday 12/29

    AM only LCM

    Still no power, condo temp now showing 46 degrees.

    300 swim (200 FR/100 I.M.)
    400 pull w/ buoy + strapless paddles + snorkel

    20x50 @ 1:00
    2 drill
    1 kick FAST
    2 25 build/25 FAST
    1 round each stroke I.M order

    15x100
    3 @ 1:25 AE FR
    2 @ 1:40 FAST I.M.

    2x
    3x400 I.M.
    1 @ 5:40
    1 @ 5:30
    1 @ 5:20
    :30 Rest
    2x400 @ 5:30 pull (I did opposite fin/opposite paddle)
    RD1: AE
    RD2: FAST
    3x100 @ 2:00 EZ

    12x100 @ 1:40 add-on FAST FR swim with the easy parts being AE FL kick w/ fins

    200 EZ

    Total: 9200
    Categories
    Swim Workouts
  8. Friday 12/28/12

    Friday 12/28

    PM only LCM

    No AM practice due to more freezing rain/sleet and I still have no power/heat. Temperature in my condo is now 48 degrees and falling.

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board

    18x100
    6 @ 1:30 AE
    6 @ 1:25 PINK
    4 @ 1:20 RED
    2 @ 1:15 BLUE

    2x
    6x150 @ 2:20 1 FAST/1 AE
    4x150 @ 2:15 AE
    2x150 @ 2:05 FAST
    4x50 @ 1:15 FAST

    (Held around 1:51-1:53 on the FAST until the end of round 2 when the wheels fell off the bus. Not even Trip Strauss breathing down my neck on the last few could push me through...actually it probably made it worse!!) (no offense Trip)

    16x50 @ 1:00 w/ fins 3 kick FAST/1 swim EZ

    200 EZ

    Total: 8000
    Categories
    Swim Workouts
  9. Thursday 12/27/12

    Thursday 12/27

    PM only SCY

    A freak snow and ice storm hit Little Rock on Christmas day and knocked power out everywhere. Still no power today and both workouts yesterday and the AM workout today were cancelled (the club team does a training camp this week, 5 days, 2 practices a day).

    We finally got the green light to swim this afternoon and did this:

    300 swim
    6x200 @ 2:30 hold low RED HR
    16x50 @ :50 1 kick/1 drill/2 build I.M. Order by round

    5x
    100 @ 2:00 Kick FAST
    2x75 @ 1:10 rolling I.M.

    3x
    3x100 @ 1:15 D1-3
    200 @ 3:00 FAST (2:00, 2:01, 2:00)
    4x50 @ 1:00 drill

    20x25 @ :30 1 under H2O/1 surf kick FAST/2 swim FAST/1 EZ

    100 EZ

    Total: 6250
    Categories
    Swim Workouts
  10. Monday 12/24/12

    Monday 12/24

    AM only Crossfit

    "The Nightmare before Christmas"

    The following is done just like the "12 Days of Christmas" song, start at 1, then do 1 and 2, then 1 and 2 and 3, etc.

    For time:

    1 knees to bar
    2 tire jumps
    3 clean + squat (75 lbs)
    4 clean + press (75 lbs)
    5 dips
    6 goblet squats (45 lb kettle bell)
    7 flutter kicks (on each leg)
    8 kettle bell swings (45 lb bell)
    9 hand stand push-ups
    10 heel clicks (think Scarecrow from Wizard of Oz)
    11 pull-ups
    12 dumbbell clean + press (25 lb dumbbell 1 arm at a time)

    Results: 39:59
    Categories
    Swim Workouts
  11. Saturday 12/22/12

    Saturday 12/22

    AM Crossfit and AM SCY

    Crossfit:

    ladder set (start w/ 5 reps of each exercise, then 4, then 3, all the way to 1)

    Double unders
    Turkish get-ups (w/ 30 lb sandbag)
    Dips
    Pull-ups
    Battle rope ( :30)
    Tire jumps

    AM swim:

    600 swim
    6x200 pull w/ buoy + paddles
    1 @ 2:45 50 FR/50 BK
    1 @ 2:30 FR D1-3

    2x
    4x50 @ :50 V.S. kick FR w/ board
    4x100 @ 1:30 50 BK/50 FR
    4x50 @ 1:00 AE kick (sidekick)
    4x100 @ 1:20 V.S. swim

    4x
    4x25 @ :25 FAST FR kick w/ board
    100 @ 2:00 FAST FR swim

    200 EZ

    Total: 5200
    Categories
    Swim Workouts
  12. Friday 12/21/12

    Friday 12/21

    PM only SCY

    "Friday Fly Day"

    Slept through my alarm and probably needed the extra sleep to help fight whatever bug I picked up.

    Felt better this afternoon so I made it to club practice and did this:

    800 swim (200 FR/200 I.M. drill)

    16x75
    4 @ 1:15 3/3/3 drill w/ strapless paddles
    4 @ 1:05 rolling I.M.

    12x150
    1 @ 2:10 100 swim w/ kickboard b/w legs/50 FAST kick w/ board
    1 @ 2:20 50 swim w/ board b/w legs/100 FAST kick w/ board

    2x (RD1: FL, RD2: FR)
    2x50 @ 1:00 FAST kick
    4x25 @ :30 FAST kick
    2x200 @ 3:00 I.M. D1-2 (2:26/2:15, 2:28/2:11)
    4x50 @ :50 FAST swim (30s on the FL/28s on the FR)

    10x
    :20 Vertical Kick (V.K.) moderate
    :10 V.K. FAST in S-Line
    50 @ 1:00 15M FAST under H2O into a 25 FAST swim/25 EZ

    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  13. Thursday 12/20/12

    Thursday 12/20

    AM only Crossfit

    Strength workout: Max Bench Press

    5 @ 95
    5 @ 115
    5 @ 135
    5 @ 145
    3 @ 160
    3 @ 180
    2 @ 190
    1 @ 195

    Workout of the Day (WOD):
    1x
    50 kettle bell swings w/ 35 lb bell
    50 double-unders
    50 medicine ball slams w/ 15 lb ball
    50 box jumps
    50 sit ups

    Still fighting this upper respiratory infection and so when practice time rolled around I was feeling crappy again so I skipped.
    Categories
    Swim Workouts
  14. Wednesday 12/19/12

    Wednesday 12/19

    PM only SCY

    200 swim
    200 drill/kick by 25
    200 swim

    2x (RD1: FL, RD2: FR)
    100 @ 1:30 kick w/ fins + board
    4x25 @ :30 kick w/ fins and snorkel (focusing on head position/body roll)
    4x25 @ :30 swim w/ fins + strapless paddles (focusing on press/catch)

    4x50 @ 1:00 pull w/ buoy + strapless paddles 25 FR/25 BR

    100 EZ

    **Then, just as I was about to get out, who should show up but Trip Strauss, 54 years young and ready to do some sort of distance set. I killed a few minutes on the wall while he warmed up, and then launched into:

    6x200 @ 2:40 2 focusing on strong strokes/1 focusing on strong kick
    6x200 @ 2:30 D1-3, 4-6 working all walls

    100 EZ

    Total: 4000

    Still have a scratch in my throat or something I just cannot seem to shake. I do not feel at 100% right now!
    Categories
    Swim Workouts
  15. Tuesday 12/18/12

    Tuesday 12/18

    AM Crossfit and PM SCY

    Crossfit:

    Circuit @ :20 on/:10 off 2x

    push-ups
    double-unders
    step-ups (fast)
    sit-ups

    WOD (workout of the day):

    5x (for time)
    10 cleans @ 75 lbs
    1 rope climb

    Results: 9:24

    PM swim:

    600 swim 4/6/2 turns
    400 I.M. k/sw/dr/bld

    12x50 @ 1:00
    1- 25 under H2O/25 fast kick
    1- drill
    1- build

    Total: 1600

    My shoulder was feeling sore and I am fighting off some sort of upper respiratory infection so I called it a day early.
    Categories
    Swim Workouts
  16. Sunday 12/16/12

    Sunday 12/16

    AM only SCY

    After scratching Saturday with the groin injury and resting all day, I was called in for relay duty this morning for the final session of the Chesapeake Pro-Am

    400 swim long and EZ
    4x100 @ :10 rest k/sw/dr/bld

    4x25 @ :10 rest V.S.

    200 EZ

    3rd leg of 200 Freestyle Relay
    1:29.85 (23.15)

    Not a bad split considering I couldn't dolphin kick very fast off the walls.
    Categories
    Swim Workouts
  17. Friday 12/14/12

    Friday 12/14

    AM only SCY

    AM swim:

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

    3x100 @ 1:20 D1-3
    100 EZ

    50 BR kick
    50 BR drill
    4x25 @ :30 V.S. BR

    100 Breaststroke: 1:03.8

    Not a great swim. My groin felt sore during warm-up and after the race. I think I strained it slightly (trying to race breaststroke when I am out of shape still). I will probably scratch the 200 BR tomorrow and just do some scouting for my college team and use the rest of the weekend to train. The groin needs rest so I will be laying off the breaststroke for a few weeks.

    Updated December 14th, 2012 at 09:34 PM by Calvin S

    Categories
    Swim Workouts
  18. Thursday 12/13/12

    Thursday 12/13

    PM only SCY

    at the Chesapeake Pro-Am.

    500 warm-up I.M.
    5x100 @ 1:40 k/s/dr/bld

    2x
    3x100 @ 1:20 D1-3
    4x50 @ 1:00 15M burst off each wall

    Events:

    BR leg of the 200 Medley Relay
    1:39.81 (28.6)

    3rd leg of 800 Free Relay
    7:12.91 (1:54.4)

    This meet will end up being an eye-opener for me in terms of how bad a shape I am in. I need to buckle down over the next 4-5 weeks to get back in racing shape.
    Categories
    Swim Workouts
  19. Wednesday 12/12/12

    Wednesday 12/12

    AM and PM SCY

    AM swim:

    500 (200 4/6/2 turns/50 side kick)
    500 pull w/ buoy + strapless paddles + snorkel

    3x (25s and 100s were STRK I.M. order by round)
    4x25 @ :35 kick
    2x100 @ 1:45 50 drill/50 build
    2x200 @ 3:00 I.M. 1 AE/1 FAST

    100 EZ

    Total: 3200

    PM swim:

    500 warm-up I.M.
    8x100
    1 @ 1:40 k/sw/dr/bld
    1 @ 1:30 I.M. D1-4

    4x300 @ 3:45 pull w/ buoy + paddles + snorkel
    1-2 N.S.
    3-4 Descend

    2x200 @ 2:20 STRONG

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  20. Tuesday 12/11/12

    Tuesday 12/11

    AM only Crossfit

    Only had time for a quick workout at Crossfit today:

    Strength training:

    Back Squat w/ 45 lb bar only (form work)

    EMOM (every minute on the minute):
    1, 2, 3, 4, ... pull-ups

    I made it to 12 and stopped because I have a meet this weekend.
    Categories
    Swim Workouts