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Swim Workouts

  1. Monday 2/4/13

    Monday 2/4

    PM only SCY

    600 swim (3 lines under H2O off all walls)
    400 I.M. k/sw/dr/bld

    16x50 @ 1:00 I.M. order
    2 kick w/ board FAST
    2 drill

    5x100 @ 1:10 3 lines under H2O off all walls
    4x75 @ 1:15 pull w/ buoy only FL
    6x50 @ :50 FL
    1 build
    1 @ 90%

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. Thursday 1/31/13

    Thursday 1/31

    AM Crossfit and PM SCY

    Crossfit:

    For time:
    31 overhead squats @ 45 lbs
    31 lunges
    31 air squats
    31 supermans
    31 long jumps
    31 wall balls @ 20 lbs
    31 hang cleans @ 75 lbs
    31 knees to elbows

    Final time: 10:14

    PM swim:

    800 swim (200 FR/100 FL kick on back)

    2x
    2x200 @ 2:30 pull w/ buoy only
    3x150 @ 2:10 STRK/FR/STRK by 50 (1 FL, 2 BK)
    4x75 @ 1:30 25 surf kick/25 under H2O kick/25 FAST FL

    Total: 3100
    Categories
    Swim Workouts
  3. Wednesday 1/30/13

    Wednesday 1/30

    PM only SCY

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

    2x
    5x100 @ 1:10 RED (held 1:00s with an occasional :59)
    4x75 @ 1:15 25 DPS/50 bld
    4x50 @ 1:00 V.S. kick

    2x
    3x50 @ 1:00 200 PACE
    4x25 @ :40 SPRINT

    100 EZ

    5x @ 4:00
    175 FAST (1:43, 1:44, 1:45, 1:44, 1:45)
    75 EZ

    150 EZ

    Total: 5000

    Groin still sore so no breaststroke kick at all. Felt good today despite this. holding 1:00s and better on 100s on 1:10 gives me hope I may be able to skate under 5:00 next week in the 500!
    Categories
    Swim Workouts
  4. Tuesday 1/29/13

    Tuesday 1/29

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:

    1:00 on/ :30 switch for the following:
    double-unders
    rowing machine
    rope climb
    reverse push-ups
    back extensions on GHD (glute-ham developer)

    W.O.D.:

    7x
    3x deadlift
    3x cleans
    Weight was added incrementally. The goal was to keep adding until fail, and if you failed, you immediately did 5 burpees. There was no time limit, I was working with 2 other guys so my rest was the time it took them to do their reps and then re-rack the weight.
    Results (by round): 75 lbs, 95, 105, 115, 125, 135, 155 (Failed on cleans)

    PM swim:

    400 R.I.M.O. 50 dr/50 sw
    8x50 @ 1:00 I.M.O. 1 drill/1 build

    8x300
    2 @ 4:00 AE (3:26, 3:21)
    2 @ 3:50 RED (3:14, 3:15)
    2 @ 3:40 RED (3:16, 3:15)
    2 @ 3:30 BEST AVG (3:10, 3:09)

    2x (all BR)
    4x25 @ :35 swim w/ buoy
    4x50 @ 1:05 swim w/ strapless paddles + fins
    4x75 @ 1:20 swim w/ fins kick 15M off each wall

    100 EZ

    Total: 4500

    My groin felt really sore after doing the meet plus 2 soccer games on Sunday. I rested it yesterday and it was still sore today, which made it a tough pill to swallow working on my best stroke today and not being able to kick. I felt REALLY GOOD on the 300s though. Nice and smooth, kept my heart rate in the appropriate zones. Hoping my groin feels better by the end of the week. I need to figure out why it only hurts during/after swimming breaststroke IN A MEET!
    Categories
    Swim Workouts
  5. Sunday 1/27/13

    Sunday 1/27

    AM only SCY

    Went to a small meet in Cabot, AR this morning.

    400 swim (100 FR/50 BK/50 kick)
    4x75 k/dr/bld

    8x50 12.5 smooth/25 FAST/12.5 smooth

    Races:
    100 FR - 51.60
    100 BR - 1:03.60

    Total: 1300
    Categories
    Swim Workouts
  6. Friday 1/25/13

    Friday 1/25

    "Friday Fly Day"

    PM only SCY

    500 swim
    300 FL k/dr/sw

    8x50 @ :40
    odd: DPS FL
    even: build FR

    2x
    4x25 @ :40 FL kick w/ fins
    2x150 @ 2:00 swim FL/FR/FL by 50 w/ fins D1-2
    4x50 @ 1:00 V.S. FL

    100 EZ

    ALL BUTTERFLY:
    6x25 @ :30 DPS
    6x50 @ 1:00 FAST
    6x25 @ :30 DPS
    6x75 @ 1:30 FAST
    6x25 @ :30 DPS
    6x100 @ 2:00 FAST
    6x25 @ :30 DPS
    6x75 @ 1:30 FAST
    6x25 @ :30 DPS
    6x50 @ 1:00 FAST
    6x25 @ :30 FAST

    200 EZ

    Total: 5700

    Now that is what you call a Friday Fly Day!
    Categories
    Swim Workouts
  7. Thursday 1/24/13

    Thursday 1/24

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.:
    practicing back squat to find a comfortable weight for the W.O.D. (I settled on 135 lbs)

    W.O.D.:
    EMOM:

    even minutes: 20 sit ups (I did mine on the incline "machine" with a 5 lb weight behind my head)
    odd minutes: 5 back squat @ 135 lbs

    PM swim:

    500 swim (3 fly kicks on back off each wall)
    10x100
    1 @ 1:40 k/sw/dr/bld
    1 @ 1:20 DPS w/ FAST turns/breakouts

    2x
    3x150 @ 2:00 STRK/FR/STRK by 50 D1-3
    5x100 @ 1:10
    2 @ RED
    1 @ AE
    2 @ BLUE
    6x50 @ :40
    1 AE
    1 FAST

    2x
    2x50 @ :45 FAST
    1x150 @ 2:00 FAST
    2x100 @ 1:45 EZ

    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  8. Wednesday 1/23/13

    Wednesday 1/23

    AM and PM SCY

    AM swim:

    500 swim
    400 kick w/ board + fins

    8x25 @ :40 swim w/ 1 paddle focusing on anchor/catch/finish (switch paddle hand after 4)
    8x50 @ :50 swim w/ strapless paddles focusing on same as above

    12x75 D1-4
    4 @ 1:00 FR
    4 @ 1:15 FR
    4 @ 1:15 rolling I.M.

    100 EZ

    2x300 @ 4:15
    1 descend by 100s (3:13)
    1 ascend by 100s (3:19)

    Total: 3100

    PM swim:

    600 swim (200 FR/100 I.M.)
    400 pull w/ buoy only

    12x100 @ 1:30 I.M. order in sets of 3
    1 50 kick/50 sw
    1 50 dr/50 sw
    1 50 DPS/50 bld

    Total: 2200

    Comments:
    I felt really sluggish this afternoon. I was REALLY feeling the soreness from Crossfit and the 8K practice from yesterday. Decided to call it quits after 2200 this afternoon and rest up for tomorrow.
    Categories
    Swim Workouts
  9. Tuesday 1/22/13

    Tuesday 1/22

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.:
    Max out on thrusters (145 lbs)

    W.O.D.
    8:00 AMRAP:

    10 kettle bell swings @ 44 lbs
    15 wall balls @ 20 lbs
    20 double unders

    Results: 4 rounds + 10 kettle bell swings

    PM swim:

    500 swim
    400 pull w/ buoy + strapless paddles + snorkel
    300 I.M. k/dr/bld

    12x50 @ :50
    2 - stroke count
    2 - build (while maintaining above stroke count)

    3x
    100 @ 1:40 drill
    2x100 @ 1:30 4/6/2 turns
    3x300
    RD1 @ 3:25 (3:22, 3:17, 3:17)
    RD2 @ 3:20 (3:13, 3:13, 3:14)
    RD3 @ 3:15 (3:10, 3:14, 3:13)

    3x100 @ 1:30 4/6/2 turns

    2x
    8x50 @ 1:00 kick w/ 1 fin FAST
    2x400 @ 4:30 opposite fin/opposite paddle N.S.

    100 EZ

    Total: 8200
    Categories
    Swim Workouts
  10. Friday 1/18/13

    Friday 1/18

    AM and PM SCY

    AM swim:

    300 swim
    300 kick w/ board + fins
    300 pull w/ buoy + strapless paddles + snorkel

    8x50 @ 1:00 FR drill (3 strokes/10 kicks)

    16x100
    12 @ 1:20 3 PINK/1 RED
    4 @ 1:10 3 PINK/1 RED

    4x75 @ 1:30 odd: 25 FAST/10 press-ups/50 EZ, even: 50 FAST/10 press-ups/25 EZ

    100 EZ

    Total: 3300

    PM swim:

    400 swim (100 FR/200 I.M. k/dr/100 FR)

    4x100 @ 1:15 D1-4
    4x100 @ 1:30 kick w/ board + fins 50 FR/50 FL
    6x50 @ :50
    1/6 EZ FR
    2-5 I.M. order build to FAST
    4x25 @ :30 V.S.
    100 EZ

    3x300 @ 4:30 FAST (3:05, 3:06, 3:06)
    100 EZ

    6x50 A.R. on new BASE/2
    2 @ :35
    2 @ :40
    2 @ :45

    Total: 3000

    My last 3x300 was way back on October 4th. Results then were 3:13, 3:15, 3:15. This time my threshold pace was 1:01.8 which brings my BASE to 1:10.
    Categories
    Swim Workouts
  11. Thursday 1/17/13

    Thursday 1/17

    AM Crossfit + SCY and PM SCY

    Crossfit:

    Warm-up:
    ladder drills
    4x :20 on/:10 off for the following:
    sit-ups
    lunges
    line jumps
    mountain climbers
    plank

    Strength W.O.D.
    Deadlift:
    5 @ 80
    5 @ 100
    5 @ 120
    3 @ 140
    3 @ 160
    max @ 180 (I did 15...go until you can't lift or form breaks down, for me it was the latter)

    W.O.D.
    for time:
    3x
    12 med ball push-ups (20 lb ball)
    24 kettle bell swings (53 lb kettle bell)
    6 toes to bar

    Final time: 4:16

    AM swim:

    200 FR
    100 BR kick
    200 FR
    100 scull

    6x50 @ 1:00 25 drill/25 DPS (alternated fingertip drag/B&A drill)
    4x50 @ 1:05 V.S. FR kick w/ board

    100 EZ

    Total: 1200

    PM swim:

    500 swim (200 FR/50 BK)
    10x100 (did FL/FR/BK/FR/BR in sets of 2)
    1 @ 1:40 k/dr
    1 @ 1:30 dr/sw

    3x100 @ 1:50 FR kick AE
    3x300 @ 3:30 RED HR (3:09, 3:11, 3:14)
    3x100 @ 1:40 FR kick AE
    3x200 @ 2:15 D1-3 (2:12, 2:09, 2:07)
    3x100 @ 1:30 FR kick AE
    3x100 @ 1:05 BLUE HR (:58, 1:00, 1:02)

    8x50 @ 1:00 V.S. FR

    4x
    100 dive FAST (54.3, 54.2, 53.3, 54.2)
    100 EZ (done after all 4 heats had finished their 100, one heat at a time)

    4x100 @ 1:40 scull/sw/dr/sw

    Total: 5800
    Categories
    Swim Workouts
  12. Wednesday 1/16/13

    Wednesday 1/16

    PM only SCY

    Sometimes you have it, sometimes you don't...today I did NOT!

    600 swim (200 FR/100 I.M.)
    6x100 @ 1:40 k/sw/dr/bld (did FR/BR/FR/BK/FR/FL by 100)

    1x
    100 @ 1:15 FR (1:05)
    200 @ 2:15 FR (2:07)
    300 @ 3:15 FR (3:09)
    100 @ 1:30 I.M. (1:15)
    200 @ 2:30 I.M. (2:21)
    300 @ 3:30 I.M. (3:29)

    250 EZ

    Total: 2650

    So I felt really tight (should have actually stretched pre-practice today). I think I did not warm down enough after Monday's set and not doing a swim Tuesday due to the weather also set me back. The FR/I.M. set was 2x as written. I made it through one round (barely squeeked by on that 300) and couldn't drag myself through another round. I think I could have tackled the whole thing as a main set with more warm up, but launching right into it did me in. Time to regroup for tomorrow!
    Categories
    Swim Workouts
  13. Tuesday 1/15/13

    Tuesday 1/15

    AM only Crossfit

    Warm-up:

    ladder drills
    4 Turkish get-ups (2 on each side w/ 20 lb kettle bell)
    3x5 reverse push-ups

    Strength W.O.D.:

    4x5 handstand push-ups

    W.O.D.:

    10:00 AMRAP (30 in. box, 65 lbs for clean/squat)
    1 box jump/1 clean to squat
    2 box jumps/2 clean to squat
    3 box jumps...

    RESULTS: got through 10 box jumps and 3 of the 10 clean/squats

    The White Death has threatened Little Rock again and so no pool time today. I leave you with another video, this one from this morning's Crossfit workout. After the WOD I wanted to see just how high I could jump:



    (My wife and the other Crossfitters there this morning insisted on taking a video. Not my idea. That was the second jump. I did it once and wife wasn't filming so they made me do it again!)
    Categories
    Swim Workouts
  14. Monday 1/14/13 (Saturday's 50 FR video included!)

    Monday 1/14

    PM only SCY

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel

    2x
    4x100 FR kick (I did side kick)
    RD1 @ 1:45
    RD2 @ 1:35
    4x75
    1 @ 1:15 FR drill
    1 @ 1:00 50 build/25 FAST
    4x200 @ 2:20 3 RED (averaged 2:07s)/1 BLUE (2:03, 2:02)

    8x50 @ :50 25 3/3/3 drill/25 perfect stroke w/ strapless paddles + snorkel

    15x100 @ 1:10
    2 AE holding :05 under interval (averaged 1:04s)
    1 FAST (:59, :59, :58, :59, 1:00)

    200 EZ

    Total: 6100

    Here is the 50 FR race from Saturday:

    Updated January 14th, 2013 at 10:48 PM by Calvin S

    Categories
    Swim Workouts
  15. Sunday 1/13/13

    Sunday 1/13

    PM only SCY

    600 swim
    8x100 @ 1:40 k/s/dr/bld 2 each stroke I.M. order

    3x
    3x200 @ 3:00 I.M.
    1- k/sw
    2- dr/sw
    3- swim
    4x100 RED HR
    RD1 @ 1:20
    RD2 @ 1:15
    RD3 @ 1:10

    4x50 @ 1:00 3/3/3 drill

    4x
    4x25 @ :30 STRK pull w/ buoy
    3x50 @ :50 STRK target 200 pace
    150 @ 2:15 FAST
    2x100 @ 1:45 AE
    Each round was stroke I.M. order, with the 150 always being 50/100 (so RD1 was 50 FL/100 BK, RD2 was 50 BK/100 BR) except for RD4 where the 150 was all FR. The 100s were always FR aerobic.

    18x25 w/ fins
    14 @ :40 kick FL hands at side
    4 @ :35 swim

    250 EZ

    Total: 7700
    Categories
    Swim Workouts
  16. Saturday 1/12/13

    Saturday 1/12

    AM only SCY

    OK. So sometimes I am guilty of telling a white lie or two. Like yesterday when I said I was taking a much needed break from exercise today. Well, after coaching a college meet this morning, Doug Martin showed up to do a timed 50 FR (since the touch pads and timing system was all set up), and asked me to provide some competition. As if I hadn't done enough 50 FRs from a dive in the past 12 hours!

    100 swim 50 FR smooth/50 FR focusing on FAST breakouts

    50 FR FAST from a dive (23.41)

    100 EZ

    Total: 250

    Doug went a swift 24.32 (not bad for someone on the cusp of being 60 years young!). There is a video floating around somewhere of the race. I will post it when I can find what happened to it. But now, seriously, I am taking the rest of the day off!
    Categories
    Swim Workouts
  17. Friday 1/11/13

    Friday 1/11

    AM and PM SCY

    AM swim:

    500 swim (300 FR/200 I.M. drill)

    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S.

    Circuit (1x):

    5x50 @ 1:10 on power tower, 25 @ 100 tempo/25 EZ

    4x100 @ 1:30 pull w/ buoy + paddles + parachute RED HR

    3x (did FL/FR/BR by round)
    2x25 @ :25 FAST breakouts
    1x50 @ 1:10 FAST (27.1, 25.0, 31.8)

    10x25 @ :35 under H2O kick w/ fins

    After that we finished with:
    2x50 @ 1:15 swim w/ fins FAST
    (did 1 FL, 20.8, 1 FR, 21.1)

    100 EZ

    Total: 2300

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    8x125 @ 2:00 50 drill/50 build/25 FAST

    12x50
    2 @ :40
    1 @ :35

    8x25 @ :30 2 working on fast breakouts/1 build up to fast/1 FAST

    100 EZ

    11x (FL, BK, BR, FR, FL, BK, FR, BR, I.M., FR, BR...RDs 4, 7, and 10 the STRK HAD to be FR)
    50 @ :50 FAST FR from dive
    75 @ 1:10 FAST STRK from push
    75 @ 2:00 EZ

    The set as written was 10x, but we were given the option to "make up for" a bad round by doing an extra round. My second FL round was not so good so I did an extra set. Results:
    24.9/45.1
    25.7/52.0
    25.5/50.4
    25.9/41.6
    26.0/48.0 (was going second and ate massive wake off the first turn)
    26.1/52.0
    25.8/42.6
    25.5/50.0
    26.8/47.9
    25.5/42.0
    25.1/49.4

    100 EZ

    Total: 5200

    This was the first time in a long while where I can honestly say I left everything in the pool. I barely had the energy to exit the pool at the end of practice. It was encouraging that (a) I was able to feel like I was swimming at top speed while hurting from swimming/dryland this week and (b) that my top speed breaststroke feels like it is starting to take shape. Great news considering how only 4 weeks ago I had a strained groin (again). Taking a much needed rest from all forms of exercise tomorrow.
    Categories
    Swim Workouts
  18. Thursday 1/10/13

    Thursday 1/10

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:

    1:00 push-ups
    1:00 plank
    1:00 squats
    1:00 plank
    2:00 jump rope

    WOD:
    "Fight Gone Bad"

    3x
    1:00 box jumps (30 in. box)
    1:00 dead lift (135 lbs)
    1:00 kettle bell swings (55 lbs)
    1:00 burpees
    1:00 push-ups
    1:00 REST

    count reps and add up total...109 + 101 + 98 = 308 reps

    PM swim:

    1000 swim
    - 600 (150 swim/50 side kick)
    - 400 (150 I.M. no BR/50 BR kick)

    2x
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (under H2O recovery drill)
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (fingertip drag)
    3x100 @ 1:15 RED + kick out 12.5 yds off each wall (averaged 1:02s)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  19. Wednesday 1/9/13

    Wednesday 1/9

    AM and PM SCY

    AM swim:

    500 swim (100 FR/100 BK)

    2x
    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S. kick w/ board FR

    8x100 @ 1:40
    odd: swim w/ board between legs
    even: FAST kick w/ board (alternated FR/BR)

    100 EZ

    Total: 2200

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    6x75 @ 1:10 odd: drill, even: 4/6/8 FL kicks off each wall
    4x50 @ 1:00 V.S. kick w/ board FR
    6x75 @ 1:00 odd: 12.5 yd kick outs off each wall, even: RED HR
    4x25 @ :30 V.S. kick w/ board FR

    6x200 @ 2:30
    3 RED HR (2:07, 2:05, 2:06)
    3 N.S. (1:08/1:03, 1:08/1:05, 1:08/1:02)

    1x
    3x50 @ :45 RED HR
    1x200 @ 3:00 FAST (2:01)
    3x50 @ :45 RED HR
    1x150 @ 3:00 FAST (1:31)
    3x50 @ :45 RED HR
    1x100 @ 2:00 FAST (:59)
    3x100 @ 1:45 A.R.

    300 EZ

    Total: 5000
    Categories
    Swim Workouts
  20. 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