Friday 4/11 AM only SCY 300 swim 300 pull w/ buoy + paddles + snorkel 200 swim 200 kick w/ board 100 swim 100 I.M. drill 12x50 @ 1:00 odd: k/dr, even: dr/sw 3x400 broken I.M. #1: 4x25 @ :05 rest FL 100 @ :15 rest BK 2x50 @ :10 rest BR 100 @ :30 rest FR #2: 2x50 @ :10 rest FL 4x25 @ :05 rest BK 100 @ :15 rest BR 4x25 @ :05 rest FR #3: straight 400 I.M. 300 EZ Total: 3300
Thursday 4/10 PM only SCY + weights Swim: 2x 300 swim every 3rd 25 scull w/ snorkel 12x25 @ :40 odd: under H2O kick (alternating back/stomach), even: drill (alternating FR/BK) w/ fins 4x75 @ 1:00 FR swim w/ paddles 8x25 @ :40 BR kick w/ snorkel 8x25 @ :40 BR swim w/ strapless paddles 8x25 @ :40 odd: BR swim, even: FR swim 600 w/ opposite fin + opposite paddle + snorkel Total: 3000 Weights: 3x10 pull-ups 3x10 DB shoulder press (20, 25, 30) 3x10 DB single-arm bicep curls (20, 25, 30) 3x10 DB triceps extension (30, 35, 40) 3x10 DB single-arm row (30, 35, 40) 3x10 DB bench press (25, 35, 35) 2x 3x10 "empty cans" (5, 8) 3x15 hip abductor (90) 3x15 hip adductor (90)
Wednesday 4/9 AM only SCY 300 swim 300 pull w/ buoy + paddles + snorkel 200 swim 200 kick w/ board 100 swim 100 I.M. drill 3x200 @ 2:20 pull w/ buoy + paddles + snorkel 4x75 @ 1:05 AE DPS 300 @ 3:30 pull w/ buoy + paddles + snorkel 4x75 @ 1:00 AE DPS 400 @ 4:40 FAST pull w/ buoy + paddles + snorkel (4:04) 4x75 @ 1:15 FR kick w/ board 4x50 @ :50 FR kick w/ board 4x25 @ :25 FR kick w/ board 100 EZ 4x75 @ 1:00 FL kick w/ board + fins 4x50 @ :40 FL kick w/ board + fins 4x25 @ :20 FL kick w/ board + fins 300 EZ Total: 4700
Tuesday 4/8 PM only weights + SCY Weights: 3x10 RDL (70, 80, 80) 3x10 back squat (95, 135, 135) 3x10 single leg curl (30, 50, 70) 3x10 single leg extension (50, 70, 70) 3x10 glute (70, 90, 110) 3x15 hip abductor (90) 3x15 hip adductor (90) 2x(3x10) "empty cans" (5, 8) Swim: 400 swim 300 pull w/ buoy + paddles + snorkel 200 kick w/ board 100 I.M. drill 8x25 @ :30 V.S. 2x 2x100 @ 1:20 AE FL w/ fins 4x50 @ :50 STRONG BK 4x50 @ :50 STRONG BR 2x100 @ 1:10 N.S. FR w/ fins 200 EZ Total: 3000
Monday 4/7 PM only SCY 2x 400 swim every 4th 25 scull w/ snorkel 12x25 @ :40 odd: under H2O kick, even: drill w/ fins 4x75 @ 1:00 D1-4 300 @ 3:30 pull w/ buoy + paddles + snorkel 4x75 @ 1:00 breathe 3-2-1 by 25 200 @ 2:20 pull w/ buoy + paddles + snorkel 4x50 @ :35 breathe every 4 100 @ 1:10 pull w/ buoy + paddles + snorkel 4x25 @ :30 FAST FR NO BREATH 400 EZ Total: 3600 I had planned to do this set twice through, but ran out of time. I am kind of thankful I did, because one round put me on my butt. The quick gear changes and hypoxic work had me incredibly light headed and winded by the end!
Friday 4/4 AM only SCY 300 swim 300 pull w/ buoy + paddles + snorkel 200 swim 200 kick w/ board 100 swim 100 I.M. drill 6x75 @ 1:30 k/dr/under H2O kick w/ fins 14x100 AE D1-4 by interval group 5 @ 1:20 4 @ 1:15 3 @ 1:10 2 @ 1:05 250 EZ Total: 3300
Wednesday 4/2 AM only SCY 2x 300 swim 4x75 @ 1:20 k/dr/under H2O kick w/ fins 4x100 @ 1:15 swim w/ paddles + snorkel 8x50 @ :50 AE focusing on DPS 400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel 8x50 @ :45 AE focusing on DPS 400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel 6x50 @ :40 AE focusing on DPS 300 @ 3:30 SMOOTH pull w/ buoy + paddles + snorkel 2x 4x25 @ :10 rest scull w/ snorkel 8x25 @ :25 AE FR kick w/ board 4x25 @ :10 rest scull w/ snorkel 200 @ :30 rest FAST FR kick w/ board (2:53, 2:46) 200 EZ Total: 5600 That 2:46 200 kick might be the fastest I have ever kicked a 200 freestyle in my life. I was surprised at my speed considering I lifted legs last night!
Tuesday 4/1 PM only SCY + weights Swim: 300 swim 8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O. 8x25 @ :40 V.S. I.M.O. 100 EZ 2x 50 @ :40 FL 100 @ 1:20 FL/BK 150 @ 2:00 FL/BK/BR 200 @ 2:40 I.M. 100 @ :30 rest I.M. kick w/ board 3x 25 @ :20 FL 50 @ :40 FL/BK 75 @ 1:00 FL/BK/BR 100 @ 1:20 I.M. 4x25 @ :10 rest scull w/ snorkel 250 EZ Total: 3500 Weights: 3x10 RDL (60, 70, 70) 3x10 back squat (95, 125, 125) 3x10 single leg curl (30, 50, 50) 3x10 single leg extension (50, 70, 70) 3x10 glute (70, 90, 90) 3x15 hip abductor (90) 3x15 hip adductor (90) 2x(3x10) "empty cans" (5, 8)
Saturday 3/29 AM only SCY 400 swim 300 pull w/ buoy + paddles + snorkel 200 kick w/ board 100 I.M. drill 5x100 @ 1:20 SMOOTH D1-5 8x25 @ :40 V.S. I.M.O. 100 EZ "200 I.M. Test Set" 8x25 @ :30 FL SMOOTH (14.1-14.5) 4x50 @ :50 BK BEST AVG (32.5, 32.9, 33.0, 33.5) 4x50 @ :50 BR BEST AVG (34.9, 35.1, 35.5, 35.9) 4x100 @ 1:15 FR #1-3 STRONG, #4 N.S. (1:04, 1:04, 1:05, :31/:29 for a 1:00) 200 EZ Total: 3000 I felt great on the backstroke today, but man did I hit a wall on the breaststroke. I have some work to do before I am back in shape again.
Friday 3/28 PM only SCY 400 swim 300 pull w/ buoy + paddles + snorkel 200 kick w/ board **HUGE thunderstorms were overhead at this point. Normally I rebel against the "clear the pool during a storm" rule when I am in an indoor pool. However, the Little Rock Racquet Club short course pool is actually an OUTDOOR pool with a bubble over it. I decided to call off doing the 200 I.M. test set today as scheduled and will move it to tomorrow. Total: 900
Thursday 3/27 AM only SCY + weights Swim: 300 swim 300 pull w/ buoy + paddles + snorkel 200 swim 200 kick w/ board 100 swim 100 I.M. drill 8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins 4x75 @ 1:20 BR w/ 1/2/3 pullouts per 25 8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins 4x50 @ 1:00 25 under H2O pullouts/25 FAST BR 8x25 @ :40 odd: under H2O FL kick, even: BR w/ FR/FL kick (alternating) w/ fins 4x25 @ :30 BR swim w/ strapless paddles (focusing on in-sweep and catch) 6x100 @ :10 rest FR swim w/ opposite fin + opposite paddle (switch each 100) Total: 3000 Weights: 3x10 lat pull down (70, 90, 90) 3x10 DB shoulder press (20, 25, 25) 3x10 DB bench press (25, 30, 30) 3x10 DB single-arm bicep curls (20, 25, 25) 3x10 DB triceps extension (30, 35, 35) 2x 3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together) 3x15 hip abductor (90) 3x15 hip adductor (70)
Tuesday 3/25 AM only SCY + weights Swim: 400 swim every 4th 25 scull 300 pull w/ buoy + paddles + snorkel 200 kick w/ board 100 I.M. drill 4x150 @ 2:10 BK/BR/FR 4x100 @ 1:30 D1-4 I.M. 4x75 @ 1:10 FL/BK/BR 4x50 @ :50 build I.M.O. 4x25 @ :30 FAST I.M.O. warm down the following kick w/ board + fins: 200 FR 150 FL 100 FR 75 FL 50 FR 25 FL Total: 3200 Weights: 3x10 RDL (60, 70, 70) 2x10 back squat (95, 125) 3x10 single leg curl (30, 50, 50) 3x10 single leg extension (50, 50, 50) 3x10 glute (50, 70, 70) 3x15 hip abductor (70) 3x15 hip adductor (70)
Updated March 27th, 2014 at 10:46 PM by Calvin S
Friday 3/21 AM only SCY 4x100 @ 1:30 swim w/ snorkel 8x25 @ :30 FR kick w/ board 6x75 @ 1:10 pull w/ buoy + paddles #1/2 - no breath 1st 25 #3/4 - no breath 2nd 25 #5/6 - no breath last 25 6x125 @ 2:00 drill w/ strapless paddles + snorkel - 25 R arm/25 L arm/25 B&A/50 DPS 8x75 @ 1:00 D1-4, 5-8 kick w/ fins + board (4 FR, 4 FL) 12x25 @ :40 3 FAST/1 EZ 2 FAST/2 EZ 1 FAST/3 EZ 300 EZ Total: 3000
Thursday 3/20 AM only SCY 400 swim every 4th 25 BK 300 pull w/ buoy + paddles + snorkel 200 kick w/ board 100 I.M. drill 400 @ 5:00 AE pull w/ buoy + paddles + snorkel 4x100 @ 1:10 smooth 300 @ 3:45 AE pull w/ buoy + paddles + snorkel 4x75 @ 1:10 strong FL/BK/BR 200 @ 2:30 AE pull w/ buoy + paddles + snorkel 4x50 @ :50 FAST I.M.O. (29.8, 33.0, 34.5, 27.9) 100 @ 1:15 AE pull w/ buoy + paddles + snorkel 4x25 @ :40 FAST under H2O kick w/ fins (alternated back/stomach by 25) 100 EZ Total: 3100
Tuesday 3/18 AM only SCY 400 swim 300 pull w/ buoy 200 kick w/ board 100 I.M. drill 8x25 @ :40 V.S. 100 EZ 6x75 @ 1:20 BEST AVG (:43, :43, :43, :42, :43, :42) 3x100 @ 1:15 AE 4x50 @ :50 BEST AVG (:27.9, 27.2, 27.2, 27.3) 2x100 @ 1:15 AE 4x25 @ :30 BEST AVG (12.8, 12.1, 12.3, 12.0) 50 EZ Total: 2600
Monday 3/17 AM only SCY "I'm back in the saddle again..." 2x 300 swim every 3rd 25 scull w/ snorkel 4x75 @ 1:20 k/dr/under H2O kick w/ fins 4x100 @ 1:15 AE pull w/ buoy + paddles + snorkel Total: 2000 Just a short dip in the pool today because I could only fit 45 minutes of swimming into my day. Not sure how I will proceed with my new training plan (mainly because I am not sure what that plan is yet). Right now I will just maintain my feel for the water, slowly adding more yardage.
Saturday 3/8 "Central Section Region VIII Championships Day #3" 200 BR - 2:10.58 (29.14/32.36/34.23/34.86) - Other than mistiming a few walls, this race went really well. I dropped almost .8 from my previous lifetime best which dates to late 2009. Taking it out in a 1:01.5, that was the easiest 1:01 I ever swam in my life! The time also earned me a second swim tonight. Our Sectional has an "18 and under only" rule for the C final, so to make it back I have to place top 16 or I get auto scratched (this happened to me yesterday in the 100 BR). 100 FL - 54.35 (24.91/29.44) - I was the FL leg on the B 400 medley relay today. I felt great on the opening 50, but really shortened up badly on the last 25. I would have liked to be 53 or better, but I am ok with this swim. 200 BR (v2.0) - 2:10.48 (29.13/32.51/34.06/34.76) - Again, a couple of my walls were off (jammed two and over extended on one), but I moved up from 16th to 13th and shaved another tenth off my lifetime best, so I will take it. At this point, the fact that I could put together two excellent 200s in one day is a win. Total: 5000ish
Friday 3/7 "Central Section Region VIII Championships Day #2" There was no day #1 for me (only the 1000 was contested last night). Today was the 100 BR and the 800 FR relay for me. 100 BR - 59.85 (27.95/31.90) - I have been trying to break the 1:00 barrier in the 100 BR since I was 16. It wasn't even a good race from a technique standpoint. I was THRILLED with the time, but disappointed with the swim. I guess I have built up this moment so much that I was expecting to break a minute AND have a perfect swim. I spun my wheels and moved my head WAY too much. On a side note, after years of watching swimmers go out 27.xx or even 26.xx and still not breaking 1:00, I used to say if you spotted me ANY time under 28.00 for the first 50, I would find a way to be under the mark. My problem was never taking the race out fast enough. It's hard to put into words how relieved I am this "white whale" is dead and in my rear view mirror. 200 FR - 1:49.98 (25.06/27.33/28.59/29.00) - So I was lead-off man on the B 800 FR relay. However, due to some confusion on my part (and the officials), our heat started a little quicker than we expected (READ: NO warm-up and WORSE, NO ONE behind the blocks). Woops, so we missed the relay. Luckily the meet directors were nice enough to let us take a mulligan. Anyways, I wanted to lead off to get an official time and try to crack the 1:50 barrier flat start (I have done it several times on relays). I was definitely NOT warmed up enough for the race, but was glad I got under 1:50. Not bad considering 200 FR is one of my weakest events! Total: ~ 5000ish
Thursday 3/6 AM and PM SCY AM swim: 400 swim 300 pull w/ buoy + paddles + snorkel 200 kick w/ board 100 I.M. drill 4x100 @ 1:15 AE 200 EZ Total: 1600 PM swim: 300 swim every 4th 25 scull 300 pull w/ buoy + snorkel 200 swim every 3rd 25 scull 200 kick w/ board 100 swim every 2nd 25 scull 100 I.M. drill 8x50 @ 1:00 odd: k/dr, even: dr/sw (alternated BR/FR) 4x100 @ 1:20 AE 4x25 @ :40 V.S. 2x 25 BR dive fast (13.7, 13.3) 25 EZ 100 EZ Total: 2300 This morning was just a wake up swim before I hit the road for Jenks, OK for Region VIII Sectionals. Got in around 2:00 and checked into the hotel. Then I did a pseudo-meet warm-up at the pool. Now it's off to shave.
Tuesday 3/4 AM only SCY 400 swim 8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O. 8x75 @ 1:15 D1-4, 5-8 200 kick w/ board + fins 8x25 @ :40 V.S. 100 EZ 8x50 FL D1-4 in pairs 2 @ :45 (33, 33) 2 @ :55 (32, 31) 2 @ 1:05 (30, 30) 2 @ 1:15 (29, 28) 50 EZ 8x25 BEST AVG 2 @ :30 2 @ :45 2 @ 1:00 2 @ 1:15 100 EZ 8x50 A.R. opposite fin + opposite paddle 2 @ :45 2 @ :55 2 @ 1:05 2 @ 1:15 8x25 @ :40 drill w/ snorkel 250 EZ Total: 3500