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Calvin S

  1. Wednesday 7/17/9

    PM LCM Solo @ LRRC

    6x100 @ :20 rest FR kick H.A.S. w/ SNKL

    3x
    4x50 @ 1:10 FL kick H.A.S. + first 15M UW in S-line w/ SNKL

    6x50 @ 1:30 FR kick H.A.S. + body roll w/ SNKL

    Total: 1500
    Categories
    Swim Workouts
  2. Tuesday 7/16/19

    PM LCM Solo @ LRRC

    5x100 @ :20 rest FR kick H.A.S. w/ SNKL

    12x50 kick H.A.S. w/ SNKL
    odd @ 1:10 FL
    even @ 1:20 BR

    Total: 1100
    Categories
    Swim Workouts
  3. Sunday 7/14/19

    PM LCM @ UALR (warm-up @ LRRC) "Tucker Memorial Invitational" Day #3

    400 swim every 4th 25 scull
    4x50 @ :50 25 B&A drill/25 BUF
    2x50 @ :50 @ 400 PACE (:33+, :34-)
    100 EZ

    300 assorted warm-up @ UALR during the 10 minute warm-up session before 400 started.

    400 FR - 4:35.93 (1:03.66/1:08.95/1:11.87/1:11.45) - Well I decided when I woke up this morning that I was going to throw the kitchen sink at everyone on my opening 150 and then see what happens. I knew I was going to hurt anyways the last 75 meters, and figured if I wanted to try and win the damn thing, I was going to have to go out hard and build a lead. Well it sort of worked. I was out 3 seconds ahead of the pack at the 200, but I paid somewhat for my aggressive opening 200 on the last 40 meters. All in all, the best swim of the weekend, hands down. I can't complain about dropping over 3 seconds from my lifetime best in this event at my age. Now for a few weeks of easy kicking to let my shoulder heal, and then on to SCY season!

    Total: 1500
  4. Saturday 7/13/19

    PM LCM @ UALR (warm-up @ LRRC) "Tucker Memorial Invitational" Day #2

    400 swim
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    100 @ 1:40 build (1:10)
    100 @ 1:40 @ PACE (1:09)
    200 EZ

    800 FR - 9:35.35 (1:05.63/1:10.30/1:11.60/1:12.59/1:13.72/1:14.19/1:14.81/1:12.51) - Well I was out a few tenths faster (4:40.12) than last year (4:40.39), but then my back 300 was just bad. Did not manage to keep the momentum going from the front 400. Ended up a few seconds off my best. A little disappointed I wasn't faster, because there were certainly times during the past 10 weeks of training that felt so good I would have expected this to be faster!

    400 EZ

    Total: 2400
  5. Friday 7/12/19

    PM LCM @ UALR “Tucker Memorial Invitational” Day #1

    400 swim every 4th scull
    4x100 @ 1:50 k/sw/dr/bld I.M.O.
    50 EZ
    25 DIVE FAST FL
    125 EZ

    400 I.M. - 5:11.37 (1:05.06/1:26.47/1:27.69/1:12.15) - Not quite as fast as I had hoped, but only seven tenths off my lifetime best from ten years ago.

    500 EZ

    Total: 1900

    Updated July 13th, 2019 at 05:13 PM by Calvin S

    Categories
    USA-S Swim Meets / Events
  6. Wednesday 7/10/19

    PM LCM Solo @ LRRC (Taper Day #9)

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x50 @ 1:00
    odd: BUF
    even: SMOOTH

    100 @ 800 PACE/400 I.M. closing speed (1:07++)

    200 EZ

    Total: 1300
    Categories
    Swim Workouts
  7. Tuesday 7/9/19

    PM LCM Solo @ LRRC "I.M." (Taper Day #8)

    500 Warm-up I.M.
    4x50 @ 1:10 FR kick w/ BD

    4x100 @ 2:00 k/sw/dr/bld
    - one each stroke I.M.O.

    4x50 @ :50
    #1 - FR simulate second 50 of 100 FL in 400 I.M. (:34-)
    #2 - BK @ 400 PACE (:39-)
    #3 - BR @ 400 PACE (:41-)
    #4 - FR @ 400 PACE (:33-)

    200 EZ

    Total: 1500
    Categories
    Swim Workouts
  8. Monday 7/8/19

    PM LCM w/ Trip (sort of) @ LRRC "800 pace" (Taper Day #7)

    500 swim every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x50 @ :50 build to ~85%
    100 EZ

    2x100 @ 1:40 @ 800 PACE (1:08+, 1:08+)
    2x50 @ :50 @ 800 PACE (:34-, :34+)

    100 EZ

    Total: 1600
    Categories
    Swim Workouts
  9. Friday 7/5/19

    AM SCY w/ Nashville Aquatic Club Masters @ Tracy Caulkins Competition Pool (Centennial Sportsplex) “I.M.” (Taper Day #6)

    400 swim every 4th 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD

    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL

    4x @ 2:00
    25 PINK STRK
    25 BUF STRK
    50 SMOOTH FR

    100 EZ
    2:00 REST

    4x @ 2:00
    50 FAST STRK (27.5, 31.0, 33.9, 26.5)
    50 EZ

    100 EZ

    200 EZ FR kick w/ fins + BD

    Total: 2200

    STRK = I.M.O.

    In Nashville for the holiday weekend and to avoid being out of the water for four days I dropped in today (and also plan to drop in tomorrow) for the NAC Masters workout. I tweaked some things since I am tapering. Great workout though, great coach, and great pool.
    Categories
    Swim Workouts
  10. Wednesday 7/3/19

    AM LCM w/ BASH @ Main Pool “Recovery” (Taper Day #5)

    400 swim every 4th scull w/ SNKL
    3x200 @ 3:20 pull w/ SNKL

    3x250 @ 3:40 I.M. 25 drill/25 swim
    #1 - double FL
    #2 - double BK
    #3 - double BR

    3x200 @ :20 rest alternating FR/BK by 25
    odd: FR on diving well end, BK at shallow end
    even: BK on diving well end, FR at shallow end

    150 EZ

    Total: 2500
    Categories
    Swim Workouts
  11. Tuesday 7/2/19

    AM LCM w/ BASH @ Main Pool "When is 800 pace not 800 pace? When it's 400 pace!" (Taper Day #4)

    400 swim every 4th 25 head-up scull
    3x200 @ 3:20 light D1-3 pull w/ SNKL (2:51, 2:49, 2:46)
    4x50 @ 1:00 12.5 fist-drill/12.5 PERFECT STROKE/12.5 FAST/12.5 EZ

    4x
    4x50 @ 1:00 @ 800 PACE
    50 @ 1:00 EZ
    RD1: :32+, :34-, :34, :34-
    RD2: :34-, :34-, :33+, :34-
    RD3: :34-, :33, :33+, :33+
    RD4: :33+, :33, :33, :31+

    300 EZ

    Total: 2500

    So I had meant to do the 50s at 800 pace for all four rounds. But I suppose I am starting to feel good as taper kicks in, because by RD3 I had somehow ended up going 400 pace, and faster than I went on the 12x50 set from 6/27! Honestly I would have preferred to be doing 100s for pacing the 800, but the set the club team was doing was 50s fast on 1:00, so I had to go with 50s so I wouldn't cause any confusion in my lane. A lot of those 34s also would have been 33s but for running into the back of the girl ahead of me. I guess an extra ten second gap combined with the fact that she was diving every 50 (and I was pushing) wasn't enough space to keep me from catching her :/
    Categories
    Swim Workouts
  12. Monday 7/1/19

    AM LCM w/ BASH @ Main Pool "A little 'manufactured speed'" (Taper Day #3)

    500 swim every 4th 25 head up scull

    2x
    2x150 @ 2:40 k/dr/sw w/ fins + SNKL
    4x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :35 FR swim

    100 EZ

    **Changed into B70 Neuro Comp full-body suit**

    150 SMOOTH

    100 @ no rest go when ready 15M DIVE FAST/85 EZ
    100 @ no rest go when ready 30M DIVE FAST/70 EZ
    100 @ no rest go when ready 50 DIVE FAST/50 EZ (26.90)

    150 EZ

    Total: 2000
    Categories
    Swim Workouts
  13. Saturday 6/29/19

    AM LCM w/ BASH @ Main Pool "A little speed play" (Taper Day #2)

    400 swim every 4th 25 scull w/ SNKL

    4x250 @ 3:45 swim w/ SNKL

    3x300 @ 5:45
    1 - 100 AE/100 FAST/100 AE (1:12-)
    1 - 50 FAST/50 AE (:32+, :34, :34-)
    1 - 100 FAST/100 AE/100 FAST (1:10-, 1:11+)

    200 FLOAT

    Total: 2500
    Categories
    Swim Workouts
  14. Friday 6/28/19

    PM SCM Solo @ Indian Hill Swim Club "Power, Resistance, Speed" (Taper Day #1)

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    8x50 @ :15 rest "Progressive Freestyle" w/ SNKL

    4x25 @ :20 rest FAST 12.5M UW w/ chute (half open)
    2x25 @ no interval, go when ready DIVE FAST 15M UW
    1:00 REST
    4x25 @ :20 rest FAST 15M FR kick w/ BD + chute (half open)
    2x25 @ :30 rest FAST FR kick w/ BD
    1:00 REST
    4x25 @ :30 rest FAST 15M FR swim w/ chute (3/4 closed)
    2x25 @ no interval, go when ready DIVE FAST FR swim (to the feet)

    150 EZ FL kick w/ fins + BD

    Total: 2000

    Decided to sleep in this morning and since my mother wanted help with my kids at the pool today, we took turns watching them so we could both get our laps in. Wasn't going to be able to double because I wanted to watch the USA World Cup match.

    Updated June 28th, 2019 at 06:24 PM by Calvin S

    Categories
    Swim Workouts
  15. Thursday 6/27/19

    AM LCM w/ BASH @ Main Pool "Bill Whatley's Famous 'Twelve Fifties'"

    4x200 @ :10 rest
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - BK 75 swim/25 kick S-line
    1 - FR 75 swim/25 kick H.A.S. w/ SNKL
    1 - I.M. 25 drill/25 swim

    12x100
    1 @ 1:40 FR swim w/ SNKL
    1 @ 1:50 I.M.
    1 @ 2:10 FR kick w/ BD + SNKL

    6x150 @ 2:30 breathe every 4 (to opposite/non dominant side) pull
    6x50 @ 1:00 25 BUF/25 SMOOTH

    6x50 @ 1:00 @ 400 PACE (33.12*, 33.83, 33.37, 33.53, 33.53, 33.78)
    1:00 REST
    6x50 @ 1:00 @ 400 PACE (33.50, 33.78, 33.53, 33.98, 33.81, 33.56)
    * #1 was from a dive, all 12 were "to the feet" (flip turn)

    200 EZ

    Total: 4000

    Bill came up with this set when I was in high school, but the original set is a little different than how I did it today. It is 12x50 @ 1:15 @ 200 PACE. As Bill has gotten older (some might say "softer), the set has changed a little to where the kids do the 50s in sets of four, with a bonus :45 between each set, diving #1, #5, and #9. Since I am not planning to race any 200s at my taper meet in two weeks, I opted to tweak the set for 400 pace. I felt that lowering the interval and increasing how many reps I did in each "set would help offset. I took the 1:00 bonus rest primarily to keep me staggered and avoid running over the two swimmers in my lane doing the "regular" 12x50. Without the extra minute, I would have collided with them and then ran them over and then would have been leaving at the same time on the clock as them. It just worked out better for everyone this way
    Categories
    Swim Workouts
  16. Wednesday 6/26/19

    AM LCM w/ BASH @ Main Pool
    PM LCM @ Main Pool "BASH Last Chance Meet"

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:20 FR kick H.A.S.
    1 @ 2:10 75 FR kick H.A.S./25 swim
    1 @ 2:00 50 FR kick H.A.S./50 swim
    1 @ 1:50 25 FR kick H.A.S./75 swim
    1 @ 1:40 swim
    5x50 @ :10 rest w/ SNKL
    1 - FR kick H.A.S.
    1 - 12.5 swim/37.5 FR kick H.A.S.
    1 - 25 swim/25 FR kick H.A.S.
    1 - 37.5 swim/12.5 FR kick H.A.S.
    1 - swim

    7x150 @ 2:40 50 FR swim/50 STRK kick/50 FR swim w/ SNKL
    #1/4 - STRK = FL H.A.S.
    #2/5 - STRK = BK S-line (moved SNKL to side)
    #3/6 - STRK = BR H.A.S.
    #7 - STRK = FR H.A.S.

    4x
    2x50 @ :55 12.5 FAST UW kick/12.5 SMOOTH swim w/ fins
    2x100 @ 1:25 STRONG FR kick w/ fins + BD

    3x300 @ 4:30 D1-3 (4:02, 3:54, 3:48)
    100 EZ

    Total: 4000

    PM Swim:

    400 swim w/ SNKL
    6x50 @ :10 rest
    2 - kick w/ BD
    2 - drill
    2 - 25 BUF/25 EZ

    25 DIVE FAST/75 EZ

    50 FR - 27.51 - Great opening 25-30 meters, but when the pool depth goes to 3.5 feet, I could feel the difference!

    300 EZ

    100 FL - 1:06.20 - Felt smooth and strong for about 80 meters. Faded some down the home stretch but considering my training and the fact I practiced this morning, it wasn't all that surprising. Underwaters felt good.

    200 EZ

    Total: 1450
  17. Tuesday 6/25/19

    AM LCM w/ BASH @ Main Pool

    2x300 kick 75 FR/25 STRK) H.A.S. w/ SNKL
    STRK = I.M. order no FR

    6x50 @ :10 rest w/ SNKL
    1 - R-arm FR
    1 - R-side kick
    1 - FR kick H.A.S.

    2x50 @ :10 rest FR kick H.A.S. 25 build/15M FAST/10 EZ w/ SNKL

    12x50 kick 25 UW/25 SMOOTH H.A.S. w/ fins + SNKL
    1 @ 1:00
    2 @ :55

    8x150 @ 2:20 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    200 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  18. Monday 6/24/19

    AM LCM w/ BASH @ Main Pool

    300 FR kick H.A.S. w/ SNKL
    12x50 @ :10 rest mixed kick H.A.S. w/ SNKL

    16x50 @ 1:10 kick H.A.S. 25 FAST/25 SMOOTH w/ fins + SNKL
    4 - FL (FAST = UW)
    4 - FR

    4x250 @ 3:45 SMOOTH FR kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 3000
    Categories
    Swim Workouts
  19. Saturday 6/22/19

    AM LCM @ M. E. Lyons YMCA "Summer Cuda Classic" Day #1

    It is amazing what a week of heavy training will do to you. Here I was, a week ago, with only a minuscule amount of rest, sprinting like a champ. Today, back to my regular middle distance repertoire, I felt like I was swimming through soup.

    200 BK - 2:51.55 (1:21.67/1:29.88) - I lost my legs big time on the back 100. Not only did I lack a kick, but my legs felt like I was dragging two cinder blocks through the water.

    200 FR - 2:19.71 (1:07.79/1:11.92) - Again with the no legs. My freestyle has felt like it had a spring in its step all week, but today, when it came time to race, it just felt sluggish.

    400 FR - 4:59.66 (1:11.19/1:16.42/1:17.32/1:14.73) - First of all I had to wait FOREVER to swim this event. I had great walls and found myself grabbing a little more water than I did on the 200, but again, felt sluggish. Also not sure which genius decided to schedule the 200 FR and 400 FR back to back.

    Total: 2900
  20. Thursday 6/20/19

    AM LCM w/ BASH @ Main Pool "I.M. + Recovery"
    AM Weights @ YMCA

    Swim:

    800 SKIP

    3x
    2x50 @ 1:00 STRK drill
    100 @ 1:40 D1-3 (1:22, 1:17, 1:12)
    STRK = I.M.O. by RD

    2x300 @ 5:00 I.M. (done as 3x100 I.M. 1 kick/1 drill/1 swim) w/ fins
    2x200 @ 3:30 FR kick H.A.S. w/ fins + SNKL
    2x300 @ 5:00 I.M. (done as 50 FL/50 BK/50 BR) w/ fins
    2x200 @ 3:15 FR kick H.A.S. w/ fins + SNKL

    100 EZ

    Total: 3500

    Weights:

    3x8 DB shoulder press (10/20#)
    3x8 DB S-arm bicep curl (10/20#)
    3x8 DB tricep extension (10/20#)
    3x8 DB S-arm row (10/20#)
    3x8 DB bench press (10/20#)
    3x10 hip adductor (50#)

    3x10 hip abductor (50#)
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