View RSS Feed

Calvin S

  1. Thursday 8/30/12

    Thursday 8/30

    PM only SCY

    Time to test my fitness with the Dave Salo 3x300 set (thanks PWB)

    400 swim (100 FR/200 IM k/dr/100 FR)
    4x100 @ 1:20 D1-4
    4x100 @ 1:45 kick D1-4 25 FR/25 FL
    6x50 @ :50 #1 and #6 EZ FR, #2-5 IMO build to fast
    4x25 @ :30 w/ fins 4/5/6/7 fast strokes off the wall
    100 EZ

    3x300 @ 4:30 AFAP consistently through all 3 (3:19, 3:21, 3:24)
    6x50 A.R.
    2 @ :40
    2 @ :45
    2 @ :50

    12x25 @ :30 w/ strapless paddles, odd: R arm only, even: L arm only

    100 EZ

    Total: 3300

    Average 100 pace for the 3x300 was 1:07.1 so my BASE interval for the next few weeks will be 1:15. What that tells me is that I am way out of shape right now :/
    Categories
    Swim Workouts
  2. Tuesday 8/28/12

    Tuesday 8/28

    PM only SCY

    500 swim
    4x
    4x25 @ :40 shooters w/ fins, 2 DKP, 1 Fast, 1 EZ

    8x25 @ :30 burst + cruise
    50 AFAP
    150 EZ

    2x
    6x25 @ :35
    200 @ 3:00
    5x25 @ :35
    200 @ 3:00
    4x25 @ :35
    150 @ 2:15
    3x25 @ :35
    100 EZ
    RD1: 25s pull w/ strapless paddles, 200s/150 pull w/ buoy + paddles + snorkel
    RD2: 25s kick w/ fins and snorkel (hands at side), 200s/150 kick on back in S-line w/ 5 kicks off every wall (200 #1), 7 kicks off each wall (200 #2), and 9 kicks off each wall (150)

    Total: 3500
    Categories
    Swim Workouts
  3. Monday 8/27/12

    Monday 8/27

    PM only SCY

    Ripped straight from the HVT forums (props to PWB)

    400 swim (100 FR/300 IM k/dr/dr by 25)
    3x200 @ 2:40 pull w/ buoy
    5x100 @ 1:15 D1-5
    100 EZ

    5x (D1-5)
    100 @ 2:00 kick
    400 @ 5:00 pull w/ buoy + paddles + snorkel

    6x100 @ 1:30 kick w/ fins (odd: 25 under H2O/75 cruise, even: 75 cruise/25 under H2O)

    300 EZ

    Total: 5000

    Updated August 27th, 2012 at 09:59 PM by Calvin S

    Categories
    Swim Workouts
  4. Friday 8/24/12

    Friday 8/24

    AM only LCM

    500 swim
    500 pull w/ buoy + paddles (1x25 of each 100 scull)
    300 kick w/ fins + board

    200 IM kick @ 4:00
    200 IM drill @ 3:30

    4x200 @ 3:30 100 STRK/100 FR (IM order)
    4x200 @ 3:00 opposite fin + opposite paddle smooth FR

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  5. Thursday 8/23/12

    Thursday 8/23

    PM only LCM

    500 swim
    3x200 @ :10 rest pull w/ paddles + buoy + snorkel
    500 kick w/ fins + board 250 FL/250 FR
    4x100 @ 1:30 D1-3, hold 4
    100 EZ

    kick w/ fins:
    200 @ 3:00 build each 100
    3x100 @ 1:30 D1-3
    4x50 @ 1:00 odd fast/even cruise

    3x100 @ 1:45 cruise
    3x200 @ 3:30 strong
    9x50 @ 1:00
    3 fast
    1 EZ/2 fast
    2 EZ/1 fast

    150 EZ

    Total: 4300
    Categories
    Swim Workouts
  6. Wednesday 8/22/12

    Wednesday 8/22

    AM only LCM

    500 swim
    400 pull w/ buoy + paddles
    100 kick w/ fins

    All kick FR w/ board:
    4x25 @ :40 FAST
    25 @ :40 EZ
    4x25 @ :40 FAST
    25 @ : 40 EZ
    5x25 @ :40 FAST
    25 @ :40 EZ
    200 50 cruise/50 FAST

    20x50 smooth FR
    5 @ 1:00
    5 @ :55
    5 @ :50
    5 @ :45
    400 EZ

    Total: 3000
    Categories
    Swim Workouts
  7. Friday 8/17/12

    Friday 8/17

    AM only LCM (at the Blue Ash YMCA with the masters team)

    500 swim
    200 kick w/ fins + board

    2x
    2x100 @ 1:30 aerobic FR
    4x50 @ 1:00 stroke (did IM order)
    100 @ 1:45 IM
    2x50 @ :45 aerobic FR
    100 EZ

    8x100 @ 1:40 pull w/ buoy + paddles + snorkel

    T-sprints (12.5 meter burst sprints)

    300 EZ

    Total: 3200
    Categories
    Swim Workouts
  8. Thursday 8/16/12

    Thursday 8/16

    AM only SCM (second day swimming at my old summer club Montgomery Swim and Tennis Club)

    500 swim
    8x50 @ 1:10 25 scull/25 drill w/ buoy

    6x50 @ 1:00 burst + cruise
    50 EZ

    4x50 @ 1:00 25 under H2O no breath/25 EZ
    50 @ 1:00 90% effort (FR, :32)
    200 EZ

    4x50 @ 1:00 D1-4 (:42, :38, :35, :33)
    100 @ 1:30 90% broken :15 at the 50 (:31, :31 for a 1:02)
    200 EZ

    4x50 @ 1:00 25 0 breath FR/25 EZ
    100 @ 1:30 AFAP (1:03)
    200 EZ

    Total: 2700

    Another HIT practice. Tomorrow will be an aerobic day with the Blue Ash YMCA masters team.
    Categories
    Swim Workouts
  9. Wednesday 8/15/12

    Wednesday 8/15

    AM only SCM (positive on the pool length today)

    Thanks to Leslie and the HIT forum for this one!

    500 swim/kick/swim/drill/build by 100
    6x100 @ 2:00 kick w/ board D1-3, 4-6

    3x
    200 @ 3:00 pull w/ buoy D1-3 (2:49, 2:38, 2:28)
    100 @ 2:00 kick on back in streamline
    2x50 @ 1:00 BR swim w/ double pullouts
    100 @ 1:30 IM D1-3 (1:26, 1:22, 1:16)
    50 EZ

    50 EZ

    Total: 2800
    Categories
    Swim Workouts
  10. Tuesday 8/14/12

    Tuesday 8/14

    AM only SCY (or was it SCM)*

    In Cincinnati to visit my family for the week so I am training with an old high school friend + my younger brother.

    600 swim (300 swim/300 IM no FR kick/sw/dr/sw by 25)
    2x400 IM @ :20 rest
    #1 - kick/swim/drill/swim
    #2 - swim/drill/swim/swim building last 50

    9x100 descend 1-3 in sets of 3
    3 @ 1:30 (1:14, 1:13, 1:09)
    3 @ 1:25 (1:13, 1:10, 1:08)
    3 @ 1:20 (1:14, 1:11, 1:07)

    Total: 2300

    Played pick up basketball aftwards for ~2 hours for a cardio workout.

    * Swam at the Blue Ash YMCA (my club team in high school) and the LCM pool is actually 51.3 meters and the width of the pool is somehwere between 25 yards and 25 meters. Not really sure who designed the pool, but he needs a refresher course in standard competition pool lengths.
    Categories
    Swim Workouts
  11. Saturday 8/11/12

    Saturday 8/11

    PM only LCM

    400 swim
    4x100 @ 1:50 25 drill/50 side kick alternating sides at 25/25 build

    3x300 @ :30 rest
    1 - FR kicking 10M off every wall
    2 - Pull w/ buoy + paddles
    3 - 75 fast/25 EZ
    12x50 @ 1:00 kick w/ fins 2 fast/1 EZ

    3x100 @ :10 rest
    1 - pull w/ buoy + paddles (count strokes)
    2 - pull w/ buoy only (count strokes)
    3 - swim (count strokes)
    2x50 @ 1:00 kick w/ board fast

    300 EZ

    Total: 3000 LCM
    Categories
    Swim Workouts
  12. Monday 8/6/12

    Monday 8/6

    PM only LCM

    200 swim EZ

    1x400 @ 6:00 pull w/ buoy + paddles
    2x200 @ 3:00 pull w/ buoy
    4x100 @ 2:00 odd: 25 under H2O/50 cruise/25 under H2O, even: 25 cruise/50 under H2O/25 cruise w/ fins
    8x50 @ 1:00 V.S.

    1x100 kick w/ board
    **at this point lifeguards finally made me get out of the pool due to thunder**

    Total: 1900
    Categories
    Swim Workouts
  13. Friday 8/3/12

    Friday 8/3

    AM only LCM

    600 swim (100 swim/25 kick/25 scull)
    5x100 @ 1:50 25 under H2O/25 kick/25 drill/25 build
    8x50 @ 1:00 V.S.

    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    3x100 @ 2:00 fast
    6x50 @ 1:00 25 drill/25 swim
    1x100 @ 1:30 cruise
    2x100 @ 1:45 strong
    1x100 @ 2:00 fast

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  14. Thursday 8/2/12

    Thursday 8/2

    AM (run) and PM (Crossfit) [no swimming today]

    AM run

    5 miles @ 7:45 pace

    PM Crossfit

    assorted stretches and warm up followed by:

    150 x wall ball squats w/ 16 lb med ball for time
    final time: 8:20
    Categories
    Swim Workouts
  15. Wednesday 8/1/12

    Wednesday 8/1

    AM only SCY

    500 swim 100 FR/100 BK/100 FR/100 BR/100 FR
    5x100 @ 1:40 kick/swim/drill/build

    300 @ 4:00 N.S. w/ buoy + paddles
    3x100 @ 1:40 kick w/ board D1-3

    200 EZ

    Total: 1800
    Categories
    Swim Workouts
  16. Tuesday 7/31/12

    Tuesday 7/31

    AM (SCY) and PM (Crossfit)

    AM swim

    3x200
    1 @ 3:00 swim
    1 @ 3:15 50 kick/50 drill
    1 @ 3:00 50 drill/50 swim

    12x100
    4 @ 1:50 kick w/ board D1-4
    4 @ 1:40 kick no board D1-4
    4 @ 1:50 25 kick no breath/50 side kick/25 FL kick on back

    16x50
    4 @ :50 V.S. swim FR
    4 @ :55 V.S. swim non-FR
    4 @ :50 4/6/8/10 fast strokes off each wall
    4 @ :50 4/3/2/1 breath per 50

    100 EZ

    **Olympic "Grab-Bag"
    1x1000 FR (Kate Ziegler)
    1x100 BR (Brendan Hansen)
    1x200 BK (Elizabeth Beisel)

    100 EZ

    Total: 4100

    PM Crossfit

    Max out on bar squats!
    5 @ 95 lbs
    3 @ 145
    3 @ 165
    2 @ 195
    1 @ 205
    1 @ 215
    1 @ 225

    5:00 break followed by the WOD (workout of the day)

    3x (for time)
    10 burpee-box jumps
    10 handstand push-ups
    800 meter run

    Time: 17:35

    ** Olympic Grab-Bag: coach put the names of all Olympians on Team USA into a bag with their events listed by each name. Draw a name and choose one of their events, except in cases where the swimmer has just one event, in which case you are stuck with that event (we did the 1000 instead of the 800 because it was SCY).
    Categories
    Swim Workouts
  17. Tuesday 7/24/12

    Tuesday 7/24

    AM only SCY

    300 swim
    200 kick
    100 scull

    4x100 @ 1:50 kick w/ board D1-4
    4x50 @ 1:00 25 under H2O kick/25 EZ
    4x100 @ 1:40 kick no board D1-4
    4x50 @ 1:00 kick on side w/ medicine ball

    500 @ 7:00 pull w/ buoy + paddles "Super 500"*
    8x75 @ 1:15 50 drill/25 swim
    8x50 @ :40 smooth FR w/ 4-6-2 turns**

    Total: 3300

    * Super 500 = 25 smooth/25 fast, 50 smooth/50 fast, 75 smooth/75 fast, 100 smooth/100 fast

    ** 4-6-2 turns = 4 fly kicks, 6 flutter kicks, 2 strokes off each wall before breathing.

    Updated July 25th, 2012 at 05:20 PM by Calvin S

    Categories
    Swim Workouts
  18. Thursday 7/19/12

    Thursday 7/19

    AM only LCM

    600 100 swim/50 kick/50 drill

    16x50 @ 1:10
    4 BR (2 drill/2 swim)
    4 FR (2 drill/1 build to fast/1 half fast, half easy)

    300 pull

    Total: 1700
    Categories
    Swim Workouts
  19. Tuesday 7/17/12

    Tuesday 7/17

    AM only SCY

    500 swim (every 4th lap non-FR)

    2x
    400 @ 6:30 IM 50 kick/50 drill
    4x50 @ 1:00 kick
    4x100 @ 1:30 50 drill/50 swim IM order
    4x50 @ :40 cruise

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  20. Friday 7/13/12

    Friday 7/13

    AM only LCM

    500 swim
    300 pull w/ opposite fin + opposite paddle

    6x100 @ 1:50 50 strong/50 cruise pull w/ opposite fin + opposite paddle

    12x50 @ 1:10 25 smooth 0 breath/25 fast

    1x200 @ 2:45 strong
    2x100 @ 1:45 EZ

    Total: 2400
    Categories
    Swim Workouts