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Calvin S

  1. Saturday 6/23/12

    Saturday 6/23

    AM only LCM

    600 swim

    12x50 odd: kick @ 1:15, even: swim @ 1:00

    2x300 @ 4:30 smooth pull w/ buoy

    Total: 1800
    Categories
    Swim Workouts
  2. Thursday 6/21/12

    Thursday 6/21

    AM only LCM

    500 swim

    24x50
    4x
    2 @ 1:05 kick
    2 @ 1:00 drill
    2 @ :50 build

    2x150 @ 2:00 smooth

    Total: 2000

    Updated June 23rd, 2012 at 10:24 PM by Calvin S

    Categories
    Swim Workouts
  3. Tuesday 6/19/12

    Tuesday 6/19

    AM only LCM

    900 swim (200 swim/100 IM k/dr/sw by 100)

    2x400 @ 5:30 NS pull w/ buoy + paddles
    4x100 @ 2:00 kick
    1x300 @ 4:00 strong w/ opposite fin + opposite paddle

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  4. Friday 6/15/12

    Friday 6/15

    AM only LCM

    600 swim
    400 pull w/ buoy

    8x50 @ 1:10 kick on side (first kicking I have done since my injury)

    3x200 @ 3:00 opposite fin + opposite paddle

    Total: 2000
    Categories
    Swim Workouts
  5. Tuesday 6/12/12

    Tuesday 6/12

    AM only LCM

    400 swim

    200 drill/DPS by 50

    4x100 @ 1:30 cruise

    Total: 1000

    Comments: Ankle hurt a lot from yesterday's practice (the most I have done since the injury). Unsure whether I will continue to train with the goal of competing this summer, or just rest my foot (I think it is going to need a good 4-6 weeks to be 100%) and keep a decent aerobic base.
    Categories
    Swim Workouts
  6. Monday 6/11/12

    Monday 6/11

    AM only LCM

    5x300 @ ~ :10 rest swim/pull/drill/pull/swim by 300

    16x100
    odd @ 2:00 kick/drill
    even @ 1:40 DPS/build

    3x300 @ 4:00 strong w/ opposite fin + opposite paddle

    100 EZ

    Total: 4100
    Categories
    Swim Workouts
  7. Saturday 6/9/12

    Saturday 6/9

    AM only LCM

    5x200 swim

    3x100 @ 1:40 pull w/ buoy 75 dps/25 0 breath FR
    4x100 @ 1:40 75 dps/25 build to fast
    4x50 @ 1:00 4 breaths/3 breaths/2 breaths/1 breath by 50
    6x50 @ :55 25 fast/25 EZ

    2x150 pull w/ buoy + paddles @ 2:30 strong
    2x100 pull w/ buoy 25 scull/75 dps

    Total: 2700
    Categories
    Swim Workouts
  8. Thursday 6/7/12

    Thursday 6/7

    AM only LCM

    700 swim
    6x100 @ 2:00 pull w/ buoy 25 scull/75 swim

    8x50 @ 1:00 V.S. w/ opposite fin + opposite paddle

    300 EZ

    Total: 2000
    Categories
    Swim Workouts
  9. Wednesday 6/6/12

    Wednesday 6/6

    PM only LCM

    500 swim
    500 pull w/ buoy 25 scull/75 swim

    4x100 @ 1:50 w/ opposite fin + opposite paddle 25 strong/25 smooth

    Total: 1400

    Comments:
    I was sick Friday through Sunday morning. In an effort to get out of the house and exercise, I played in my soccer game Sunday evening and landed wrong with all of my weight on my right ankle. I didn't roll it, and it didn't pop (both good), but I think I jammed the joint really badly and so come Monday morning I couldn't even walk. I R.I.C.E.'d the out of it Monday and Tuesday and today I could finally walk without much of a limp. I have been wearing a brace to support it. I basically couldn't flex and point my foot until Tuesday afternoon and today can do it (almost) pain free but kicking with that foot still hurts. I therefore just pulled and on the swim/walls I used the left leg only (thank god we are in LCM season so I have fewer walls!). I hope to be 100% by early next week and will just maintain a feel for the water the rest of this week.
    Categories
    Swim Workouts
  10. Thursday 5/31/12

    Thursday 5/31

    AM only LCM + Crossfit

    Swim:

    600 swim
    400 pull w/ buoy 25 scull/75 swim
    8x100 @ 1:50
    odd: 50 kick/50 swim
    even: drill/swim/drill/build

    10x200
    4 @ 3:00 pull w/ buoy D1-4
    6 @ 2:30 swim w/ paddles + fins D1-3, 4-6

    8x50 @ 1:00 drill FR 3 strokes/6 kicks

    2x
    1x200 @ 4:10 kick
    3x100 @ 1:30 DPS
    4x50 @ 1:05 kick FAST
    3x100 @ 1:30 D1-3 to FAST

    200 EZ

    Total: 6400

    Crossfit:

    3x
    10x power clean
    10x toes-to-bar
    10x hand-stand push-ups

    2:00 rest

    2:00 AMRAP
    kettle bell swings w/ 45 lbs kettle bell

    400 meter sprint
    Categories
    Swim Workouts
  11. Wednesday 5/30/12

    Wednesday 5/30

    AM LCM and PM SCY

    AM swim:

    400 swim
    400 IM k/sw/dr/bld
    24x50 @ 1:05 (6 each stroke, IM order)
    2 drill
    2 kick fast
    2 swim

    2x
    3x100 @ 1:20 D1-3
    4x50 @ :50 25 fast 0 breath/25 cruise

    2x (did RD 1 STRK=BK, RD 2 STRK=FR)
    8x50 @ 1:00 STRK (odd: drill, even: build)
    2x200 @ 3:15 IM (first one cruise, second one fast)
    4x100 @ 1:45 (odd: FR cruise, even: STRK fast)
    (+100 EZ after RD1)

    4x100 @ 2:00 skull/sw/dr/sw

    Total: 5900

    PM swim:

    500 swim
    5x100 @ 1:30 k/sw/dr/bld

    2x
    6x50 @ :50 kick FAST
    3x100 @ 1:20 IM
    2x200 @ 2:20 (RD1)/2:10 (RD2) D1-2

    3x200 @ 3:00 50 kick/50 DPS

    4x
    1x100 @ 1:30 FAST (:55, :54, :54, :53)
    3x50 @ :50 FAST (hold faster than 1/2 100 time)
    3x100 @ 1:30 DPS
    1:00 REST

    2x150 EZ

    Total: 6100
    Categories
    Swim Workouts
  12. Tuesday 5/29/12

    Tuesday 5/29

    AM only LCM + Crossfit

    600 swim
    400 pull w/ buoy (25 scull/75 swim)
    10x50 @ 1:00
    3 drill
    2 build

    4x100 @ 1:25 swim
    4x50 @ 1:05 kick
    4x100 @ 1:20 swim
    6x50 @ 1:00 kick
    4x100 @ 1:15 swim
    8x50 @ :55 kick

    8x150 @ 2:15 pull w/ buoy + paddles D1-4, 5-8

    200 EZ

    Total: 5000

    Crossfit:

    "21-15-9"

    the following exercises, 21 times each, 15 times each, 9 times each. AFAP for time.

    goblet squats
    burpees
    pull-ups

    final time: 8:24
    Categories
    Swim Workouts
  13. Saturday 5/26/12

    Saturday 5/26

    AM only LCM

    Unmotivated and sore from this week, so I decided to "recover" today.

    200 swim
    8x50 @ 1:05 drill
    8x100 @ 2:00 50 kick/50 bld

    3x100 @ 1:40 D1-3 IM
    6x100 @ 1:20 hold red HR
    3x100 @ 1:40 D1-3 IM

    Total: 2600
    Categories
    Swim Workouts
  14. Friday 5/25/12

    Friday 5/25 (Friday Fly Day)

    AM and PM LCM

    AM swim:

    500 swim
    400 kick w/ fins + board

    12x50 @ 1:00 w/ fins
    odd: FL kick under H2O (take 1 FL stroke each breath)
    even: smooth FR

    24x50 25 fast/25 EZ
    16 @ 1:10 w/ parachute
    8 @ :50 swim

    300 EZ

    Total: 3000

    PM swim:

    500 swim
    200 FL kick on side
    6x100 @ 1:45
    odd: k/sw/dr/bld FL
    even: smooth FR

    12x100 D1-3, 4-6, 7-9, 10-12
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    100 EZ

    w/ fins:
    3x100 @ 1:45 FL kick on back
    4x50 @ 1:00 1-arm FL
    3x100 @ 1:45 50 bld FR/50 FL w/ 2 extra kicks after each pull
    4x50 @ 1:00 V.S. FL

    100 EZ

    25x50 @ :45 alternating 5 FL/5 FR.
    150 EZ

    5x100 @ 2:00 scull/sw/dr/sw

    Total: 5600
    Categories
    Swim Workouts
  15. Thursday 5/24/12

    Thursday 5/24

    PM only LCM + Crossfit

    Crossfit:

    20:00 AMRAP of the following:
    5 pull-ups
    5 dips
    15 goblet squats w/ 30 lbs kettle bell

    Results: 11 rounds

    Swim:

    400 swim descend by 100s
    4x100 @ 1:40 k/sw/dr/bld

    6x50 @ 1:15 BR kick
    1 w/ hands at side
    1 w/ hands under armpits
    1 w/ hands in "prayer position" on chest
    200 @ 3:40 50 BR DPS/50 bld FR

    2x
    4x50 @ 1:10 BR pull out drill/BR swim (BR pull out drill = BR pull out + breakout w/ 2 stroke cycles w/ FR kick, 2 cycles w/ fly kick, 2 normal fast BR cycles)
    4x50 @ 1:10 BR w/ FR kick fast
    200 @ 4:00 BR fast (2:50, 2:51)

    200 EZ

    Total: 2700
    Categories
    Swim Workouts
  16. Wednesday 5/23/12

    Wednesday 5/23 (Channeling my inner sprint diva...Fort would be proud)

    PM only SCY (because my alarm did not go off this morning!)

    500 swim
    500 75 pull/25 scull w/ buoy
    10x100
    odd @ 1:40 k/s/dr/bld
    even @ 1:20 build FR

    1x400 @ 4:40 descend by 100s (4:17)
    2x100 @ 1:30 50 kick/50 build STRK
    2x200 @ 2:15 hold red HR (2:04, 2:02)
    2x100 @ 1:30 50 kick/50 build STRK
    4x100 @ 1:05 hold red HR (1:03, 1:04, 1:04, 1:03) <-- cramped up so these were not so good
    2x100 @ 1:30 50 kick/50 build STRK

    4x50 @ 1:00 V.S. kick
    8x50 @ 1:00 V.S. swim (4 STRK, 4 FR)
    100 EZ

    and then...(with Doug Martin standing over me to help me further channel my inner sprinter)

    1x (didn't have time to do it 2x as written)
    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins on power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ 20 lb waist/back weight AFAP
    6x50 @ 1:15 swim w/ fins on power tower AFAP
    100 EZ
    1x50 FAST from dive (28.5 BR)

    100 EZ

    Total: 5650
    Categories
    Swim Workouts
  17. Tuesday 5/22/12

    Tuesday 5/22

    PM only LCM + Crossfit

    PM swim:

    400 (100 FR/200 IM K/dr/100 FR)
    4x100 @ 1:30 D1-4
    6x100 @ 1:45 kick w/ fins and board 3 FR/3 FL D1-3, 4-6
    100 EZ

    10x150 @ :10-:15 rest (first 6 w/ snorkel)
    2 50 kick/50 scull/50 pull buoy only
    4 50 R arm/50 L arm/50 DPS buoy + paddles
    4 odd: 50 FL/50 BK/50 BR, even: 50 BK/50 BR/50 FR
    100 EZ

    5x100 @ 2:00 w/ fins FL
    #1 50 @ 100 pace/50 EZ
    #2 75 @ 200 pace/25 EZ
    #3 EZ
    #4 25 cruise/50 fast (working the wall)/25 EZ
    #5 100 fast (:57)

    400 EZ

    Total: 4000

    Crossfit:

    3x (1:00 per exercise)
    ball slam cleans w/ 20 lbs ball
    burpees
    row (on erging machine)
    pistols
    shoulder press w/ 45 lbs bar
    REST
    TRX band rows
    Categories
    Swim Workouts
  18. Monday 5/21/12

    Monday 5/21

    AM only LCM

    500 swim
    500 kick w/ board + fins
    200 pull w/ buoy + paddles

    8x50 @ 1:05 25 skull+kick/25 drill

    3x200 @ 3:00 D1-3 to high pink HR (25/10)
    4x150 @ 2:10 hold pink HR
    5x100 @ 1:30 D1-3, hold 4-5 low red HR (26/10)
    6x50 @ :45 hold pink HR

    400 EZ

    Total: 4000

    Comments: I am really sore and my left ankle/right shoulder hurt from my soccer game last night. I suffered a hard tackle to the ankles in the penalty box while on a break away and fell on my right side. It is doubly disappointing that (a) the ref did not award me a penalty kick, and (b) the offender was not shown a straight red card for denying a goal scoring opportunity (or in my case, denying a goal scoring opportunity for a hat trick!). We won the game anyways, but man do I hurt today from it!
    Categories
    Swim Workouts
  19. Friday 5/18/12

    Friday 5/18

    AM only LCM

    500 swim
    100 kick w/ fins

    8x150 @ 2:20 D1-4, 5-8
    100 EZ

    6x100 @ 2:30
    odd: AFAP FR (1:03, 1:02, 1:03)
    even: EZ

    4x50 @ 1:30
    odd: AFAP FL (31.1, 31.5)
    even: EZ
    4x25 @ :45
    odd: 0 breath FR
    even: EZ

    100 EZ

    Total: 2900

    Updated May 18th, 2012 at 09:42 AM by Calvin S

    Categories
    Swim Workouts
  20. Thursday 5/17/12

    Thursday 5/17

    AM and PM LCM + Crossfit

    Contrasting workouts for today. Started with an HIT workout (thanks Fort) and ended with a partial HVT workout (no thanks PWB, that set is rough).

    AM swim:

    500 swim
    200 IM drill
    100 scull

    12x50 @ 1:00 w/ fins
    odd: 25 kick/25 shooter
    even 25 shooter/25 kick
    100 EZ

    8x50 @ 1:00 burst + cruise (did 2 each stroke)
    100 EZ

    Did the main set breaststroke on the AFAP

    100 AFAP kick for time (1:26)
    200 EZ swim
    100 AFAP swim for time (1:18)
    200 EZ kick w/ board
    50 AFAP kick for time (:41)
    200 EZ swim
    50 AFAP swim for time (:35)
    200 EZ kick w/ board

    100 EZ

    Total: 3200

    PM swim:

    300 swim (100 FR/200 IM drill)
    4x100 @ 1:40 D1-4
    4x50 @ 1:00 D1-4
    4x25 @ :40 IM order build to fast

    1x100 @ 1:15 FR
    1x400 @ 6:00 IM (5:36)
    2x100 @ 1:15 FR
    1x300 @ 4:30 IM no FR (4:19)
    3x100 @ 1:15 FR
    1X200 @ 3:00 IM no Br, no FR (2:45)
    4x100 @ 1:15 FR
    1x100 @ 1:30 FL (1:14)

    ^ At this point I ran out of time as the younger club kids had to get in for practice so I got kicked out. This set felt awful and it was a struggle getting this far. I WILL be returning to this set at some point and finishing it.

    Total: 3000

    Crossfit:

    4x (:40 on :20 off to switch stations)
    med ball planks
    split squat (w/ 2x20 lbs dumbbells)
    tire slams (w/ 10 lbs sledgehammer) <-- my favorite Crossfit exercise
    Categories
    Swim Workouts