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Calvin S

  1. 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
  2. Monday 7/9/12 "Back in the saddle again"

    Monday 7/9

    AM only LCM

    500 swim
    200 kick

    2x
    4x100 @ 1:45 D1-4
    4x75 @ 1:20 D1-4
    4x50 @ 1:00 kick strong
    4x25 @ :40 FAST

    300 EZ

    Total: 3000

    Been on hiatus from the pool because of my ankle injury I suffered at the beginning of June. I decided to take a break from all sports/physical activity except ankle strengthening exercises to jump start the healing process. The ankle still feels weak, but almost all the pain while swimming has disappeared (butterfly kick seems to be the only thing that is slightly painful still). I plan tot ake it slow the first few weeks here, swimming 3-4 days a week and doing light Crossfit on my off days. My hope is to be 100% and ready to hit the training hard by the middle of August.
    Categories
    Swim Workouts
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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