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Calvin S

  1. Wednesday 11/22/12

    Wednesday 11/22

    AM only SCY

    600 @ 9:00 4/6/2 turns
    4x100 @ 1:40 SKDS (scull/kick/drill/swim)

    2x500 @ 7:00 pull w/ buoy + paddles + snorkel "super 500"

    5x200 @ 2:45
    2 @ PINK
    2 @ RED
    1 @ BLUE

    10x100 @ 1:20 PINK

    8x125 @ 1:40 100 kick/25 STRK w/ fins
    200 EZ kick w/ fins

    6x100 @ 1:30 odd: FR 4/6/2 even: I.M.

    Total: 5800
    Categories
    Swim Workouts
  2. Tuesday 11/21/12

    Tuesday 11/21

    PM only SCY

    1600 assorted kicking and drilling

    Total: 1600

    Was a busy day and had time to hop in and paddle around before coaching, but didn't really record what I did. It was all on the fly.
    Categories
    Swim Workouts
  3. Sunday 11/18/12

    Sunday 11/18

    AM only SCY (swim meet)

    Warm-up:

    500 swim
    400 I.M. k/sw/dr/sw

    8x100
    1 @ 1:30 first and last 25 FAST
    1 @ 1:20 D1-4

    8x50 @ 1:00 kick D1-4, 5-8

    8x75 @ 1:15 odd: rolling I.M. even: 50 FAST/25 EZ

    8x25 @ :30 V.S.

    2x25 dive sprint

    Results:

    100 FR (lead-off split): 52.7
    100 BK: 1:03.9

    800 assorted warm-down between the two events.

    Total: 3950
    Categories
    Swim Workouts
  4. Thursday 11/15/12

    Thursday 11/15

    PM only SCY

    600 swim
    400 pull w/ buoy only
    200 FL kick on back

    10x50 @ 1:00
    #5, 7, 9, and 10 FAST

    12x150
    3 @ 2:20 FR drill
    3 @ 1:45 FR D1-3
    3 @ 2:20 I.M. drill
    3 @ 2:00 I.M. D1-3

    300 EZ

    Total: 3800
    Categories
    Swim Workouts
  5. Tuesday 11/13/12

    Tuesday 11/13

    PM only SCY

    500 swim 100 FR/100 BK
    500 pull w/ buoy + strapless paddles + snorkel
    5x100 @ 1:50 scull/k/dr/bld

    Kick:
    8x75 @ 1:20 25 under H2O/25 choice/25 FL on back
    8x25 @ :35 3 FAST/1 AE 4 w/ board FR, 4 no board BR

    Fins (still kick):
    8x100 @ 1:40 25 under H2O/50 choice/25 FAST swim no breath
    8x50 3 FAST/1 AE
    4 @ 1:00 kick
    4 @ :50 swim

    100 EZ

    4x(300 + 50) @ :10 rest
    300s were 1 pink/2 red/1 blue, take :10 to get HR, then 50 aerobic, then :10 more rest.

    100 EZ

    4x(150+50) @ :10 rest
    150s were D1-4, same formula as the 300s

    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  6. Monday 11/12/11

    Monday 11/12

    AM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    7x100 @ 1:40 50 kick/25 drill/25 build

    5x50 @ :50
    4x50 @ :45
    3x50 @ :40
    2x50 @ :35
    1x50 @ :30

    1:00 rest

    1x50 @ :50
    2x50 @ :45
    3x50 @ :40
    4x50 @ :35
    5x50 @ :30/ :50 alternating

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  7. Friday 11/9/12

    Friday 11/9

    AM only SCY

    500 warm-up I.M.
    500 pull w/ buoy + strapless paddles + snorkel

    9x50 @ :55 25 scull/25 drill

    7x200 as follows:

    #1 - 200 @ 2:40
    #2 - 175 @ 2:20 + 25 FL @ :25
    #3 - 150 @ 2:00 + 2x25 FL @ :25
    ...
    #7 - 25 @ :20 + 7x25 FL @ :25

    175 EZ

    50 FL fast (26.0)

    75 EZ

    Total: 3150
    Categories
    Swim Workouts
  8. Wednesday 11/7/12

    Wednesday 11/7

    AM only SCY

    300 @ 4:30 swim 4/6/2 turns
    4x50 @ 1:00 kick on back 25 rotate kick/25 S-line kick
    200 @ 3:15 50 FR/50 BK
    4x50 @ 1:00 FR drill
    100 @ 1:30 I.M.
    4x50 @ :55 25 dr/25 swim 1 each stroke

    4x250 @ 3:20 pull w/ buoy + paddles + snorkel D1-4 (3:02, 2:50, 2:41, 2:31)
    8x50 @ 1:00 V.S. kick 4 w/ board FR, 4 no board BR
    4x150 @ 2:15 pull w/ buoy + paddles + snorkel D1-4 (1:46, 1:40, 1:34, 1:28)
    8x50 @ :55 V.S. 4 FR/4 BR

    100 EZ

    Total: 3700
    Categories
    Swim Workouts
  9. Tuesday 11/6/12

    Tuesday 11/6

    PM only SCY

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

    3x
    4x50 @ 1:00 drill
    2x100 @ 1:45 kick w/ board
    400 @ 5:00 D1-3 by round (4:41, 4:29, 4:19)

    6x50 @ 1:00 50 R arm only/50 L arm only/50 swim w/ strapless paddles + snorkel

    300 EZ

    Total: 4000
    Categories
    Swim Workouts
  10. Friday 11/2/12

    Friday 11/2

    PM only SCY

    "Friday Fly Day"

    400 swim
    400 50 R side kick/50 L side kick FL/100 BK
    6x200 @ 2:30 pull w/ buoy + paddles (3 N.S./3 D1-3)

    8x100 @ 2:00 25 under H2O FAST/75 cruise FL kick

    w/ fins:
    400 @ 5:30 100 FAST FL/100 smooth FR
    8x100 @ 1:30 50 BLD/50 smooth kick (alternate 2 FL/2 FR)
    2x400 @ 5:30 200 smooth FR/200 FAST FL

    300 EZ

    Total: 5100
    Categories
    Swim Workouts
  11. Thursday 11/1/12

    Thursday 11/1

    PM only SCY

    500 warm-up IM (100 FR/100 BK/100 FR/100 BR/100 FR)
    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel focusing on SPL
    5x100 @ 1:50 kick FR w/ board
    12x50 @ :40 FR aerobic

    500 "super 500" w/ opposite fin + opposite paddle
    100 EZ

    2x500 @ 5:50
    2x200 @ 2:30
    2x100 @ 1:20
    50 FAST

    ^Descend set by distance

    100 EZ

    8x25 @ :30 2 aerobic/2 strong focusing on SPL and trying to maintain same stroke count on the fast as I did on the aerobic (11 SPL)

    150 EZ

    Total: 4800
    Categories
    Swim Workouts
  12. Tuesday 10/30/12

    Tuesday 10/30

    PM only SCY

    400 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x100 @ 1:45 50 kick/50 drill
    300 @ 4:45 IM k/dr/sw
    3x100 @ 1:30 D1-3 w/ strapless paddles

    3x
    5x100 kick 4 V.S./1 AE
    4x50 swim
    RD1: 100s @ 1:50 (fast kick FR w/ board)/50s @ :40
    RD2: 100s @ 1:40 (fast kick BR no board)/50s @ :50 4/6/8/10 strokes fast off wall
    RD3: (w/ fins) 100s @ 1:30/50s @ :50 25 under H2O/25 cruise

    100 EZ

    4x150 @ 2:15 rolling IM 100/50 (so #1 was 100 FL/50 BK, etc.), 1 pink/2 red/1 blue pace
    2x100 @ 1:45 50 dr/50 swim

    300 EZ

    Total: 5100

    Really sore from lifting yesterday and felt very sluggish in the water.
    Categories
    Swim Workouts
  13. Monday 10/29/12

    Monday 10/29

    AM (weights only) and PM SCY

    AM lift:

    2x10
    4x8 bench press @ 95/95/105/105 lbs
    4x8 lat pullover @ 20 lbs
    4x8 shoulder press @ 20 lbs
    3x10 row to reach @ 20 lbs
    3x10 hammer curls @ 20 lbs
    3x10 dips

    PM swim:

    No PM swim :/

    Wife called me away on an urgent errand right as I was about to jump in, so I had to bag practice.
    Categories
    Swim Workouts
  14. Saturday 10/27/12

    Saturday 10/27

    AM only SCY

    600 swim
    400 IM k/sw/dr/sw

    16x50 @ 1:00 IM order by sets of 4
    2 drill
    2 build

    2x
    3x100 @ 1:15 D1-3
    4x50 @ 1:00 V.S.

    4x
    400 @ 5:00 IM FAST
    200 @ 3:00 EZ
    Results: 4:49, 4:48, 4:48, 4:45

    8x50 @ 1:00 odd: side kick, even: drill

    100 EZ

    Total: 5700
    Categories
    Swim Workouts
  15. Thursday 10/25/12

    Thursday 10/25

    PM only SCY

    Pilfered from the HVT forums, the following presentation has been edited for time and formatted to fit your screen.

    400 swim 100 FR/200 IM k/dr/100 FR
    4x100 @ 1:15 D1-4
    4x100 @ 1:50 IM kick D1-4
    6x50 @ :50 #1,6 EZ FR, #2-5 IM order build to fast

    12x50 @ :45 D1-3, 4 EZ

    3x
    2x75 @ 1:10 DPS
    100 @ 1:10 FAST @ 1000 pace (59.2, 58.7, 59.7)
    2x75 @ 1:20 25 dr/25 kick/25 dr
    100 @ 1:20 FAST @ 400 IM pace (1:04.8, 1:07.9, 1:09.7 --> one each stroke)
    :30 rest

    4x100 @ 1:30 pull w/ buoy + strapless paddles + snorkel (focusing on body position and roll + catch)

    Total: 4000
    Categories
    Swim Workouts
  16. Wednesday 10/24/12

    Wednesday 10/24

    AM only SCY + new dryland routine

    500 swim 4/6/2 turns
    2x250 pull w/ buoy + strapless paddles + snorkel

    4x
    50 RD1/4 :50, RD2 :55, RD3 :45
    100 RD1/4 :1:40, RD2 1:50, RD3 1:30
    150 RD 1/4 2:30, RD2 2:45, RD3 2:15
    200 RD 1/4 3:20, RD2 3:40, RD3 3:00

    RD1/4 kick w/ board on the 50/100/150 and EZ swim on the 200
    RD2 swim IM add on by 50, descend distances down to FAST (200 IM was 2:19)
    RD3 swim FR, descend distances down to FAST (200 FR was 2:03)

    100 EZ

    Total: 3100

    I then headed over to a gym to do a new dryland workout called D1. It is rather Crossfit-esque. Today was "County Fair" day, where there were roughly 20 exercises to do, :20 on, :10 off.
    Categories
    Swim Workouts
  17. Tuesday 10/23/12

    Tuesday 10/23

    PM only SCY

    6x100 @ :10 rest 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    5x100 @ 1:45 50 kick/50 drill

    3x
    2x50 @ 1:00 drill STRK
    4x50 @ :40 aerobic FR
    2x25 @ :30 FAST STRK
    STRK = IM order by round

    3x (w/ fins)
    2x50 @ 1:00 kick 25 under H2O FAST/25 on back
    4x50 @ :40 kick w/ board build
    2x25 @ :30 FAST swim

    100 EZ

    3x
    3x150 @ 2:05 50 FAST/100 aerobic
    2x150 @ 2:10 100 FAST/50 aerobic
    1x150 @ 2:15 FAST (1:30, 1:30, 1:29)

    2x100 @ :10 rest 25 scull/25 kick/50 swim

    Total: 7000
    Categories
    Swim Workouts
  18. Friday 10/19/12

    Friday 10/19

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    100 side kick

    10x50 @ 1:00 kick w/ board 25 cruise/25 FAST

    8x200 @ 2:30 add-on FAST FR (#1- 175 cruise/25 FAST, #2- 150 cruise/50 FAST, etc.)
    **Held 2:12-2:15 on the first 5, then 2:09, 2:06, 2:02 on the last 3.

    200 EZ

    Total: 3400

    PM swim:

    "Friday Fly Day"

    500 swim
    300 50 kick on back/50 drill FL
    500 pull w/ buoy + strapless paddles + snorkel
    300 50 drill/50 swim FL

    16x75 FL
    2 @ 1:20 kick 1 build/1 FAST
    1 @ 1:15 drill
    1 @ 1:10 D1-4

    20x50 @ 1:10
    4 @ 1:10 FAST FL kicking 5 lines under H2O off turn
    1 @ 1:10 EZ FR

    4x150 @ 1:45 w/ fins + paddles D1-4
    8x25 @ :25 w/ fins 4 under H2O kick/4 fast FL swim

    200 EZ

    Total: 4800

    Updated October 21st, 2012 at 03:08 PM by Calvin S

    Categories
    Swim Workouts
  19. Thursday 10/18/12

    Thursday 10/18

    PM only SCY

    2x
    200 swim
    200 pull w/ buoy + strapless paddles
    200 drill

    12x75 w/ strapless paddles
    2 @ 1:15 25 R/25 L/25 swim
    2 @ 1:00 swim

    2x1200 @ :20 rest w/ fins 300 kick/100 swim/200 kick/200 swim/100 kick/300 swim
    #1 - kick in S-line, swim 100 FL, 100 FL/100 BK, 100 FL/100 BK/100 BR
    #2 - (w/ snorkel) kick on stomach, hands at side, swim FR
    5 fly kicks off EVERY wall.

    2x
    4x50 @ 1:00 4/3/2/1 breaths
    8x25 @ :30 V.S. (4 each stroke IM order)

    3x (STRK was IM order by round)
    300 @ 4:00 D1-3 by round
    200 @ 3:00 FR/STRK by 50 (work STRK)
    100 @ 1:40 FAST STRK

    Results:
    300s: 3:26, 3:19, 3:12
    100s: 1:01 (FL), 1:10 (BK), 1:09 (BR)

    300 EZ

    Total: 7400 (!)
    Categories
    Swim Workouts
  20. Wednesday 10/17/12

    Wednesday 10/17

    AM only SCY

    500 swim 4/6/2 turns
    400 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    10x100 @ 1:10 swim w/ fins aerobic + 5 fly kicks off each wall

    9x100 @ 1:45
    1 - 50 STRK/50 FR
    1 - 25 FR/50 STRK/25 FR
    1 - 50 FR/50 STRK
    All FR was aerobic and all STRK was IM order in sets of 3.

    100 EZ

    9x25 @ :30 1 FAST/2 EZ, 2 FAST/ 1 EZ, 3 FAST

    175 EZ

    Total: 3600
    Categories
    Swim Workouts