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Calvin S

  1. Saturday 3/22/14

    Saturday 3/22

    PM only lift + swim

    Weights:

    3x10 pull-ups
    3x10 lat pull downs (70, 90, 90)
    3x10 DB shoulder press (20, 25, 25)
    3x10 bench press (95, 115, 115)
    3x10 bicep curls w/ bar (35, 55, 55)
    3x10 DB triceps extensions (30, 35, 35)
    3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
    3x15 hip abductor (70)
    3x15 hip adductor (70)

    Swim:

    4x100 @ :10 rest long and smooth
    300 kick w/ board 50 FR/25 BR
    300 kick w/ board + fins 200 FL/100 FR

    Total: 1000

    One thing I plan to change in my training is starting to lift weights again. I just used the swim to loosen up after the lift today. For the next 4 weeks I plan to lift 3x10 with the first set as warm-up and the last two sets heavy.

    Updated March 23rd, 2014 at 11:31 AM by Calvin S

    Categories
    Uncategorized
  2. Friday 3/21/14

    Friday 3/21

    AM only SCY

    4x100 @ 1:30 swim w/ snorkel
    8x25 @ :30 FR kick w/ board
    6x75 @ 1:10 pull w/ buoy + paddles
    #1/2 - no breath 1st 25
    #3/4 - no breath 2nd 25
    #5/6 - no breath last 25

    6x125 @ 2:00 drill w/ strapless paddles + snorkel
    - 25 R arm/25 L arm/25 B&A/50 DPS

    8x75 @ 1:00 D1-4, 5-8 kick w/ fins + board (4 FR, 4 FL)

    12x25 @ :40
    3 FAST/1 EZ
    2 FAST/2 EZ
    1 FAST/3 EZ

    300 EZ

    Total: 3000
    Categories
    Swim Workouts
  3. Thursday 3/20/14

    Thursday 3/20

    AM only SCY

    400 swim every 4th 25 BK
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    400 @ 5:00 AE pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 smooth
    300 @ 3:45 AE pull w/ buoy + paddles + snorkel
    4x75 @ 1:10 strong FL/BK/BR
    200 @ 2:30 AE pull w/ buoy + paddles + snorkel
    4x50 @ :50 FAST I.M.O. (29.8, 33.0, 34.5, 27.9)
    100 @ 1:15 AE pull w/ buoy + paddles + snorkel
    4x25 @ :40 FAST under H2O kick w/ fins (alternated back/stomach by 25)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  4. Tuesday 3/18/14

    Tuesday 3/18

    AM only SCY

    400 swim
    300 pull w/ buoy
    200 kick w/ board
    100 I.M. drill

    8x25 @ :40 V.S.
    100 EZ

    6x75 @ 1:20 BEST AVG (:43, :43, :43, :42, :43, :42)
    3x100 @ 1:15 AE
    4x50 @ :50 BEST AVG (:27.9, 27.2, 27.2, 27.3)
    2x100 @ 1:15 AE
    4x25 @ :30 BEST AVG (12.8, 12.1, 12.3, 12.0)

    50 EZ

    Total: 2600
    Categories
    Swim Workouts
  5. Monday 3/17/14

    Monday 3/17

    AM only SCY

    "I'm back in the saddle again..."

    2x
    300 swim every 3rd 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:15 AE pull w/ buoy + paddles + snorkel

    Total: 2000

    Just a short dip in the pool today because I could only fit 45 minutes of swimming into my day. Not sure how I will proceed with my new training plan (mainly because I am not sure what that plan is yet). Right now I will just maintain my feel for the water, slowly adding more yardage.
    Categories
    Swim Workouts
  6. Sunday 3/9/14

    Sunday 3/9

    "Central Section Region VIII Championships Day #4"

    200 FL - 2:03.18 (26.73/30.27/32.34/33.84) - Well as you can see, I finally hit the wall around the 125 mark. All the racing and the physical/emotional/mental stress of this past week (it's been crazy in more ways than one) finally caught up to me. I had really wanted to break the 2:00 barrier. I took it out fast enough to do it, I just died coming home.

    Total: 2000ish

    Now for a week of rest away from the pool. Then it's time to decide what's next.

    Updated March 12th, 2014 at 01:52 PM by Calvin S

    Categories
    Uncategorized
  7. Saturday 3/8/14

    Saturday 3/8

    "Central Section Region VIII Championships Day #3"

    200 BR - 2:10.58 (29.14/32.36/34.23/34.86) - Other than mistiming a few walls, this race went really well. I dropped almost .8 from my previous lifetime best which dates to late 2009. Taking it out in a 1:01.5, that was the easiest 1:01 I ever swam in my life! The time also earned me a second swim tonight. Our Sectional has an "18 and under only" rule for the C final, so to make it back I have to place top 16 or I get auto scratched (this happened to me yesterday in the 100 BR).

    100 FL - 54.35 (24.91/29.44) - I was the FL leg on the B 400 medley relay today. I felt great on the opening 50, but really shortened up badly on the last 25. I would have liked to be 53 or better, but I am ok with this swim.

    200 BR (v2.0) - 2:10.48 (29.13/32.51/34.06/34.76) - Again, a couple of my walls were off (jammed two and over extended on one), but I moved up from 16th to 13th and shaved another tenth off my lifetime best, so I will take it. At this point, the fact that I could put together two excellent 200s in one day is a win.

    Total: 5000ish
    Categories
    Swim Workouts
  8. Friday 3/7/14

    Friday 3/7

    "Central Section Region VIII Championships Day #2"

    There was no day #1 for me (only the 1000 was contested last night). Today was the 100 BR and the 800 FR relay for me.

    100 BR - 59.85 (27.95/31.90) - I have been trying to break the 1:00 barrier in the 100 BR since I was 16. It wasn't even a good race from a technique standpoint. I was THRILLED with the time, but disappointed with the swim. I guess I have built up this moment so much that I was expecting to break a minute AND have a perfect swim. I spun my wheels and moved my head WAY too much. On a side note, after years of watching swimmers go out 27.xx or even 26.xx and still not breaking 1:00, I used to say if you spotted me ANY time under 28.00 for the first 50, I would find a way to be under the mark. My problem was never taking the race out fast enough. It's hard to put into words how relieved I am this "white whale" is dead and in my rear view mirror.

    200 FR - 1:49.98 (25.06/27.33/28.59/29.00) - So I was lead-off man on the B 800 FR relay. However, due to some confusion on my part (and the officials), our heat started a little quicker than we expected (READ: NO warm-up and WORSE, NO ONE behind the blocks). Woops, so we missed the relay. Luckily the meet directors were nice enough to let us take a mulligan. Anyways, I wanted to lead off to get an official time and try to crack the 1:50 barrier flat start (I have done it several times on relays). I was definitely NOT warmed up enough for the race, but was glad I got under 1:50. Not bad considering 200 FR is one of my weakest events!

    Total: ~ 5000ish
    Categories
    Swim Workouts
  9. Thursday 3/6/14

    Thursday 3/6

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    4x100 @ 1:15 AE
    200 EZ

    Total: 1600

    PM swim:

    300 swim every 4th 25 scull
    300 pull w/ buoy + snorkel
    200 swim every 3rd 25 scull
    200 kick w/ board
    100 swim every 2nd 25 scull
    100 I.M. drill

    8x50 @ 1:00 odd: k/dr, even: dr/sw (alternated BR/FR)
    4x100 @ 1:20 AE
    4x25 @ :40 V.S.

    2x
    25 BR dive fast (13.7, 13.3)
    25 EZ

    100 EZ

    Total: 2300

    This morning was just a wake up swim before I hit the road for Jenks, OK for Region VIII Sectionals. Got in around 2:00 and checked into the hotel. Then I did a pseudo-meet warm-up at the pool. Now it's off to shave.
    Categories
    Swim Workouts
  10. Tuesday 3/4/14

    Tuesday 3/4

    AM only SCY

    400 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x75 @ 1:15 D1-4, 5-8
    200 kick w/ board + fins
    8x25 @ :40 V.S.
    100 EZ

    8x50 FL D1-4 in pairs
    2 @ :45 (33, 33)
    2 @ :55 (32, 31)
    2 @ 1:05 (30, 30)
    2 @ 1:15 (29, 28)
    50 EZ
    8x25 BEST AVG
    2 @ :30
    2 @ :45
    2 @ 1:00
    2 @ 1:15
    100 EZ

    8x50 A.R. opposite fin + opposite paddle
    2 @ :45
    2 @ :55
    2 @ 1:05
    2 @ 1:15
    8x25 @ :40 drill w/ snorkel

    250 EZ

    Total: 3500
    Categories
    Swim Workouts
  11. Monday 3/3/14

    Monday 3/3

    PM only SCY

    2x
    300 swim
    4x25 @ :40 scull w/ snorkel
    200 kick w/ board + fins
    200 pull w/ buoy + paddles + snorkel

    2x
    4x100 AE swim w/ paddles
    RD1 @ 1:15 FL/FR by 50
    RD2 @ 1:20 BR
    4x25 @ :40 FAST swim w/ fins (RD1 - FL, RD2 - BR)
    100 EZ

    1000 EZ kick w/ board + fins
    200 EZ swim

    Total: 4000
    Categories
    Swim Workouts
  12. Sunday 3/2/14

    Sunday 3/2

    PM only SCY

    300 swim
    3x25 @ :40 scull w/ snorkel

    ...Thunder and lightning and no practice...

    Total: 375
    Categories
    Swim Workouts
  13. Friday 2/28/14

    Friday 2/28

    PM only SCY

    3x
    400 swim
    4x25 @ :40 drill/under H2O kick w/ fins
    4x150 @ 1:50 pull w/ buoy + paddles + snorkel

    4x
    15M dive FAST/35 EZ

    8x
    mid-pool 25s w/ fast turns

    4x100 @ 1:40 kick last 25 under H2O w/ fins
    8x75 @ 1:20 D1-4, 5-8
    4x50 @ :50 @ 200 PACE (FL - 29.9, 29.9, 29.4, 30.3)

    400 EZ

    Total: 5300
    Categories
    Swim Workouts
  14. Thursday 2/27/14

    Thursday 2/27

    PM only SCY

    2x
    300 swim
    8x50 @ 1:00 dr/sw by 25 I.M.O.
    4x75 @ 1:30 kick w/ fins 1st 25 under H2O

    15:00 of relay take-offs and finishes

    500 EZ

    Total: 2500
    Categories
    Uncategorized
  15. Wednesday 2/26/14

    Wednesday 2/26

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    5x100 @ 1:15 AE
    8x25 @ :40 V.S.
    100 EZ

    "Stations"

    #1
    20x25 @ :40 FR w/ strapless paddles + snorkel
    10 - drill (25 R arm/25 L arm)
    10 - swim

    #2
    8x25 @ :20 AE
    :20 rest
    50 @ 1:00 rest FAST w/ fins (BR - 26.0)
    6x25 @ :20 AE
    :20 rest
    75 @ 1:00 rest FAST w/ fins (BR - 41.1) (+25 EZ back to the starting end)
    4x25 @ :20 AE
    :20 rest
    100 @ 1:00 rest FAST w/ fins (BR - 56.1)
    100 EZ

    #3
    6x25 @ :15 rest scull w/ snorkel
    4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25

    300 EZ

    Total: 4000

    PM swim:

    600 swim every 4th 25 scull
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    5x100 @ 1:10 TIGHT D1-5 w/ paddles (1:03, 1:02, 1:01, 1:00, :59) <-- can't get any more tight than that!
    100 EZ
    8x25 @ :45 V.S.
    300 EZ

    100 BR broken :10 rest @ 50, :05 @ 75 - 28.4/14.9/14.3 for a 57.6
    450 EZ

    50 BR trying to simulate first 50 of 100 - 28.6 (not good, spun my wheels a little too much)

    400 swim EZ
    600 kick w/ fins + board EZ

    Total: 3800
    Categories
    Swim Workouts
  16. Tuesday 2/25/14

    Tuesday 2/25

    "It's beginning to look a lot like taper!"

    PM only SCY

    3x
    400 swim every 4th 25 scull w/ snorkel
    8x25 @ :40 under H2O kick/drill w/ fins
    4x100 @ 1:15 AE w/ snorkel

    8x25 @ :30 V.S.
    100 EZ

    4x 15M burst w/ dive
    8x25 @ :30 rest mid-pool w/ fast turn

    16x25 @ :15 rest
    8 - scull/drill w/ strapless paddles + snorkel
    8 - drill/swim w/ fins

    Total: 4000ish (with the 15M bursts)
    Categories
    Uncategorized
  17. Monday 2/24/14

    Monday 2/24

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles+ snorkel
    200 kick w/ board
    100 I.M. drill

    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    5x100 @ 1:20 AE
    8x25 @ :40 V.S.

    "200 I.M test set"
    6x25 @ :30 FL SMOOTH (14.0, 14.1, 13.8, 13.9, 14.0, 13.8)
    3x50 @ :50 BK BEST AVG (32.9, 33.4, 32.9)
    3x50 @ :50 BR BEST AVG (33.5, 33.4, 33.5)
    3x100 @ 1:15 FR, #1-2 AE, #3 N.S. (1:03.9, 1:03.1, 29.0/28.3 - 57.3)

    2x
    4x25 @ :10 rest scull/under H2O kick w/ fins
    200 EZ

    Total: 3450

    PM swim:

    2x
    400 swim
    4x75 @ 1:10 pull w/ buoy + paddles breathe 2-4-6 by 25
    8x25 @ :45 drill/under H2O kick w/ fins

    2x
    4x25 @ :40 V.S.
    2x 15M FAST w/ dive
    100 EZ

    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 D1-4
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:30 3rd 25 FAST w/ fins
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ 2:00 FAST w/ fins

    2x25 @ :30 rest w/ stretch cord (pulled)
    2x25 @ :30 rest w/ stretch cord (restrained, with resistance)
    5x100 @ 1:15 AE w/ snorkel

    200 EZ

    Total: 4800
    Categories
    Uncategorized
  18. Friday 2/21/14

    Friday 2/21

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    5x100 @ 1:15 AE
    8x25 @ :40 V.S.
    100 EZ

    4x75 @ 1:20 BEST AVG
    3x100 @ 1:10 AE MAKE
    4x50 @ :50 @ 200 PACE (BR)
    2x100 @ 1:10 AE MAKE
    4x25 @ :40 BEST AVG (BR)
    100 EZ

    300 EZ

    Total: 3700

    PM swim:

    2x
    300 swim
    8x25 @ :10 rest scull/drill w/ snorkel
    5x100 @ 1:30 AE FR kick w/ board + fins

    2x
    300 @ 3:30 pull w/ buoy + paddles
    200 @ 2:15 pull w/ buoy + paddles
    100 @ 2:15 BEST AVG (56.0, 55.7)

    200 EZ

    Total: 3400

    Really felt sluggish this morning. I had no speed at all. I think I have entered that phase right before/after taper starts where you feel like crap and wonder how the hell 13 days is going to change thing! In the afternoon I did better, but had to cut the workout short because I had a dinner party to attend.
    Categories
    Swim Workouts
  19. Thursday 2/20/14

    Thursday 2/20

    PM only SCY

    2x
    300 swim every 3rd 25 scull w/ snorkel
    8x25 @ :15 rest under H2O 360 FL kick w/ fins
    4x150 @ 2:15 pull w/ buoy + paddles breathe 2-4-6 by 50

    Total: 2200
    Categories
    Swim Workouts
  20. Wednesday 2/19/14

    Wednesday 2/19

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    5x100 @ 1:15 D1-5
    8x25 @ :30 V.S.

    "Stations" (numbered as written, but listed in order performed)

    #4
    20x25 @ :40 drill w/ snorkel (alternated human paddle/B&A)

    #1
    8x25 @ :20 AE
    50 @ 1:00 rest FAST w/ fins (FL - 24.2)
    6x25 @ :20 AE
    100 @ 1:00 rest FAST w/ fins (FL - 51.1)
    100 EZ

    #2
    8x25 @ :20 rest V-sit scull w/ snorkel
    4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25

    #3
    2x
    25 FAST w/ fins + paddles + power tower (moderate weight)
    25 EZ
    50 FAST w/ fins + paddles (FR both RDs - 22.4, 21.9)
    100 EZ

    300 EZ

    Total: 4100

    PM swim:

    2x
    400 swim w/ snorkel every 4th 25 scull
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x25 @ :40 under H2O kick w/ fins

    15:00 of start/turn work and relay exchanges
    Video of my best exchange (BR to FL)




    2x (RD1: BR, RD2: FL)
    8x25 @ :40 drill (BR w/ FR kick, 3K-1P FL)
    6x50 @ :40 AE (BR held 36-37, FL held 32-34)
    8x25 @ :40 body wave w/ snorkel
    4x75 @ 1:10 D1-4
    BR - 58, 56, 54, 51
    FL - 52, 50, 48, 45 (done as add-on FL to the front, starting with a 75 FR)

    6x25 @ 1:00 FAST w/ fins (alternated FL/BR)
    250 EZ

    Total: 4400
    Categories
    Swim Workouts
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