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Calvin S

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. Tuesday 5/15/12

    Tuesday 5/15

    PM only LCM + Crossfit

    Straight from the HVT board:

    400 swim (100 FR/200 IM K/Dr/100 FR)
    4x100 @ 2:05 kick w/ board 50 FL/50FR D1-4
    4x50 @ 1:00 FR D1-4

    3x100 @ 1:40 pull w/ buoy + paddles
    800 @ 12:00 N.S. 5:20/5:00 (10:20)
    3x100 @ 1:40 opposite fin/opposite paddle
    600 @ 9:00 N.S. 4:00/3:45 (7:45)
    3x100 @ 1:40 pull w/ buoy only
    400 @ 6:00 N.S. 2:34/2:25 (4:59)
    3x100 @ 1:40 opposite fin/opposite paddle (reverse of above)
    200 @ 3:00 N.S. 1:14/1:10 (2:24)
    3x100 @ 1:40 pull w/ buoy + paddles

    8x50 @ 1:15 w/ fins, underwater V.S.:
    #1 - 25 underwater/25 EZ
    #2 - 25 EZ/25 underwater
    #3 - 50 EZ
    #4 - 50 underwater (0 breath)

    100 EZ

    Total: 5000

    Crossfit:

    2:00 stations of the following:
    -row (on the erging machine)
    -balance pad (left leg)
    -balance pad (right leg)
    -battle ropes
    followed by:

    20-15-10 (20 reps of all exercises, followed by 15 reps, followed by 10 reps)
    squat jumps
    ground to overhead w/ 45 lbs plate
    pull-ups
    Categories
    Swim Workouts
  9. Saturday 5/12/12

    Saturday 5/12

    PM only SCM (!)

    In Sewanee, TN for my brother's graduation and he was supposed to secure me pool time for Friday and Saturday but only succeeded in getting me ~45 minutes of pool time on Saturday afternoon. I wasn't prepared for the pool to be set up SCM (haven't swam any great distance in that size pool since high school in summer league meets) and had planned to do workout #3 from PWB's HVT thread. Ran out of time, but here is what I did:

    400 swim (100 FR/200 IM k/d/100 FR)
    6X100 D1-3 FR in groups of 2
    2 @ 1:20
    2 @ 1:15
    2 @ 1:10

    2x (only had time for 2 of the 3 rounds)
    1x300 @ 4:00 pull w/ buoy + paddles
    2x150 @ 2:30 D1-2 IM no FR
    3x100 @ 1:40 D1-3 (1: 50 strk/50 FR, 2: 75/25, 3: 100 strk)
    100 EZ
    RD1: FL, RD2: BK

    200 EZ

    Total: 3200
    Categories
    Swim Workouts
  10. Wednesday 5/9/12

    Wednesday 5/9

    PM only SCY

    500 swim
    8x100
    odd: K/sw/dr/bld @ 1:40
    even: IM D1-4 @ 1:30

    3x300 @ 3:45 D1-3 pull w/ paddles + buoy
    4x100 @ 1:45 VS kick FR w/ board
    3x200 @ 2:45 IM 25 DPS/25 bld
    4x100 @ 1:45 VS kick BR no board

    12x100
    3 @ 1:15 D1-3
    3 @ 1:10 D1-3
    6 @ 1:05 hold red HR (:59, 1:00, 1:00, 1:01, 1:01, 1:01)

    100 EZ

    2x (RD1: FR, RD2: FL)
    100 FAST @ 1:30 (RD1), 1:45 (RD2)
    3x50 @ :50 (RD1), 1:00 (RD2) hold faster than 1/2 of previous 100 time
    200 EZ

    Results:
    RD1: :55.0, :27.0, :27.0, :27.1
    RD2: :58.0, :28.0, :28.0, :28.4

    Total: 5800
    Categories
    Swim Workouts
  11. Tuesday 5/8/12

    Tuesday 5/8

    PM only LCM + (brutal) Crossfit

    Swim:

    Straight out of PWB's HVT for the week of May 7th.

    800 swim @ 12:00
    1x200 IM @ 3:20 cruise
    600 swim @ 9:00
    2x200 IM @ 3:20 D1-2
    400 swim @ 6:00
    3x200 IM @ 3:20 D1-3

    (at this point I was running out of time because the young kids were getting in for club practice. I axed the last 200 swim/4x200 IM and did: )

    500 kick cruise w/ fins and board (to warm the legs up for Crossfit, which I am glad I did!)

    Total: 3500

    Crossfit:

    3x
    800 meter run
    20 overhead ball slams (20 lb ball)
    20 kettle bell swings (30 lb kettle bell)
    8 pull ups
    Categories
    Swim Workouts
  12. Monday 5/7/12

    Monday 5/7

    AM only SCY

    400 swim (50 FR/50 stroke)
    400 (50 Dr/50 K)
    400 pull buoy only

    4x75 @ 1:20 kick R/L/fast on back
    4x50 @ :50 build (2 BK/2 BR)
    4x75 @ 1:10 swim R/L/fast
    4x50 @ :45 build (2 FL/2 FR)

    12x100
    3 @ 1:15 D1-3
    3 @ 1:10 D1-3
    6 @ 1:05 hold red HR (1:00, 1:01, 1:00, 1:00, 1:01, 1:01)

    50 EZ double arm BK

    w/ fins:
    3x
    3x100 @ 1:40 (RD1), 1:30 (RD2), 1:20 (RD3) kick FR w/ board cruise
    1x200 @ 3:30 FAST FL kick on back (1:55, 1:57, 1:56)

    250 EZ

    Total: 5200
    Categories
    Swim Workouts
  13. Friday 5/4/12

    Friday 5/4

    AM only SCY

    500 swim
    400 pull w/ buoy
    300 IM K/Dr/Swim

    2x
    3x150 D1-3
    1 @ 2:05
    1 @ 1:55
    1 @ 1:45
    4x50 @ 1:00 stroke w/ upside down paddles, odd DPS, even build

    12x100
    4 @ 1:15 D1-4
    4 @ 1:10 D1-4
    4 @ 1:05 hold red HR (1:00, 1:01, 1:00, 1:00)

    w/ fins:
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 25 FL kick under H2O/50 fast kick on back
    1:00 rest
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 50 fast kick on back/25 FL kick under H2O

    200 EZ

    Total: 5100
    Categories
    Swim Workouts
  14. Thursday 5/3/12

    Thursday 5/3

    PM only LCM + Crossfit

    Swim:

    Ripped straight from the PWB archives and then tweaked for LCM.

    400 (100 FR/200 IM K/Dr/100 FR)
    5x100
    3 @ 1:20 D1-3 (1:17, 1:15, 1:12)
    2 @ 1:15 hold red HR (1:10, 1:09)

    9x50 @ 1:10 kick w/ board (3 FL/3 FR/3 BR)
    5x50 swim FR
    1 @ 1:00 EZ
    3 @ :40 cruise
    1 @ 1:00 EZ

    3x
    400 @ 5:40 pull w/ buoy + paddles, N.S. D1-3 by round (5:06 (2:37/2:29), 4:55 (2:30/2:25), 4:43 (2:26/2:17))
    3x100 @ 1:40 50 Dr/50 Bld
    4x50 @ 1:00 w/ fins 25 shooter/25 kick on back in S-line

    200 EZ

    Total: 4500

    Crossfit:

    2x
    20 wall balls w/ 20 lb ball
    400 meter run

    15 toes to bar
    2:00 rest

    3x
    20 pistols
    400 meter row
    Categories
    Swim Workouts
  15. Wednesday 5/2/12

    Wednesday 5/2

    AM only SCY

    500 swim
    2x
    6x50 kick w/ board (FR) D1-3 in groups of 2
    2 @ 1:00
    2 @ :55
    2 @ :50
    3x100 @ 1:40 50 drill/50 build

    12x100
    4 @ 1:15 D1-4
    4 @ 1:10 hold red HR (1:02, 1:03, 1:03, 1:02)
    4 @ 1:05 hold red HR (1:01, 1:02, 1:02, 1:01)

    2x (rolling I.M., #1 was FL/BK/BR, #2 was BK/BR/FR on each distance)
    2x75 @ 1:20 kick
    2x150 @ 2:15 drill/swim by 25
    2x225 @ 3:00 D1-2

    300 EZ

    Total: 5000

    Updated May 2nd, 2012 at 04:27 PM by Calvin S

    Categories
    Swim Workouts
  16. Tuesday 5/1/12

    Tuesday 5/1

    PM only LCM + Crossfit

    Swim:

    This is taken directly from PWB's HVT thread and modified slightly for LCM.

    400 (100 FR/200 IM K/Dr/100 FR)
    4x100 @ 1:30 D1-4 (1:15, 1:14, 1:11, 1:09)
    4x100 @ 2:00 kick on side 25 FL/25 FR
    6x50 @ 1:00 #1 and #6 EZ FR, #2-5 IM order build to fast
    4x50 @ 1:00 w/ fins 10/12/14/16 strokes fast
    100 EZ

    3x300 @ 5:00 FAST (3:33, 3:34, 3:36)
    6x50 @ :40/ :45/ :50/ :55/ 1:00/ 1:05 Active Recovery

    8x100 @ 1:45 w/ fins #1-3 (w/ board), #5-7 (on back in S-line) kick 25 FL/25 FR, #4 and #8 EZ FR

    4x50 @ 1:00 w/ fins and paddles odd FR even BK, 2 with R arm only, 2 with L arm only

    Total: 4000

    Crossfit:

    1x
    40 yd shuttle run (cones set up every 10 yds)
    20 air squats
    40 yd shuttle run
    20 push ups
    40 yd shuttle run
    20 mountain climbers (20 on each leg)
    40 yd shuttle run
    20 jumping lunges (10 on each leg)

    Finished with a short 15 minute soccer game on the adjacent fields.

    Updated May 2nd, 2012 at 08:53 AM by Calvin S

    Categories
    Swim Workouts
  17. Sunday 4/29/12

    Sunday 4/29

    900 (200 swim/100 kick)
    8x75 @ 1:15 (odd: k/dr/sw, even: dr/sw/bld)

    3x100 @ 1:30 D1-3

    200 EZ

    500 free (5:01.63)

    500 EZ

    Total: 3000

    Comments: not a great 500. Scratching the 200 breast because I am just about done in at this point and my groin is sore (pulled it at a swim meet last summer) so it is time to call it quits.
    I told myself before the meet that all I wanted to do was put a national championship on my masters resume and that if I could do that the meet was a success. Not happy with the times in any events, but what I have taken away from the meet is that I need to do more race pace stuff in practice. I am going to try to integrate more into my training this summer and fall.
    Categories
    Swim Workouts
  18. Saturday 4/28/12

    Saturday 4/28

    USMS Nationals SCY

    600 (200 swim/100 side kick)
    4x150 @ :15 rest (25 k/dr/sw, 75 fly/75 breast)

    2x
    3x100 @ 1:15 D1-3
    4x25 perfect stroke @ :30 (Rd 1 fly, Rd2 breast)

    100 EZ

    Before 100 breast:

    800 assorted

    100 breaststroke (1:02.36)

    600 EZ

    900 assorted

    200 butterfly (2:04.51)

    400 EZ

    Total: 5100
    Categories
    Swim Workouts
  19. Friday 4/27/12

    Friday 4/27

    USMS Nationals SCY

    600 (200 FR/100 FL side kick)
    6x100
    3 @ 1:15 D1-3
    3 @ 1:10 red HR
    100 IM kick EZ

    6x75 @ ~ :10 rest (50FL/25BK, 50BK/25BR, 50BR/25FR)
    3 50 drill/25 swim
    3 50 build/25 fast
    150 EZ

    Before race:

    Assorted 600 (did not get warmed up enough)

    400 IM (4:27.11)

    700 warm down (100 swim/100 surf kick)

    Total: 3600

    Comments: Expected that race to be faster. Did not race it. Props to PWB for beating me like a red headed stepchild (nice race man, almost got the record)
    Categories
    Swim Workouts
  20. Thursday 4/26/12

    Thursday 4/26

    USMS Nationals SCY

    600 (200 swim/100 side kick)
    300 (25 kick/25 drill/25 swim)

    2x
    3x100 @ 1:15 D1-3 (Rd 1), @ 1:20 red HR (Rd 2)
    4x50 @ 1:00 VS

    200 EZ

    1000 free (10:30.43, HR was 26/10)

    500 EZ

    Total: 3600

    Comments: A little slower than I wanted to go, but my heart rate was a little low at the end. However, the low red HR (26/10) and averaging 1:03s matches what I have being doing in practice during our Xx200/300/400s set so at least I was consistent.
    Categories
    Swim Workouts