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Calvin S

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. Wednesday 4/25/12

    Wednesday 4/25

    PM only SCY

    Dropped in on my alma mater Davidson College when I flew into Charlotte. This was the college workout for the day.

    400 swim
    300 pull
    200 kick

    4x
    5x100
    4 @ 1:20 IM aerobic
    1 @ 2:00 EZ
    4x50 @ 1:15 fast (one round each stroke)

    5x
    75 @ 1:30 kick aerobic
    25 @ ~1:00 fast kick under H2O from a dive

    200 EZ

    Total: 4400
    Categories
    Swim Workouts
  10. Tuesday 4/24/12

    Tuesday 4/24

    PM only SCY + Crossfit

    Crossfit:

    2x
    10 box jumps
    2:00 jump rope
    15 streamline squat jumps
    2:00 jump rope
    30 hip raises
    2:00 double unders

    Swim:

    400 build each 100

    5x400
    2 @ 5:00 D1-2 (4:31, 4:25)
    3 @ 4:40 hold low red HR (4:18, 4:18, 4:16, 26/10)

    6x50 @ 1:00 (2 each stroke IM order)
    Odd: drill/build
    Even: build

    3x100 @ 1:30 A.R.

    Total: 3000
    Categories
    Swim Workouts
  11. Monday 4/23/12

    Monday 4/23

    PM only SCY

    600 (200 swim/100 side kick)
    400 IM (kick/swim/drill/swim)
    8x75
    4 @ 1:10 (50 fingertip drag+zipper/25 build)
    2 @ 1:00 D1-2
    2 @ 1:00 D1-2

    6x400
    3 @ 5:00 D1-3 (4:26, 4:21, 4:18)
    3 @ 4:40 hold low red HR (4:21, 4:20, 4:18, 26/10)

    2x200 @ 3:00 (50 side kick/50 swim/50 drill/50 swim)

    3x300 @ 4:00
    #1- 200 dps/100 fast (3:18)
    #2- 100 dps/200 fast (3:11)
    #3- 300 fast (3:00)
    3x100 @ 1:30 perfect stroke (1:07s)
    6x50 fast free kick w/ board (:40s)

    300 EZ

    Total: 6200
    Categories
    Swim Workouts
  12. Saturday 4/21/12

    Saturday 4/21

    PM only SCY

    400 (100 swim/20 IM k/dr/100 swim)
    8x50
    4 @ :40 D1-4
    4 @ :45 Build

    2x (:10 rest except where noted)
    400 pull w/ buoy and paddles
    300 kick w/ board
    200 IM drill/swim
    4x50 @ 1:00 V.S. (Rd1 BR, Rd2 FL)

    100 EZ

    8x25 @ :30 w/ fins
    4 shooters
    4 breaststroke (odd w/ fly kick long strokes, even w/ free kick fast turnover)

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  13. Thursday 4/19/12

    Thursday 4/19

    PM only SCY + Crossfit

    500 (100 FR/300 IM K/DR/SW/100 FR)
    4X100 @ :10 rest SKIDS

    5x200
    2 @ 2:30 D1-2
    3 @ 2:20 hold red HR (2:07, 2:07, 2:05, 26/10)
    100 EZ

    6x100
    3 @ 1:15 D1-3
    3 @ 1:20 hold goal 1000 pace (9:59) (1:00, 1:00, :59)
    100 EZ

    4x25 @ :30 shooters w/ fins
    50 EZ
    4x25 @ :30 V.S. BR
    50 EZ

    100 EZ

    Total: 3100

    Crossfit:

    4x
    200 M row
    Swiss ball plank
    pistols
    pull-ups

    (We were split into groups of 4, with each group having one person on each exercise. The person doing the rowing determined how long the other three people did their exercises. The faster your group mates rowed, the less time you spent doing the other exercises. We rotated every 200 M)
    Categories
    Swim Workouts
  14. Wednesday 4/18/12

    Wednesday 4/18

    AM/PM (started at 11:00 AM, finished at 12:15 PM) only SCY

    600 (200 FR/100 BR kick)
    5x100 @ 2:00 SKIDS (skull/kick/drill/swim by 25)

    6x100
    3 @ 1:15 D1-3
    3 @ 1:10 hold low red HR (1:00s, 25/10)

    12x50
    2 @ 1:00 FR kick
    2 @ :50 pull w/ buoy (focus on stroke count)
    2 @ :40 4/6/2 turns and D1-2 by effort AND stroke count

    12x25 @ :30 w/ fins (4 FL, 4 BR, 4 FR)
    #1 - shooter
    #2 - 12.5 shooter, fast break out, 12.5 cruise
    #3 - 12.5 strong under H2O kick, fast break out, 12.5 fast swim
    #4 - EZ

    12x25 @ :30 V.S. (4 FR, 4 BR, 4 FL)

    100 EZ

    Total: 3000

    Updated April 18th, 2012 at 06:28 PM by Calvin S

    Categories
    Swim Workouts
  15. Monday 4/16/12

    Monday 4/16

    PM only SCY (pseudo-taper)

    600 (200 swim/100 side kick)
    8x50
    2 @ 1:00 25 surf kick/25 drill
    4 @ 1:00 D1-4
    2 @ 1:00 25 surf kick/25 drill

    6x300
    3 @ 3:45 D1-3 (3:28, 3:19, 3:13)
    3 @ 3:30 hold low red HR (3:11, 3:12, 3:10, 27/10)
    4x50 @ :35, :40, :45, :50 active recovery

    8x25 @ :30 V.S. (4 fly, 4 breast)

    600 (200 kick, 200 drill, 200 swim, alternating 100 breast/100free)
    400 w/ buoy (100 pull/50 skull)
    5x100 @ 1:40 (IM, odd drill, even swim)
    100 EZ

    8x50 @ goal 200 pace (fly, 1:59)
    4 @ 1:15 (:28, :28, :29, :28)
    2 @ 1:00 (:28, :29)
    2 @ :50 (:29, :29)

    100 EZ

    Total: 5300
    Categories
    Swim Workouts
  16. Friday 4/13/12

    Friday 4/13

    PM only SCY (Friday Fly Day)

    600 (200 swim/100 fly kick on side)
    12x50 @ 1:00
    #1- fly kick
    #2- fly drill
    #3- free swim build to fast

    9x200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 hold low red HR (2:05, 2:06, 2:06, 2:04, 25/10)

    13x100
    3 @ 1:45 (50 fly kick/50 fly drill)
    3 @ 1:15 STRONG free (:59, 1:00, :59)
    3 @ 1:45 (50 fly kick, 50 fly swim fast)
    4 @ 1:15 STRONG free (1:00, 1:01, 1:00, :59)

    100 EZ

    12x75 @ 1:30
    #1- 25 FAST fly/50 smooth free
    #2- 50 FAST fly/25 smooth free
    #3- 75 smooth free
    #4- 75 FAST fly (:42, :42, :43)

    100 EZ

    Total: 5400
    Categories
    Swim Workouts
  17. Thursday 4/12/12

    Thursday 4/12

    PM only SCY + Crossfit

    Crossfit:

    4x ( :50 on, :10 rest/switch)
    split lunge
    row (on the erging machine)

    2:00 rest

    3x ( :50 on, :10 rest/switch)
    med ball slams (14 lbs)
    bear crawl (25 yds forwards, 25 yards backwards)

    Swim:

    500 swim
    8x100
    4 @ 1:20 D1-4
    4 @ 1:30 50 kick/50 build

    9x200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 hold low red HR (2:07, 25/10)

    3x300 @ 3:45 D1-3 (3:09, 3:04, 2:55)
    2x200 @ 2:45 backstroke (50 R arm, 50 L arm, 100 swim)

    with fins:
    4x100 @ 1:45 (25 fast fly kick under H2O, 50 fast fly kick on back, 25 fast fly swim)

    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  18. Wednesday 4/11/12

    Wednesday 4/11

    PM only SCY

    600 swim
    2x
    4x75 @ 1:10 D1-4
    4X50 @ 1:00 V.S.

    9X200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 hold low red HR (2:07s, 26/10)

    2x
    4x25 @ :30 15 meter sprint
    4x50 @ 1:00 build
    2x100 @ 1:30 DPS

    5x(100+50) @ 2:30
    100 - push sprint (55.9, 56.0, 56.1, 56.1, 55.8)
    50 - EZ

    150 EZ

    Total: 5300
    Categories
    Swim Workouts
  19. Tuesday 4/10/12

    Tuesday 4/10

    PM only SCY + Crossfit

    Crossfit:

    AMRAP 10:00

    10 x toes to bar
    10 x squat jump to streamline
    20 x bumper plate ground to overhead (45 lbs)

    2:00 rest

    3:00 Turkish get-ups (5 lbs)

    Swim:

    600 (200 swim/100 kick on side)
    9x200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 Hold low red HR

    Breaststroke work:

    6x25 @ :35 rocket man drill
    4x100 @ 2:00 50 closed fist/50 open fist w/ buoy
    6x25 @ :35 rocket man drill
    4x100 @ 1:45 50 closed fist/50 open fist swim

    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  20. Friday 4/6/12

    Friday 4/6 (Friday Fly Day)

    AM only SCY

    Another day without a workout on Thursday, life has just kept me busy this week.

    600 100FR/100K FL on side
    400 pull buoy only
    8x50 @ 1:00 K/Dr 2 each stroke IM order
    4x100 @ 1:30 IM (O: Drill, E: Swim)

    10x100
    2 @ 1:20 D1-2
    2 @ 1:15 D1-2
    6 @ 1:10 red HR (mix of 1:01s and 1:02s, 26/10)

    2x300 @ 4:10 IM (1: Dr/Sw/Bld, 2: Swim)
    8x25 @ :30 Fly (1 AE/3 Fast)
    3x200 @ 3:00 IM D1-3 (2:38, 2:29, 2:15)
    6x50 @ 1:00 Fly (1 AE/2 Fast)
    4x100 @ 1:30 IM D1-2, D3-4
    1:00
    4x75 @ 1:30 Fly w/ fins FAST (:38, :39, :39, :37)

    200 EZ

    Total: 5400
    Categories
    Swim Workouts