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Calvin S

  1. Tuesday 2/18/14

    Tuesday 2/18

    PM only SCY

    2x
    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :20 AE

    8x25 @ :30 V.S.
    100 EZ

    24x50 @ 1:00 BEST AVG (ranged 27.5-27.9)
    100 EZ

    8x25 @ :25 FR kick w/ board
    4x25 @ :10 rest scull/drill w/ snorkel
    25 @ 1:00 under H2O kick w/ fins
    50 @ 1:30 25 under H2O kick/25 FAST FL w/ fins
    75 @ 2:00 25 under H2O kick/50 FAST FL w/ fins
    100 @ 2:00 25 under H2O kick/75 FAST FL w/ fins

    550 EZ

    Total: 4700
    Categories
    Swim Workouts
  2. Monday 2/17/14

    Monday 2/17

    AM and PM SCY

    AM swim:

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

    8x50 @ :50 D1-4, 5-8
    8x25 @ :40 V.S.
    100 EZ

    "400 I.M. Test Set" (ALL BEST AVG)
    4x50@ :50 FL (30.2, 29.8, 29.8, 30.3)
    4x75 @ 1:20 BK (52.0, 52.1, 52.9, 52.7)
    4x50 @ :50 BR (34.0, 34.5, 34.9, 34.9)
    4x75 @ 1:20 FR (45.5, 44.1, 45.5, 44.0)

    2x
    8x25 @ :10 rest drill w/ snorkel
    200 @ :15 rest kick w/ board + fins

    Total: 3500

    PM swim:

    2x
    300 swim
    6x50 @ 1:00 kick/drill by 25
    4x75 @ 1:15 D1-4

    6x under H2O returns
    100 EZ

    4x400 @ 4:30 AE pull w/ buoy + paddles + snorkel (4:14, 4:10, 4:12, 4:10)
    4x100 @ 1:30 D1-4 to FAST (1:05, 1:00, :59, :57)
    4x100 @ 1:05 AE MAKE
    4x100 @ 1:45 @ 500 PACE (59.0, 59.1, 59.8, 58.5)

    2x
    6x25 @ :20 rest under H2O kick w/ fins
    300 EZ

    600 EZ + assorted floating/kicking/sculling

    Total: 6200
    Categories
    Swim Workouts
  3. Friday 2/14/14

    Friday 2/14

    AM and PM SCY

    AM swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    8x25 @ :10 rest under H2O kick w/ fins
    4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

    "I.M. Test Set"
    6x25 @ :30 FL SMOOTH (14.1, 14.1, 14.3, 14.2, 14.5, 14.3)
    5x50 @ :50 BK BEST AVG (33.8, 33.9, 34.0, 34.1, 34.1)
    5x50 @ :50 BR BEST AVG (34.1, 34.1, 34.2, 34.2, 34.0)
    5x100 @ 1:15 FR #1-4 STRONG, #5 N.S. (1:04.1, 1:04.5, 1:04.5, 1:04.8, 30.0/28.5 - 58.5)

    2x
    6x50 @ 1:00 drill/swim by 25 w/ snorkel
    300 FR/FL by 75 kick w/ board + fins

    Total: 4550

    PM swim:

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

    3x100 @ 1:30 FR kick w/ board + fins
    200 @ 2:40 swim w/ paddles 3-2-1-0 breaths per 25
    3x100 @ 1:30 FR kick w/ board + fins
    4x50 @ 1:00 swim w/ paddles 3-2-1-0 breaths per 50
    3x100 @ 1:30 FR kick w/ board + fins
    8x25 @ :05 rest swim w/ paddles 0 breaths per 25

    300 EZ w/ snorkel

    Total: 3000
    Categories
    Swim Workouts
  4. Thursday 2/13/14

    Thursday 2/13

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill
    4x25 @ :40 V.S.

    2x
    25 @ :05 rest FAST w/ paddles + fins + chute (this set was written for power towers, but I did not have access to one, so the parachute had to suffice for resistance)
    25 @ :05 rest EZ
    25 @ :05 rest FAST w/ paddles + fins
    25 @ :05 rest EZ
    4x50 @ :35 lactic hold

    300 EZ

    Total: 2000

    PM swim:

    2x
    400 swim w/ opposite fin + opposite paddle (alternate every 100)
    8x25 @ :10 rest scull/drill I.M.O.
    6x50 @ 1:00 kick w/ board D1-3, 4-6

    - 350 yards (I didn't finish this set the second time through)**

    Total: 1450

    ** So I had time for a short swim this morning, and did ~ 50% of the club team's Wednesday AM workout (I had the coach send it to me, it was a stations workout). I didn't think much of it because I planned to do my main workout this afternoon. However, when I got in to start my warm-up this afternoon, the SIU men's team came and took all 5 of the lanes at the warm-up end of the pool. I don't blame them, I blame the silly diving coaches who were judging diving, who (I believe) complained that the people swimming at the competition end were splashing them and distracting them from diving and so sent them to the other end of the pool...today just turned out to be a bust training wise, but at least I got to touch the water twice.

    Updated February 13th, 2014 at 06:40 PM by Calvin S

    Categories
    Uncategorized
  5. Wednesday 2/12/14

    Wednesday 2/12

    PM only SCY

    2x
    400 swim
    8x50 @ 1:00 I.M.O.
    odd: k/dr
    even: dr/sw
    4x50 @ :50 FR kick w/ board

    28x50 @ 1:00 BEST AVG**
    200 EZ

    2x
    8x75 @ 1:20 kick, last 25 under H2O w/ fins
    4x50 @ :50 swim w/ grab paddles + snorkel

    Total: 5200

    **So I am in Carbondale, IL with the UALR swim team for the Missouri Valley Conference Championships this week. I did this workout solo between the girls' workouts today. 28x anything best average is awful when swimming by yourself. I had no one there to time me so I am basing this off the pace clock, but my best guess is I held between 27.2-27.4. No 28s, and maybe one 26.HIGH.
    Categories
    Swim Workouts
  6. Monday 2/10/14

    Monday 2/10

    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

    "I.M. Test Set"
    5x50 @ :50 FL (30.2-30.9)
    6x75 @ 1:20 BK (52.8-53.9)
    5x50 @ :50 BR (34.2-35.1)
    6x75 @ 1:20 FR (41.9-43.9)
    All of the above BEST AVG (except kind of sort of the FL, which was "smooth")

    2x
    4x75 @ 1:20 swim, last 25 under H2O kick w/ fins
    4x25 @ :10 rest scull
    200 EZ

    Total: 4000

    PM swim:

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

    8x75 @ 1:15 D1-4, 5-8
    8x25 @ :40 V.S.

    5x under H2O returns (12.5 yards out)

    2x
    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:05 AE MAKE
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ :50 AE MAKE
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ :30 AE MAKE (READ: sprint and hang on for dear life)

    2x
    4x50 @ 2:00 add-on FAST by 12.5 w/ fins

    300 EZ

    Total: 6300

    Updated February 11th, 2014 at 09:34 AM by Calvin S

    Categories
    Uncategorized
  7. Sunday 2/9/14

    Sunday 2/9

    PM only SCY

    2x
    500 swim
    8x25 @ :20 rest under H2O FL kick/BR pullouts
    4x75 @ 1:00 swim w/ paddles + snorkel

    2x
    4x150 @ 2:15 scull/drill/swim by 25 w/ snorkel
    16x25 @ :20 swim w/ paddles

    8x
    2x50 @ :40 AE STRK swim w/ fins (I.M.O. by round)
    100 @ 1:00 AE MAKE FR swim w/ fins

    400 EZ

    Total: 6000
    Categories
    Uncategorized
  8. Saturday 2/8/14

    Saturday 2/8

    PM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy only/100 kick w/ board)
    4x100 @ 1:30 AE
    8x25 @ :40 V.S.

    10x100 @ 2:00 hold 500 PACE + stroke count/kick outs (58s on #1-8 and 57.7, 57.0 on #9/10)

    400 EZ

    Total: 3400
    Categories
    Swim Workouts
  9. Friday 2/7/14

    Friday 2/7

    AM and PM SCY

    AM swim:

    "3000 on the House" done as follows:

    2x
    500 swim every 5th 25 scull
    500 pull w/ buoy + paddles + snorkel

    1000 kick w/ board + fins

    Total: 3000

    PM swim:

    "Valentine Invitational Day #1"

    500 swim (75 FR/25 S-line kick on back/25 scull)
    6x75 @ 1:15 k/dr/build
    6x100 @ 1:30 D1-3, 4-6
    8x25 @ :40 under H2O FL kick/FR kick on back in S-line
    8x25 @ :40 V.S.
    50 EZ

    300 swim
    2x
    4x50 @ :50 D1-2, hold 3/4 @ 500 pace
    100 EZ

    100 EZ

    500 FR - 5:08.42 (57.88/1:01.81/1:02.45/1:03.10/1:03.18)
    Not a great swim. I was hoping to be under 5:00 on this swim. I think this week of workouts combined with a less than ideal "recovery day" (see AM practice above) and the fact that I forgot a competition suit (so I was sporting a heavy mesh drag suit) meant I was sluggish the whole race. I just couldn't get into 5th gear and get going.

    1000 assorted warm down (fin kick, pull, drill, etc.)

    Total: 4500
    Categories
    Swim Workouts
  10. Thursday 2/6/14

    Thursday 2/6

    PM only SCY

    2x
    300 swim w/ under H2O flip turns
    8x25 @ :40 drill/swim I.M.O.
    4x75 @ 1:00 D1-4 pull w/ buoy + paddles + snorkel

    5x under H2O returns
    100 EZ

    2x
    300 @ 4:00 AE I.M.
    4x50 @ :40 breathe every 4
    200 @ 2:40 AE I.M.
    4x50 @ :35 breathe every 4
    100 @ 1:20 AE I.M.
    4x50 @ :30 breathe every 4

    100 EZ

    2x
    4x25 @ :10 rest scull w/ snorkel
    8x25 @ :20 FAST FL kick w/ board + fins
    4x25 @ :10 rest scull w/ snorkel
    200 @ :30 rest FAST FL kick w/ board + fins

    2x
    4x75 @ :20 rest k/dr/sw by 25 w/ fins
    200 @ :10 rest EZ

    Total: 6400

    Updated April 1st, 2014 at 01:54 PM by Calvin S

    Categories
    Uncategorized
  11. Wednesday 2/5/14

    Wednesday 2/5

    AM and PM SCY

    AM swim:

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

    8x25 @ :40 V.S. I.M.O.

    8x25 @ :30 FL (14s)
    6x50 @ :50 BK (32.8, 33.1, 33.3, 33.5, 33.9, 34.1)
    6x50 @ :50 BR (36.0, 35.9, 36.0, 36.0, 35.7, 36.1)
    6x100 @ 1:15 FR MAKE 1-5, N.S. #6 (1:08s, 31.0/28.1 - 59.1)

    200 EZ

    Total: 2800

    PM swim:

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

    8x50 @ 1:00 I.M.O.
    odd: k/dr
    even: dr/sw
    4x100 @ 1:15 D1-4
    8x25 @ :40 V.S.
    100 EZ

    3x "ghost turns"
    100 EZ

    3x (BK, FR, BK by round)
    8x50 @ 1:00 2nd 25 FAST w/ fins
    4x100 @ 1:15 AE swim w/ paddles
    4x25 @ :30 BEST AVG

    400 EZ

    Total: 5300
    Categories
    Swim Workouts
  12. Tuesday 2/4/14

    Tuesday 2/4

    PM only SCY

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

    8x75 @ 1:15 D1-4, 5-8
    8x25 @ :30 V.S.

    2x
    200 @ 2:30 N.S.
    8x25 @ :35 drill/scull
    2x100
    1 @ 1:30 FAST (56.0, 54.9)
    1 @ 1:45 EZ

    2x
    2x200 @ 2:30 1st 50 STRONG
    3x150 @ 1:50 2nd 50 STRONG
    4x100 @ 1:15 last 25 STRONG

    2x
    5x100 @ 1:30 kick last 25 under H2O w/ fins
    10x25 @ :25 FR kick w/ board

    100 EZ

    Total: 7100
    Categories
    Swim Workouts
  13. Monday 2/3/14

    Monday 2/3

    PM only SCY

    2x
    400 swim every 4th 25 scull
    4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

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

    3x (FR, BK, BR <-- no fins on BR)
    4x12.5 @ 1:30 w/ power tower (very heavy)
    100 @ 2:00 FAST w/ fins (48.2, 54.0, 1:06.8)
    50 @ 2:00 FAST w/ fins (22.6, 24.5, 29.3 <-- w/ dive)
    4x100 @ 1:15 lactic hold (make interval by 7+ seconds...went 1:00s and a :59 on the last 4)

    300 kick w/ board + fins EZ

    Total: 4800
    Categories
    Swim Workouts
  14. Saturday 2/1/14

    Saturday 2/1

    PM only SCY

    300 swim

    50 FL - 25.33

    Again, Doug dropped in on a high school meet this afternoon and challenged me to a 50 FL swim-off. I cannot turn down a challenge! I believe Doug stopped the clock at 26.1.

    150 EZ

    Total: 500
    Categories
    Swim Workouts
  15. Friday 1/31/14

    Friday 1/31

    AM and PM SCY

    AM swim:

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

    5x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    4x (R.I.M.O.)
    4x100 @ 1:20 swim w/ paddles
    8x25 @ :30 FAST w/ fins
    50 EZ

    200 EZ

    Total: 4500

    PM swim:

    400 swim

    50 FR - 23.31

    Basically I got in and warmed up a short 400 to give Doug Martin a racing partner for a 50 FR time trial. UALR was swimming Vanderbilt this afternoon (Doug is a Vande alum) and dropped in for the meet and to take advantage of the brand new touchpads/timing system we just got. He was a smokin' 23.84 himself. Not a bad race!

    150 EZ

    Total: 600
    Categories
    Swim Workouts
  16. Thursday 1/30/14

    Thursday 1/30

    PM only SCY

    3x
    600 swim
    8x25 @ :15 rest scull w/ snorkel
    4x75 @ 1:30 k/dr/under H2O kick (on back) w/ fins

    6x
    mid-pool 25s working on I.M. exchanges

    6x
    15M drag race w/ fins

    25 FAST (10.7 --> with a REALLY bad dive)
    25 EZ

    800 EZ (kicked w/ board + fins 100 FR/100 FL)

    Total: 4500 (ish)

    Today was recovery day, hence the LONG warm-up and warm-down but very little else.
    Categories
    Swim Workouts
  17. Wednesday 1/29/14

    Wednesday 1/29

    PM only SCY

    2x
    400 swim w/ opposite fin + opposite paddle + snorkel (switch every 100)
    4x150 @ 2:30 k/dr/build by 50

    8x75 @ 1:40 kick w/ board D1-4, 5-8 to best 100 time (couldn't quite do it, #4 FR went 53.9, #8 BR went 1:03.6)
    100 EZ

    4x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    - All strong aerobic I.M. except round 3 which was FR, no breathing 2 strokes in/out of turn + 2 FL kicks off each wall

    100 EZ

    8x50 @ 2:00 FAST w/ fins (2 each stroke I.M.O.)

    100 EZ

    Total: 5300
    Categories
    Swim Workouts
  18. Tuesday 1/28/14

    Tuesday 1/28

    PM only SCY

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

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    30x50 @ 1:00 HOLD 200 PACE (had a 26.9, 27.2 and a 28.0, 28.1 buried in there, but the rest were all between 27.4-27.7 and I held the same stroke count/kicks off wall/breathing pattern/number of breaths on every one of them)

    100 EZ

    2x
    4x75 @ 1:00 BR kick no board
    6x50 @ :50 FR kick w/ snorkel (arms at side)
    12x25 @ :30 w/ fins
    odd: under H2O FL kick
    even: FR kick on back

    300 EZ

    Total: 5700
    Categories
    Swim Workouts
  19. Monday 1/27/14

    Monday 1/27

    AM and PM SCY

    AM swim:

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

    6x75 @ 1:10 D1-3, 4-6
    8x25 @ :40 V.S.
    50 EZ

    "400 I.M. Test Set" (all BEST AVG)
    6x50 @ :50 FL (ranged 30.3-31.1)
    6x75 @ 1:15 BK B(ranged 54.9-56.1)
    6x50 @ :50 BR (ranged 34.5-35.7)
    6x75 @ 1:00 FR (ranged 44.2-42.2)

    6x75 @ :10 rest scull/drill/kick w/ fins + snorkel
    350 EZ

    Total: 4200

    PM swim:

    2x
    300 swim
    200 kick w/ board
    8x25 @ :30 drill
    4x75 @ 1:10 pull breathe 2-4-6 by 25 w/ buoy + paddles

    2x
    6x75 @ 1:15 kick w/ 2-4-6 FL kicks off each wall
    8x25 @ :45 under H2O FL kick N.S.

    400 @ 4:40 build each 100
    4x100 @ 1:10 AE
    300 @ 3:30 build each 75
    4x75 @ 1:00 AE
    200 @ 2:20 build each 50
    4x50 @ :40 AE
    300 @ 3:30 build each 75
    4x75 @ 1:00 AE
    200 @ 2:20 build each 50
    4x50 @ :40 AE

    3x
    100 @ :10 rest swim
    100 @ :10 rest kick w/ board
    100 @ :10 rest scull

    Total: 7000
    Categories
    Swim Workouts
  20. Friday 1/24/14

    Friday 1/24

    AM only SCY

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

    5x100 @ 1:15 cruise 1-2, D3-5
    8x25 @ :30 V.S.
    100 EZ

    8x25 @ :30 FL SMOOTH (ranged 14.0-14.7)
    6x50 @ :50 BK @ 400 PACE (33.5, 34.1, 34.4, 34.4, 34.5, 34.9)
    6x50 @ :50 BR @ 400 PACE (36.9, 36.1, 36.5, 36.6, 36.5, 36.0)
    6x100 @ 1:10 FR
    #1-5 - STRONG (1:03, 1:03, 1:03, 1:03, 1:04)
    #6 - N.S. (31/28 for a :59)
    100 EZ

    300 EZ (flat start odd 75s, running start even 75s)
    4x25 @ :10 rest scull w/ snorkel
    4x25 @ :45 under H2O kick w/ fins
    300 EZ (flat start odd 75s, running start even 75s)

    Total: 4100
    Categories
    Swim Workouts
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