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Calvin S

  1. Thursday 4/11/19

    AM SCY @ Rosen Aquatic Center “YMCA Masters Nationals” Day 1

    600 swim 4th 25 scull w/ SNKL
    300 kick (50 FR/25 BR) w/ BD
    4x50 @ 1:00 “Progressive Freestyle” w/
    SNKL
    4x25 V.S.
    200 EZ

    200 swim
    100 pace (59.1)
    200 EZ

    1650 Freestyle - 17:48.67 - not going to bother typing out splits. Not a great swim. With so small a sample size it’s hard to say if I didn’t taper enough or tapered too much for the mile. I remind myself that I am not “actually” a miler. This was a fun experiment, but I think I’ll stick more to the 400/500 and 800/1000.

    600 (100 sw/100 kick w/ BD) w/ SNKL

    Total: 4150

    Updated April 15th, 2019 at 11:56 AM by Calvin S

    Categories
    Masters Swim Meets / Events
  2. Wednesday 4/10/19

    PM SCY w/ Peter Schildknecht @ Rosen Aquatic Center, Orlando, FL “Travel Day”

    After a rough morning of flying, met up with my brother to do a meet warm up before Nationals start Thursday.

    400 swim (100 FR/100 BK)
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 IM drill

    8x50 @ 1:00 “Progressive Freestyle” w/
    SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 FR sw

    200 EZ

    Total: 1800
    Categories
    Uncategorized
  3. Tuesday 4/9/19

    PM SCY w/ Trip (sort of) @ LRRC

    400 swim every 4th 25 head-up scull
    2x150 @ 2:00 pull
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    3x100 @ 1:40 @ MILE PACE "find the easy speed" (1:00-, 1:00, 1:00)
    200 EZ

    Total: 1500
    Categories
    Swim Workouts
  4. Monday 4/8/19

    PM SCY Solo @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    400 N.S. pull w/ paddles + SNKL (2:20/2:09)
    4x100 @ 1:40 kick 25 FL/15 UW FL "surf kick"/10 FR w/ fins + BD

    150 @ 2:35 SMOOTH BK (1:51)
    2x50 @ :55 BR @ 200 IM PACE (:35-, :35-)
    2x50 25 DIVE FAST FL/25 EZ
    150 EZ

    100 "feel good" @ MILE PACE (1:00)
    200 EZ

    Total: 2000
    Categories
    Swim Workouts
  5. Sunday 4/7/19

    PM SCY Solo @ LRRC

    400 swim (100 FR/100 BK)
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    4x25 @ :35 V.S.

    3x100 @ 1:20
    1 - build (1:02+)
    2 - Mile Pace (1:00+, 1:00)

    200 EZ

    Total: 1500
    Categories
    Uncategorized
  6. Friday 4/5/19

    AM SCY Solo @ LRRC "Recovery - 1500 'on the house'"

    600 swim (150 FR/150 BK) w/ 4/6/2 turns (FR) + 4 FL kicks off wall (BK)
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x25 @ :40 SMOOTH kick w/ BD
    odd: FL
    even: FR

    200 EZ (practice dive on each even 25)

    Total: 1500
    Categories
    Swim Workouts
  7. Thursday 4/4/19

    PM SCY Solo @ LRRC "Broken Swim"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :40 V.S. FR kick w/ BD

    "Broken 500 FR" (w/ B70 Neuro Comp full body suit)
    4x75 @ :15 rest (40.98, 42.70, 43.34, 44.02)
    4x50 @ :10 rest (29.27, 30.04, 30.17, 29.09)

    Time: 4:49.61

    400 EZ

    Total: 2200

    SHOUT OUT: Trip, for getting my splits for me.
    Categories
    Swim Workouts
  8. Wednesday 4/3/19

    PM SCY Solo @ LRRC "Pace work"

    400 swim every 4th 25 head-up scull
    10x25 @ :40 w/ fins
    odd: UW FL kick
    even: FL drill
    3x150 @ 2:00 D1-3 pull w/ paddles + SNKL (1:43, 1:42, 1:41)

    4x
    15M DIVE FAST
    35 EZ
    odd: FL
    even: FR

    3x100 @ 1:40 FL kick on back last 25 UW w/ fins
    4x75 @ 1:10 D1-4 (:52, :50+, :48, :46+)
    :20 REST
    4x50 @ :50 FL @ 200 PACE (:29-, :29-, :29, :29+)

    300 EZ

    Total: 2400
    Categories
    Swim Workouts
  9. Tuesday 4/2/19

    PM SCY Solo @ LRRC "Recovery"

    300 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 swim every 3rd 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim every 2nd 25 scull w/ SNKL
    100 I.M. drill

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :20 rest mid-pool I.M.
    1 - FL/BK
    2 - BK/BR (practicing crossover turn)
    1 - BR/FR

    200 EZ

    Total: 2000
    Categories
    Swim Workouts
  10. Monday 4/1/19

    PM SCY Solo @ LRRC "Broken Swim"

    500 "warm-up I.M."
    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    2x150 @ 2:00 desc. 50s and D1-2 pull w/ paddles + SNKL (1:37, 1:32)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 BK swim
    100 EZ

    "Broken 200 I.M." w/ B70 Neuro Comp full body suit
    100 @ :15 rest
    50 @ :10 rest
    50 @ :00 rest

    Time: 1:59.64 (out :58)

    300 FLOAT

    Total: 2000
    Categories
    Swim Workouts
  11. Sunday 3/31/19

    PM SCY w/ Trip, Jack, Michael, Scott Claycomb, Ravi Sun, Noel Strauss, Larry Golden, Doug (as my chief split-getter), and a bunch of others! "Happy Birthday, Trip!"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:10 D1-4 (:48, :47, :46, :45)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    5x50 @ :50 @ 500 PACE
    200 EZ
    RD1 - 28.89, 29.15, 29.21, 29.33, 29.31
    RD2 - 28.98, 29.11, 29.20, 28.84, 28.78

    100 EZ

    Total: 3000

    Today was Trip's birthday, so lots of people came out for his birthday swim. It used to be Xx100 @ 1:30 (long course when the LCM was available) where X was Trip's age. Now that he is getting OLD, it is Xx50 @ :50 SCY. So this year it was 61x50 @ :50. Being on taper, I did not do all 61. I sort of weaved in and out of the set while doing my workout (I did my pace 50s with the rest of the group).
    Categories
    Swim Workouts
  12. Friday 3/29/19

    PM SCY Solo @ LRRC "Friday Fly Day"

    400 swim every 4th 25 "body wave" w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick 25 FR/25 FL w/ BD
    100 "Progressive Scull" w/ buoy + SNKL

    6x50 @ 1:00 FL
    odd: drill
    even: SMOOTH

    4x25 @ :35 FL V.S.
    200 EZ

    "Broken 200 FL"
    75 @ :15 rest
    75 @ :10 rest
    50 @ :00 rest

    Time: 2:02.5

    700 FLOAT/EZ

    Total: 2500

    SHOUT OUT: Trip, for delaying the start of his practice to time me.

    Not a very good broken swim. Felt sluggish and lost my rhythm early in the second 75. Pre-taper/mid-taper blues.
    Categories
    Swim Workouts
  13. Thursday 3/28/19

    PM Weights @ LRRC "Last weight session!"
    PM SCY w/ Trip @ LRRC "Mile Pace"

    Weights:

    1x8 BB RDL (65#)
    1x8 BB back squat (65#)
    1x8 S-leg glute (70#)
    1x8 S-leg curl (30#)
    1x8 S-leg extension (30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ :35 SMOOTH
    4x25 @ :35 V.S.
    300 swim every 4th 25 scull w/ SNKL
    200 FR kick SMOOTH w/ BD

    3x
    250 @ 4:00 light D1-3 pull w/ paddles + SNKL (3:07, 3:04+, 2:58+)
    3x100 @ 1:30
    RD1 @ MP+1 (1:02+, 1:01, 1:01)
    RD2 @ MP (1:00-, 1:00-, 1:00)
    RD3 @ MP-1 (:59-, :59-, :59)
    **Bonus 1:00 REST before RD3

    150 EZ

    Total: 3200

    Well my "mile pace" work was all over the place. Wrote the workout as I intended to do it, but looking at the results it was more like MP, MP-.5, MP-1.5 !! Starting to find the easy speed (first 6-7 strokes of each 100).
  14. Wednesday 3/27/19

    PM SCY Solo @ LRRC "I.M."

    500 warm-up I.M.
    12x50 @ 1:00 kick I.M.O. w/ BD (except BK)
    8x75 @ 1:20 focusing on transitions
    odd: FL/BK/BR
    even: BK/BR/FR
    2 - drill
    2 - fast inside flags (fast turn)

    12x25 @ :40 mid-pool 12.5 BK/12.5 BR working on crossover turn

    3x400 @ 4:40 pull w/ paddles + SNKL

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  15. Tuesday 3/26/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "Resistance, power, and a smidgen of speed"

    Weights*:

    1x8 DB shoulder press (20#)
    1x8DB S-arm bicep curl (20#)
    1x8DB tricep extension (20#)
    1x8DB S-arm row (20#)
    1x8DB bench press (20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    * I tweaked my ankle just slightly playing in my soccer team's final on Sunday. It is still a little sore so I swapped arm and leg day this week (It is my last week of lifting anyways).

    Swim**:

    400 swim (100 FR/100 BK)
    4x100 @ 1:45 k/sw/dr/bld
    odd: FR
    even: BK

    3x150 @ 3:00 swim w/ chute (half open)
    200 @ 3:00 FAST (1:59)
    :30 REST
    2x50 @ 1:00 "fist drill" w/ SNKL
    :30 REST
    4x150 @ 3:00 swim w/ chute (half open)
    1:00 REST
    200 @ 3:00 FAST (1:58+)

    350 EZ

    Total: 2700

    ** Trip and Jack did 10x200 @ 3:00. I did my set to in cadence with theirs, but without as many 200s (after all, I am beginning to taper!).

    Updated March 26th, 2019 at 07:00 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Monday 3/25/19

    PM SCY w/ Trip @ LRRC "Maybe, just maybe, I am starting to generate a little speed."

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    5x300 @ 5:00
    odd: FR D1-3 to FAST: PINK, RED, BLUE (3:15, 3:07+, 3:01+)
    even: BK SMOOTH

    300 EZ

    Total: 2800

    Had just a sniff of some speed on the 300s, but no "easy speed" yet. Taper should set in in earnest by the beginning of next week. Some splits from the last 300: 58/1:28+/2:00/2:31 (100/150/200/250) .
    Categories
    Swim Workouts
  17. Friday 3/22/19

    PM SCY Solo @ LRRC "Friday Fly Day"

    400 swim every 4th 25 head-up scull
    3x100 @ 1:45 FL k/sw/dr/bld
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :35 FL V.S.
    50 EZ

    2x
    200 @ 2:30 RED (2:10+, 2:09)
    3x50 @ :50 FL @ 200 PACE
    1:00 REST
    RD1: :30-, :29, :29
    RD2: :30-, :29+, :29

    250 EZ (50 BK/50 FR)

    Total: 2000

    Updated March 23rd, 2019 at 05:07 PM by Calvin S

    Categories
    Swim Workouts
  18. Thursday 3/21/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "Recovery"

    Weights:

    2x8 DB shoulder press (10/20#)
    2x8DB S-arm bicep curl (10/20#)
    2x8DB tricep extension (10/20#)
    2x8DB S-arm row (10/20#)
    2x8DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    400 swim dive every 4th 25
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    15x100 @ 1:30
    5 - swim w/ 4/6/2 turns
    5 - FR kick w/ fins + BD
    5 - 2 WHITE/3
    PINK pull w/ paddles + SNKL

    200 EZ (50 FR/50 BK)

    Total: 2500
  19. Wednesday 3/20/19

    PM SCY Solo @ LRRC "I.M."

    400 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:50 k/sw/dr/bld "rolling I.M."
    400 N.S. pull w/ paddles (2:23/2:12)
    4x75 @ 1:20 k/dr/UW I.M.O. w/ fins (no BR kick)
    3x100 @ 1:30 I.M. D1-3 to FAST (1:13, 1:08, 1:03)
    8x25 @ :40 V.S. kick w/ BD
    4 - FL
    4 - FR

    4x50 BK @ 200 I.M. PACE
    1 @ 1:30 (:31-)
    1 @ 1:10 (:31-)
    2 @ :50 (:30++, :31-)

    600 EZ (100 BK/100 FR)

    Total: 3000

    Updated March 21st, 2019 at 08:31 AM by Calvin S

    Categories
    Uncategorized
  20. Tuesday 3/19/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Resistance, Power, Speed"

    Weights:

    2x8 BB RDL (45/75#)
    2x8 BB back squat (45/75#)
    2x8S-leg glute (50/70#)
    2x8S-leg curl (10/30#)
    2x8S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    300 swim 4/6/2 turns
    300 pull w/ SP + SNKL
    200 swim 4/6/2 turns
    200 kick 25 FR/25 BR w/ BD
    100 swim 4/6/2 turns
    100 I.M. drill

    2x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    4x125 @ :15 rest swim w/ fins + paddles + chute (full closed)
    4x75 @ :20 rest build each 25 to FAST w/ paddles + chute (half open)
    100 DIVE BROKEN 50-(:10)-25-(:05)-25 (:49++)

    200 EZ

    Total: 3100
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