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Calvin S

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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).
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. Monday 3/18/19

    PM SCY Solo @ LRRC "It was great, until it wasn't"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 breathe every 4 pull w/ paddles

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    (BOLD = hit target pace)
    4x100 @ 1:10 @ MILE PACE (1:01-, 1:01-, 1:00+, 1:01-)
    1:10 REST
    3x100 @ 1:10 @ MILE PACE (1:01-, 1:01, 1:02-)
    1:10 REST
    2x100 @ 1:10 @ MILE PACE (1:02+, 1:05)
    1:10 REST
    100 @ 1:10 @ MILE PACE (:59+)

    200 FLOAT

    Total: 3600

    As you can see, things unraveled quickly after the first 4 100s. I had two playoff soccer games on Sunday. Hard for me to say no when the team needs me. I'll be cutting soccer out after this week, but even playing reduced minutes, I still felt gassed today. No one to blame but myself!
    Categories
    Swim Workouts
  17. Saturday 3/16/19

    PM SCY Solo @ LRRC

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x75 @ 1:10 D1-4 w/ 4/6/2 turns (:50, :49, :47, :45)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    Total: 1700

    Was feeling run down today. I put in a lot of work and a lot of yards on the front end of the week, and I was feeling it yesterday and today. I have to start listening to my body as I enter taper, so after the variable sprint, I just shut it down for the day.
    Categories
    Swim Workouts
  18. Friday 3/15/19

    PM SCY Solo @ LRRC "Beware the 'Flydes' of March"

    2x
    300 swim every 4th 25 "body wave" w/ SNKL
    4x75 @ 1:20 FL R-arm/L-arm/SMOOTH
    12x25 @ :45 FL kick
    odd: on back in S-line
    even: dive UW N.S.

    12x25 @ :35 FL V.S.

    500 SMOOTH pull w/ paddles + SNKL (5:40+)

    Total: 2600
    Categories
    Swim Workouts
  19. Thursday 3/14/19

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

    Weights:

    1x8/1x12 DB shoulder press (10/20#)
    1x8/1x12 DB S-arm bicep curl (10/20#)
    1x8/1x12 DB tricep extension (10/20#)
    1x8/1x12 DB S-arm row (10/20#)
    1x8/1x12 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim

    7x200 @ 2:35
    PINK

    100 EZ

    Total: 2000
  20. Wednesday 3/13/19

    PM SCY Solo @ LRRC "I.M."

    2x
    400 swim every 4th 25 FR kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/sw I.M.O.
    2x150 @ 2:00 D1-2 pull w/ paddles

    8x50 @ 1:00 mid-pool (12.5-25-12.5)
    odd: FL/BK/BR
    even: BK/BR/FR

    6x25 @ :30 FL SMOOTH
    3x50 @ :50 BK @ 200 I.M. PACE (:31+, :32, :33-)
    3x50 @ :50 BR @ 200 I.M. PACE (:35-, :35, :35-)
    3x100 @ 1:15
    2 - STRONG (1:04-, 1:05+)
    1 - N.S. (1:00- , :30+/:29-)

    250 EZ

    Total: 3500
    Categories
    Swim Workouts
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