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Calvin S

  1. Wednesday 2/13/19

    AM SCY Solo @ LRRC "I came to kick freestyle and chew bubble gum, and I'm all out of bubble gum."
    PM SCY w/ Trip @ LRRC "I.M."

    AM Swim:

    400 swim every 4th 25 scull
    4x150 @ 2:10 breathe every 4 pull

    3x
    25 @ :20 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    50 @ :45 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    75 @ 1:10 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    100 @ 1:30 FAST FR kick w/ BD
    25 @ :45 EZ BR kick w/ BD
    50 @ 1:15 scull w/ buoy

    300 FLOAT

    PM Swim:

    800 swim (300 swim/100 FL kick H.A.S.) w/ fins + SNKL
    400 I.M. k/sw/dr/bld

    3x
    300 @ 4:00 FR I.M.
    3x100 @1:30 D1-3 STROKE I.M.O. by RD
    RD1 - FL - 1:10, 1:06, 1:02
    RD2 - BK - 1:20, 1:14, 1:09
    RD3** - BR - 1:20, 1:17, 1:12
    Bonus 1:00 rest after RD2

    5x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 3500
    Categories
    Swim Workouts
  2. Tuesday 2/12/19

    PM Weights @ LRRC
    PM SCY w/ Jack @ LRRC "Power/Speed/'Lactic Hold'"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg glute (50/90/90#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim
    300 pull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 "Progressive Scull" w/ SNKL

    6x50 @ :35 AE
    4x25 @ :40 V.S. FR kick w/ BD

    3x
    4x25 @ :20 rest 12.5 FAST/12.5 FLOAT (back to wall) w/ chute (full closed/max resistance)
    100 @ 2:00 PUSH FAST (:55-, :54-, :55-)
    3x100 @ 1:15 LACTIC HOLD w/ 4/6/2 turns
    2:00 REST

    100 FLOAT

    Total: 3000
  3. Monday 2/11/19

    PM SCY w/ Trip (5x300) @ LRRC

    500 swim (200 FR/50 scull) w/ SNKL

    5x300 @ 5:00 D1-5 (3:35, 3:26, 3:15++, 3:10+, 3:09++)

    5x100 @ 1:30 FL kick H.A.S. w/ fins + SNKL
    4x150 @ 1:50 pull w/ SP
    8x50 @ :40 FR kick w/ fins + BD

    100 EZ BK

    Total: 3100
    Categories
    Swim Workouts
  4. Saturday 2/9/19

    PM SCY @ UALR "Valentine Invitational" Day #2

    600 swim every 4th 25 scull w/ SNKL
    300 FR kick w/ BD

    3x100 @ 1:20 D1-3 (1:04, 1:02, :59+)
    100 EZ

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    4x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL

    200 FR - 1:54.54 (26.43/28.80/29.86/29.45) - With how heavy I felt last night, I wasn't sure what to expect from this, the weakest of the freestyle races for me. I was pleasantly surprised that I was faster than I was in early December (1:55.30), and that swim was coming off a taper (I still had almost no hair growth back) and had that "smooth, easy speed" feel still lingering. The big difference, in hindsight, was definitely my mental effort in the race. In December, I was in the mix with some of the senior level boys and they went out so fast and I got caught up in THEIR race and just spun my wheels. This time I was more controlled on the opening 75 yards, and while I flipped last at the 50, by the 100, I was in second place for good in my heat.

    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    Total: 2600
  5. Friday 2/8/19

    PM SCY @ UALR "Valentine Invitational" Day #1

    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

    4x (I.M.O.)
    4x25 @ :10 rest
    1 - drill
    1 - swim
    1 - drill
    1 - build

    2x25 @ :30 SMOOTH FL
    50 @ :50 PACE BK
    50 @ :50 PACE BR
    100 @ 1:20 STRONG FR

    350 EZ

    400 assorted warm-up pre-race

    400 I.M. - 4:31.04
    27.73/31.60 (59.33)
    36.30/36.80 (1:13.10)
    37.64/38.47 (1:16.11)
    31.90/30.60 (1:02.50)
    I suppose I can't be upset with the time. Coming off being sick, heavy training, and heavy lifting, this was a tough race to try to contest. I didn't have any sort of goal time in mind, although I would have liked to have had my BK split under 1:10 and my FR split under 1:00, but my legs were just so heavy.


    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    Total: 3400

    SHOUT OUT: Trip swam a very respectable 5:37 500 FR as well.

    Updated February 9th, 2019 at 12:14 PM by Calvin S

    Categories
    USA-S Swim Meets / Events
  6. Thursday 2/7/19

    PM SCY Solo @ LRRC "Recovery"

    2x
    5x100 @ 2:00 FR kick H.A.S. w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    8x125 @ 2:00 FL kick w/ fins + SNKL
    odd: 100 H.A.S./25 UW S-line
    even: 25 UW S-line/100 H.A.S.

    200 PERFECT STROKE w/ 4/6/2 turns

    Total: 3000
    Categories
    Swim Workouts
  7. Wednesday 2/6/19

    AM SCY Solo @ LRRC
    PM SCY w/ Trip (sort of*) @ LRRC "I.M. work"
    * Trip did 4x100 @ 1:40 @ 500 PACE during my 400 I.M. set

    AM Swim:

    600 swim (100 FR/100 BK) w/ 4 FL kicks off walls
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x100 @ 1:05 (1:01, 1:03, 1:04, 1:05)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:05)
    1:05 REST
    2x100 @ 1:05 (1:02+, 1:04+)
    1:05 REST
    100 @ 1:05 (:59)

    5x200 @ 3:00 FR kick on BK 5 FL kicks off all walls w/ fins

    Total: 3000

    PM Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:40 25 dr/25 swim, work transitions!
    1 - FL/BK
    1 - BK/BR
    1 - BR/FR

    "Kind of, sort of Broken 400 I.M."
    4x25 @ :25 SMOOTH FL (:13, :14, :14, :15) ~ :57
    2x50 @ :50 PACE BK (:32+, :33) ~ 1:06
    2x50 @ :50 PACE BR (:34, :35) ~ 1:09
    100 @ 1:40 RACE FR (:57)
    Total time: ~4:09

    400 EZ

    Total: 2600
    Categories
    Swim Workouts
  8. Tuesday 2/5/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Power/Sprint Day"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (50/90/90#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    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

    5x100 @ 1:40 D1-5 (1:05, 1:04, 1:02, 1:00, :58)
    100 EZ

    4x25 @ 1:00 SPRINT w/ fins + paddles + chute (full closed)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ fins + chute (IIIII)*
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ paddles + chute (IIII)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (III)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT w/ chute (II)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ :45 15M FAST UW FL kick w/ chute (I)
    50 @ 2:00 EZ BR kick w/ BD
    4x25 @ 1:00 SPRINT NO BREATH

    150 FLOAT

    Total: 2750

    * See attached picture from workout on 1/23/19 for settings.
  9. Monday 2/4/19

    PM SCY Solo @ LRRC

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    3x100 @ 1:55 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP
    3x100 @ 1:45 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP
    3x100 @ 1:35 FR kick w/ BD
    200 @ 3:15 breathe every 4 pull w/ SP

    4x150 @ 2:15 kick H.A.S. w/ fins + SNKL
    odd: FL/FR/FL by 50
    even: FR/FL/FR by 50

    100 EZ

    Total: 4000
    Categories
    Swim Workouts
  10. Sunday 2/3/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Michael @ LRRC "If you cough when you breathe, just don't breathe."

    Weights:

    1x8/2x12 DB shoulder press (10/25/25#)
    1x8/2x12 DB S-arm bicep curl (10/25/25#)
    1x8/2x12 DB tricep extension (10/25/25#)
    1x8/2x12 DB S-arm row (10/25/25#)
    1x8/2x12 DB bench press (10/25/25#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    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

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x100 @ 1:30 swim w/ fins
    3 - first 25 UW FL kick
    3 - second 25 UW FL kick
    3 - third 25 UW FL kick
    3 - last 25 UW FL kick

    200 EZ FR kick w/ BD

    Total: 3000
  11. Saturday 2/2/19

    PM SCY w/ Trip @ LRRC "Still feel crappy..."

    1200 (200 swim/200 FL kick H.A.S.) w/ fins + SNKL
    8x100 @ 1:45 k/sw/dr/bld 2 each stroke I.M.O.

    10x200
    4 @ 2:30 pull w/ paddles + SNKL
    3 @ 2:35 pull w/ SNKL
    3 @ 2:30 swim D1-3 (2:21, 2:12+, 2:03+)

    4x50 @ 1:10 4/3/2/1 breaths by 50

    Total: 4200
    Categories
    Swim Workouts
  12. Thursday 1/31/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "I.M. feeling like crap"

    Weights:

    1x8/2x12 BB RDL (45/105/105#)
    1x8/2x12 BB back squat (45/105/105#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (30/90/90#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)

    Swim:

    300 swim every 4th 25 scull w/ SNKL

    8x200 @ 2:35
    odd: AE FR
    even: I.M. D1-4 (2:31, 2:27, 2:23+, 2:23-)

    100 EZ

    Total: 2000

    Feeling like garbage. Can't shake this cold. By the 3rd 200, every time I pushed off under water I was having a coughing fit. Didn't even bother doing another set after the 200s. Just called it a day.
    Categories
    Swim Workouts
  13. Tuesday 1/29/19

    PM SCY w/ Trip + Jack @ LRRC "That time I tried a Trip warm-up"

    400 smooth w/ SNKL

    300 @ 4:30 AFAP (3:04+)
    200 @ 3:00 AFAP (2:04+)
    100 @ 1:30 AFAP (:59+)
    100 EZ

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

    Total: 1500

    So my daughter was sent home sick from school, which severely shortened my time to swim. I am also still sick (can't stop coughing). I rushed to the LRRC to find Trip and Jack finishing going up a pyramid of 100-200-300-400-300-200-100. I warmed up on the 400 and then went right into the fast. Whenever I write a workout and say I did it with Trip, it almost always means we did the main set and warm down together, not warm-up. I start about 30-40 minutes before Trip cause I like long dynamic warm-ups. Trip just does a 500 and starts pounding. Hey Trip, I tried your way. I don't like it. You can keep your skimpy warm-up.
    Categories
    Swim Workouts
  14. Monday 1/28/19

    PM SCY w/ Trip (7x100 only) @ LRRC "keepin' it rAEl"

    6x300
    2 @ 4:05
    2 @ 3:55
    2 @ 3:45

    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    10x150 @ 1:50 pull w/ paddles + SNKL

    7x100 @ 1:30 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000

    Trip wandered in when I was mostly done with the 150s, so I joined him at the start of his 100s set (he was just stretching out today after the hammering he took on Saturday!).
    Categories
    Swim Workouts
  15. Saturday 1/26/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Doug (as official split getter and "100 Freestyle Sensei") @ LRRC "Six on Five"

    Weights:

    1x8/2x12 DB shoulder press (10/20/20#)
    1x8/2x12 DB S-arm bicep curl (10/20/20#)
    1x8/2x12 DB tricep extension (10/20/20#)
    1x8/2x12 DB S-arm row (10/20/20#)
    1x8/2x12 DB bench press (10/20/20#)
    3x15 hip adductor (50#)

    3x15 hip abductor (50#)

    Swim:

    600 swim (100 FR/100 BK)
    4x100 @ 1:45 k/sw/dr/bld
    4x50 @ :35 AE
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    200 EZ

    Total: 3200

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)

    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)

    Doug's Results:
    1/26/19 (SCY) - 59.20 (13.0/15.4/15.9/15.7)
    ^ Doug just did 1x100, after Trip and I were finished. The purpose was two-fold: to show us how itís actually done, and to show us that the other 5 100s are just superfluous.

    SHOUT OUT: Who else but Trip? Finally got under 1:00 on one of his 100s! Thanks to Doug for getting our times and for showing us how to actually do a 100 freestyle!

    I was better this time around than last time, but not by much. I think a lot the problem was being sick, and lifting. It actually wasn't my upper body that let me down today (despite the heavier lift). It was my legs just giving out before the end of #4. Residual fatigue from lifting legs on Thursday.

    Also, yeah I know I lied. Said I was going to just swim aerobic for the next few days while I got over being sick. But Trip rang the bell, and I had to answer.

    Updated January 26th, 2019 at 10:52 PM by Calvin S

    Categories
    Uncategorized
  16. Friday 1/25/19

    PM SCY Solo @ LRRC

    1000 SKIPS

    4x100 @ 1:10
    1:10 REST
    3x100 @ 1:10
    1:10 REST
    2x100 @ 1:10
    1:10 REST
    100 @ 1:10

    4x200 @ 3:00 FL kick w/ fins + BD

    Total: 2800

    It took almost 4 weeks of hard work but my wife and kids finally managed to get me sick with whatever head/chest cold they had. Feeling under the weather and in a fog so just sort of "aerobic'd" my way through practice (will probably be the strategy for the next 3-4 days).
    Categories
    Swim Workouts
  17. Thursday 1/24/19

    PM Weights @ LRRC
    PM SCY w/ Trip @ LRRC

    Weights:

    1x8/2x12 BB RDL (45/95/95#)
    1x8/2x12 BB back squat (45/95/95#)
    1x8/2x12 S-leg curl (10/50/50#)
    1x8/2x12 S-leg extension (10/50/50#)
    1x8/2x12 S-leg glute (30/90/90#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)

    Swim:

    500 swim every 4th 25 FL kick on back H.A.S.

    9x200 @ 2:35
    3 - pull w/ paddles + SNKL
    3 - swim w/ 5 FL kicks off all walls
    3 - smooth D1-3 (2:20, 2:15, 2:09)

    200 FLOAT

    Total: 2500
  18. Wednesday 1/23/19

    AM SCY Solo @ LRRC "Oh shoot, a new 'chute!" or "Power Day"
    PM SCY w/ Trip (sort of*) "I.M."

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 w/ BD
    odd: 50 BUF kick/25 pull
    even: 50 pull/25 FAST kick

    6x50
    1 @ :40
    1 @ :35
    1 @ :30

    100 EZ

    4x25 @ :45 FR FAST w/ chute (III**)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST w/ chute (IIII)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST w/ chute (III)
    100 @ 3:00 PERFECT STROKE w/ 4/6/2 turns
    4x25 @ :45 FR FAST
    200 FLOAT

    Total: 2200

    ** My new parachute is the FINIS "Drag+Fly." It has Roman numeral-esque markings on the side to denote resistance levels. It goes from full open (almost no resistance) to full closed (maximum resistance), with 5 levels in between(see attached photo).

    Click image for larger version. 

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    Attachment 11810

    PM Swim:

    6x100 @ :10 rest
    odd: FR
    even: I.M. #1 kick, #2 drill, #3 swim

    2x
    2x100 @ 1:40 FL SMOOTH w/ fins
    3x50 @ :50 BK FAST
    3x50 @ :50 BR FAST
    2x100 @ 1:40 FR N.S. w/ fins
    1:40 REST

    8x25 @ :30 PERFECT STROKE!
    odd: FR w/ 4/6/2 turns
    even: BK w/ 5 FL kicks off wall

    Total: 2200

    * Trip did 30x50 @ :50 500 PACE (I think?). I was in more of an I.M. mood, so my set was timed to coincide with his 50s so that we could race on some of them.
    Categories
    Swim Workouts
  19. Monday 1/21/19

    PM SCY Solo @ LRRC "I clap, you clap, we all clap for AFAP!"

    2x
    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
    4x75 @ 1:10 3/2/1 breaths/25 pull w/ SP
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x
    300 @ 3:30/3:30/3:45 AE
    200 @ 2:20/2:20/2:30 AE
    100 @ 1:10/1:10/1:15 AE
    100 @ 4:00 FR kick AFAP w/ BD (1:22+, 1:23, 1:21-)

    200 EZ

    Total: 4300
    Categories
    Swim Workouts
  20. Saturday 1/19/19

    PM SCY w/ Trip @ LRRC

    2x
    400 swim every 4th 25 kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3 1 breath max on 2nd/4th 25

    200 SMOOTH BR kick w/ BD

    4x200 @ 2:30 FR
    3x200 @ 2:35 FR.I.M.
    4x200 @ 2:45 D1-4 BK (2:39-, 2:37+, 2:35+, 2:28)

    2x100 @ 1:30 PERFECT STROKE! breathe every 5 w/ 4/6/2 turns

    Total: 4600
    Categories
    Swim Workouts
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