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Swim Workouts

  1. Wednesday 5/8/19

    AM SCY Solo @ LRRC "Threshold Kicking!"

    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

    3x
    25 @ :20 FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    50 @ :40 FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    75 @ 1:00 FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    100 @ 1:20 FR kick w/ BD
    25 @ 1:40 FLOAT w/ BD
    ** Made the FR kick the first two rounds, but on RD3 was :19+, :41, 1:01+, 1:21+

    350 EZ (50 BK/50 FR)

    Total: 2400

    Well I had planned to double today, but it proved fortunate that I attempted the double, because around noon, heavy storms rolled in. I had still planned to swim in the rain, but then came the thunder and lightning. So my double turned into a single. But honestly, my legs have been tired all afternoon from this morning's workout, so maybe it was a blessing in disguise!
    Categories
    Swim Workouts
  2. Tuesday 5/7/19

    PM LCM w/ Trip @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ :15 rest breathe 2-4-6 by 50 pull w/ SP

    400 @ 6:00 SMOOTH (5:39)
    400 @ 8:00 faster than #1 (5:29)
    800 @ 11:00 FAST (10:04) <-- N.S.'d it 5:04/5:00
    100 EZ

    3x100 @ 1:40 SMOOTH and STRONG (1:13, 1:13, 1:12+)
    200 EZ

    Total: 4200

    Updated May 7th, 2019 at 09:24 PM by Calvin S

    Categories
    Swim Workouts
  3. Monday 5/6/19

    PM LCM w/ Trip @ LRRC

    200 swim
    200 kick
    200 pull
    200 swim

    9x200 @ 3:00 D1-3, 4-6, 7-9
    2:46, 2:36, 2:27
    2:45, 2:37, 2:27
    2:45, 2:35+, 2:24+

    100 EZ
    3x100 @ 1:40 BEST AVG (1:08, 1:08+, 1:08+)
    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  4. Sunday 5/5/19

    AM LCM @ UALR "Spring Splash Invitational" Day #3

    400 swim
    4x100 @ 1:50 k/sw/dr/bld
    odd: FR
    even: BR

    2x
    50 SMOOTH
    25 DIVE FAST
    25 EZ

    200 FR - 2:13.55 (1:04.35/1:09.20) - Felt pretty good on this swim. I was about .4 off what I went shaved and tapered last July. Splits for that swim were 1:03/1:10. So I see where I had that easier front end speed last year, but I was still out of shape and hurt coming home. Today, I was out a little slower, but definitely felt more in control on the back half.

    200 BR - 2:44.21 (1:18.90/1:25.31) - So this was my first time racing any breaststroke since last June (when I raced the 100 and went 1:19), and the first time in over six years that I had contested the 200M BR! As can be seen, I was actually faster on my front 100 than I was last year when I raced the 100. It felt really good to be racing BR again, but still not sure how long my groin will hold up.

    Total: 2700

    I was pleasantly surprised with my overall performance this morning. I was out until 1:30 am at a Cinco de Mayo party, and while I don't go in for the whole "getting drunk" thing anymore, I still drank quite a bit over a long period of time given that I planned to swim this morning. I think the going to bed super late hurt me more than anything, but since this was not a taper level meet, I wasn't overly concerned with my pre-meet ritual!
  5. Saturday 5/4/19

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull
    3x200 @ 2:30 D1-3 pull w/ SP + SNKL (2:20, 2:17+, 2:13)

    4x100 @ 2:00 "Hullabaloo"
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :35 V.S. FR kick w/ BD

    100 EZ

    Total: 2000

    After not getting more than 150 meters warm down after my 1500 on Friday, and being out late after the meet, I scratched the 200 FL today and then swung by the LRRC on my way to a Cinco de Mayo party to get a proper "swim out" from the meet yesterday. Will see how I feel tomorrow and decide whether to race the 200 FR and 200 BR.
    Categories
    Swim Workouts
  6. Friday 5/3/19

    PM LCM @ UALR "Spring Splash Invitational" Day 1

    600 swim
    4x100 @ 1:50 k/sw/dr/bld
    odd: FR
    even: FL

    4x50 @ :50 D1-3, #4 EZ
    4x25 @ :35 V.S.
    200 EZ

    50 FL - 29.45 - I entered the 50 FR and decided to do it FL just because. Felt alright for 30 meters, then it started to go south. But that is to be expected, because I have not raced LCM FL in 6 years.

    1500 FR - 18:43.87 -
    1:08.72/1:13.44/1:13.83/1:14.97
    1:14.95/1:15.12/1:15.08/1:15.81
    1:16.43/1:16.32/1:16.25/1:16.36
    1:16.69/1:16.69/1:13.21
    - Swim felt great. I was 4 FL kicks off every wall (absolutely torched the club kids on either side of me off the walls). A best time by 18 seconds.

    Total: 3600
  7. Wednesday 5/1/19

    PM LCM w/ Trip + Marvin Schwartz (for 8 of the 100s) @ LRRC "Best Average"

    300 swim
    4x50 @ :10 rest 25 FR kick in S-line/25 B&A drill w/ SNKL
    4x25 @ :35 V.S.

    10x100 @ 2:00 BEST AVG

    10x100 @ 1:40 SMOOTH FR kick w/ fins + BD

    Total: 2600

    Results:
    10/16/18 - SCY -
    :59++, :59, :59, :59, :59, :59+, :59++, 1:00+, 1:01-, 1:00-
    12/29/18 - SCY - :58, :57+, :58, :58, :58, :58+, :58+, :58, :59-, :58
    5/1/19 - LCM - 1:09-, 1:08+, 1:09, 1:09+, 1:10-, 1:10, 1:10, 1:11-, 1:09+, 1:08+

    SHOUT OUT: Trip was 1:14s on the first 9 and then 1:12 on #10. Marvin had his set dovetail into ours and did his 8x100 on the same interval with us. He was mostly 1:35s. Great job by both of them!
    Categories
    Swim Workouts
  8. Tuesday 4/30/19

    PM LCM w/ Trip + Jack @ LRRC "Recovery-ish"

    6x100 @ :15 rest FR kick H.A.S. w/ SNKL

    3x200 @ 3:00 WHITE pull w/ SP + SNKL
    3x200 @ 3:00 swim
    5x100 @ 1:45 WHITE kick w/ fins + BD
    odd: FR
    even: FL
    3x200 @ 3:00 PINK pull w/ SP + SNKL (2:42+, 2:42+, 2:42)
    3x200 @ 3:00 LOW-PINK/PINK/LOW-RED swim (2:37+, 2:34+, 2:29)

    5x100 @ 1:40 SMOOTH swim w/ fins

    Total: 4000
    Categories
    Swim Workouts
  9. Saturday 4/27/19

    AM LCM Solo @ LRRC

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 25 DPS/25 build
    4x25 @ :40 V.S. FR kick w/ BD

    4x100 @ 1:15 (1:10, 1:13, 1:13, 1:14)
    1:15 REST
    3x100 @ 1:15 (1:11, 1:13, 1:13)
    1:15 REST
    2x100 @ 1:15 (1:12, 1:13)
    1:15 REST
    100 @ 1:15 (1:08)

    200 EZ kick 50 FR/50 BR w/ BD

    Total: 3000
    Categories
    Swim Workouts
  10. Friday 4/26/19

    AM SCY Solo @ LRRC
    PM LCM w/ Trip @ LRRC "Friday Fly Day" (pool temp: 70.3, air temp: 78)

    AM 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

    8x25 @ :30 SMOOTH FR kick w/ BD

    8x75 @ 1:10 "Claire Lockridge Set"
    4 - pull w/ paddles
    4 - swim (because my paddle broke)

    3x @ 3:15
    100 pull
    :10 REST
    50 FAST FR kick w/ BD (:39+, :39, :39)
    :05 REST
    50 FAST FR swim (:28+, :28-, :28-)

    100 EZ

    Total: 2500

    PM Swim:

    600 swim w/ 4 FL kicks off all walls
    12x50 @ :20 rest FL w/ fins
    1 - R arm only
    1 - L arm only
    1 - 25 UW/25 SMOOTH

    3x300 @ 4:30 D1-3
    #1 - FR (4:14)
    #2 - 25 FL w/ 12.5M kick off wall/75 FR (4:09+)
    #3 - 50 FL w/ 12.5M kick off wall/50 FR (3:57)

    200 EZ

    Total: 2300

    Updated April 27th, 2019 at 10:20 AM by Calvin S

    Categories
    Swim Workouts
  11. Thursday 4/25/19

    PM LCM Solo @ LRRC "Recovery"

    "Because nothing says 'Welcome to long course meters' like..."

    4x100 @ 2:20 FR kick H.A.S. w/ SNKL

    3x
    4x50 @ :20 rest V.S. FR kick w/ BD
    1:00 REST

    6x100 @ 2:30 "Rouse 100s" w/ fins

    4x100 @ 1:45 V.S. FR kick w/ fins + BD

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  12. Wednesday 4/24/19

    PM LCM w/ Trip @ LRRC "I.M." (pool temp: 69.4, air temp: 76)

    500 warm-up I.M.
    8x100 @ 1:45 kick w/ fins + BD
    odd: FL
    even: FR

    4x
    300 @ 4:30 SMOOTH pull w/ paddles + SNKL
    3x100 @ 1:40
    #1 - 50 FL/50 BK drill
    #2 - 50 BR/50 FR drill
    #3 - FAST STRK I.M.O. by RD (1:12, 1:23, 1:25, 1:07)

    300 EZ

    Total: 4000
    Categories
    Swim Workouts
  13. Tuesday 4/23/19

    PM LCM w/ Trip @ LRRC (pool temp: 67, air temp: 79)

    2x500 @ :10 rest swim w/ SP + fins + SNKL

    12x200 @ 3:00
    4 - D1-4 pull w/ paddles + SNKL (2:45, 2:41+, 2:36, 2:32)
    4 - SMOOTH kick w/ fins + BD
    4 - D1-4 swim (2:42, 2:36, 2:31+, 2:24)

    300 EZ

    Total: 3700
    Categories
    Swim Workouts
  14. Monday 4/22/19

    ​AM SCY Solo @ LRRC
    PM LCM w/ Trip @ LRRC (pool temp: 65-ish, air temp: 82)

    AM Swim:

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

    2x
    3x100 FR kick w/ BD
    RD1 @ 1:50
    RD2 @ 1:45
    200 @ 3:30 2nd/4th 50 2 BREATHS MAX! pull w/ paddles

    200 EZ

    Total: 3000

    PM Swim:

    600 swim w/ fins + SNKL
    200 kick H.A.S. 25 FR/25 FL w/ fins + SNKL

    10x200 @ 3:00
    4 - pull w/ paddles + SNKL
    3 - swim 12.5M UW kick off every wall
    3 - swim D1-3 (2:43, 2:36, 2:27)

    200 EZ

    Total: 3000

    SHOUT OUT: Trip, for caving to peer pressure and swimming in the LCM pool today. He braved the cold, and it was worth it. First two people in the LCM pool for this year!!

    Updated April 22nd, 2019 at 09:07 PM by Calvin S

    Categories
    Swim Workouts
  15. Saturday 4/20/19

    AM SCY Solo @ LRRC

    4x continuous w/ SNKL
    75 swim
    50 S-line kick
    25 scull

    8x75 @ 1:20 "Claire Lockridge Set" pull w/ SP

    50 EZ
    50 FAST FR kick w/ BD (:34)

    4x25 @ :45 SMOOTHFL kick w/ BD + chute (half open)
    1:00 REST
    4x25 @ :45 STRONG FR kick w/ BD + chute (closed)
    1:00 REST
    4x25 @ :45 SMOOTH BK kick in S-line w/ chute (half open)
    1:00 REST
    4x25 @ :45 STRONG FR kick w/ BD + chute (closed)
    1:00 REST
    4x25 @ :45 SMOOTH BR kick w/ BD + chute (half open)
    1:00 REST
    4x25 @ :45 STRONG FR kick w/ BD + chute (closed)

    50 EZ
    50 FAST FR kick w/ BD (33.88)
    100 EZ

    Total: 2100

    SHOUT OUT: My lovely wife, who showed up on the deck as I was finishing my kick set and was able to watch time my last 50 fast kick.

    I wanted to see exactly how fast I could actually kick a 50 FR with a kickboard. My goal by the end of this summer (after I get a chance to test myself), is to be able to kick a LCM 50 FR with a board under 35 seconds. From there, I would love to see if I could get my SCY 50 FR kick time down close to (or under) 30 seconds!
    Categories
    Swim Workouts
  16. Friday 4/19/19

    PM SCY w/ Trip @ LRRC

    500 swim (150 sw/100 kick w/ BD)

    3x100 @ 1:20
    2x100 @ 1:15
    100 @ 1:10
    :30 REST
    100 @ 1:20
    3x100 @ 1:15
    2x100 @ 1:10
    :30 REST
    2x100 @ 1:20
    100 @ 1:15
    3x100 @ 1:10

    4x100 @ 1:30 kick every 4th 25 UW w/ fins

    Total: 2700
    Categories
    Swim Workouts
  17. Wednesday 4/17/19

    PM SCY w/ Trip @ LRRC

    400 swim (100 FR/100 BK)
    4x100 @ 1:45 I.M.O. k/sw/dr/bld

    300 swim (75 FR/75 BK)
    4x75 @ 1:20 k/dr/UW w/ fins

    200 swim (50 FR/50 BK)
    200 kick every 3rd 25 BR w/ BD

    100 swim (25 FR/25 BK)
    100 "Progressive Scull" w/ buoy + SNKL

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

    10x200 @ 2:35 SMOOTH pull w/ paddles + SNKL

    100 EZ

    Total: 4500
    Categories
    Swim Workouts
  18. Tuesday 4/16/19

    PM SCY w/ Trip (when he finally showed up) @ LRRC

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3 swim w/ SP

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 SMOOTH FR kick w/ BD
    4x25 @ :30 V.S.

    10x50 @ :50 RED ​FR
    100 EZ
    8x50 @ :50 RED I.M.O. in pairs

    300 EZ

    Total: 4000
    Categories
    Swim Workouts
  19. Monday 4/15/19

    PM SCY w/ Trip @ LRRC "When you don't taper enough, it's pretty easy to just start up again!"

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

    10x200 @ 3:00
    4 - SMOOTH I.M.O. (2:19+, 2:45, 2:46, 2:21)
    1 - STRONG I.M. (2:22)
    4 - kick w/ fins + BD
    odd: FR
    even: FL
    1 - SMOOTH FR (2:19)

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  20. 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
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