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Calvin S

  1. 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
  2. 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
  3. 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
  4. 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
  5. Tuesday 3/12/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Lactic Hold"

    Weights:

    1x8/1x12 BB RDL (45/75#)
    1x8/1x12 BB back squat (45/75#)
    1x8/1x12 S-leg glute (50/70#)
    1x8/1x12 S-leg curl (10/30#)
    1x8/1x12 S-leg extension (10/30#)
    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

    4x75 @ 1:15 D1-4 (:49, :47, :44, :42)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    4x25 @ :20 rest 12.5 FAST/12.5 walk back w/ chute (full closed)
    100 @ 2:00 FAST (:54-, :57+)
    3x100 @ 1:15 FR "lactic hold" w/ 4/6/2 turns
    2:15 REST
    RD1: 25s/100 FR
    RD2: 25s/100 FL

    400 EZ

    Total: 3000
  6. Monday 3/11/19

    AM SCY w/ ARKM (for the 100s) @ LRRC
    PM SCY Solo @ LRRC "PM practice from 2-24-14"

    AM Swim:

    500 swim every 4th 25 scull w/ SNKL

    2x
    25 @ :20 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    50 @ :40 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    75 @ 1:00 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    100 @ 1:20 FAST FR kick w/ BD
    25 @ 1:40 EZ BR kick w/ BD

    100 EZ

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 FL kick UW w/ fins

    21x100
    6 @ 1:25 SMOOTH
    5 @ 1:20 WHITE
    4 @ 1:15 PINK
    3 @ 1:10 LOW RED-ISH
    :30 REST
    2 @ 1:05 RED w/ paddles + fins
    :30 REST
    1 @ 1:00 FAST (:56+)

    100 EZ

    Total: 4300

    PM Swim:

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

    2x
    4x25 @ :40 V.S.
    2x50 @ 1:10 15M DIVE FAST/35 EZ
    100 @ 2:00 EZ

    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 D1-4 (1:07, 1:05, 1:03, 1:00+)
    :40 REST
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:30 3rd 25 FAST w/ fins
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    :10 REST
    4x50 @ 2:00 FAST w/ fins

    100 EZ

    Total: 4300
    Categories
    Swim Workouts
  7. Sunday 3/10/19

    PM SCY Solo @ LRRC

    2x
    400 swim every 4th 25 dive from blocks
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 @ 4:00 pull w/ SP + SNKL
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    4x100 @ 1:05 (1:00, 1:01+, 1:03-, 1:03+)
    1:05 REST
    3x100 @ 1:05 (1:01, 1:03, 1:03+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:03)
    1:05 REST
    100 @ 1:05 (:59-)

    8x100 @ 1:30 kick w/ fins + BD
    odd: FL
    even: FR

    Total: 4000
    Categories
    Swim Workouts
  8. Friday 3/8/19

    PM SCY Solo @ LRRC "Friday Fly Day"

    2x
    300 swim every 4th 25 FL kick H.A.S. w/ SNKL
    4x75 @ 1:20 FL k/dr/sw
    300 N.S. pull w/ paddles

    8x150 @ 2:20 kick first/last 25 UW w/ fins
    odd: last 25 FAST
    even: first 25 FAST

    100 EZ

    8x50 FL @ 200 PACE
    2 @ 1:30 (:30-, :29)
    2 @ 1:10 (:29-, :29-)
    4 @ :50 (:29-, :29, :29+, :29)

    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  9. Thursday 3/7/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Recovery"

    Weights:

    1x10/1x15 DB shoulder press (15/30#)
    1x10/1x15 DB S-arm bicep curl (15/30#)
    1x10/1x15 DB tricep extension (15/30#)
    1x10/1x15 DB S-arm row (15/30#)
    1x10/1x15 DB bench press (15/30#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    600 swim (100 FR/100 BK) w/ 4 FL kicks off all walls
    5x100 @ 1:15 pull w/ paddles + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ :35
    PINK
    4x25 @ :40 V.S. FR kick w/ BD

    200 EZ

    Total: 2300

    Updated March 14th, 2019 at 06:57 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Wednesday 3/6/19

    PM SCY Solo @ LRRC "I.M. going back in time for an Individual Medley Flashback!"

    **Main Sets lifted directly from practice on 1/14/14, with slight interval tweaks**

    2x
    400 swim w/ fins
    RD1: FR
    RD2: BK
    8x25 @ :30 swim no breath w/ upside down paddles
    8x75 @ 1:00 D1-4, 5-8

    2x
    8x25 @ :30 drill 2 each stroke I.M.O.
    8x50 @ 1:00 mid-pool 50s 2 each stroke I.M.O.

    3x100 @ 1:15 breathe every 4/6 by 50
    300 @ 4:00 I.M.
    2x200 @ 2:30 breathe every 4
    2x200 @ 2:50 I.M.
    300 @ 4:00 breathe every 4
    3x100 @ 1:25 I.M.

    400 EZ FR kick w/ fins + BD

    Total: 6000
    Categories
    Swim Workouts
  11. Tuesday 3/5/19

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

    Weights:

    1x10/1x15 BB RDL (45/105#)
    1x10/1x15 BB back squat (45/105#)
    1x10/1x15 S-leg glute (50/90#)
    1x10/1x15 S-leg curl (10/50#)
    1x10/1x15 S-leg extension (10/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    2x
    300 BK w/ 4 FL kicks off walls
    3x100 @ 1:40 k/sw/dr/UW w/ fiuns
    12x25
    6 @ :40 FR kick w/ BD (4 V.S., 1 EZ, 1 FAST)
    6 @ :30 FR swim (4 V.S., 1 EZ, 1 FAST)

    4x25 @ 1:00 FR FAST w/ chute full closed
    100 @ 2:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ 1:00 FR FAST w/ chute 1/2 open
    100 @ 2:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ 1:00 FR FAST w/ chute full open
    100 @ 2:00 FL kick H.A.S. w/ fins + SNKL
    4x25 @ 1:00 FR FAST

    300 EZ

    Total: 2800
  12. Monday 3/4/19

    PM SCY Solo @ LRRC "#TheStruggleIsReal"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    300 descend by 100 pull w/ SP

    2x
    150 @ 1:40 MAKE
    150 @ 2:10 AE
    150 @ 2:40 FAST (1:29, 1:29+)

    100 FLOAT

    3x
    100 @ 1:10 MAKE
    100 @ 1:20 AE
    100 @ 1:30 AE
    100 @ 1:40 FAST (:59, :59, :58++)

    100 FLOAT

    4x (I.M.O.)
    50 @ :35 MAKE
    50 @ :45 | D1-3
    50 @ :55 |
    50 @ 1:05 v
    50 @ 1:15 FAST (:28+, :32+, :34+, :26-)

    200 EZ FR kick w/ fins + BD

    Total: 5500

    I'm not sure if it was a residual hangover from Saturday's test set, or taking Sunday completely off, or maybe the fact that Trip is gone for the week. Whatever the reason, today was a struggle. Very tough to get going on the fast. I did not feel in control on the MAKE/AE swims, and I felt out of control on the FAST. I just keep telling myself I only have about 2 weeks before I get to start coming down for taper!
    Categories
    Swim Workouts
  13. Saturday 3/2/19

    PM SCY w/ Trip + Doug (as official split-getter) @ LRRC "Six on Five" or "Super Suit Saturday"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    4x25 @ :35 V.S.
    200 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    200 EZ kick w/ fins + BD

    Total: 2900

    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)
    3/2/19 (SCY) - 53:05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)

    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)
    3/2/19 (SCY) - 1:00.73 (29.42/31.31), 1:00.87 (29.62/31.25), 1:00.67 (29.34/31.33), 1:00.87 (29.38/31.49), 1:00.25 (29.08/31.17), 1:01.03 (29.46/31.57) (Endurance jammer)
    Categories
    Swim Workouts
  14. Friday 3/1/19

    PM SCY w/ Trip @ LRRC "Friday Fly Day"

    300 swim every 3rd 25 FL kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 FL
    odd @ 1:00 25 R arm/25 L arm
    even @ :50 D1-3 (:34, :32, :30)
    300 swim every 3rd 25 FL kick H.A.S. w/ SNKL

    4x200 @ 2:40 add-on FL to the front D1-4 w/ fins (200 FL - 1:57)
    2:35 REST
    4x200 @ 2:30 add-on FL to the back D1-4 w/ fins (200 FL - 2:02 - negative split 1:02/1:00!)

    6x50 @ 1:00 FR
    odd: 1 breath max
    even: 2 breaths max

    Total: 3100
    Categories
    Swim Workouts
  15. Thursday 2/28/19

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

    Weights:

    1x10/1x15 DB shoulder press (15/30#)
    1x10/1x15DB S-arm bicep curl (15/30#)
    1x10/1x15DB tricep extension (15/30#)
    1x10/1x15DB S-arm row (15/30#)
    1x10/1x15DB bench press (15/30#)
    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

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x200 @ 3:00 kick 50 FR/50 FL H.A.S. w/ fins + SNKL
    8x50 @ :50
    PINK
    2x200 @ 3:00
    kick 50 FR/50 FL H.A.S. w/ fins + SNKL

    Total: 2100
  16. Wednesday 2/27/19

    PM SCY w/ Trip @ LRRC "I.M."

    800 swim every 4th 25 FL kick H.A.S. w/ fins + SNKL
    8x75 @ 1:25 "Rolling I.M." k/dr/sw

    10x200 @ 2:35
    odd: FR SMOOTH
    even: I.M. as follows:
    #2 - 100 FL/25 BK/50 BR/25 FR
    #4 - 25 FL/100 BK/25 BR/50 FR
    #6 - 50 FL/25 BK/100 BR/25 FR
    #8 - 25 FL/50 BK/25 BR/100 FR
    #10 - FAST (2:14)

    200 EZ FR kick w/ fins + BD

    Total: 3400
    Categories
    Swim Workouts
  17. Tuesday 2/26/19

    PM Weights @ LRRC
    PM SCY w/ Trip and Jack (sort of) @ LRRC "Sort of some Power"

    Weights:

    1x10/1x15 BB RDL (45/105#)
    1x10/1x15 BB back squat (45/105#)
    1x10/1x15 S-leg glute (50/90#)
    1x10/1x15 S-leg curl (10/50#)
    1x10/1x15 S-leg extension (10/50#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    ** Starting to step down the weights in preparation for taper!

    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 @ :30 V.S.

    6x100 @ 1:40 swim w/ chute (III)
    400 @ 5:20 N.S. using legs!!! (4:20 - 2:12/2:08)
    2x100 @ 1:40 swim w/ chute (IIII)
    200 @ 2:40 N.S. using legs!!! (2:01 - 1:01/1:00)
    100 @ 1:20 "Race Trip!" (1:05)

    6x100 @ 1:30 kick H.A.S. w/ fins + SNKL
    odd: FL
    even: FR

    Total: 3400
  18. Monday 2/25/19

    AM SCY Solo @ LRRC "Backstroke and Kick"
    PM SCY Solo @ LRRC "A little more Mile Pace"

    AM Swim:

    400 BK every 4th 25 scull (on back)
    300 pull w/ SNKL
    200 kick FR H.A.S. every 3rd 25 BR
    100 I.M. drill

    3x100 @ 1:45 FR kick w/ BD
    200 @ 3:45 BK pull
    3x100 @ 1:40 FR kick w/ BD
    200 @ 3:45 BK pull
    3x100 @ 1:35 FR kick w/ BD
    200 @ 3:45 BK pull

    8x50 kick w/ fins + BD
    2 @ :30 FR FAST
    1 @ 1:00 FL SMOOTH

    100 FLOAT

    Total: 3000

    PM Swim:

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

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

    4x400 @ 4:45 D1-4 pull w/ paddles + SNKL (4:32, 4:27, 4:24, 4:16)
    1:00 REST
    4x100 @ 1:20 @ MP (1:00-, 1:00-, 1:00, :59-)

    600 EZ

    Total: 4800
    Categories
    Swim Workouts
  19. Saturday 2/23/19

    PM SCY w/ Trip @ LRRC

    2x
    400 swim (100 FR/100 BK)
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:20 D1-3 pull w/ SP + SNKL

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

    4x300 @ 5:00 D1-4
    #1 - middle 100 @ MP+ 1 (1:01+/3:27)
    #2 - middle 100 @ MP (1:00+/3:23)
    #3 - middle 100 @ MP-1 (1:00-/3:19)
    #4 - last 100 @ MP-2 (:59-/3:17)

    6x100 @ 1:30 FR kick w/ fins + BD

    Total: 4200
    Categories
    Swim Workouts
  20. Friday 2/22/19

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC "A lot of talking and not a lot of swimming..."

    AM Swim:

    300 swim w/ 4 FL kicks off walls
    300 pull w/ SP + SNKL
    200 swim w/ 4 FL kicks off walls
    200 kick every 3rd 25 BR w/ BD
    100 swim w/ 4 FL kicks off walls
    100 I.M. drill

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

    4x100 @ 1:10 WHITE (1:07, 1:08, 1:08, 1:07+)
    1:10 REST
    3x100 @ 1:10 PINK (1:06-, 1:06-, 1:06-)
    1:10 REST
    2x100 @ 1:10 RED (1:01-, 1:01)
    1:10 REST
    100 @ 1:10 BLUE (:56-)

    100 FLOAT

    Total: 3300

    PM Swim:

    400 swim every 4th 25 scull
    4x75 @ 1:20 FL k/dr/sw
    4x50 @ 1:00 FR kick w/ BD
    4x25 @ :35 V.S. FL

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x200 @ 2:30 pull w/ paddles + SNKL

    100 EZ

    Total: 2100
    Categories
    Swim Workouts
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