Calvin S

Tuesday 11/13

PM only SCY

500 swim 100 FR/100 BK
500 pull w/ buoy + strapless paddles + snorkel
5x100 @ 1:50 scull/k/dr/bld

Kick:
8x75 @ 1:20 25 under H2O/25 choice/25 FL on back
8x25 @ :35 3 FAST/1 AE 4 w/ board FR, 4 no board BR

Fins (still kick):
8x100 @ 1:40 25 under H2O/50 choice/25 FAST swim no breath
8x50 3 FAST/1 AE
4 @ 1:00 kick
4 @ :50 swim

100 EZ

4x(300 + 50) @ :10 rest
300s were 1 pink/2 red/1 blue, take :10 to get HR, then 50 aerobic, then :10 more rest.

100 EZ

4x(150+50) @ :10 rest
150s were D1-4, same formula as the 300s

100 EZ

Total: 6000

Monday 11/12

AM only SCY

500 swim
500 pull w/ buoy + strapless paddles + snorkel

7x100 @ 1:40 50 kick/25 drill/25 build

5x50 @ :50
4x50 @ :45
3x50 @ :40
2x50 @ :35
1x50 @ :30

1:00 rest

1x50 @ :50
2x50 @ :45
3x50 @ :40
4x50 @ :35
5x50 @ :30/ :50 alternating

100 EZ

Total: 3300

Friday 11/9

AM only SCY

500 warm-up I.M.
500 pull w/ buoy + strapless paddles + snorkel

9x50 @ :55 25 scull/25 drill

7x200 as follows:

#1 - 200 @ 2:40
#2 - 175 @ 2:20 + 25 FL @ :25
#3 - 150 @ 2:00 + 2x25 FL @ :25
...
#7 - 25 @ :20 + 7x25 FL @ :25

175 EZ

50 FL fast (26.0)

75 EZ

Total: 3150

Wednesday 11/7

AM only SCY

300 @ 4:30 swim 4/6/2 turns
4x50 @ 1:00 kick on back 25 rotate kick/25 S-line kick
200 @ 3:15 50 FR/50 BK
4x50 @ 1:00 FR drill
100 @ 1:30 I.M.
4x50 @ :55 25 dr/25 swim 1 each stroke

4x250 @ 3:20 pull w/ buoy + paddles + snorkel D1-4 (3:02, 2:50, 2:41, 2:31)
8x50 @ 1:00 V.S. kick 4 w/ board FR, 4 no board BR
4x150 @ 2:15 pull w/ buoy + paddles + snorkel D1-4 (1:46, 1:40, 1:34, 1:28)
8x50 @ :55 V.S. 4 FR/4 BR

100 EZ

Total: 3700

Tuesday 11/6

PM only SCY

500 swim
5x100 @ 1:30 k/sw/dr/bld

3x
4x50 @ 1:00 drill
2x100 @ 1:45 kick w/ board
400 @ 5:00 D1-3 by round (4:41, 4:29, 4:19)

6x50 @ 1:00 50 R arm only/50 L arm only/50 swim w/ strapless paddles + snorkel

300 EZ

Total: 4000

Friday 11/2

PM only SCY

"Friday Fly Day"

400 swim
400 50 R side kick/50 L side kick FL/100 BK
6x200 @ 2:30 pull w/ buoy + paddles (3 N.S./3 D1-3)

8x100 @ 2:00 25 under H2O FAST/75 cruise FL kick

w/ fins:
400 @ 5:30 100 FAST FL/100 smooth FR
8x100 @ 1:30 50 BLD/50 smooth kick (alternate 2 FL/2 FR)
2x400 @ 5:30 200 smooth FR/200 FAST FL

300 EZ

Total: 5100

Thursday 11/1

PM only SCY

500 warm-up IM (100 FR/100 BK/100 FR/100 BR/100 FR)
5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel focusing on SPL
5x100 @ 1:50 kick FR w/ board
12x50 @ :40 FR aerobic

500 "super 500" w/ opposite fin + opposite paddle
100 EZ

2x500 @ 5:50
2x200 @ 2:30
2x100 @ 1:20
50 FAST

^Descend set by distance

100 EZ

8x25 @ :30 2 aerobic/2 strong focusing on SPL and trying to maintain same stroke count on the fast as I did on the aerobic (11 SPL)

150 EZ

Total: 4800

Tuesday 10/30

PM only SCY

400 swim
400 pull w/ buoy + strapless paddles + snorkel
4x100 @ 1:45 50 kick/50 drill
300 @ 4:45 IM k/dr/sw
3x100 @ 1:30 D1-3 w/ strapless paddles

3x
5x100 kick 4 V.S./1 AE
4x50 swim
RD1: 100s @ 1:50 (fast kick FR w/ board)/50s @ :40
RD2: 100s @ 1:40 (fast kick BR no board)/50s @ :50 4/6/8/10 strokes fast off wall
RD3: (w/ fins) 100s @ 1:30/50s @ :50 25 under H2O/25 cruise

100 EZ

4x150 @ 2:15 rolling IM 100/50 (so #1 was 100 FL/50 BK, etc.), 1 pink/2 red/1 blue pace
2x100 @ 1:45 50 dr/50 swim

300 EZ

Total: 5100

Really sore from lifting yesterday and felt very sluggish in the water.

Monday 10/29

AM (weights only) and PM SCY

AM lift:

2x10
4x8 bench press @ 95/95/105/105 lbs
4x8 lat pullover @ 20 lbs
4x8 shoulder press @ 20 lbs
3x10 row to reach @ 20 lbs
3x10 hammer curls @ 20 lbs
3x10 dips

PM swim:

No PM swim :/

Wife called me away on an urgent errand right as I was about to jump in, so I had to bag practice.

Saturday 10/27

AM only SCY

600 swim
400 IM k/sw/dr/sw

16x50 @ 1:00 IM order by sets of 4
2 drill
2 build

2x
3x100 @ 1:15 D1-3
4x50 @ 1:00 V.S.

4x
400 @ 5:00 IM FAST
200 @ 3:00 EZ
Results: 4:49, 4:48, 4:48, 4:45

8x50 @ 1:00 odd: side kick, even: drill

100 EZ

Total: 5700

Thursday 10/25

PM only SCY

Pilfered from the HVT forums, the following presentation has been edited for time and formatted to fit your screen.

400 swim 100 FR/200 IM k/dr/100 FR
4x100 @ 1:15 D1-4
4x100 @ 1:50 IM kick D1-4
6x50 @ :50 #1,6 EZ FR, #2-5 IM order build to fast

12x50 @ :45 D1-3, 4 EZ

3x
2x75 @ 1:10 DPS
100 @ 1:10 FAST @ 1000 pace (59.2, 58.7, 59.7)
2x75 @ 1:20 25 dr/25 kick/25 dr
100 @ 1:20 FAST @ 400 IM pace (1:04.8, 1:07.9, 1:09.7 --> one each stroke)
:30 rest

4x100 @ 1:30 pull w/ buoy + strapless paddles + snorkel (focusing on body position and roll + catch)

Total: 4000

Wednesday 10/24

AM only SCY + new dryland routine

500 swim 4/6/2 turns
2x250 pull w/ buoy + strapless paddles + snorkel

4x
50 RD1/4 :50, RD2 :55, RD3 :45
100 RD1/4 :1:40, RD2 1:50, RD3 1:30
150 RD 1/4 2:30, RD2 2:45, RD3 2:15
200 RD 1/4 3:20, RD2 3:40, RD3 3:00

RD1/4 kick w/ board on the 50/100/150 and EZ swim on the 200
RD2 swim IM add on by 50, descend distances down to FAST (200 IM was 2:19)
RD3 swim FR, descend distances down to FAST (200 FR was 2:03)

100 EZ

Total: 3100

I then headed over to a gym to do a new dryland workout called D1. It is rather Crossfit-esque. Today was "County Fair" day, where there were roughly 20 exercises to do, :20 on, :10 off.

Tuesday 10/23

PM only SCY

6x100 @ :10 rest 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel
5x100 @ 1:45 50 kick/50 drill

3x
2x50 @ 1:00 drill STRK
4x50 @ :40 aerobic FR
2x25 @ :30 FAST STRK
STRK = IM order by round

3x (w/ fins)
2x50 @ 1:00 kick 25 under H2O FAST/25 on back
4x50 @ :40 kick w/ board build
2x25 @ :30 FAST swim

100 EZ

3x
3x150 @ 2:05 50 FAST/100 aerobic
2x150 @ 2:10 100 FAST/50 aerobic
1x150 @ 2:15 FAST (1:30, 1:30, 1:29)

2x100 @ :10 rest 25 scull/25 kick/50 swim

Total: 7000

Friday 10/19

AM and PM SCY

AM swim:

500 swim 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel
100 side kick

10x50 @ 1:00 kick w/ board 25 cruise/25 FAST

8x200 @ 2:30 add-on FAST FR (#1- 175 cruise/25 FAST, #2- 150 cruise/50 FAST, etc.)
**Held 2:12-2:15 on the first 5, then 2:09, 2:06, 2:02 on the last 3.

200 EZ

Total: 3400

PM swim:

"Friday Fly Day"

500 swim
300 50 kick on back/50 drill FL
500 pull w/ buoy + strapless paddles + snorkel
300 50 drill/50 swim FL

16x75 FL
2 @ 1:20 kick 1 build/1 FAST
1 @ 1:15 drill
1 @ 1:10 D1-4

20x50 @ 1:10
4 @ 1:10 FAST FL kicking 5 lines under H2O off turn
1 @ 1:10 EZ FR

4x150 @ 1:45 w/ fins + paddles D1-4
8x25 @ :25 w/ fins 4 under H2O kick/4 fast FL swim

200 EZ

Total: 4800

Thursday 10/18

PM only SCY

2x
200 swim
200 pull w/ buoy + strapless paddles
200 drill

12x75 w/ strapless paddles
2 @ 1:15 25 R/25 L/25 swim
2 @ 1:00 swim

2x1200 @ :20 rest w/ fins 300 kick/100 swim/200 kick/200 swim/100 kick/300 swim
#1 - kick in S-line, swim 100 FL, 100 FL/100 BK, 100 FL/100 BK/100 BR
#2 - (w/ snorkel) kick on stomach, hands at side, swim FR
5 fly kicks off EVERY wall.

2x
4x50 @ 1:00 4/3/2/1 breaths
8x25 @ :30 V.S. (4 each stroke IM order)

3x (STRK was IM order by round)
300 @ 4:00 D1-3 by round
200 @ 3:00 FR/STRK by 50 (work STRK)
100 @ 1:40 FAST STRK

Results:
300s: 3:26, 3:19, 3:12
100s: 1:01 (FL), 1:10 (BK), 1:09 (BR)

300 EZ

Total: 7400 (!)

Wednesday 10/17

AM only SCY

500 swim 4/6/2 turns
400 pull w/ buoy + strapless paddles + snorkel
200 kick w/ board + fins

10x100 @ 1:10 swim w/ fins aerobic + 5 fly kicks off each wall

9x100 @ 1:45
1 - 50 STRK/50 FR
1 - 25 FR/50 STRK/25 FR
1 - 50 FR/50 STRK
All FR was aerobic and all STRK was IM order in sets of 3.

100 EZ

9x25 @ :30 1 FAST/2 EZ, 2 FAST/ 1 EZ, 3 FAST

175 EZ

Total: 3600

Tuesday 10/16

PM only SCY

500 swim 4/6/2 turns

4x100 @ 1:50 V.S. kick in S-line
4x50 @ 1:00 dr/sw I.M.O.
8x50 @ 1:00 kick w/ board 10 meters in and out of wall FAST
8x25 @ :35 15m kick under H2O FAST

w/ fins:
4x200 @ 2:50 kick w/ 5 FAST FL kicks off each wall
4x100 @ 1:30 swim w/ Trojan Tumbles + 5 FL kicks off each wall
8x50 @ 1:00 25 under H2O + flip turn + 5 fly kicks off wall
8x25 @ :30 swim 3 FAST/1 AE, RD1: FR, RD2: STRK

100 EZ

6x100 @ 1:30 BEST AVG (1:00, :59, 1:00, 1:00, :59, 1:00 for an AVG of 59.6)
4x50 @ :50 2 BK/2 FR
6x100 @ 1:40 BEST AVG (:58, :59, :59, :58, 1:00, :58 for an AVG of 58.6)
4x50 @ :50 25 BK/25 FR
4x150 @ 2:30 pull w/ buoy + strapless paddles + snorkel focus on finishing stroke!
4x50 @ :45 DPS w/ 4/6/2 turns

Total: 6000

Monday 10/15

AM and PM SCY

AM swim:

500 swim 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel

6x75 @ 1:20 kick 25 on back/25 on stomach/25 side kick

6x250 @ 3:45
1 - 200 build + :05 rest + 50 FAST
1 - 150 build + :05 rest + 100 FAST
1 - 100 build + :05 rest + 3x(50 FAST + :05 rest)

16x25 @ :30 R.I.M.O. focusing on technique

150 EZ

Total: 3400

PM swim:

all @ :15 rest:
600 swim (200 FR/100 BK)
400 pull w/ buoy + strapless paddles
2x200 IM
1 - 25 kick/25 drill
1 - 25 drill/25 build

2x
300 @ 4:00 pull w/ buoy + paddles + snorkel descend by round (went 3:15, 3:00)
2x150 @ 2:15 50 kick/50 dr/50 swim
2x200 @ 2:50 100 FR/100 BK D1-2
2x150 @ 2:15 3R/3 full strokes/3L/3 full strokes

4x200 @ 2:20 D1-4 (2:17, 2:12, 2:09, 2:06)

100 EZ

Total: 5000

Friday 10/12

PM only SCY

"Friday Fly Day"

500 swim 4/6/2 turns
10x100 FR
1 @ 1:45 3R/3 Full/3L/3 Full strokes
1 @ 1:20 D1-5 w/ FAST turns

8x150 @ 2:10 100 pull w/ kickboard between legs/50 FAST FR kick w/ board

1x (was supposed to be 2x but I had a recruiting dinner to get to so I only had time for one round)
8x25 @ :40 FAST FL kick under H2O
4x75 @ 1:15 25 drill/50 DPS FL
6x25 @ :35 FAST FL kick under H2O
8x75
1 @ :55 aerobic FR
1 @ 1:10 FAST FL (held :46 - :47)

150 EZ

Total: 4100

Wednesday 10/10

AM and PM SCY

AM swim:

500 swim 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel
100 side kick

4x (did all STRK IM order by round)
4x25 @ :30 kick w/ board STRK
2x50 @ :50 pull w/ buoy + strapless paddles <2 breaths per 25
100 @ 1:40 50 FAST STRK/50 aerobic FR

50 EZ

500 for time (5:29)

150 EZ

Total: 3000

PM swim:

Water Polo practice with my high school guys.