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Swim Workouts

  1. Friday 10/18/13

    Friday 10/18

    AM only SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:20 smooth D1-5 (1:09, 1:07, 1:03, 1:01, :58)
    8x25 @ :30 V.S.
    100 EZ

    2x
    4x75 @ :50 AE
    4x50 @ :45 200 PACE
    100 EZ

    300 swim every 3rd 25 scull
    6x50 @ 2:30 AFAP w/ fins + paddles

    300 EZ

    Total: 3900

    Tough practice this morning. Everything felt labored. The first 4x50 I did FL and went 29.8, 30.1, 30.1, 30.9 and the second round I did FR and went 28.0, 27.9, 27.9, 27.5. With the team out of town this weekend at a meet, I am hoping a day or two rest will do me some good. My whole body, especially my legs, are in need of some R and R.
    Categories
    Swim Workouts
  2. Thursday 10/17/13

    Thursday 10/17

    PM only SCY

    2x
    400 swim every 4th 25 scull
    4x75 @ 1:30 kick/drill/25 under H2O FL kick
    12x12 @ :40 odd: no breath FR, even: scull

    400 EZ

    Total: 2400

    I had to cut practice short today due to a social function I needed to attend with my wife and then picking a recruit up from the airport.
    Categories
    Swim Workouts
  3. Wednesday 10/16/13

    Wednesday 10/16

    "Breaststroke is the Best Stroke"

    PM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + strapless paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill

    5x100 @ 1:20 smooth D1-5 (1:09, 1:06, 1:03, 1:01, :59)
    100 EZ

    2x
    4x75 @ 1:30 BR w/ 1/2/3 pullouts by 25
    8x25 @ :40 BR w/ FR kick
    4x100 @ 1:20 BR swim (RD1: 1:12, 1:12, 1:13, 1:13; RD2: 1:12, 1:13, 1:13, 1:12)
    100 EZ

    100 EZ

    Total: 4700

    Finally I am able to kick breaststroke pain free in my knee. While I tried not to "push" it too much, I did get my HR up on the 100s BR at the end. Was satisfied with my ability to hold my stroke on a tight interval with low rest. The most fatiguing part of the set was actually doing the last 25 of each 75 with 3 pullouts. For me, it was basically 20 yards under water and 1-2 strokes.
    Categories
    Swim Workouts
  4. Tuesday 10/15/13

    Tuesday 10/15

    PM only SCY

    2x
    400 swim
    4x75 @ 1:20 kick/drill/under H2O FL kick w/ fins
    3x100 @ 1:15 D1-3

    6x under H2O returns
    8x25 @ 1:30 AFAP w/ fins (did 4 FR 9.9-10.1, and 4 FL 10.6-11.2)
    100 EZ

    3x100 @ 1:10 pull w/ buoy + paddles (A.R.)
    300 @ 3:45 I.M.
    2x200 @ 2:20 pull w/ buoy + paddles (A.R.)
    2x200 @ 2:30 I.M.
    300 @ 3:30 pull w/ buoy + paddles (A.R.)
    3x100 @ 1:15 I.M.

    100 EZ

    2x
    4x50 @ 1:30 AFAP kick w/ board
    100 EZ

    100 EZ

    Total: 5000

    Really broken down now since Friday AM practice. I have not been able to find sufficient time to recover. Despite that, I went 39.9/41.1/40.0/39.6 on RD1 of the 50s kick doing BR, and 36.1/34.9/35.9/36.2 on RD2 doing FR. On the main set, the problem for me was switching gear. I am a FAST gear changer, but when totally fatigued, I need ~7 seconds to get paddles and a buoy on (and by "on" I mean equipped in such a way that I won't lose them halfway through the distance). I basically had to play catch-up on every active recovery distance, which meant it really wasn't active recovery at all. This included throwing down a 3:09 on the last 300 pull just to get myself back on track. I made EVERY interval, I just had to do most of the set at peak aerobic/anaerobic levels to complete the set. Needless to say, my legs are screaming at me again.
    Categories
    Swim Workouts
  5. Monday 10/14/13

    Monday 10/14

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:20 AE
    8x25 @ :30 V.S.

    4x (odd RDs FR, even RDs BR)
    4x50 @ :45 kick (FR w/ board, BR w/o)
    4x25 @ :30 MAX (FR: 11.6-12.4, BR: 15.2-16.1)
    100 EZ

    8x25 @ :10 rest drill
    200 EZ

    Total: 3700

    PM swim:

    2x
    300 swim
    4x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O FL kick on back

    8x50 @ :50 D1-4, 5-8

    3x200 @ 2:30 2nd/4th 50 STRONG (2:05, 2:05, 2:06)
    4x150 @ 2:00 2nd 75 STRONG (1:37, 1:34, 1:35, 1:35)
    5x100 @ 1:10 1st/4th 25 STRONG w/ fins (1:00s on all 5)
    100 EZ
    4x50 @ 2:00 N.S. swim w/ paddles NO BREATH (basically cruise a 25, sprint a 25)
    25 FAST w/ power tower + fins + paddles AFAP (bucket was filled almost to top ~100 lbs)
    25 EZ

    200 EZ

    Total: 4650

    This afternoon was a little bit of mix and match. The 3x200/4x150/5x100 was the middle distance set and was actually two times through. After round 1, however, I joined two other guys in the "mini sprint" workout (which was also two times through as written, but we ran out of time to finish). My legs are screaming at me from a combination of Friday AM, a double-header soccer game Sunday afternoon, and the fast kicking from this morning.
    Categories
    Swim Workouts
  6. Friday 10/11/13

    Friday 10/11

    AM only SCY

    400 swim
    300 pull w/ buoy + snorkel
    200 kick w/ board
    100 I.M. drill
    8x25 @ :40 V.S.

    Today was stations, I am listing them numerically, however I went 2-3-4-1.

    #1
    5x50 @ 3:00
    - done as 12.5 dive sprint/ :10 rest/25 FAST/ :10 rest/12.5 sprint to finish

    #2 (the worst set)
    4x75 @ 2:30
    - done as 8 air squats/25 under H2O FL kick/10 air squats/25 under H2O FL kick/12 air squats/25 under H2O FL kick

    #3
    5x50 @ 2:00 w/ power rack + paddles + fins
    - done as 25 FAST/25 EZ

    #4
    5x150 @ 2:00 pull w/ buoy + paddles breathing 3-2-1 times by 25

    200 EZ

    Total: 2950

    High intensity low yardage practice this morning. I am in New Orleans Friday to Saturday as UALR takes on Tulane in the first dual meet action of the season. My legs are still seizing up from the 4x75 station.
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    Swim Workouts
  7. Thursday 10/10/13

    Thursday 10/10

    PM only SCY

    2x
    300 swim (every 4th 25 scull)
    8x50 @ 1:00 odd: kick/drill, even: drill/build I.M.O.
    4x75 @ 1:30 kick/drill/25 under H2O w/ fins

    Total: 2000

    Have a college recruiting function to attend tonight so I had to swim on my own and only had about 45 minutes to get basically this "warm-up" done. Not much, but I was just thankful I had a chance to touch the water today.
    Categories
    Swim Workouts
  8. Wednesday 10/9/13

    Wednesday 10/9

    PM only SCY

    2x
    5x100 @ 1:20 (RD1: AE, RD2: D1-5)
    4x75 @ 1:30 kick/drill/under H2O kick w/ fins
    4x50 @ 1:00 kick w/ board

    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on stomach w/ fins
    200 @ :30 rest pull w/ buoy + snorkel
    8x25 @ :25 FR kick w/ board + snorkel
    200 @ :30 rest pull w/ buoy + snorkel
    300 FR kick w/ board MAX EFFORT (4:32)
    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on back w/ fins
    200 @ :30 rest pull w/ buoy + snorkel

    200 EZ

    Total: 4000
    Categories
    Swim Workouts
  9. Tuesday 10/8/13

    Tuesday 10/8

    "A Whole New World..."

    PM only SCY

    2x
    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O kick w/ fins
    4x100 @ 1:20 pull w/ buoy + paddles + snorkel

    The next 3 sets were all done one right after the other. They were all written on the board, so there was no break. We went from one right into the next.

    40x25 @ :40 FL w/ fins (did 20 with normal fins and 20 with a monofin)
    #1 - "flick" drill
    #2 - 3K/1P
    #3/4 - under H2O FL kick

    2x
    4x25 @ :30 10 yards "spin drill"
    8x50 @ 1:00 25 swim/25 under H2O FL kick on back**

    2x
    4x25 @ :30 BR w/ FR kick
    8x50 @ :50 BR swim w/ 2x pullouts

    7x200 @ 2:30 pull w/ buoy + paddles + snorkel (A.R.)

    Total: 6400

    ** So this afternoon I managed to reverse 25 years of swimming training (and almost 29 years of physiological training) in one moment. On the backstroke set, I was having trouble making 25 yards underwater on my back because I kept blowing all my air out my nose by the 15M mark. I never had those big lips to push up and cover my nose (have some backstroker friends who swear by this method). My brain was programmed to blow out the nose when I was inverted in the water. In an "A-HAH" moment, I actually tried to override this programming, and to my astonishment, managed to shut off the "leaking gas valve". After that, making the 25 on my back was just a matter of holding my breath, and THAT I am thankful to say, is two decades of swimming training that cannot be reversed! I now feel like a whole new world of possibilities are open to me, now that I can hold my breath equally as well on my back as on my stomach!
    Categories
    Swim Workouts
  10. Monday 10/7/13

    Monday 10/7

    PM only SCY

    2x
    300 swim
    8x25 @ :40
    odd: scull
    even: under H2O FL kick
    8x50 @ :50 D1-4, 5-8

    8x25 @ 1:30 FR swim AFAP w/ fins (ranged from 10.0-10.2)
    100 EZ

    2x
    4x100 @ 1:35 FR kick w/ board
    8x25 @ :45 BEST AVG FR kick w/ board
    4x100 @ 1:20 swim w/ fins 2nd and 4th 25 FAST

    200 EZ

    Total: 4300
    Categories
    Swim Workouts
  11. Saturday 10/5/13

    Saturday 10/5

    "Bob Courtway Invitational Day #2"

    PM only SCY

    600 (200 swim/100 kick)
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :20 rest D1-4, 5-8 no breath on FL/FR, 3 pullouts on BR
    100 EZ

    2x
    25 dive fast
    25 EZ

    200 EZ

    50 FR - 23.45

    Slipped on my start and scraped the bottom of my foot pretty bad. Other than that, not bad. The breath control work I have been doing really kicked in. Took one breath (but right off the turn, so BAD CALVIN, BAD!) the whole race and did not feel winded afterwards. Not bad for doing almost no fast twitch sprint work yet in practice!

    200 I.M. - 2:11.52 (27.32/35.67/37.25/31.28)

    I know I should take every opportunity to RACE, but after the 50 FR, I just basically enjoyed myself for the rest of the afternoon and just "swam" my races. This was a perfect example. No turnover on backstroke, no real zip on the fly and breast, and no closing speed coming home. I need to focus harder on I.M. days!

    100 BR - 1:05.09 (30.76/34.33)

    Not a BAD race, but not that great either. Probably should have swam the 200 BR on Friday instead of the 500 FR, as this 100 basically felt (and according to the coach, looked) like I was taking out a 200. I actually have little doubt if I had done the 200 BR AFTER the 100, I would have had a faster 100 split going out. Again, the lack of feel I had for breaststroke can be attributed to very little refined fast stroke work yet in practice. As I was reminded, this meet comes on the one month anniversary of the team starting to train again.

    Add in about 1000 assorted warm up and warm down. I skipped the 50 BR/100 FR because the meet was dragging on (I HATE swimming afternoon sessions). Also props to Doug Martin who threw down a sterling 23.53 in the heat before me!

    Total: 3000 (+/- a 100 or so)

    Updated October 7th, 2013 at 09:24 AM by Calvin S

    Categories
    Swim Workouts
  12. Friday 10/4/13

    Friday 10/4

    "Bob Courtway Invitational Day #1"

    PM only SCY

    600 (200 swim/100 kick)
    8x50 @ :50 odd: k/dr, even: dr/sw
    4x75 @ 1:00 descend by 25s each 75
    2x
    25 dive sprint
    25 EZ

    200 EZ

    200 FL - 2:06:88 (27.58/31.30/32.90/35.10)

    Holy crap, not sure what happened on that last 50. It did NOT feel like I died that hard. I felt "labored" going out, like I had no easy speed. Overall not a bad swim. Was hoping to be 2:03 or better, which if I had paced the last 50 like the rest of the race, would have been no problem.

    500 FR - 5:10.61 (58.0/1:02.8/1:02.9/1:03.5/1:03.2)

    Really would have liked to have been under 5:00 already, but that might have been wishful thinking this early in the season. Never really felt like I got going in the race. It didn't help that this was the last event, and I was in the last heat, and When I dove in the water it was after 10:00 pm. Past my bedtime and still hadn't swam yet! I also had to sit through hours of 200 BK/200 BR/500 FR between events. I am making excuses, I know, but all in all, I will take this swim for what it is: a sign I am most certainly NOT in the best race shape yet.

    Add in about 1900 assorted warm up and warm down between events.

    Total: 4200
    Categories
    Swim Workouts
  13. Thursday 10/3/13

    Thursday 10/3

    "Putting the 'R' in 'Recovery'"

    PM only SCY

    2x
    300 swim
    4x75 @ 1:30 k/dr/under H2O kick by 25 w/ fins
    300 pull breathing 2-4-6 by 50 w/ buoy + strapless paddles

    3x
    300 pull every 3rd 25 NO BREATH w/ buoy + strapless paddles
    4x25 @ 1:30 AFAP w/ fins

    10x150 swim w/ fins breathing 2-4-6 by 50
    3 @ 2:00
    3 @ 2:10
    4 @ 2:15

    200 EZ

    Total: 4700

    The 300 pull every 3rd length 0 breath was probably one of the toughest breath control exercises I have ever done. I am pretty good at holding my breath, but especially coming off the sprint 25s on rounds 2 and 3, it was a close call. The no breath 25 I also executed turn-to-turn, meaning I came into the wall without a breath, flipped, did the 25, then flipped again and took 1-2 strokes before breathing again. I was slowed down somewhat by the use of the strapless paddles, but I wanted to go easy on the shoulders today. On the 25s I did half of them fly and half free. Most of the FL were 10.9-11.1, with the fastest being a 10.6. For the FR, I was mainly 10.0-10.2, with a 9.9 and a 9.7 also to my credit. First meet of the season starts tomorrow evening. Friday is the "distance" day, and I am entered in the 200 FL and 500 FR. Saturday I am swimming 50/100 FR, 50/100 BR, and the 200 I.M.
    Categories
    Swim Workouts
  14. Wednesday 10/2/13

    Wednesday 10/2

    PM only SCY

    300 swim
    300 pull w/ buoy + paddles
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x25 @ :40 V.S.
    100 EZ

    Did about 8-10 "drag races" after warm up (15M ---> wall sprints) some swim FR, some swim STRK, some swim w/ fins.

    2x200 @ 2:30 1st 50 STRONG
    3x150 @ 1:50 2nd 50 STRONG
    4x100 @ 1:20 AE

    250 EZ

    Total: 3000

    My shoulder was really sore from yesterday's I.M. and so I cut the workout short. I had meant to ice last night but then I forgot and paid the price at practice today.
    Categories
    Swim Workouts
  15. Tuesday 10/1/13

    Tuesday 10/1

    PM only SCY

    2x
    400 swim
    4x75 @ 1:20 drill/kick/under H2O kick by 25 w/ fins
    3x100 @ 1:15 swim w/ paddles

    2x
    4x75 @ 2:00 kick w/ board trying to beat best 100 time (57.8, 59.0, 58.4, 1:00.1 --> I did RD1 FR kick, RD2 BR kick but no times for RD2)
    4x25 @ :45 FAST FL kick under H2O
    100 EZ

    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    2x200 @ 2:30 I.M.
    3x100 @ 1:15 I.M.
    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    200 @ 2:30 I.M.

    200 EZ

    Total: 5100
    Categories
    Swim Workouts
  16. Monday 9/30/13

    Monday 9/30

    PM only SCY

    2x
    300 swim
    8x50 @ 1:00 25 drill/25 swim
    4x75 @ 1:20 25 kick/25 swim/25 under H2O kick w/ fins

    8x25 @ :40 V.S.
    100 EZ

    4x (I.M.O. by round)
    100 @ 2:00 25 FAST/75 AE
    100 @ 2:00 50 FAST/50 AE
    100 @ 2:00 75 FAST/25 AE
    100 @ 2:00 FAST (59.8, 1:08.0, 1:07.4, 56.2)

    200 EZ

    20x100 @ 1:10 swim w/ paddles + fins + snorkel focus on technique
    200 EZ

    Total: 6300
    Categories
    Swim Workouts
  17. Friday 9/27/13

    Friday 9/27

    PM only SCY

    2x
    400 swim
    4x50 @ 1:00 kick/drill by 25
    8x25 @ :40 under H2O kick w/ fins

    100 EZ

    4x
    150 @ 1:40 AE (1:34, 1:35, 1:37, 1:37)
    150 @ 2:00 D1-4 (1:45, 1:43, 1:42, 1:40)
    150 @ 2:30 BEST AVG (1:30, 1:29, 1:29, 1:28)

    100 EZ

    3x
    100 @ 1:05 AE (1:02, 1:03, 1:05 <--- oops, pacing was off on this one :/ )
    100 @ 1:20 D1-3 (1:09, 1:08, 1:07)
    100 @ 1:40 BEST AVG (:57, :56, :56)

    200 EZ

    Total: 4700

    Couldn't finish the whole practice because I have recruits in town. What you see is what I did. I missed two additional rounds of the 100s and some 50s after that. At least I didn't have any issues with wake today, so I was able to get out after it on the best average. I was definitely feeling sore, however, from all the pull/paddle swimming yesterday.
    Categories
    Swim Workouts
  18. Thursday 9/26/13

    Thursday 9/26

    PM only SCY

    "Will the real recovery workout please stand up?"

    2x
    300 @ 5:00 swim w/ under H2O turns
    4x50 @ 1:00 25 stir-the-pot drill/25 swim
    8x25 @ :40 under H2O kick w/ fins
    3x100 @ 1:15 FR swim

    10x300
    4 @ 3:45 pull w/ buoy + paddles + snorkel (3:22, 3:17, 3:15, 3:13)
    4 @ 3:30 swim w/ paddles (3:15, 3:13, 3:19, 3:14)
    2 @ 3:30 N.S. (3:20 [1:41/1:39], 3:10 [1:36/1:34])

    12x50 @ 2:00 w/ fins
    #1 - 12.5 FAST
    #2 - 25 FAST
    #3 - 35 FAST
    #4 - ALL FAST

    200 EZ

    Total: 5800

    I know I said I would chalk up Tuesday's "dud" workout to recovery, but this was more in my "recovery wheelhouse". Looked at the practice on paper and thought I would really try to get after the last couple 300s, but 2400 yards with paddles really messes with your catch once you drop them. As evident from the first 300 N.S., it took 300+ yards just to get the feeling back in my hands!
    Categories
    Swim Workouts
  19. Wednesday 9/25/13

    Wednesday 9/25

    PM only SCY

    "SO I HEARD YOU LIKE KICKING PART II"

    3x
    300 swim
    8x25 @ :10 rest scull w/ snorkel
    4x50 @ 1:00 kick D1-4

    8x25 @ :40 V.S.
    100 EZ

    10x25 @ :20 FL (:15s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BK (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BR (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)

    100 EZ

    The following was ALL FR kick w/ a board, and ALL FAST:
    25 @ 1:00 (:18)
    50 @ 1:30 (:39)
    75 @ 2:00 (:59)
    100 @ 2:30 (1:23)
    125 @ 2:45 (1:56)
    150 @ 3:15 (2:21)
    175 @ 4:00 (2:43)
    200 @ no interval (2:51)

    100 EZ

    Total: 4850

    Fell off a little bit on the 150 and 175 kick, but my main goal was to be under 3:00 on the last 200. Had to blast the first 100 (1:24) to get out fast enough, but it is clear my kicking has improved, because I came home in 1:27, a lot faster than I expected. My legs are burning just a little bit right now.
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    Swim Workouts
  20. Tuesday 9/24/13

    Tuesday 9/24

    PM only LCM

    400 swim

    6x50 @ :50 swim w/ strapless paddles + snorkel
    4x100 @ 2:00 FR kick w/ board
    300 @ 4:20 swim last 25 FAST w/ fins
    6x50 @ :50 swim w/ strapless paddles + snorkel

    100 EZ

    Total: 1800

    Between coaching the college team, a high school team, and a late high school coaches meeting tonight, I only managed a short swim. I'll chalk this one up in the "recovery" column!
    Categories
    Swim Workouts
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