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  1. Friday 7/20/18

    AM SCY Solo @ LRRC "FRY-day Fly Day"

    It is now 96 degrees with a heat index of 109. It was already well over 90 when I got in to swim a little after 9:00 am. The club team was hogging every lane in the LCM pool so I went SCY, but that pool's temperature was probably 85-86. Needless to say, I was equal parts baking and boiling this morning.

    2x
    300 swim every 4th 25 scull
    4x75 @ 1:20 k/dr/UW w/ fins
    3x150 @ 2:00 D1-3
    #1 - 50 FL/100 FR
    #2 - 50 FR/50 FL/50 FR
    #3 - 100 FR/50 FL

    24x25
    4 @ :40 FL kick w/ BD
    4 @ :30 FL swim SMOOTH
    4 @ :40 FL drill (6 kick/underwater recovery drill)
    4 @ :30 FL swim BUF
    4 @ :40 15M FAST FL kick UW/EZ to wall
    4 @ :30 FL swim FAST

    300 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. Wednesday 7/18/18

    AM SCY Solo @ LRRC "You've been...thunderstruck!"
    PM LCM Solo @ LRRC "Hypoxic 'til you get sick"
    CORE7 post PM swim

    AM swim:

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD

    50 @ 1:00 fist drill w/ SNKL
    **Was starting 4x50 "Progressive Freestyle" when a lifeguard told me she had heard thunder and cleared the pool

    Total: 1650

    PM swim:

    800 (200 FR swim/200 I.M. k/dr by 25/200 FR swim/200 I.M. dr/sw by 25)

    4x200 @ 3:00 D1-4 2nd/4th 50 4 breaths max pull w/ paddles (2:44, 2:43, 2:40, 2:35)
    8x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH swim w/ fins

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 EZ FL kick w/ fins + BD

    Total: 3000

    CORE7:
    3x (:30 between exercises RD1, :20 between RD2, :10 between RD3)
    -weighted crunch/weighted sit-up w/ 12# db (:30 each exercise, reverse order on RD3)
    - leg lift to weighted crunch w/ 12# db
    - single leg v-ups (RD1), single leg v-ups/full v-ups (:30 each RD2/RD3) w/ 25# plate
    - elevated knee tuck (RD1), elevated knee tuck/hip extensions (:30 each RD2/RD3) w/ 25# plate (knee tucks only)
    - windshield wipers
    - half burpee w/ 4 mountain climbers each leg (RD1), full burpee w/ 4 mountain climbers each leg (RD2), full burpee + extra push-up w/ 2 mountain climbers each leg (RD3)
    - plank rotations (RD1), plank rotations/plank leg lifts (:30 each RD2), plank rotations (RD3)
    1:00 REST
  3. Workout 07/17/18: evening

    by , July 17th, 2018 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise
    300 pull with snorkel

    2 x
    - 50 long and strong :10sr
    - 100 build :20sr
    - 50 long and strong :10sr
    - 150 fast last 50 :20sr
    - 200 loosen

    4 x 50 warmdown
    [Masters/Rec/2200 yds/50 min]
    ==========================
    Categories
    Swim Workouts
  4. Tuesday 7/17/18

    AM LCM Solo @ LRRC "It's a long way to the top, if you wanna rock 'n' roll..."

    2x
    300 swim w/ SNKL (75 FR/25 scull)
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:15 D1-2 breathe 2-4-6 by 50 w/ SP

    2x
    300 @ 3:45 FAST (3:42, 3:39)
    250 @ 3:45 A.R.

    4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL

    3x
    200 @ 2:30 FAST (2:23, 2:24, 2:24)
    150 @ 2:30 A.R.

    4x50 @ 1:00
    1 - DPS (to get to the other end and get fins + SNKL)
    3 - FL kick H.A.S. w/ fins + SNKL

    4x
    100 @ 1:15 FAST (1:08, 1:07+, 1:07+, 1:07-)
    50 @ 1:15 A.R.

    150 EZ w/ fins + SNKL (50 kick/100 swim)

    Total: 5100

    Felt great today. I think a lot of it had to do with swimming at 10:00 AM instead of 3:30 PM, so it was about 10-12 degrees cooler outside. I was also in lane 1, and while I dislike the end lanes (the ladders bug me), it was also the last shaded lane at that time of day. Swam the whole 90 minutes (way more efficient today!) in the shade, so the water temperature was several degrees cooler.

    Updated July 17th, 2018 at 03:37 PM by Calvin S

    Categories
    Swim Workouts
  5. Monday 7/16/18

    PM LCM Solo @ LRRC "More Talkin', Less Swimmin'"

    2x
    400 swim
    6x50 @ 1:00 w/ fins
    odd: kick
    even: B&A drill
    3x100 @ 1:20 swim w/ SP + SNKL
    RD1: 1:15, 1:17, 1:17
    RD2: 1:16, 1:14, 1:14

    4x100 @ 2:20 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x50 @ 1:30 FR kick BEST AVG w/ BD (:42-, :42, :42-, :43+)
    100 EZ

    Total: 3100

    A little disappointed in myself today because I was not very efficient with my time. I was at the LRRC for 90 minutes and only got 3100 done, because I spent a lot of time chatting with the other swimmers who came and went.
    Categories
    Swim Workouts
  6. Saturday 7/14/18

    PM LCM Solo @ LRRC "LCM kicking is the pits"

    400 swim 4/6/2 turns
    4x150 @ :15 rest k/dr/sw w/ fins + SNKL

    6x50 @ 1:05 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:44)
    6x50 @ 1:00 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:41)
    6x50 @ :55 FR kick w/ BD
    200 @ 3:30 swim 2nd/4th 50 4 BREATH MAX (2:37)
    **D1-3 on 200s

    200 EZ

    Total: 2700
    Categories
    Swim Workouts
  7. Workout 07/14/18: morning

    by , July 14th, 2018 at 04:55 PM (Maple Syrup with a Side of Chlorine)
    I had a quick recovery workout on Tuesdays, primarily because the age group team in town hosted a swim meet without telling us ahead of time. Did 1200 yds in about 20 minutes.

    I took today off from work to attend a wedding on my wife's side of the family, but was able to get in the water before heading out. Here's what we did...

    200 swim/100 kick/200 pull

    4 x 100 on 1:50 swim [1 ez,1 fast] - did back then IM
    1 x 50 ez kick
    4 x 150 on 3:30 pull [descend] - I did 200s with snorkel
    1 x 50 ez kick
    4 x 75 on 1:30 [1 ez,1 fast] - did k-s-p with fast swim = RIM order
    1 x 50 ez kick
    4 x 50 on 1:00 [even]
    1 x 50 ez kick
    [Masters/Rec/2400 yds/60 min]
    ====================

    I added some in the main set because I needed to skip out on the 300 warmdown. Felt good on the 200's and hit 2:29, :28, :28, :26 so pretty much hit the descend. I am sure that I will get some dancing moves in later at the reception
    Categories
    Swim Workouts
  8. Friday 7/13/18

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

    600 swim w/ 4/6/2 turns

    8x200 @ 3:10
    4 pull w/ SP + SNKL
    4 swim add-on FL to front w/ fins (1:06/1:08 for a 2:14 on the 200 FL)

    8x100 @ 1:40
    4 pull w/ SP + SNKL
    4 swim add-on FL to back w/ fins (1:01 on the 100 FL)

    100 EZ

    Total: 3100

    **I did the same sets as Trip, but he was doing FR. I chose to do the 200s/100s pull and FL w/ fins
    Categories
    Swim Workouts
  9. Wednesday 7/11/18

    PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
    CORE7 before swim

    Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

    CORE7:

    RD1:
    - side twists w/ band (1:00 each side)
    - front punch w/ band (1:00 each arm)
    - bear crawl burpees
    - side plank w/ band pull (1:00 each side/arm)

    RD2:
    - sit up to press w/ 2x10# db
    - low plank w/ alternating super man arms
    - sit up to twist w/ 2x10# db
    - high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
    - kettle bell swings w/ 25# kb
    - full body crunch w/ 25# kb
    - side plank w/ rotations w/ 10# db (:30 each side)

    RD3:
    - side plank w/ rotations w/ 10# db (:30 each side)
    - full body crunch w/ 25# kb
    - standing elbow to high knee w/ 10# kb (1:00 each leg)
    - high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
    - sit up to twist w/ 2x10# kb
    - high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

    Swim:

    600 swim w/ paddles + fins + SNKL

    5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
    50 @ 1: 30 EZ
    5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
    ** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

    300 EZ

    Total: 2500
  10. Tuesday 7/10/18

    PM LCM Solo @ LRRC

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

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x100 @ 2:30 "Rouse 100s" w/ fins (added a flip turn transitioning from 50 smooth kick to 35 UW)

    All pull w/ paddles N.S.:
    400 @ 5:40 (4:57, 2:33/2:24)
    300 @ 4:15 (3:40, 1:52/1:48)
    200 @ 2:50 (2:24, 1:15/1:09)
    100 @ 1:25 (1:09, :35/:34)

    12x50 @ 1:00 FL kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  11. Monday 7/9/18

    PM LCM w/ Trip and Solo @ LRRC "Back in the saddle again"

    6x100 @ 1:40 swim, kick 12.5M off each wall

    3x
    200 @ 3:20 kick w/ fins on back
    4x50 kick w/ fins + BD STRONG
    RD1 @ :50
    RD2 @ :45
    RD3 @ :40

    200 EZ

    Total: 2000

    Updated July 9th, 2018 at 10:48 PM by Calvin S

    Categories
    Swim Workouts
  12. Sunday 7/8/18

    AM + PM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #3"

    400 swim (100 FR/100 BK)
    3x100 @ :15 rest k/sw/dr/bld
    4x50 @ :55 D1-2 in pairs (:34, :34, :31, :32)
    100 EZ

    200 FR - 2:13.14 (1:03.07/1:10.07) - Not a great race. Felt too rushed on the first 75 meters. I also blew out my LZR jammer about 10 minutes before the race, so I did this event and the 400 FR in my Nike brief.

    500 EZ

    **Intermission**
    The 400 FR had its own separate session at 1:00 pm today. I met up with my family for breakfast after the 200 FR and then went back to the pool to stretch and warm up again for the 400.

    200 swim
    4x50 @ :10 rest
    odd: k/dr
    even: dr/bld

    2x50 @ 1:00 @ 400 PACE
    200 SMOOTH focusing on good strong kick outs and break outs.

    400 FR - 4:39.92 - (31.5/34.8/35.6/35.8/35.9/35.2/36.2/34.6) - While it didn't feel as great as the 800 on Friday (nothing else felt as good as that all weekend!), I was pleasantly surprised by how well the race went. I wanted to definitely be under 4:40 since I was out in 4:40 in my 800, but given the way my 200 felt this morning, I was a little apprehensive going into the race. If the 800 was my hardest event I did all weekend, today was easily the hardest day. Racing a 200/400 FR double in what was basically one elongated session, and the final day of the meet, was very taxing. If I could do it all over again I might have bagged the 200 FR to be more rested for the 400, but whatever, a lifetime best is still a lifetime best!

    Total: 2800

    SHOUT OUT: Trip Strauss, who came to watch Marvin Schwartz (and maybe me?) swim the 400. He was gracious enough to be my backup timer as well. I wish you could have been racing the event with me, Trip

    Updated July 9th, 2018 at 10:44 PM by Calvin S

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events
  13. Saturday 7/7/18

    AM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #2"

    600 swim (200 FR/100 BK)
    6x50 @ :10 rest
    odd: k/dr
    even: dr/sw

    2x100 @ 1:30 PINK/RED
    4x25 @ :35 V.S.
    100 EZ

    100 FR - 58.80 - A good race, but not a great race. I spun my wheels too much on the opening 50, and I switched to breathing every 4th stroke too early on the second 50. I also got caught up in what the swimmer next to me was doing instead of swimming my own race.

    200 BK - 2:39.33 (1:16.57/1:22.76) - This was my throw-away event. I just wanted to see what I could go in a race I don't normally swim, while being shaved and tapered. Man do I not like backstroke!

    Add in about 1400 assorted warm up and warm-down during the course of the meet.

    Total: 3000
  14. Wednesday 7/4/18

    PM LCM Solo @ LRRC

    400 swim
    300 pull w/ paddles + SNKL
    200 FL kick w/ fins + BD
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:30 D1-3 to 800 PACE (1:22, 1:18, 1:13)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 swim

    100 (15M DIVE fast breakout/85 EZ)

    Total: 1600
    Categories
    Swim Workouts
  15. Tuesday 7/3/18

    PM LCM Solo @ LRRC "Broken Swim Day"

    300 swim (100 FR/100 BK/100 FR)
    4x50 @ 1:05 FR kick w/ BD
    6x50 @ :50 D1-3 in pairs (:37, :37, :34, :34, :31, :32)
    200 EZ

    "Broken 400 FR" (w/ B70 Neuro Comp full body suit)
    150 @ :20 REST (1:39.79)
    100 @ :15 REST (1:07.61)
    3x50 @ :10 REST (33.42, 33.86, 32.15)

    Time: 4:27.13

    14x50 @ :50 SMOOTH

    Total: 2100

    Shout out: Trip, for pausing his workout to time me!
    Categories
    Swim Workouts
  16. Workout 07/03/18: evening

    by , July 3rd, 2018 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    200 free-100 kick-200 pull
    4 x 25 burst and cruise

    3x
    - 200 pull on 3:30
    - 4 x 50 swim on 1:00
    - 4 x 25 on :30
    - Master's minute

    4 x 50 on 1:10 Fast walls
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ===========================
    Fun set that knocks out 500 repeats. I generally would do 250s pull but with the meet on Sunday I just went as written.
    Categories
    Swim Workouts
  17. Monday 7/2/18

    PM LCM w/ Trip Strauss @ LRRC

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

    12x100 @ 1:45
    3 pull w/ paddles breathe 2/4, 4/6, 6/8 by 50
    3 swim w/ paddles 12.5M kick out off each wall breathe every 4
    3 swim w/ fins 25 UW/50 smooth swim/25 swim no breath
    3 D1-3 to RED (1:20, 1:14+, 1:09)

    200 EZ

    Total: 2000

    Did not come into practice today with a definite game plan, so I just joined Trip who was doing a hypoxic set. I spiced it up by adding toys and a little descending to get my HR up, but other than that I took it easy on the first full day of taper :P

    Updated July 2nd, 2018 at 08:25 PM by Calvin S

    Categories
    Swim Workouts
  18. 06/30/18: morning

    by , June 30th, 2018 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    Good practice today with Greg, Jim, and Kevin. Lindsay from the Granite State Penguins in NH also dropped in.

    200 swim/100 kick/200 pull
    6 x 50 on 1:05 - even pace

    300 [150 pull, rest :15, 150 swim - swim faster than pull]
    100 [4 x 25 on :30 - smooth]
    200 [100 pull, rest :15, 100 swim - swim faster than pull]
    100 [4 x 25 drills]
    100 [50 pull, rest :10, 50 swim - swim faster than pull]
    100 kick
    300 swim - long and strong

    4 x 75 as warm down [kick-swim-pull]
    =======================
    [Masters/Rec/2300 yds/60 min]

    It's been a busy week with my oldest brother and his family visiting from Washington State. He swam at UMass in the early '90s and usually hops in for a once a year workout but opted out. Today we are gather with other family for a small reunion, and it happens that today is also the 23rd anniversary of my mom passing away. It's nice to have extended family in town to help share some stories of the past. We had a nice visit with my aunt from Boston on Thursday as well.

    Here is a picture from the old homestead, with the farmhouse where my dad grew up to the left. I grew up about a quarter-mile way closer to the farm.

    Updated July 2nd, 2018 at 08:57 PM by rxleakem

    Categories
    Swim Workouts
  19. Saturday 6/30/18

    AM LCM Solo @ LRRC "800 pacin' to 100,000 meters"

    2x
    300 swim (100 FR/50 BK)
    2x150 @ 2:20 k/dr/sw w/ fins + SNKL
    6x50 @ :55 swim D1-3 in pairs w/ SP

    3x100 @ 1:25 D1-3 to 800 PACE (1:18, 1:16, 1:14)
    100 EZ
    3x100 @ 1:30 @ 800 PACE +1 (1:14+, 1:15, 1:14+)
    100 EZ
    3x100 @ 1:35 @ 800 PACE (1:12+, 1:14, 1:13+)
    100 EZ
    3x100 @ 1:40 @ 800 PACE -1 (1:11, 1:12+, 1:11+)

    200 EZ kick w/ fins + BD

    Total: 3500

    Well my pacing was sort of all over the place, so not sure how to read that. On the other hand, I hit 100,000 meters for the month of June. Definitely time to taper!
    Categories
    Swim Workouts
  20. Thursday 6/28/18

    PM LCM Solo @ LRRC
    P90X post swim

    400 swim (150 FR/50 BK)
    100 kick FL H.A.S. w/ fins + SNKL
    300 swim (100 FR/50 BK)
    200 kick w/ fins + SNKL (50 FR S-line/50 FL H.A.S.)
    200 swim (50 FR/50 BK)
    300 kick w/ fins + SNKL (100 FR S-line/50 FL H.A.S.)
    100 BK swim
    400 kick w/ fins + SNKL (150 FR S-line/50 FL H.A.S.)

    4x150 @ 2:30 BK k/dr/bld w/ fins
    8x25 @ :30 V.S. (4 BK/4 FR)

    4x200 @ 2:40 pull w/ paddles + SNKL (2:31, 2:30, 2:31, 2:31)
    100 EZ

    Total: 3700

    P90X

    2x
    2x
    :40 high knees
    :40 jack-ups w/ 10# MB
    :40 side shuffle (alternate shuffle with and shuffle without 10# MB)
    :40 mountain climbers (hands on MB)
    1:00 REST

    2x
    :40 goblet squat (wide stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 left lung w/ 2x 10# DB
    :20 hold left lunge w/ 2x 10# DB
    :40 right lunge w/ 2x 10# DB
    :20 hold right lunge w/ 2x 10# DB
    :40 goblet squat (narrow stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 side lunge drops left side
    :40 side lunge drops right side
    1:00 REST

    3x
    :45 L-raises w/ 8# DB
    :45 RD1: push-ups, RD2: swimmer (tricep) push-ups, RD3: tricep dips
    :45 to complete: 7x bicep curls hip to waist, 7x bicep curls waist to hips, 7x bicep curls full range of motion (hip to chest)

    1:00 shoulder raises (alternating arms in front, arms to side) w/ 10# DB
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