View RSS Feed

All Blog Entries

  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. 5/7-5/8/19 Workouts

    by , May 8th, 2019 at 08:45 AM (Swimming Through Jello)
    Tuesday, 5/7/2019 CrossFit PM Workout

    Warmup - stretching, plyos, running, PVC warmup

    Strength - A) Split Jerk - 95/2, 135/2, 165/2, 185/2, 205/2
    //A little rickety, but better than I expected for this point in the comeback.

    B) Bent-over Row - 115/8,8,16

    Conditioning - 3 rounds
    15 hand release pushups
    9 pullups (butterfly)
    200m run
    4:52

    //Super ran out of gas by the end. Lungs have a lot of catching up to do.

    Wednesday, 5/8/2019 CrossFit Workout

    Warmup - plyos, KB warmup

    Strength - Deadlift - 135/5, 185/3, 225/2, 275/2, 295/2, 320/2
    //Went up really, really slow, but it went up. So I'm not quite back at square one, but not too far off. My first CF workout (and first time deadlifting) 7 years ago I maxed out at 285 for a single.

    Conditioning - EMOM 12
    1 - 15 KB goblet squats 53#
    2 - 12 cal assault bike
    3 - 6 DB push press per arm 40#
    //Scaled down from the prescribed weights but still almost died.

    I figured some goals I have for next winter/spring season. Partly extra motivation on the comeback trail here, partly to guide my training over the next year. I don't know why I'm doing this to myself but I'd like to get some of my middle distance chops back. So, in that vein, my goals for next year (hopefully Spring Masters Nationals?) are sub-2:00 200 fly and sub-2:10 200 breast. Two more barriers I never really had a chance to break in college. We'll see how it goes.
    Categories
    Uncategorized
  3. 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
  4. 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
  5. Monday 05062019

    by , May 6th, 2019 at 02:21 PM (aztimm's training blog)
    Monday AM solo swim @ Sendero Springs (SCY)

    1500 w/u various

    100 kick, w/board + fins

    2 x 125 (25 drill/25 free/25 stroke/25 free/25 drill)
    25 easy free w/fins
    25 fast fly

    2 x 125 (25 drill/25 free/25 stroke/25 free/25 drill)
    25 easy free w/fins
    25 fast fly

    100 kick, w/board + fins

    25 easy free w/fins
    25 fast fly

    500 swim w/fins (75 free/25 stroke)

    25 easy free w/fins
    25 fast fly

    100 kick, w/board + fins

    main sets:
    4 x 300 @ 4:30 (4:10, 4:14, 4:11, 4:09)

    100 easy

    3 x 100 @ 1:45, done as:
    * 50 breast/50 free
    * 25 free/50 breast/25 free
    * 50 free/50 breast
    100 easy free @ 1:45
    100 fast breast

    300 pull w/Agility paddles + buoy

    300 w/d various

    TTL: 5400 yards, 90 min

    Fly: 100 yards
    Back: 300 yards
    Breast: 550 yards
    Kick: 300 yards
    Free: 4150 yards

    I actually tried to swim yesterday. Drove to Creek Side, but it looked way too busy (parking lot was a mess), didn't even get out of my car. Drove to Sendero, but that was closed for a swim team party. Briefly thought of driving to Deep Eddy...but with Barton Springs closed due to flooding on Friday, I'm sure that was crazy. Just wasn't in the mood for the gym pool. Probably need a break anyway, after 6 straight days.

    today's swim felt pretty good. I always try to get in at least 10% non-free; today was about 20% (10% breast). I always feel like I'm in better shape when I swim at least a 100 of each stroke during a workout.

    those 300s just felt so smooth. I like doing different distances, gives me a taste of a little controlled swimming.
    Categories
    Swim Workouts
  6. 5/5/-5/6/19 workouts

    by , May 6th, 2019 at 02:03 PM (Swimming Through Jello)
    Friday/Saturday trip to Indy for a wedding, Sunday drove back in the morning with enough time to get all the prep work for the week done + lawn mowing + a workout.

    Sunday 5/5/2019, Garage Weights

    Superset:
    Deadlift - 135/5, 185/5, 225/5, 245/5, 255/5, 265/5
    DB A/Y/Ts - 5s/10x5 each movement
    DB bicep curl - 25s/8x5

    Took video of last set of deadlifts: 1) I am still super scrawny and look super-uncoordinated with the barbell, so lots of work to do there still, and 2) My male pattern baldness, pretty much undetectable a year ago, has *really* accelerated... almost a lost cause at this point!


    Monday, 5/6/2019 Pool Workout


    400 fr/300 as 50 dr-25 sw/200 k/100 fr build

    8x50 k 1:05 (fl/bk, br/fr)
    3x150 pull br3 2:30
    8x100 o-k 1:50, e-fr 1:30
    3x150 pull br3 2:30
    8x50 IMO FAST/ez x25 1:00

    8x50 warmdown 4-pull rev paddles, 4-IMO dr/sw

    3900y

    Getting better! Strokes starting to feel a little more natural but hard to get stroke rate up to sprint and endurance is lagging way behind.
    Categories
    Uncategorized
  7. 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!
  8. 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
  9. Saturday 05042019

    by , May 4th, 2019 at 05:43 PM (aztimm's training blog)
    Saturday afternoon solo swim @ Sendero (SCY)

    1100 w/u various

    100 kick w/board + fins
    4 x 125 (drill/free/stroke/free/drill)
    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    500 free w/fins
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    main sets:
    2 x 400 @ 6:00 (held 5:32/5:33), right into
    2 x 300 @ 4:15 pull w/Agility paddles + buoy (held 3:58), right into
    2 x 200 @ 3:00 (2:45 and 2:42), right into
    100 @ 1:45, 50 breast/50 free (1:23)
    100 breast (1:28)

    300 w/d various

    TTL: 4800 yards, 78 minutes

    50 fly
    175 back
    350 breast
    300 kick
    3925 free

    I was toying with swimming for a while. when we were out running errands, I got a McDonald's chocolate shake and it was sitting in my stomach; I felt like a beached whale. so I figured I might as well get wet

    had no idea what I would swim, but as I was doing my drill sets this came to me and worked out wonderfully. I feel like I'm back, and swimming my usual intervals.

    I don't think I was alone in the pool at all. there was a guy there when I got there, he left but someone else showed up. then 2 others (I think a husband/wife). temps were around 75-80, some high clouds off/on. water felt a little warm, I'm guessing low 80s.


    they finally announced the event order for our local meet:
    https://www.clubassistant.com/club/m...509&smid=12264

    I definitely want to do the 400 and 200 free. I'll do either the 100 free or 200 breast (they're back-to-back and I'm afraid I'd get no rest for the 2breast if I did both).
    I'll do the 100 breast, and either the 50 free or breast (again back-to-back). I'm not much of a sprinter....so might just go with breast there. I'm not much of a flyer (I can probably do a sad 50), and I could do back but I'm just not fast (I've done the 50 a few times).
    I'm leaning toward:
    200 breast
    400 free
    200 free
    100 breast
    50 breast
    there aren't very many USMS meets in Austin; maybe one or two a year. I'd expect about 50-75 people to show up (maybe more if some come from San Antonio). warm-ups start at noon, the meet starts at 1, and I'm guessing it will be done by 4. there's an LMSC board meeting after, and since I'm on the board I might as well swim too. actually some of the board members are from San Antonio, so I'm sure at least a few folks will come from there (probably an hour drive to the meet pool).

    I think I figured out a good 10k for this summer too (well maybe I'll try to do 2 if I can):
    https://www.raceentry.com/bear-lake-...ce-information
    I have a cousin in the SLC area and he will probably paddle for me (he's an ultra runner...like parked at the SLC marathon finish, ran to the start, then ran the race from start to finish). figure I can get in a good swim and visit in the same trip.
    Categories
    Swim Workouts
  10. 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
  11. Friday 05032019

    by , May 3rd, 2019 at 12:48 PM (aztimm's training blog)
    Friday AM solo swim @ 24 Hour Fitness RR (SCY)

    1300 w/u various

    100 kick w/fins + board

    4 x 125 (drill/free/stroke/free/drill)
    25 easy free w/fins
    25 fast fly w/fins

    100 kick w/fins + board

    500 swim w/fins
    25 easy free w/fins
    25 fast fly w/fins

    100 kick w/fins + board

    4 x 200 @ 3:00

    100 easy

    50 @ :55, done breast/free
    50 @ :55, done free/breast
    50 @ :55, done breast/free
    50 @ :55, done free/breast
    50 @ :55 easy free
    50 @ :55, breast

    4 x 150 @ 2:10, pull w/Agility paddles + buoy

    300 w/d various

    TTL: 4800 yards

    Butterfly: 50 yards
    Backstroke: 175 yards
    Breaststroke: 375 yards
    Freestyle: 3900 yards
    Kick: 300 yards


    it was raining when I woke up. by the time I left it had slowed and I thought maybe Sendero (outside) would be open, but that thought was dashed when I saw lightning a few times while driving out of the neighborhood. I didn't even bother going there, I just drove straight to the gym.
    the pool is only 2 lanes. there was 1 guy in when I got there, so I got in the other lane. he left, but another guy came almost right away. at some point he left (I was doing my 200s), and I moved over (I prefer that lane). a woman got in the other lane, and commented how she prefers the lane she was in (there are steps down to it, probably one reason I don't). anyway, someone else went in with her, and toward the end I had a guy sharing with me too.

    the swim felt fine. not really any more soreness from my swims last week. and 4800 is a decent quantity, probably a good place to stay at for a while until I figure out what swims I'll be doing next.
    Categories
    Swim Workouts
  12. Thursday 5/2/19

    PM LCM w/ Trip @ LRRC "Recovery (for real this time)"

    1000 swim every 4th 25 head-up scull

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

    100 EZ

    Total: 1500

    Swimming in a local USA-S meet this weekend, and with the yardage and work I put in on the front half of the week, combined with the amount of swimming I will be doing Friday through Sunday, I figured an easy day was necessary!

    Updated May 2nd, 2019 at 09:08 PM by Calvin S

    Categories
    Uncategorized
  13. 5/2/19 Workout

    by , May 2nd, 2019 at 08:50 AM (Swimming Through Jello)
    Thursday, 5/2/2019 Pool Workout

    3x{100 fr 1:35/100 IM 1:45/100 bk 1:55/100 k 2:05}

    4x100 50 double arm bk/50 1-arm bk 2:00
    4x100 w/fins 50 catchup bk/50 6-1-6 bk 1:45

    2x4x150 2:45 d1-4
    1) fr
    2) fr/bk/fr
    3) bk/fr/bk
    4) bk

    6x50 1:00 dr/sw warmdown

    3500y

    Still wouldn't confuse me for what I was two months ago, but today is the first day back that the water didn't feel like swimming through syrup!
    Categories
    Uncategorized
  14. 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
  15. Wednesday 05012019

    by , May 1st, 2019 at 01:43 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sender Springs (SCY)

    1250 w/u various

    100 kick w/fins + board

    4 x 125 done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins

    25 easy free w/fins

    25 fast fly w/fins

    100 kick w/fins + board

    5 x 200 @ 3:00

    100 easy

    3 x 200 @ 2:55, pull w/Agility paddles + buoy

    300 w/d various

    TTL: 4000 yards


    I was feeling much better this morning than I did yesterday. so good that I actually did 25 fly for the first time in about 6 weeks. I was tempted in the warm-up pool at nationals last week, but didn't think it would be a good idea.

    nice to be back at some decent interval training and build up the distance a bit.

    my next events are:
    * local LCM meet on June 8 (hasn't yet been posted, but I'll do any distance free and probably breast too)
    * probably the Swim to the Moon 10k in August
    * Finger Lakes 10 mile swim, from Watkins Glen, NY in September (and since the 2 mile the next day is no extra charge, I'd probably do that too)
    * probably at least the weekender of the Highland Lakes Challenge in October (if I can find a paddler maybe all 5)
    Categories
    Swim Workouts
  16. 5/1/19 Workout

    by , May 1st, 2019 at 08:13 AM (Swimming Through Jello)
    Wednesday, 5/1/2019 CrossFit Workout

    Happy to be back to the gym for the first time since the week before Ozark Champs. Still recovering but I was up to 172# last night! Only 18 to go.

    Warmup - Stretching, bands, core warmup

    Strength - A1) Elevated feet ring rows - 3x10
    A2) Scap pullups - 3x10
    A3) Double KB overhead walk - 44# per hand, 3x60m

    Conditioning - For time
    100 box step overs, 35# KB per hand
    5 burpees top of every minute
    8:48

    Core - 3 rounds
    3 wall walks
    15 v-ups

    Perused through the post-Nationals event rankings. Looks like (barring any last-month fast meets) I'll be Top Ten in 50/100 free, 50/100 breast, 50/100 back, 50/100 fly, 100 IM. Only dropped out of the 200 IM thus far.
    Categories
    Uncategorized
  17. 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
  18. 4/30/19 Workout

    by , April 30th, 2019 at 09:24 PM (Swimming Through Jello)
    Tuesday 4/30/2019 Garage Weights

    Still light, but starting to feel less like a baby deer.

    Back squat - 155/5x6
    Shoulder press - 75/5x6
    Categories
    Uncategorized
  19. Tuesday 04302019

    by , April 30th, 2019 at 09:00 PM (aztimm's training blog)
    normally I go to the gym Tuesday mornings...but I was so tired and sore this morning that I slept in.


    PM solo swim @ Creekside pool (SCM)

    1100 w/u

    100 kick w/board + fins
    4 x 125 done as drill/free/stroke/free/drill
    100 kick w/board + fins
    500 swim w/fins
    100 kic w/board + fins

    125 easy

    50 breast @ 1:00
    50 easy free @ 1:00
    50 breast @ 1:00
    50 easy free @ 1:00
    50 breast @ 1:00

    200 pull w/Agility paddles + buoy

    250 w/d

    TTL: 3300m


    today was the first day Creekside was open for the season. it is in the same group as Sendero Springs, so my $60 annual pass works there too. there are swim teams that use Sendero on Tues/Thurs evenings.
    Creekside isn't heated. the lifeguards checked and said it was about 77/78F, which I thought was rather pleasant. air temp was about 80F.

    felt good to stretch out a bit, and the cool water felt really good too. there weren't any backstroke flags so I didn't do much (I did some and counted strokes). if I remember correctly, they usually have them on one side.
    Categories
    Swim Workouts
  20. Monday 4/29/19

    AM SCY w/ Noel Strauss @ LRRC
    PM LCM w/ Trip Strauss (no relation) @ LRRC "Bringin' the wood"

    AM swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    300 @ 4:00 N.S.
    RD1 - WHITE/PINK
    RD2 - WHITE/RED w/ SNKL

    4x75 @ 1:00 light D1-4 (:48+, :48-, :47, :46+)

    5x200 @ 3:00 "broken" D1-5 (2:09, 2:06, 2:02.5, 2:00+, 1:59-)
    - done as 125 @ 1:30, 50 @ :40, 25 @ :00

    4x100 @ 1:30 SMOOTH kick w/ fins + BD
    odd: FL
    even: FR

    6x100 "broken"
    - done as 75 @ :10 rest, 25 @ :00
    odd @ 2:00 D1-3 FR kick w/ BD (1:35, 1:25, 1:18)
    even @ 1:30 D1-3 FR swim (1:01+, :59, :56+)

    200 EZ

    Total: 4500

    PM Swim:

    300 swim
    200 FR kick H.A.S. w/ fins + SNKL
    100 "Progressive Scull" w/ SNKL

    100 @ 1:30 SMOOTH pull w/ SP + SNKL
    200 @ 3:00 SMOOTH pull w/ SP + SNKL
    300 @ 4:30 SMOOTH pull w/ SP + SNKL
    400 @ 6:00 SMOOTH pull w/ SP + SNKL
    400 @ 6:00 RED (4:56)
    300 @ 4:30 PINK (3:52)
    200 @ 3:00 RED (2:27)
    100 @ 1:30 BLUE (1:08+)

    4x100 @ 1:40 FL kick H.A.S. w/ fins + SNKL

    Total: 3000

    SHOUT OUT: Trip, who was a very respectable 5:28, 4:12, 2:43, and 1:14 on his back 400-300-200-100!

    Updated April 29th, 2019 at 09:31 PM by Calvin S

    Categories
    Uncategorized