View RSS Feed

Recent Blogs Posts

  1. 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 10:24 PM by Calvin S

    Categories
    Swim Workouts
  2. Sprint Day - 5/7/19

    by , May 7th, 2019 at 03:45 PM (Middle Aged Distance)
    This one really hurt today, but I did pick up a buddy at the pool to do the final set with me so that helped. Courtesy of my Master's coach:

    W/U (800):

    800 SKPD

    Main (1800):

    1x300 @ 3:45 smooth

    6x50 @ 1:00
    odd - 100 pace
    even - drill

    1x200 @ 3:00 smooth

    8x50 @ 1:10
    2X
    {desc 1-3 kick
    4 - 100 pace}

    1x100 @ 1:30 smooth

    10x50 @ 1:30 best avg (I did 27,27,27,28,28,28,28,29,28,28)

    W/D (400):
    200 drill
    200 kick

    Total: 3000
    Categories
    Swim Workouts
  3. Monday 5/6/19

    by , May 7th, 2019 at 12:43 PM (Middle Aged Distance)
    I'm in a little bit of rest mode this week because my meet is this weekend, so this was sort of a mix of some stroke and aerobic yesterday. I have some speed work from my Masters coach coming later today, will post that when I finish.

    W/U (900):

    300 swim
    200 k w/fins

    8x50 @ :50 DPS
    1-4 w/pads & buoy
    5-8 just pads

    Main (1500):

    3X{rd1 - swim, rd2 - pull, rd3 - kick no fins

    1x200 - smooth @ 2:40; 2:40; 3:30
    1x150 - 200 pace @ 2:00; 2:00; 2:45
    1x100 - smooth @ 1:20; 1:20; 2:00
    1x50 - FAST @ :45; :45; 1:00

    Stroke/Breath Control (750):

    25's - free no breath
    50's - free 1 breath
    75's - free 2 breaths

    25 - fr
    50 - br/fr
    75 - bk/br/fr
    50 - br/fr
    75 - bk/br/fr
    100 - bk
    100 - br
    75 - bk/br/fr
    50 - br/fr
    75 - bk/br/fr
    50 - br/fr
    25 - fr

    50 easy

    Total: 3400
    Categories
    Swim Workouts