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  1. 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

    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

    Swim Workouts
  2. Sunday, Oct. 6

    by , October 6th, 2013 at 05:20 PM (The FAF AFAP Digest)

    Woke up feeling somewhat better after a good sleep. But then I had a violent reaction to the cough syrup with codeine I was taking. That ruined most of the day, though I did get in an hour walk on the Montour trail with the fam and the puppy.


    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & caterpillar fly drill
    50 EZ
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    3 x through:
    6 x 25 burst + cruise @ 1:00
    1 x 25 fast @ 100 pace + 25 EZ @ 1:30
    1 x 50 fast @ 100 pace @ 1:00
    1 x 100 EZ @ 2:30

    8 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 2700


    That was all I had in me today. I think I am in for the long haul with this cough. My experience with a hacking cough is that it lasts for 3-4 weeks ... Trying really hard to stay positive.
    Swim Workouts
  3. 10|6|13


    500 warmup
    500 drill
    500 kick

    then went to church