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Calvin S

Tuesday 5/29/18

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AM SCY Solo @ LRRC
PM LCM w/ Blair Bish @ LRRC "USRPT?"

AM Swim:

500 (100 FR/25 progressive scull)
5x100 @ 1:20 PINK pull w/ SP + SNKL
20x25 @ :40 kick w/ SNKL
#1 - UW FL
#2 - H.A.S. FL
#3 - UW FR
#4 - S-line FR

3x (All FR kick w/ BD)
25 @ :25 FAST
25 @ :45 EZ
50 @ :50 FAST
25 @ :45 EZ
75 @ 1:15 FAST
25 @ :45 EZ
100 @ 1:40 FAST
25 @ 1:35 EZ

300 swim opposite fin + opposite paddle + SNKL (switch every 50)

Total: 3000

PM Swim:

300 swim
6x50 @ 1:00 k/dr/sw w/ fins + SNKL
3x100 @ 1:30 D1-3 (1:20, 1:16, 1:12)
100 EZ

4x50 @ 1:10 BEST AVG (:31, :32, :31+, :32)
1:10 REST
4x50 @ 1:10 BEST AVG (:32, :33, :32+, :33)
1:10 REST
4x50 @ 1:10 BEST AVG (:32, :33, :32+, :32+)

6x100 @ 1:20 swim w/ paddles + fins + SNKL

200 EZ kick FR/BR by 50 w/ BD

Total: 2400

Blair is doing USRPT training this summer, and so he was doing this set (his first LCM practice of the summer) to set some benchmarks. He invited me along to give him someone to race.

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Categories
Swim Workouts

Comments

  1. JPEnge's Avatar
    Are you going to do more USRPT with Blair? I'd like to see how that looks, might be good to integrate that into my training when I get back to racing season in the fall.
  2. Calvin S's Avatar
    Quote Originally Posted by JPEnge
    Are you going to do more USRPT with Blair? I'd like to see how that looks, might be good to integrate that into my training when I get back to racing season in the fall.
    Eh...it's not really a philosophy I subscribe to. I respect there is more than one way to skin a cat when it comes to swimming training. I can appreciate that people like Michael Andrew and Josh Davis have found so much success using USRPT as their sole training regiment, but I don't buy into it being part of a worldwide revolution.

    When Blair invites me to train with him, if he is doing an USRPT set, I will happily partake. But as for incorporating more of it into my workouts, I doubt it. For me, I will stick to what has worked for me for years: a solid load of aerobic work interspersed with anaerobic and VO2 MAX sets when needed. My plan is to get up and race at least once a week this summer. So last week, with no meet to swim in, I did the 6x100 @ 5:00 from the blocks. This weekend I will do another dive set. Then the next two weeks I have meets I am swimming in.

    I will add that individual USRPT sets, by themselves, can be great training tools for me. I use them myself and used them when I was a college coach. I just didn't use them day in and day out as the sole method of training. Also I don't like the "no toys" policy. I love my toys. As one can see from my workouts, I incorporate most of my mesh bag's contents into each practice.
  3. JPEnge's Avatar
    Oh, I agree with it not being a sole method of training. And I agree with using equipment to work out stroke mechanics and such and not completely dismissing good tools as "toys."

    I put a lot of muscle on doing CrossFit and weightlifting during my swimming hiatus - I'm not a 400 IMer anymore and I don't think my body would let me be regardless of if I wanted to or not unless I committed to losing a lot of weight. I'm a sprinter now - and a better sprinter than I was even in college, somehow. But having been a 400 IMer previously, I have no idea how to train sprints (I could see that easily in how utterly sloppy some of my race videos were at Nationals), and the "coaches" that I have had in Masters are either geared toward club swimming or the more fitness side of Masters. So, I'm just trying to learn as much as I can.

    I do still need to build back more aerobic base. That's what this summer is for as I'm not planning on doing any meeting until short course season comes back around. That and building some leg strength back up on a squat program.
  4. Calvin S's Avatar
    Quote Originally Posted by JPEnge
    Oh, I agree with it not being a sole method of training. And I agree with using equipment to work out stroke mechanics and such and not completely dismissing good tools as "toys."

    I put a lot of muscle on doing CrossFit and weightlifting during my swimming hiatus - I'm not a 400 IMer anymore and I don't think my body would let me be regardless of if I wanted to or not unless I committed to losing a lot of weight. I'm a sprinter now - and a better sprinter than I was even in college, somehow. But having been a 400 IMer previously, I have no idea how to train sprints (I could see that easily in how utterly sloppy some of my race videos were at Nationals), and the "coaches" that I have had in Masters are either geared toward club swimming or the more fitness side of Masters. So, I'm just trying to learn as much as I can.

    I do still need to build back more aerobic base. That's what this summer is for as I'm not planning on doing any meeting until short course season comes back around. That and building some leg strength back up on a squat program.
    Yeah Iím on a comeback trail that began in January. Iím sort of the same in that Iím just building back a base. Not a lot of pace stuff, not a lot of speed stuff for right now. I want to make it through the LCM season and use it as a fitness phase. Once September/October rolls around, Iíll start really trying to work the speed angle. I too wasnít much of a sprinter growing up, in college, or beyond, except when called upon to answer the bell on a relay. Case(s) in point: Iíve split 29.5 LCM 50 breast on a relay, but wasnít much under 31 with a 30.8 lifetime best flat start. In college I was 21.6 on a 200 free relay, mid season. Never been below 22.6 flat start. Some of that is relay takeoffs, but I just canít naturally sprint. I need a relay to really get me juiced up.

    @Jeff I am also holding off on weight lifting for now. I do my Total Body Conditioning class and my CORE7 class once a week each, but given how sluggish LCM swimming already feels, and given that the back half of the 2017-2018 SCY season came when I was only just starting to swim again, I passed on weights figuring they would slow my process of finding a feel for the water again. Come September, Iíll get back to weights.

    I did find much success doing CrossFit with the club team back from 2012-2014!