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Calvin S

Friday 1/17/2020

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by , January 17th, 2020 at 12:31 PM (811 Views)
AM SCY w/ The Lady Trojans @ UALR "Middle Distance Group"

300 swim every 4th 25 head-up scull
3x100 @ 1:50 25 FR/25 BR kick w/ BD
6x50 @ 1:00 25 dr/25 sw I.M.O. no FR

4x
1:00 V.K. @ 1:15
done as:
:30 hands out
:20 elbows out
:10 S-line
50 @ 1:15 25 FAST kick on BK/25 UW FL kick

3x
6x25 @ :40 "Ervin" **
6x25 @ :35 FR w/ Finis Tempo Trainer (set to .7)

4x250 @ 4:00
done as:
150 @ 1:50 100 N.S./50 AE
100 BEST AVG (58.8, 1:00.2, 1:00.1, 59.2)

4x150 @ 2:30
done as:
100 @ 1:15 50 RED/50 AE
50 FAST (29.0, 28.8, 28.3, 28.2)

3x200 @ 3:00
done as:
125 @ 1:35 75 EZ/BLD/FAST/50 AE
75 FAST (46.0, 44.4, 44.0)

2x125 @ 2:30
done as:
75 @ 1:00 50 RED/25 AE
50 FAST (28.3, 28.2)

75 @ 1:15 25 FAST/25 AE/25 FAST
175 EZ

16x25 @ :35 w/ fins
4 - 3 UW FAST FL kick/1 EZ
4 - 3 FAST BR w/ FR kick/1 EZ

Total: 5100

** Ervin is done as:
#1 - 12.5 bucket scull/12.5 EZ
#2 - 12.5 FAST FR kick in S-line on top of water/12.5 EZ
#3 - 12.5 doggy paddle fast catch/12.5 EZ
#4 - 12.5 UW FL kick/12.5 EZ
#5 - FAST FR
#6 - EZ

No distance group today. It was all middle distance or sprint. The sprint workout was very similar to the middle distance one, just the distances started at 200 and dropped down to 50s (I think). Again for clarity I added spaces between each part of the main set, but the 250s, 150s, 200s, 125s, and 75s were done continuously, with no break between each set of distances.

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Updated January 17th, 2020 at 02:56 PM by Calvin S

Categories
Swim Workouts

Comments

  1. __steve__'s Avatar
    Why is it called Ervin?
  2. Calvin S's Avatar
    Quote Originally Posted by __steve__
    Why is it called Ervin?
    Short back story:

    Doug Martin's (yes that Doug Martin of numerous sprint USMS National/World Records) son got Anthony Ervin to come to Little Rock for Doug's birthday a couple years ago (like literally I am told he walked up to Doug's door, rang the doorbell, and was standing there wearing his Olympic medals). It was sort of a weekend festival that got all the swimming community of Little Rock involved. He did a couple clinics (some public, some private), he came and spoke to the UALR college team (that was my last year coaching them). Anyways, I am fairly certain "Ervin" was a set of drills he said he does during practice or before racing or something (I wasn't actually there for the clinic), and to give credit where credit was due, and so the swimmers would always know what set the coaches were talking about, they designated it "Ervin."
  3. tripswim's Avatar
    update from teammate Trip in Baja peninsula satellite training camp

    yesterday

    AM

    30 minute walk on beach, 20 minute jog back
    20 minute ocean swim
    swam with the dolphins (not the club team)
    skin pigmentation
    PINK
    PINK
    ROJO

    PM
    sc meters
    10 x 2 on 10 sec rest

    Today

    Michael Andrews day (yes that Michael Andrews)
    in adult pool 86 degrees of separation
    20 x 30 meters up tempo on 15 sec rest (work on break outs and going broke in Cabos)
  4. Calvin S's Avatar
    Quote Originally Posted by tripswim
    update from teammate Trip in Baja peninsula satellite training camp

    yesterday

    AM

    30 minute walk on beach, 20 minute jog back
    20 minute ocean swim
    swam with the dolphins (not the club team)
    skin pigmentation
    PINK
    PINK
    ROJO

    PM
    sc meters
    10 x 2 on 10 sec rest

    Today

    Michael Andrews day (yes that Michael Andrews)
    in adult pool 86 degrees of separation
    20 x 30 meters up tempo on 15 sec rest (work on break outs and going broke in Cabos)
    excuse me sir, but this is MY blog. You are retired now and have the time on your hands to write your own blog.

    also donít forget to bring me a bottle
    of tequila. Or mezcal. Or both.
    Updated January 18th, 2020 at 10:49 PM by Calvin S