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Calvin S

  1. Tuesday 9/29/2020

    PM SCY Solo @ LRRC "Threshold"

    500 swim every 4th 25 head-up scull
    500 FR kick w/ fins + BD
    500 pull w/ SP + SNKL

    4x100 @ 1:05 (1:01, 1:02+, 1:03-, 1:03)
    1:05 REST
    3x100 @ 1:05 (1:01, 1:02+, 1:03)
    1:05 REST
    2x100 @ 1:05 (1:01+, 1:03+)
    1:05 REST
    100 @ 1:05 (:59-)

    12x75 @ 1:15 "Claire Lockridge" pull w/ paddles

    200 FLOAT

    Total: 3600
    Categories
    Swim Workouts
  2. Monday 9/28/2020

    PM SCY Solo @ LRRC "Straight out of Tall Paul's Log Book"

    400 swim ever 4th 25 head-up scull

    3x200 @ 2:30 D1-3 (2:22, 2:18, 2:13)
    50 @ 1:00 EZ
    3x200 @ 2:25 D1-3 (2:19, 2:16, 2:12)
    50 @ 1:00 EZ
    3x200 @ 2:20 D1-3 (2:16, 2:13, 2:11)
    50 @ 1:00 EZ
    3x200 @ 2:15 D1-3 (2:13, 2:11, 2:09)
    150 @ 3:00 EZ
    3x200 @ 2:30 D1-3 HOLD UNDER 2:10 (2:08-, 2:07+, 2:07-)

    500 EZ FR kick w/ fins + BD

    Total: 4200
    Categories
    Swim Workouts
  3. Saturday 9/26/2020

    PM SCY w/ Srdan @ LRRC "VO2 MAX"

    400 swim every 4th 25 head-up scull
    300 pull
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x50 @ :40 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    8x50 @ :45 BLUE/200 PACE (:27-, :27, :28-, :28-, :27+, :28-, :28, :28-)
    100 @ 3:00 EZ
    6x50 @ 1:00 BLUE/200 PACE (:27-, :27, :27, :27, :27, :27)
    100 @ 3:00 EZ
    4x50 @ 1:15 PURPLE/FASTER THAN 200 PACE (:25.9, :26.1, :26.2, :26.2)
    100 @ 3:00 EZ
    2x50 @ 1:30 PURPLE/FASTER THAN 200 PACE (:25.4, :25.4)

    500 EZ/FLOAT/scull

    Total: 3300

    SHOUT OUT: Srdan, for pulling an impressive double (or triple?)! When he arrived on deck he informed me that he had already done a swim and a lift all before noon. And here he was at 3:00 pm prepping to do a VO2 max set. My training partner was going hard in the yard today. He also, as usual, threw down the fastest 50 of the bunch, with a swift 24.9 on first 50 of the last set of two. The first eight for me were tough, and I was a little concerned how the rest of the set would go, but I really felt great on the last twelve.
    Categories
    Swim Workouts
  4. Friday 9/25/2020

    PM SCY Solo @ LRRC "I.M."

    400 swim every 4th 25 head-up scull

    2x
    3x100
    RD1 @ 1:40 I.M.
    RD2 @ 1:30 FR PINK
    3x50 @ :50 HOLD UNDER :32
    :30 REST

    3x100 @ 1:10 PINK pull w/ paddles
    300 @ 3:45 RED I.M.
    2x200 @ 2:20 PINK pull w/ paddles
    2x200 @ 2:30 RED I.M.
    300 @ 3:30 PINK pull w/ paddles
    3x100 @ 1:15 RED I.M.

    7x100 @ :15 REST FR kick last 25 head down no breath w/ fins + BD

    Total: 4000
    Categories
    Swim Workouts
  5. Tuesday 9/22/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 66 (and rainy!)
    Pool Temp: 73

    5x400 @ :20 rest
    #1 swim every 4th 25 head-up scull
    #2 FR kick w/ fins + BD
    #3 I.M. 50 dr/50 sw
    #4 pull w/ SP + SNKL
    #5 N.S. (2:36/2:30)

    3x300 @ 4:30 HOLD UNDER 4:00 (3:59, 3:53+, 3:54)
    :30 REST
    3x200 @ 2:50 HOLD UNDER 2:30 (2:27, 2:26+, 2:28-)
    1:00 REST
    3x100 @ 1:20 HOLD UNDER 1:10 (1:08+, 1:09+, 1:09-)

    7x100 @ 1:45 swim every 4th 25 no breath w/ fins + SNKL

    Total: 4500
    Categories
    Swim Workouts
  6. Monday 9/21/2020

    AM SCY Solo @ LRRC "Monday Morning Aerobic"

    6x300 w/ fins + SNKL
    1 @ 4:00 FR kick H.A.S.
    1 @ 3:45 150 FR kick H.A.S./150 swim
    1 @ 3:30 swim

    2x
    3x150 @ 2:00 D1-3 (RD1 to PINK, RD2 to RED)
    5x100 @ 1:20 D1-5 w/ paddles (RD1 to PINK, RD2 to RED)
    6x75 @ 1:05 swim, 15M UW off every wall w/ fins
    4x50 @ :50 D1-4 (RD1 to RED, RD2 to BLUE)

    100 EZ

    Total: 5100
    Categories
    Swim Workouts
  7. Saturday 9/19/2020

    PM* LCM @ LRRC w/ LRAD "Saturday Night Mayhem"
    *6:00-8:00 PM!!

    Air Temp: 73**
    Pool Temp 76
    ** But down to 68 by the time practice concluded.

    500 swim every 4th 25 head-up scull
    10x50 @ 1:05 catch-up drill w/ FAST kick w/ SNKL
    16x25 @ :40 UW kick w/ fins
    alternating:
    L side
    Back
    R side
    Stomach

    16x50 @ 1:10 swim w/ fins + paddles
    4 - V.S.
    4 - D1-4 to FAST

    6x200 @ 3:30 w/ SNKL
    done as:
    50 - 10 kick roll
    50 - 6 kick roll
    50 - 3/6 drill
    50 - build w/ 6-beat kick

    20x50 @ :50
    alternating:
    2 @ 200 PACE
    1 EZ

    600 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  8. Thursday 9/17/2020

    AM SCY Solo @ LRRC "Kickin' it"

    400 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    3x
    3x100 @ 1:45/1:40/1:35 (by RD) FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3000
    Categories
    Swim Workouts
  9. Wednesday 9/16/2020

    AM SCY Solo @ LRRC "High Aerobic I.M."

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 I.M.O. 50 kick/50 drill/50 swim

    2x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    50 @ :35 FR
    100 @ 1:15 BR/FR
    150 @ 1:55 BK/BR/FR
    200 @ 2:30 I.M.
    2:05 REST

    500 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  10. Tuesday 9/15/2020

    PM LCM Solo @ LRRC

    600 swim every 4th 25 head-up scull

    3x400 @ 5:40 D1-3 pull w/ paddles + SNKL (5:16, 5:14, 5:07)

    200 EZ FR kick w/ fins + BD

    Total: 2000
    Categories
    Swim Workouts
  11. Monday 9/14/2020

    AM SCY Solo @ LRRC "Threshold"

    2x
    300 swim every 4th 25 head-ups cull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 every 3rd 25 1 breath max pull w/ SP + SNKL

    4x200 @ 2:15 (2:09, 2:11, 2:09, 2:12)
    1:15 REST
    3x200 @ 2:15 (2:10, 2:11, 2:12)
    1:15 REST
    2x200 @ 2:15 (2:09, 2:11+)
    1:15 REST
    200 @ 2:15 (2:06-)

    200 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  12. Saturday 9/12/2020

    AM SCY w/ Srdan @ LRRC "Lactic Hold"

    400 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick ever 3rd 25 BR w/ BD
    100 I.M. drill

    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    100 EZ

    4x (I.M.O. by RD)
    6x25 @ 1:00 12.5 BURST/12.5 EZ w/ chute
    100 @ 2:00 PUSH FAST (:57+, 1:06+, 1:09+, :53++)
    3x100 @ 1:15 FR "lactic hold" w/ 4/6/2 turns
    1:15 REST

    300 EZ FR kick w/ fins + BD

    Total: 4000

    SHOUT OUT: Srdan, for waking up early to do this workout at 7:00 am! He wanted me to post his selfie post workout, but I cannot get the image to show because vBulletin is a P.O.S. But as he put it, "Pool, sun, music, beer, and babes..."
    Categories
    Swim Workouts
  13. Friday 9/11/2020

    PM LCM Solo @ LRRC

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 FL 50 kick w/ BD/25 R/25 L/50 SMOOTH w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    7x200 @ 2:45 pull w/ paddles + SNKL

    100 FLOAT

    Total: 3100
    Categories
    Swim Workouts
  14. Wednesday 9/9/2020

    AM SCY Solo @ LRRC "Efficiency"

    400 swim every 4th 25 head-up scull

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    3x200 @ 2:25
    2x225 @ 2:40
    250 @ 2:50

    200 EZ BK

    Total: 4800
    Categories
    Swim Workouts
  15. Tuesday 9/8/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 90
    Pool Temp: 82

    2x
    400 swim every 4th 25 head-up scull
    4x150 @ 2:20 50 FR kick w/ BD/50 B&A drill/50 swim last 25 no breath w/ fins

    4x350 @ 5:00 PINK pull w/ paddles + SNKL
    400 @ 5:00 RED N.S. (1:12/1:15/1:13/1:12 - 2:27/2:25 - 4:52)

    5x100 @ 1:40 25 "submarine"/75 SMOOTH FR kick w/ fins + BD

    Total: 4300

    Updated September 8th, 2020 at 11:16 PM by Calvin S

    Categories
    Swim Workouts
  16. Sunday 9/6/2020

    PM LCM w/ Trip @ LRRC "Trip takes Calvin to the next level"

    Air Temp: 88
    Pool Temp: 81+

    150 swim every 3rd 25 head-up scull
    150 I.M. no FR 25 kick/25 drill
    300 SMOOTH FR

    7x200 @ 2:50
    odd: I.M. STRONG (2:39+, 2:40-, 2:41-, 2:37)
    even: FR SMOOTH

    6x100 @ 1:45 75 FR kick/25 "submarine kick" no breath w/ fins + BD

    Total: 2600

    Updated September 6th, 2020 at 09:30 PM by Calvin S

    Categories
    Swim Workouts
  17. Friday 9/4/2020

    PM LCM w/ Trip @ LRRC "Recovery"

    400 swim every 4th 25 head-up scull
    400 R.I.M.O. k/sw/dr/bld by 25

    10x150 @ 2:10 WHITE

    5x100 @ 1:45 last 25 no breath

    Total: 2800
    Categories
    Swim Workouts
  18. Thursday 9/3/2020

    AM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :35
    2:05 REST

    ** Straight through, only extra rest where noted

    400 EZ kick w/ fins + BD

    Total: 4400 (in 60 minutes!)
    Categories
    Swim Workouts
  19. Wednesday 9/2/2020

    AM SCY Solo @ LRRC "I.M."

    400 swim every 4th 25 head-up scull
    8x25 @ :45 UW FL kick
    8x50 @ 1:00 odd: drill, even: build I.M.O. in pairs

    2x
    8x25 @ :40 SMOOTH FL 1 breath max*
    3x150 @ 1:55 50 BK/50 BR/50 FR #1/2 STRONG, #3 FAST (1:45-, 1:43)
    200 SMOOTH BR kick w/ BD (Active Recovery)
    1:30 REST

    *Tried to keep a rhythm the whole time: 6 UW kicks --> break out on 7th kick --> 3 strokes --> breathe --> 4 strokes to finish

    20x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 3700
    Categories
    Swim Workouts
  20. Tuesday 9/1/2020

    PM LCM Solo @ LRRC "T-Storms coming for my practice time again!"

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 50 FR kick H.A.S./50 B&A drill/50 swim (last 25 no breath) w/ fins + SNKL

    4x200 @ 2:40 (2:33+, 2:34, 2:34, 2:34+)
    2:40 REST
    3x200 @ 2:35 (2:28+, 2:29, 2:28+)
    2:35 REST
    2x200 @ 2:30 (2:26, 2:27+)
    2:30 REST
    200 @ 2:25 (2:21)
    2:25 REST
    4x100 @ 1:20 (1:16, 1:17+, 1;18, 1:16)
    1:20 REST
    3x100 @ 1:15 (1:11, 1:13-, 1:13+)
    1:15 REST
    100 @ 1:10 (1:09++) **

    Total: 3800

    ** There was distant thunder almost from the moment I entered the water, but then a huge storm front moved in rapidly near the end of the set. I was startled with 20 meters to go by a bright flash of lightning close at hand, so I finished the 100 and got out. I was supposed to finish with 2x100 @ 1:10, 1:10 REST, 100 @ 1:05.
    Categories
    Swim Workouts