View RSS Feed

Calvin S

  1. Monday 1/4/2021

    PM SCY w/ Trip (last set only) @ LRRC

    2x w/ SNKL
    100 @ 2:00 FR kick H.A.S.
    100 @ 1:50 75 FR kick H.A.S./25 swim
    100 @ 1:40 50 FR kick H.A.S./50 swim
    100 @ 1:30 25 FR kick H.A.S./75 swim
    100 @ 1:20 swim

    4x100 @ 1:05
    1:05 REST
    3x100 @ 1:05
    1:05 REST
    2x100 @ 1:05
    1:05 REST
    100 @ 1:05

    100 @ 1:20 FR kick H.A.S. w/ fins + SNKL
    200 @ 2:40 FR kick H.A.S. w/ fins + SNKL
    300 @ 4:00 FR kick H.A.S. w/ fins + SNKL
    400 @ 5:20 FR kick H.A.S. w/ fins + SNKL

    100 FLOAT

    Total: 3100
    Categories
    Swim Workouts
  2. Thursday 12/31/2020

    PM SCY Solo (beginning and end) and w/ Trip (middle) @ LRRC

    "This little piggy gets busy and stuff."
    ~ Das EFX

    "Ten thousand thundering typhoons!"
    ~ Captain Haddock

    Air Temp: 34 and rainy
    Pool Temp: 82

    8x500 FR kick H.A.S. w/ fins + SNKL
    1 @ 7:00
    3 @ 6:30
    2 @ 6:15
    2 @ 6:30

    400 EZ

    10x200 @ 2:35 PINK
    5x100 @ 1:30 FR swim last 25 no breath

    100 EZ

    14x200 @ 3:00 FR kick w/ fins + BD

    200 FLOAT

    Total: 10000

    Updated January 3rd, 2021 at 12:49 PM by Calvin S

    Categories
    Swim Workouts
  3. Tuesday 12/29/2020

    AM SCY Solo @ LRAC

    500 (25 FR swim/25 FR side-kick)

    20x200 @ 3:00 kick w/ fins
    10 - H.A.S. w/ SNKL
    10 - w/ BD

    500 FLOAT

    Total: 5000
    Categories
    Swim Workouts
  4. Monday 12/28/2020

    AM SCY Solo @ LRAC

    10x100 @ 1:30 25 FR side-kick/25 FR swim

    12x300 w/ fins + SNKL
    1 @ 4:15 FR kick H.A.S.
    1 @ 4:00 150 FR kick H.A.S./150 FR swim
    1 @ 3:45 FR swim

    14x100
    1 @ :10 rest EZ/FLOAT
    1 @ 1:45 FR side-kick

    Total: 6000
    Categories
    Swim Workouts
  5. Sunday 12/27/2020

    AM SCY Solo @ LRRC “Recovery, Aerobic Kicking”

    4000 FR kick H.A.S. HOLD UNDER 50:00 (1:15/100) w/ fins + SNKL (48:51 - 1:13.25/100)

    200 FLOAT

    Total: 4200
    Categories
    Swim Workouts
  6. Saturday 12/26/2020

    PM SCY w/ Noel and Larry @ LRRC

    500 (50 FR swim/50 FR side-kick)

    6x100 @ 1:10
    6x50 @ :50 FR kick w/ BD
    1:00 REST
    5x100 @ 1:10
    5x50 @ :50 FR kick w/ BD
    1:30 REST
    4x100 @ 1:10
    4x50 @ :50 FR kick w/ BD
    1:00 REST
    3x100 @ 1:10
    3x50 @ :50 FR kick w/ BD
    1:30 REST
    2x100 @ 1:10
    2x50 @ :50 FR kick w/ BD
    1:00 REST
    100 @ 1:10
    50 @ :50 FR kick w/ BD

    200 EZ
    4x25 @ :45 swim NO BREATH
    50 EZ

    Total: 4000
    Categories
    Swim Workouts
  7. Thursday 12/24/2020

    PM SCY w/ Trip + Michael @ LRRC

    Oh Scrooge he loves his money
    'cause he thinks it gives him power.
    If he became a flavor
    you can bet he would be sour!
    (even the vegetables don't like him)

    ~ Muppet Christmas Carol

    400 (25 FR swim/25 FR side-kick)
    600 SMOOTH FR kick H.A.S. w/ fins + SNKL

    3x
    2x200 @ 2:35 PINK
    150 @ 2:35 SMOOTH FR side-kick

    200 @ 2:35 BLUE (2:00+)
    150 EZ

    15x100 @ 1:30 FR kick w/ fins + BD

    Total: 4500
    Categories
    Swim Workouts
  8. Wednesday 12/23/2020

    PM SCY w/ Trip + Noel @ LRRC

    10x100 @ :10 rest 25 FR side-kick/25 FR swim/25 FR side-kick/25 scull

    6x200 w/ fins + SNKL
    3 @ 2:40 FR kick H.A.S.
    3 @ 2:35
    1 - FR kick H.A.S.
    1 - 100 FR kick H.A.S./100 FR swim
    1 - FR swim

    1:15 REST

    600 STRONG w/ good N.S. (3:22/3:15 - 6:37)

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  9. Tuesday 12/22/2020

    AM SCY Solo @ LRAC
    PM SCY w/ Trip @ LRRC

    AM Swim:

    500 (50 FR side-kick/50 FL kick on back H.A.S.)

    4x w/ BD
    25 @ :20 FAST FR kick
    25 @ :40 SMOOTH BR kick
    50 @ :45 FAST FR kick
    25 @ :40 SMOOTH BR kick
    75 @ 1:05 FAST FR kick
    25 @ :40 SMOOTH BR kick
    100 @ 1:30 FAST FR kick
    25 @ 1:20 EZ BR kick

    1200 @ :10 REST FR kick H.A.S. w/ fins + SNKL
    1000 @ :10 REST FR kick w/ fins + BD
    800 @ :10 REST FR kick H.A.S. w/ fins + SNKL
    600 @ :10 REST FR kick w/ fins + BD
    400 @ :10 REST FR kick H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 6100

    PM Swim:

    8x
    75 FR swim
    50 FR side-kick
    25 scull
    :10 REST

    700 SMOOTH FR kick H.A.S. w/ fins + SNKL

    3x
    300 @ 4:00
    RD1/RD2 - SMOOTH FR
    RD3 - FR kick H.A.S. every 3rd 25 UW FL w/ fins + SNKL
    3x100 @ 1:30 D1-3
    RD1/RD2 - FR
    RD3 - FR kick H.A.S. last 25 UW FL w/ fins + SNKL

    200 FLOAT

    Total: 3900
    Categories
    Swim Workouts
  10. Monday 12/21/2020

    AM SCY Solo @ LRAC

    5x100 @ 1:45 FR side-kick
    5x100 @ 1:50 kick every 3rd 25 BR w/ BD
    5x100 @ 1:45 FR side-kick
    5x100 @ 1:50 kick every 3rd 25 BR w/ BD

    20x200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 6200
    Categories
    Swim Workouts
  11. Sunday 12/20/2020

    PM SCY Solo @ LRRC

    400 (100 side kick/100 FL kick on back H.A.S.)

    4x100 @ 1:10
    50 @ 1:10 EZ side kick
    3x100 @ 1:10
    50 @ 1:10 EZ side kick
    2x100 @ 1:10
    50 @ 1:10 EZ side kick
    100 @ 1:10
    50 EZ side kick

    6x25 @ :20 FR swim NO BREATH

    1250 SMOOTH FR kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  12. Saturday 12/19/2020

    PM SCY w/ Trip + Larry

    4x500 @ 6:30 FR kick H.A.S. w/ fins + SNKL

    500 (50 FR swim/50 FR side-kick)

    4x
    200 @ 2:35 FR swim D1-4 (2:19, 2:14, 2:09, 2:06)
    150 @ 2:35 SMOOTH FR side-kick

    200 @ 2:35 HOLD (2:05+)
    200 EZ

    7x100 @ 1:30 FR kick w/ fins + BD

    Total: 5000

    Updated December 21st, 2020 at 11:13 AM by Calvin S

    Categories
    Swim Workouts
  13. Friday 12/18/2020

    AM SCY Solo @ LRAC + PM SCY w/ Trip @ LRRC

    "The most important part of the 1650 is the first 1350."
    ~ Trip Strauss

    AM Swim:

    400 alternating 100 FR swim/100 FR side-kick

    10x300 w/ fins
    1 @ 4:15 FR kick H.A.S. w/ SNKL
    1 @ 4:00 150 FR kick H.A.S./150 FR swim w/ SNKL
    1 @ 3:45 FR swim w/ SNKL
    1 @ 4:15 FR kick H.A.S. w/ SNKL
    1 @ 4:05 200 FR kick H.A.S./100 FR swim w/ SNKL
    1 @ 3:55 100 FR kick H.A.S./200 FR swim w/ SNKL
    1 @ 3:45 FR swim w/ SNKL
    3 @ 4:20 FR kick w/ BD

    200 FLOAT

    Total: 3600

    PM Swim:

    500 (100 FR swim/100 FR side-kick/100 FL kick on back H.A.S./100 FR side-kick/100 FR swim)

    9x200 @ 3:00 SMOOTH FR kick H.A.S. w/ fins + SNKL

    18x50 @ 1:10 kick w/ fins
    odd: 25 UW FL/25 FR side-kick/25 UW FL
    even: 25 FR side-kick/25 UW FL/25 FR side-kick

    150 FLOAT

    10x100 @ 1:30 SMOOTH FR kick w/ fins + BD

    Total: 4800
    Categories
    Swim Workouts
  14. Thursday 12/17/2020

    AM SCY Solo @ LRAC + PM SCY Solo @ LRRC

    AM Swim:

    400 EZ alternating 100 FR swim/100 FR side-kick

    50 FR kick H.A.S. w/ fins + SNKL

    Total: 450

    (Too cold to open the LRRC pool, so I swam at the LRAC, but the power went out! So they kicked us out. Returned to the pool several hours later when the LRRC opened.)

    PM Swim:

    100 EZ FR swim

    4x1000 @ 13:00 FR kick H.A.S. w/ fins + SNKL

    50 FLOAT

    Total: 4150
    Categories
    Swim Workouts
  15. Wednesday 12/16/2020

    AM SCY Solo @ LRAC

    400 (100 swim/100 FR side-kick)

    9x200 w/ fins + SNKL
    1 @ 3:00 FR kick H.A.S.
    1 @ 2:55 175 FR kick H.A.S./25 swim
    1 @ 2:50 150 FR kick H.A.S./50 swim
    1 @ 2:45 125 FR kick H.A.S./75 swim
    1 @ 2:40 100 FR kick H.A.S./100 swim
    1 @ 2:35 75 FR kick H.A.S./125 swim
    1 @ 2:30 50 FR kick H.A.S./150 swim
    1 @ 2:25 25 FR kick H.A.S./175 swim
    1 @ 2:20 swim

    10x200 w/ fins
    2 @ 3:00 FR kick w/ BD
    2 @ 2:45 FL kick on back H.A.S.

    Total: 4200
    Categories
    Swim Workouts
  16. Tuesday 12/15/2020

    PM SCY Solo @ LRAC

    6x100 @ 1:30 FR swim
    6x100 @ 1:45 FR side-kick

    10x100
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim

    4x
    100** @ 2:00 FAST FR kick w/ BD
    4x200 @ :10 rest kick w/ fins
    odd: FR w/ BD
    even: FR H.A.S. w/ SNKL
    REST until next :00

    ** 100 done as follows:
    RD1 - Full 100 (1:19-)
    RD2 - broken 75/:15/25 (1:14)
    RD3 - broken 50/:10/50 (1:12-)
    RD4 - broken 25/:05/25/:05/25/:05/25 (1:08)

    200 FLOAT

    Total: 6000
    Categories
    Swim Workouts
  17. Monday 12/14/2020

    AM SCY Solo @ LRRC

    500 FR side-kick

    20x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    500 FLOAT

    Total: 5000
    Categories
    Swim Workouts
  18. Saturday 12/12/2020

    PM SCY w/ Trip @ LRRC

    19x100 @ 1:45 25 FR side-kick/25 FL kick on back H.A.S.

    40x50 @ :50 FR kick H.A.S. w/ fins + SNKL

    100 EZ

    Total: 4000
    Categories
    Swim Workouts
  19. Friday 12/11/2020

    AM SCY Solo + PM SCY w/ Trip + Larry @ LRRC

    AM Swim:

    6x500 @ 7:00 FR kick H.A.S. w/ fins + SNKL

    Total: 3000

    PM Swim:

    4x300 @ 5:00
    odd: FR side-kick
    even: FR side-kick every 1st 25 of each 100 one-arm FR

    250 SMOOTH FR kick H.A.S. w/ fins + SNKL

    6x400 @ 5:00 D1-6 (start strong and get FASTER!) FR kick H.A.S. w/ fins + SNKL (4:45+, 4:44+, 4:40, 4:34, 4:27, 4:17)

    150 EZ

    Total: 4000
    Categories
    Swim Workouts
  20. Thursday 12/10/2020

    PM SCY Solo @ LRRC

    3000 FR kick w/ fins + SNKL

    Total: 3000
    Categories
    Swim Workouts
Page 1 of 58 123451151 ... LastLast