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Swim Workouts

  1. Sunday 2/16/2020

    PM SCY w/ Trip + Srdan @ LRRC "BEST AVERAGE" or "All in all, I hit the, freakin' brick wall."

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    9x100 @ 2:00 BEST AVG (:59-, :58+, :59-, :59-, :59-, :59, :59++, :59++, 1:01-)
    200 @ 8:00 FLOAT
    300 RACE TRIP! (3:16, split 1:05/1:07/1:04)

    3x200 @ :10 rest SMOOTH FR kick w/ fins + BD

    Total: 4000

    On this, my fourth straight day of doing speed work, I finally hit the wall. The last 130 yards of the 9x100 set was pure hell. As the splits show, I fell apart on the last one. I haven't had the wheels come off the bus like that in a LONG time. The 300 "for time" I just took as an opportunity to race Trip. One the one hand I am slightly disappointed after finding my limit I didn't push myself past it. On the other hand, my stroke had unraveled so much that I felt I needed to dial it back and fix my form, rather than just blindly spin my wheels for 12 lengths of the pool.

    Updated February 17th, 2020 at 02:28 PM by Calvin S

    Categories
    Swim Workouts
  2. Saturday 2/15/2020

    AM SCY w/ The Lady Trojans @ UALR "Super Suit Saturday" or "Requiem for a Blue Seventy"

    400 swim every 4th 25 head-up scull
    400 pull 150 FR/100 BK/150 FR
    400 kick 50 FR/50 BR w/ BD
    4x125 @ 2:00 I.M. double each stroke once (double stroke done as 25 drill/25 BUF)
    4x50 @ :40 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    200 EZ

    200 BR "broken" - 4x50 @ :10 rest
    30.9
    1:04.6 (33.7)
    1:37.9 (33.2)
    2:11.99 (34.0)

    300 EZ

    Total: 2800

    So the women's team has always done a "Super Suit Saturday" the Saturday before they leave for conference. They are knee-deep into taper and throw on their tech suits to do a couple broken swims. I brought both my Blue Seventy Neuro Comp full body suits (one for me and one to share). I put on the one I have always used and found it had finally ripped And when I went back out to grab my other, one of the girls had already claimed it. So I "super suited" with my hot pink, orange, and purple Nike brief! Not a bad time for a broken 200 breaststroke a week after taper coming off working hard all week.
    Categories
    Swim Workouts
  3. Friday 2/14/2020

    PM SCY w/ Trip @ LRRC "200/Variable speed work"

    1000 SKIPS
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    2x
    200 @ 2:40 1st 50 @ 200 PACE
    2x150 @ 2:00 middle 50 @ 200 PACE
    3x100 @ 1:10 AE
    2:30 REST

    4x50 @ 1:00 1/0 breaths per 25

    Total: 3000

    SHOUT OUT: Trip again. I made him do MY set today instead of the other way around. He pushed it even though he was feeling run down from yesterday's workout. Way to get after it, Trip!
    Categories
    Swim Workouts
  4. Thursday 2/13/2020

    PM SCY w/ Trip @ LRRC "Threshold Work"

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ :55 FR kick D1-4, BR kick D5-8 w/ BD
    4x150 @ 2:15 25 FR/25 BK no breath on FR w/ fins
    8x50
    4 @ 1:00 "Progressive Freestyle" w/ SNKL
    4 @ :50 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    6x50 @ :40 FR kick w/ fins + BD
    100 EZ

    4x100 @ 1:10 RED (1:00, 1:00+, 1:01, 1:01+)
    1:10 REST
    3x100 @ 1:10 RED (1:00+, 1:03, 1:05)
    1:10 REST
    2x100 @ 1:10 RED (1:01+, 1:02+)
    1:10 REST
    100 @ 1:10 REDDISH-BLUE (:59+)

    6x100 @ 1:30 SMOOTH pull w/ paddles + SNKL

    Total: 4000

    SHOUT OUT: Trip. He HATES this set. But he texted me last night saying he wanted to do it. He said the only thing he hates more than this set is stressing about it for three days in advance...so he sprung it on himself (and me). He dropped the hammer as well. I have been doing this set every 6-8 days and dropping the interval every few weeks to gauge my fitness. But today since Trip was doing it and 1:10 is a good, tough send-off for Trip, and I wanted us to stay together on the set, I went back to 1:10 as well. To compensate I told myself I would try to hold 1:00s and/or keep myself at threshold level (RED zone 26-27 beats/:10) for all ten. As you can see, I hit a wall on second set, #2 and #3. But that was to be expected. Solid workout all around. Good idea, Trip!
    Categories
    Swim Workouts
  5. Tuesday 2/11/2020

    PM SCY w/ Trip + Srdan @ LRRC "I.M."

    400 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 I.M.
    odd: kick/drill
    even: drill/kick
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL
    4x100 @ 1:35 I.M.
    odd: drill/swim
    even: swim/drill
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL

    4x50 @ 1:00 25 UW/12.5 FAST w/ GREAT B.O./12.5 EZ w/ fins
    50 EZ
    4x25 @ :30 V.S.
    50 EZ

    12x200 @ 2:35
    2 - FR PINK
    1 - I.M. D1-4 to RED (2:31, 2:27, 2:23, 2:18)

    200 EZ (25 kick w/ BD/25 BK/25 FR/25 kick w/ BD) w/ fins

    Total: 5000

    Updated February 17th, 2020 at 02:28 PM by Calvin S

    Categories
    Swim Workouts
  6. Monday 2/10/2020

    PM SCY w/ Trip @ LRRC "Getting back into it"

    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :25 FR kick w/ BD
    4x100 @ 1:30 D1-4 (1:09, 1:07, 1:05+, 1:02)

    11x200 @ 2:35
    4 - pull w/ paddles + SNKL
    4 - swim w/ fins:
    #1 - 8th 25 UW
    #2 - 6th, 8th 25 UW
    #3 - 4th, 6th, 8th 25 UW
    #4 - 2nd, 4th, 6th, 8th 25 UW
    3 - swim N.S. D1-3 (2:19, 2:16, 2:12)

    5x100 @ 1:30 kick 25 FL/25 FR w/ fins + BD

    Total: 4100
    Categories
    Swim Workouts
  7. Friday 2/7/2020

    PM SCY Solo @ LRRC "Drop-taper Day #4"

    300 swim every 4th 25 head-up scull
    200 kick every 3rd 25 BR w/ BD

    2x50 @ 1:00 BUF

    2x50 @ 1:00 rest 25 DIVE FAST/25 EZ

    100 EZ

    Total: 800
    Categories
    Swim Workouts
  8. Thursday 2/6/2020

    PM SCY Solo (w/ Trip as "Head Timer" and Doug as "Head Cheerleader") @ LRRC "Broken Swims/Drop-taper Day #3"

    300 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:45 k/sw/dr/bld
    #1/#3 - BR
    #2 - FR

    8x25 @ :35 swim w/ finger tip strapless paddles
    odd: FR
    even: BR

    2x50 @ :30 rest
    #1 - DIVE w/ FAST BO/EZ
    #2 - DIVE FAST 25/25 EZ

    100 BR "Broken" (50 - :10 - 25 - :05 - 25)
    29.52/15.48/15.67 - 1:00.67

    200 FLOAT

    Total: 1200

    Felt a little rushed on the broken swim, but I will take a 1:00. Did the practice in my old full-body B70 Neuro Comp tech suit. I wanted to "feel" fast without the shave!
    Categories
    Swim Workouts
  9. Tuesday 2/4/2020

    PM SCY Solo (w/ Trip as "Head Timer") @ LRRC "200 Pace work/Drop-taper Day #2"

    2x150 @ :10 rest 100 FR/50 BK
    200 N.S. pull w/ paddles + SNKL (1:07/1:04)
    100 BR kick w/ BD

    4x50 FR
    1 @ 1:00 build (28.5)
    3 @ :50 @ 200 PACE to the feet (27.8, 27.6, 27.8)

    200 FLOAT

    Total: 1000

    SHOUT OUT: Trip, for showing up on deck at precisely the moment I needed a timer!

    I felt really good today. Went with my "competition" suit (not my tech suit, just a tight Nike brief) for practice. Same suit I wore for the "Six on Five" two days ago. Plan to take tomorrow off, then go full body suit for a broken 100 BR on Thursday, then float Friday and then it's off to the races on Saturday (200 FR and 100 BR)!
    Categories
    Swim Workouts
  10. Monday 2/3/2020

    PM SCY Solo @ LRRC "Recovery/Drop-taper Day #1"

    5x100 w/ SNKL
    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

    3x100 @ 2:00 "hullabaloo"
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x150 @ 2:30 FL kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  11. Sunday 2/2/2020

    PM SCY w/ Trip, Srdan, and Michael @ LRRC "Six on Five"

    600 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 k/sw/dr/bld
    4x50 @ :35 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    6x @ 5:00
    100 DIVE FAST
    150 EZ

    Total: 3000

    Results:
    4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 (Endurance brief)
    5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 (Endurance brief)
    6/23/18 (LCM) - 1:00, 1:00, 1:01-, 1:03-, 1:03, 1:03- (B70 Neuro Comp full body)
    11/3/18 (SCY) - 55.91, 56.17, 55.88, 56.62, 57.36, 57.11 (Nike brief)
    1/26/19 (SCY) - 55.87 (26.63/29.24), 55.44 (26.79/28.65), 55.43 (26.89/28.54), 56.49 (27.31/29.18), 57.24 (no splits), 56.81 (27.71/29.10) (Finis brief)
    3/2/19 (SCY) - 53.05 (25.55/27.50), 53:29 (25.97/27.32), 53.78 (26.39/27.39), 54.15 (26.40/27.75), 55:29 (27.00/28.29), 54.28 (26.21/28.07) (B70 Neuro Comp full body)
    6/8/19 (LCM) - 1:04.60* (31.00/33.60), 1:03.62 (30.80/32.82), 1:05.71 (31.65/34.06), 1:06.08 (32.33/33.75), 1:07.56 (32.48/35.08), 1:07.51 (32.60/34.91) (Finis Brief, *forgot to remove drag suit on #1)
    2/2/20 (SCY) - 53.5, 55.6, 56.2, 56.8, 56.1, 56.9 (Nike Brief)


    Trip's Results:
    11/3/18 (SCY) - 1:00.78, 1:00.06, 1:00.00, 1:00.11, 1:00.38, 1:00.18 (Endurance jammer)
    1/26/19 (SCY) - 1:00.59 (29.53/31.06), 1:00.41 (29.30/31.11), 1:00.28 (29.40/30.88), 1:00.34 (29.14/31.20), 59.97 (28.90/31.07), 1:00.82 (29.40/31.42) (Endurance jammer)
    3/2/19 (SCY) - 1:00.73 (29.42/31.31), 1:00.87 (29.62/31.25), 1:00.67 (29.34/31.33), 1:00.87 (29.38/31.49), 1:00.25 (29.08/31.17), 1:01.03 (29.46/31.57) (Endurance jammer)
    6/8/19 (LCM) - 1:08.94 (33.62/35.32), 1:09.92 (34.11/35.81), 1:09.62 (33.93/35.69), 1:10.04 (34.22/35.82), 1:10.19 (34.21/35.98), 1:09.32 (34.03/35.29) (Endurance Jammer)
    2/2/20 (SCY) - 1:01.0, 1:00.6, 1:00.5, 1:00.8, 1:00.6, 1:00.2 (Endurance Jammer)

    Srdin's Results:
    2/2/20 (SCY) - 52.2, 55.6, 57.4, 59.6, 57.8, 57.6 (some random brief)

    SHOUT OUT: Trip, because he asked nicely for one. He also threw down on this set. As did Srdin. He was a wicked fast 52.2 on the first 100. Made me look like I was standing still. This set sucks. I mean, it tells you a lot about whether you can hold on, and mentally its a grind, but the aftermath is horrible. I get bad "lactate headaches" as I call them. Going to need a hardcore recovery day tomorrow!

    Updated February 17th, 2020 at 02:26 PM by Calvin S

    Categories
    Swim Workouts
  12. Saturday 2/1/2020

    PM SCY @ UALR "How's about a race?"

    400 swim every 4th 25 head-up scull
    4x75 @ :10 rest k/dr/bld
    4x50 @ :40 PINK
    4x25 @ :30 V.S.

    50 FR - 23.24 - Too deep on my dive, and had to breathe once at flags on the first 25 and once a few strokes off the wall on the second 25. Other than that, not bad I suppose coming off some heavy training. I did throw on my tech suit for this race!

    250 EZ

    Total: 1300
    Categories
    Swim Workouts
  13. Friday 1/31/2020

    PM SCY Solo @ LRRC "Recovery/Friday Fly Day"

    400 swim every 4th 25 head-up scull
    6x100 @ 1:45 k/sw/dr/bld
    odd: FL
    even: FR

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

    4x50 mid-pool 25 FAST/25 EZ
    odd: FL
    even: FR

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  14. Thursday 1/30/2020

    PM SCY Solo (w/ Trip + Srdan on 4x300/4x100) @ LRRC "Droppin' the hammer on Thor's day"

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:10
    #1 - breathe 2/4/6 by 50
    #2 - breathe 4/6/8 by 50

    4x100 @ 1:07 (1:06-, 1:06+, 1:06, 1:06)
    1:07 REST
    3x100 @ 1:07 (1:04+, 1:05-, 1:05)
    1:07 REST
    2x100 @ 1:07 (1:03+, 1:04-)
    1:07 REST
    100 @ 1:07 (1:01)

    2x
    3x100 @ 2:00 "hullabaloo"
    8x25 @ :30 BR w/ FL kick w/ fins + strapless fingertip paddles (focus on loading hips and forearm catch)

    4x300 @ 4:00 N.S. pull w/ SP
    200 @ 6:00 EZ
    4x100 @ 2:00 BEST AVG (:58+, :58-, :58, :59)

    200 EZ FR kick w/ fins + BD

    Total: 6000

    Updated February 17th, 2020 at 02:26 PM by Calvin S

    Categories
    Swim Workouts
  15. Tuesday 1/28/2020

    PM SCY w/ Trip @ LRRC "Something a little different"

    6x300
    2 @ 3:55
    2 @ 3:45
    2 @ 3:35

    8x100 @ 1:30 FR kick w/ fins + BD

    300 @ 4:00 WHITE
    325 @ 4:00 PINK
    350 @ 4:00 RED
    3:00 REST
    400 @ 5:00 PINK
    425 @ 5:00 RED
    450 @ 5:00 BLUE

    150 EZ

    Total: 5000
    Categories
    Swim Workouts
  16. Monday 1/27/2020

    PM SCY Solo @ LRRC "Kickin' it"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 k/dr/UW/12.5 FAST/12.5 EZ w/ fins
    2x200 @ 2:40 D1-2 pull w/ SP

    2x
    4x50 @ 1:00 "Progressive Freestyle"
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    3x100 @ 1:45 FR kick w/ BD
    200 @ 3:45 BK pull w/ SP
    3x100 @ 1:40 FR kick w/ BD
    200 @ 3:45 BK pull w/ SP

    8x25 @ :24 FL swim w/ 8 kicks off wall and 8 strokes max "in memoriam"

    300 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  17. Saturday 1/25/2020

    AM SCY w/ the Lady Trojans @ UALR "Distance Workout"

    4x200 @ 2:40 swim w/ fins + paddles + SNKL
    4x100 @ 1:20 D1-4

    3x
    6x25 @ :40 "Ervin"

    50 EZ

    2x400 @ 5:15 PINK
    6x100 @ 1:20 D1-3, 4-6 to Mile Pace
    :30 REST
    3x300 @ 3:50 PINK pull w/ paddles + SNKL
    4x100 @ 1:20
    #1/3 - SMOOTH
    #2/4 - @ MP
    1:10 REST
    4x200 @ 2:40 PINK
    3x100 @ 1:20 @ MP (1:03.9, 1:03.9, 1:03.6)

    100 FLOAT

    Total: 5600

    Water was quite warm, which made going fast rather difficult.

    Updated January 25th, 2020 at 01:42 PM by Calvin S

    Categories
    Swim Workouts
  18. Friday 1/24/2020

    PM SCY Solo (and 12x100 w/ Trip) @ LRRC "Quantity with a dash of quality"

    400 swim every 4th 25 head up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 RIMO k/dr/sw
    2x150 @ 1:55 N.S. pull w/ SP + SNKL
    200 (25 swim/25 head-up scull)
    4x50 @ :35 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    4x100 @ 1:08 (1:05+, 1:06, 1:06+, 1:06+)
    1:08 REST
    3x100 @ 1:08 (1:05, 1:06, 1:06)
    1:08 REST
    2x100 @ 1:08 (1:05, 1:06)
    1:08 REST
    100 @ 1:08 (1:03)

    5x200 @ :10 rest 50 FL/50 FR kick w/ fins + BD

    12x100 @ 1:30 I.M. focus on perfect transitions

    100 FLOAT

    Total: 5300
    Categories
    Swim Workouts
  19. Thursday 1/23/2020

    PM SCY Solo (and 3x300 w/ Trip) @ LRRC

    500 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    6x50
    3 @ :35 MAKE
    3 @ :40 AE
    :30 REST
    4x75
    2 @ :50 MAKE
    2 @ :55 AE
    :45 REST
    3x100 @ 1:08 RED
    1:06 REST
    2x150 @ 1:40 BLUE
    3:40 REST

    2x300 @ 4:00 SMOOTH pull w/ paddles + SNKL
    1:00 REST
    300 @ 4:00 UP TEMPO, "Zane Grothe Style**," give Trip someone to race (3:23+)

    200 EZ

    Total: 5000

    ** I read once that Zane Grothe will do some of his crazy distance sets with NO KICKOUTS OFF ALL WALLS. I think the point being to really focus on the stroke, and increasing the number of strokes to work on each length of the pool. I agreed to level the playing field a little bit for Trip (who's walls leave something to be desired) by not kicking out of any walls.
    Categories
    Swim Workouts
  20. Tuesday 1/21/2020

    PM SCY w/ Trip (and his tan) @ LRRC "I.M. and Threshold"

    2x400 @ :10 rest swim w/ fins + paddles + SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    6x50 @ :10 rest
    3 - BR kick w/ BD
    3 - drill 25 BK/25 BR

    100 @ 1:20 AE FRIM
    200 @ 2:40 AE FRIM
    300 @ 4:00 AE FRIM
    400 @ 5:20 AE FRIM
    400 @ 5:20 HOLD THRESHOLD PACE (4:32)
    300 @ 4:00 HOLD TP (3:24)
    200 @ 2:40 HOLD TP (2:16+)
    100 @ 1:20 THRESHOLD PACE (1:07)

    200 EZ

    Total: 3500

    Wasn't sure if Trip was going to be back from Mexico today so I had something else prepared but when he showed up I did his workout instead. I aimed to hold my threshold interval (1:08 for now), that is what I sort of used for my "pace" today. I also aimed to hold the same pace for every 100 of each distance, as opposed to going out hard and then backing off but still "averaging" my target pace.
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    Swim Workouts
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