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Calvin S

  1. Thursday 11/5/2020

    AM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull
    500 FR kick H.A.S. w/ fins + SNKL
    500 pull w/ paddles + SNKL
    5x100 @ 1:20 SMOOTH D1-5

    3x
    300 @ 3:30
    200 @ 2:20
    100 @ 1:10
    6x50 @ :50 @ 500 PACE
    1:00 REST

    13x100 @ 1:30 SMOOTH FR kick w/ fins + BD

    Total: 6000
    Categories
    Swim Workouts
  2. Wednesday 11/4/2020

    AM SCY Solo @ LRRC

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 pull w/ SNKL

    9x300 w/ fins + SNKL
    1 @ 4:15 FR kick H.A.S.
    1 @ 3:45 150 FR kick H.A.S./150 FR swim
    1 @ 3:15 FR swim

    300 EZ

    Total: 5000
    Categories
    Swim Workouts
  3. Tuesday 11/3/2020

    PM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    6x400 @ 5:30 PINK FR kick w/ fins + BD

    5x200 @ 2:30 PINK pull w/ SP + SNKL
    100 EZ

    4x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00-, 1:00-, 1:00, 1:00+)
    1:10 REST
    3x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00-, 1:00, 1:00++)
    1:10 REST
    2x100 @ 1:10 HOLD 1:00 OR BETTER! (1:00, :59++)
    1:10 REST
    100 @ 1:10 HOLD 1:00 OR BETTER! (:58)

    300 EZ FR kick w/ fins + BD

    Total: 5300
    Categories
    Swim Workouts
  4. Monday 11/2/2020

    AM SCY Solo @ LRRC "Recover"/"Shoulder Vacation"

    Air Temp: 39 (!!)
    Pool Temp: ~82

    500 swim every 4th 25 head-up scull
    400 FR kick w/ fins + BD
    4x75 @ 1:05 "Claire Lockridge" pull w/ SP
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    100 I.M. drill

    6x400 @ 6:00 FR kick H.A.S. w/ fins + SNKL

    400 FLOAT

    Total: 4300
    Categories
    Swim Workouts
  5. Sunday 11/1/2020

    PM SCY w/ Trip, Larry, and Noel (the 200s) and Srdan, Dr. J, and Larry (the 25s) @ LRRC

    9x200 @ 2:35 PINK
    5x100 @ 1:30 FR kick last 25 submarine kick w/ fins + BD
    100 EZ

    6x @ no interval
    25 FAST FR swim w/ bucket 1/2 full
    25 EZ

    3x @ no interval
    25 FAST FR kick w/ bucket 1/3 full (unhook belt at 12.5)
    25 EZ

    3x @ no interval
    25 FAST FL kick UW w/ bucket 1/2 full
    25 EZ

    6x @ no interval
    25 DIVE FAST FR (fastest was 10.97)
    25 EZ

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  6. Saturday 10/31/2020

    PM SCY w/ Srdan, Trip, Larry, Doug, and Dr. J @ LRRC "VO2 MAX" or "Requiem for a 007"

    My crew's all about loot, f*** lookin' cute
    I'm strictly Timb boots and army certified suits

    ~ Mobb Deep

    2x
    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    (RD1) 3x100 @ 1:20 D1-3
    (RD2) 6x50 @ :40 D1-3 in pairs

    4x25 @ :30 V.S.
    100 EZ

    4x @ 10:00
    50 @ 1:30 DIVE opening 50 of 200
    100 @ 2:30 push middle 100 of 200
    50 @ 1:30 DIVE BRING IT HOME!
    4:30 Active Recovery
    GOAL: 3+ seconds under goal time

    I only got 100 in between rounds since I had to time heat 2, the sprinters heat (Doug and Dr J.), who did the following:

    4x @ 10:00
    25 @ :45 DIVE opening 25 of 100
    50 @ 1:30 push middle 50 of 100
    25 @ :45 push BRING IT HOME!
    7:00 Active Recovery
    GOAL: 1.5+ seconds under goal time

    ^^At the end of the 4 rounds, Srdan, Trip and I performed a fifth round doing the sprinter's set, and Larry did a 75 FL for time.

    100 EZ

    12x50 @ 1:00 SMOOTH FR kick w/ fins + BD + beer

    Total: 4000

    Results:
    Calvin:
    26.2/56.3/25.1 - 1:47.6
    26.2/55.8/25.7 - 1:47.7
    26.5/55.7/25.5 - 1:47.7
    25.5/56.8/26.1 - 1:48.4
    12.2/26.7/12.1 - 51.0

    Srdan:
    25.8/57.1/25.2 - 1:48.1
    25.8/58.1/25.8 - 1:49.7
    28.0/1:01.6/25.5 - 1:55.1
    26.6/59.9/26.1 - 1:52.6
    12.2/26.7/11.4 - 50.3

    Trip:
    30.0/1:03.3/28.6 - 2:01.9
    30.0/1:02.0/30.0 - 2:02.0
    30.0/1:01.4/29.6 - 2:01.0
    30.2/1:01.2/29.8 - 2:01.2
    **Trip will have to fill me in on his 100 splits**

    Larry:
    30.0/1:03.7/28.6 - 2:02.3
    29.0/1:03.9/28.9 - 2:01.8
    29.8/1:03.8/28.9 - 2:02.5
    29.0/1:04.4/28.7 - 2:02.1
    75 FL - 50.00

    Dr. J:
    13.74/32.97/14.15 - 1:00.86
    13.67/32.97/14.60 - 1:01.24
    13.3/33.1/14.5 - 1:00.9
    13.9/33.7/14.8 - 1:02.4

    Doug:
    13.02/29.27/12.71 - 55.0
    14.01/31.35/14.06 - 59.42

    SHOUT OUT: To the whole "crew". Thanks Srdan for pushing me on that last dive 50 of each round. Thanks to Trip, Larry, Doug, and Dr. J for showing me you are never too old to kick ass at a practice that is kicking your ass. Y'all killed it. And thanks Dr. J for the VESPER. Felt good to pour a little out for the original double-o seven.

    Updated November 2nd, 2020 at 02:24 PM by Calvin S

    Categories
    Swim Workouts
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