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Calvin S

  1. Friday 5/8/2020

    PM LCM w/ Trip + Srdan @ LRRC

    Air Temp: 66
    Pool Temp: 71

    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 50 H.A.S. kick/50 B & A drill/25 BUF/12.5 FAST/12.5 EZ w/ fins + SNKL
    5x100 @ 1:30 breathe every 4 pull w/ SP
    8x50 @ :55 FR kick w/ fins + BD
    100 EZ

    30x50 @ :50
    3 @ 400 PACE
    1 EZ
    (had two 34.1s, three 32.9s, and the last one was 32.1, the rest were :33.3 - :33.8)

    5x100 @ 1:40 EZ FR w/ 4/6/2 turns

    Total: 4000
    Categories
    Swim Workouts
  2. Thursday 5/7/2020

    PM LCM Solo @ LRRC

    Air Temp: 73
    Pool Temp: 72+

    6x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 rest

    4x200 @ 3:20 FR kick w/ fins + BD
    100 EZ

    4x100 @ 1:15 (1:11, 1:12+, 1:13+, 1:14)
    1:15 REST
    3x100 @ 1:15 (1:11+, 1:14-, 1:14)
    1:15 REST
    2x100 @ 1:15 (1:10, 1:14)
    1:15 REST
    100 @ 1:15 (1:08)

    200 EZ

    Total: 3000

    Updated May 8th, 2020 at 06:17 PM by Calvin S

    Categories
    Swim Workouts
  3. Wednesday 5/6/2020

    PM LCM w/ Trip @ LRRC "Back for the first time"

    Air Temp: 75
    Pool Temp: 74

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 swim
    300 @ 3:45 swim

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    100 EZ

    10x200 @ 3:00 SMOOTH

    100 EZ

    Total: 4400

    SHOUT OUT: The movers and shakers who got the governor to amend his "phase 1" of the "reopening plan" to allow for the LRRC to have lap swimming.
    Categories
    Swim Workouts
  4. Sunday 5/3/2020

    PM LCM w/ Trip @ "Undisclosed Location"

    Air Temp: 77
    Pool Temp: 72

    4x w/ SNKL
    75 swim
    50 FR kick H.A.S.
    25 scull

    400 FR kick w/ fins + BD

    100 @ 1:30 swim UNDER 1:15 (1:13)
    200 @ 3:00 swim UNDER 2:30 (2:29)
    300 @ 4:30 swim UNDER 3:45 (3:45+)
    400 @ 6:00 swim UNDER 5:00 (4:59+)
    400 @ 6:00 swim UNDER 4:40 w/ fins (4:38)
    300 @ 4:30 swim UNDER 3:22 w/ fins (3:20)
    200 @ 3:00 swim UNDER 2:10 w/ fins (2:09)
    100 @ 1:30 ​swim UNDER 1:02 w/ fins (:58+)

    6x100 @ 1:40
    3 - FR swim w/ SNKL
    3 - FR kick H.A.S. w/ fins + SNKL

    Total: 3600
    Categories
    Swim Workouts
  5. Saturday 5/2/2020

    PM LCM w/ Trip @ "Undisclosed Location" "Recovery"

    Air Temp: 82
    Pool Temp: 73

    5x100 @ :15 rest FR swim
    4x100 @ :15 rest BK swim

    5x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    100 FLOAT

    Total: 2000

    Totally done in from yesterday's VO2 MAX set. Kicking ass on sets like that makes me feel younger than I am, but then I wake up the next morning and realize I am old. My stroke was stale, my shoulders were sore, I had no kick. But I also think I am feeling the combined effects of continuously swimming, since March 16th, with only three days off, including a stretch of 19 and (currently) 20 days straight. To those of you who might read this and get jealous or think I am bragging, know that every day I got in the water I didn't take it for granted because I know most of you out there cannot swim. When I pushed it, I swam hard as much for all of you who couldn't do a workout as I did for myself. Meanwhile, I just floated through practice today. It was a waste of a gorgeous day to hit LCM hard, but hopefully tomorrow I come back more rested.

    Updated May 2nd, 2020 at 09:57 PM by Calvin S

    Categories
    Swim Workouts
  6. Friday 5/1/2020

    PM SCY w/ Srdan @ "Undisclosed Location" "VO2 MAX"/"Swim every practice like it could be your last"

    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

    10x50 @ :35 PINK pull w/ paddles
    300 EZ

    8x50 @ :45 @ 200 PACE/BLUE (:27.5, :28.0, :27.8, :28.1, :27.9, :28.0, :27.9, :28.1)
    100 @ 3:00 EZ
    6x50 @ 1:00 @ 200 PACE/BLUE (:27.5, :27.4, :27.5, :27.6, :27.5, :27.5)
    100 @ 3:00 EZ
    4x50 @ 1:15 ALL OUT/PURPLE (:25.8, :26.1, :25.9, :26.2)
    100 @ 3:00 EZ
    2x50 @ 1:30 ALL OUT/PURPLE (:26.0, :26.0)

    400 EZ FR kick w/ fins + BD

    Total: 3500

    SHOUT OUT: My training partner today. Srdan threw down with me the whole set. This one had us both barely able to climb out of the water at the end. Srdan dropped the fasted 50 split of the set with a super speedy 24.9 on the first one of the last set of two. However, I think he would agree that my overall average was a hair faster than his . Great job today, man!

    Updated May 1st, 2020 at 11:51 PM by Calvin S

    Categories
    Swim Workouts
  7. Thursday 4/30/2020

    PM SCY Solo @ "Undisclosed Location"

    2x w/ fins + SNKL
    300 @ 4:30 FR kick H.A.S.
    300 @ 4:00 150 FR kick H.A.S./150 swim
    300 @ 3:30 swim

    200 EZ (to swim out the fins)

    4x100 @ 1:05 (1:02, 1:03, 1:03+, 1:04)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:03, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:04)
    1:05 REST
    100 @ 1:05 (1:02)

    8x125 @ 1:40 pull w/ paddles + SNKL

    400 EZ FR kick w/ fins + BD

    Total: 4400
    Categories
    Swim Workouts
  8. Wednesday 4/29/2020

    PM SCY Solo (w/ Trip sort of for last 15 minutes) @ "Undisclosed Location"

    2x
    400 swim every 4th 25 head-up scull
    4x200 @ 2:30 PINK
    RD1: FR kick w/ fins + BD
    RD2: FR pull w/ SP + SNKL

    4x75 @ 1:20 k/dr/UW w/ fins

    8x
    75 @ :50 HOLD UNDER :45 (:44-, :44+, :44-, :44+, :44-, :43, :44-, :43)
    50 @ :50 SMOOTH

    300 EZ kick w/ fins + BD

    Total: 4000
    Categories
    Swim Workouts
  9. Tuesday 4/28/2020

    PM SCY Solo @ “Undisclosed Location”

    400 swim every 4th 25 head-up scull

    3x
    4x75 @ 1:00 “Claire Lockridge” pull w/ paddles
    :30 REST
    4x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    :30 REST

    4x125 @ 2:10 FR kick 1st/last 25 submarine kick w/ fins + BD

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  10. Monday 4/27/2020

    PM SCY w/ Trip @ "Undisclosed Location"

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 1:45 PINK pull w/ SP + SNKL

    300 FLOAT (while I waited for Trip to finish warming up)

    6x200 @ 2:30 HOLD UNDER 2:15 (2:14s on first five, 2:13 on #6)
    1:00 REST**
    4x225 @ 2:35 RED (2:28, 2:28-, 2:27, 2:24+)
    ** The 1:00 rest wasn't originally intended, but I thought Trip wasn't going to make #6 and so I planned to wait for him to start the 225s (he was continuing with 200s). Sufficed to say, he did NOT take the rest and just kept right on going. Oh well.

    6x100 @ 1:30 FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  11. Sunday 4/26/2020

    PM SCY w/ Trip @ "Undisclosed Location"

    400 swim every 4th 25 head-up scull

    4x200 @ 2:30 tight D1-4 (2:13, 2:12, 2:10, 2:09)
    200 EZ
    800 @ 10:00 PINK (9:13)

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

    Total: 3000

    Updated April 26th, 2020 at 10:58 PM by Calvin S

    Categories
    Swim Workouts
  12. Saturday 4/25/2020

    PM SCY w/ Srdan @ “Undisclosed Location” “Lactic Hold”

    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

    4x50 @ :35 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    3x
    6x25 @ 1:00 12.5 BLUE/12.5 EZ w/ chute (full closed)
    100 @ 2:00 push PURPLE (53.8, 53.0, 55.1)
    3x100 @ 1:15 “Lactic Hold” w/ 4/6/2 turns
    1:15 REST

    150 EZ
    25 EZ
    25 FAST assisted w/ band
    25 EZ
    25 FAST assisted w/ band
    100 EZ

    Total: 3500

    SHOUT OUT: Srdan had a great set as well. He only did two rounds (I think he hit that wall on RD2), but was a super speedy 52.5 on the first push 100. Looked over and realized he was making me look like I was standing still! The weather was great with a stiff breeze blowing across the pool to help cool me off. I was quite hot by the time I started RD3. Definitely glad I did a third round so I could find that wall and run head first into it!
    Categories
    Swim Workouts
  13. Friday 4/24/2020

    PM SCY w/ Trip + Srdan @ "Undisclosed Location" "Hypoxic + Maintenance"

    400 swim every 4th 25 head-up scull
    300 FR kick w/ fins + BD

    20x75 @ 1:30 swim "Claire Lockridge"

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

    Total: 2700

    Went with some smooth swimming and some hypoxic work today. Definitely felt stale after yesterday's set. Planning to do "Lactic Hold" with Srdan tomorrow. Going to be a good one I can feel it!
    Categories
    Swim Workouts
  14. Thursday 4/23/2020

    PM SCY w/ Trip @ "Undisclosed Location" "Wednesday, April 22nd Redux"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 V.S.
    100 EZ

    3x
    300 @ 4:00 HOLD UNDER 3:15 pull w/ paddles + SNKL
    3x100 @ 1:30 HOLD UNDER 1:00 swim
    RD1: 3:15, :59, :59-, :59-
    RD2: 3:14, :59, :59, :59
    RD3: 3:11, :59, :59-, :58-
    ** Bonus 1:00 rest between RD2 and RD3

    6x100 @ 1:30 FR kick w/ fins + BD

    Total: 3400
    Categories
    Swim Workouts
  15. Wednesday 4/22/2020

    PM SCY w/ Trip @ "Undisclosed Location" "TESTING...TESTING...IS THIS THING ON? MIC CHECK ONE, TWO. ARE WE RECORDING?"

    500 swim every 4th 25 head-up scull

    300 @ 4:00 pull w/ SP + SNKL
    3x100 @ 1:30 tight D1-3 (1:01, 1:00, :58)
    300 @ 4:00 pull w/ SP + SNKL
    100 @ 1:30 (1:01-)

    Total: 1500

    Thunderstorms came through and wrecked the rest of practice.
    Categories
    Swim Workouts
  16. Tuesday 4/21/2020

    PM LCM w/ Trip @ "Undisclosed Location" "Trip's Birthday Swim Suit"

    Air Temp: 82
    Pool Temp: 65+

    600 swim every 4th 25 head-up scull
    300 FR kick w/ fins + BD

    10x200 @ 3:00
    3 - pull w/ SP + SNKL
    3 - FR kick H.A.S. w/ fins + SNKL
    4 - swim D1-4 (2:42, 2:37, 2:31, 2:25+)

    100 EZ

    Total: 3000

    SHOUT OUT: From wet suit to tech suit to "what suit?" Trip just keeps trying to come up with new and clever ways to try and get an edge on me. Today, he swam the whole practice naked.

    Updated April 22nd, 2020 at 10:39 PM by Calvin S

    Categories
    Swim Workouts
  17. Monday 4/20/2020

    PM LCM w/ Trip + Srdan @ "Undisclosed Location"

    Air Temp: 73
    Pool Temp: 63+

    500 swim every 4th 25 head-up scull

    100 @ 1:30 pull w/ SP + SNKL
    200 @ 3:00 pull w/ SP + SNKL
    300 @ 4:30 pull w/ SP + SNKL
    400 @ 6:00 pull w/ SP + SNKL
    400 @ 6:00 swim w/ 4/6/2 turns
    300 @ 4:30 swim w/ 4/6/2 turns
    200 @ 3:00 swim w/ 4/6/2 turns
    100 @ 1:30 swim w/ 4/6/2 turns

    5x100 @ 1:40 FR kick w/ fins + BD

    Total: 3000

    Categories
    Swim Workouts
  18. Sunday 4/19/2020

    PM SCY Solo @ "Undisclosed Location" "Maximum Efficiency + Doin' Work!"

    2x
    300 @ 4:30 FR kick H.A.S. w/ fins + SNKL
    300 @ 4:00 150 FR kick H.A.S./150 swim w/ fins + SNKL
    300 @ 3:30 swim w/ fins + SNKL

    10x200 @ 2:20 RED (2:13, 2:13, 2:12, 2:11, 2:13+, 2:14, 2:14, 2:15, 2:14, 2:11**)
    ** N.S. 1:07/1:04

    100 EZ

    8x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    100 FLOAT

    Total: 5000

    5000 yards in 70 minutes. I was really happy with the main set. Really felt like I crushed it. Love that feeling. It is what fuels me to get up and go to the pool another day!

    Updated April 22nd, 2020 at 10:40 PM by Calvin S

    Categories
    Swim Workouts
  19. Saturday 4/18/2020

    PM SCY Solo @ "Undisclosed Location"

    2x
    400 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:30 25 FR kick H.A.S./25 B&A drill w/ fins + SNKL
    4x75 @ 1:00 "Claire Lockridge" pull w/ SP

    4x100 @ 1:05 (1:00, 1:02, 1:02, 1:03)
    1:05 REST
    3x100 @ 1:05 (1:01, 1:02+, 1:03+)
    1:05 REST
    2x100 @ 1:05 (1:01, 1:01+)
    1:05 REST
    100 @ 1:05 (:58-)

    8x125 @ 2:00 FR kick w/ fins + BD

    Total: 4000
    Categories
    Swim Workouts
  20. Friday 4/17/2020

    PM SCY w/ Trip @ "Undisclosed Location"

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

    500 SMOOTH FR kick w/ fins + BD
    8x75 @ 1:15 "Claire Lockridge" pull

    12x100 @ 1:40 FR kick H.A.S. w/ fins + SNKL

    200 EZ FR

    Total: 3500
    Categories
    Swim Workouts
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