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Calvin S

  1. Thursday 6/18/2020

    PM LCM Solo @ LRRC "Aerobic Capacity"

    Air Temp: 89
    Pool Temp: 84*
    *And the pump is broken so the water isn't circulating. Felt like swimming through sludge, and the water actually felt more like 86+.

    8x
    75 FR swim
    50 FR kick on side (25 R/25 L)
    25 head-up scull
    :10 rest

    5x100 @ 1:20 (1:14-, 1:14+, 1:15-, 1:15-, 1:15-)
    1:20 REST
    4x100 @ 1:20 (1:14-, 1:14, 1:14, 1:13+)
    1:20 REST
    3x100 @ 1:20 (1:12+, 1:13-, 1:13-)
    1:20 REST
    2x100 @ 1:20 (1:11, 1:12-)
    1:20 REST
    100 @ 1:20 (1:09)

    300 EZ FR kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  2. Wednesday 6/17/2020

    PM LCM Solo @ LRRC "Recovery and Maintenance"

    400 swim every 4th 25 scull w/ SNKL

    8x150 @ 2:45
    2 - breathe 2-4-6 by 50 pull w/ SP
    2 - FL kick w/ fins + BD

    24x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x100 @ 1:00 rest 15M dive FAST/20 EZ/30 FAST w/ turn/20 EZ/15 FAST finish

    100 FLOAT

    Total: 3100
    Categories
    Swim Workouts
  3. Tuesday 6/16/2020

    AM LCM Solo @ LRRC (did part of LRAD's practice) @ LRRC

    Air Temp: 70
    Pool Temp: 82

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

    200 EZ FR kick w/ BD (to kick out the fins)

    MAX FOCUS ON HEAD POSITION!!
    8x25 @ :10 rest BK kick in S-line
    8x25 @ :10 rest BK overhead scull
    8x50 @ 1:10 BK kick H.A.S. emphasize shoulder/hip roll w/ fins
    10x50 @ 1:10
    odd: 25 R/25 L
    even: swim

    400 @ 6:20 SMOOTH
    8x50 @ :40
    PINK (:35, :36+, :37, :37-, :37, :37+, :37, :37+)
    1:00 REST
    400 @ 6:20 SMOOTH
    4x100 @ 1:15
    RED (1:10-, 1:12-, 1:13-, 1:13-)
    1:00 REST
    400 @ 6:20 SMOOTH
    200 @ :00
    MAX EFFORT/BLUE (2:19+ [1:08+/1:10+])

    100 FLOAT

    Total: 5600

    Categories
    Swim Workouts
  4. Monday 6/15/2020

    AM LCM Solo @ LRRC

    Air Temp: 70
    Pool Temp: 81+

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 50 FR kick w/ BD/50 B&A drill/50 swim (middle 25 NO BREATH) w/ fins
    8x25 @ :40 V.S. FR kick w/ BD
    400 pull every 4th 25 scull w/ SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 V.S. FR swim
    100 EZ

    4x100 @ 2:30 "Rouse 100s" w/ fins
    100 EZ

    2x
    2x200 @ 3:30 I.M.
    #1 - 25 drill/25 swim
    #2 - swim
    :30 REST
    200 @ 4:00 FAST I.M. (done as 2x100 I.M.)

    100 EZ

    Total: 4100
    Categories
    Swim Workouts
  5. Sunday 6/14/2020

    PM LCM Solo @ LRRC

    Air Temp: 91
    Pool Temp: 85+

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:15 breathe 2-4-6 by 50 pull w/ SP
    1:00 REST

    All FR kick w/ BD
    50 @ 1:15
    50 @ :55
    50 @ 1:15
    2x50 @ :55
    50 @ 1:15
    3x50 @ :55
    50 @ 1:15
    4x50 @ :55

    300 EZ

    8x100 @ 2:30 "Rouse 100s" w/ fins
    200 EZ

    Total: 4000

    Updated June 15th, 2020 at 09:43 AM by Calvin S

    Categories
    Swim Workouts
  6. Saturday 6/13/2020

    PM LCM Solo @ LRRC "Recovery-ish"

    Air Temp: 91
    Pool Temp: 84 (bleh!)

    5x400 @ :20 rest
    #1 - 75 swim/25 head up scull
    #2 - 50 FL/50 FR kick w/ fins + BD
    #3 - I.M. k/sw/dr/bld by 25
    #4 - 75 pull/25 scull w/ buoy + SNKL
    #5 - swim w/ strong back half/N.S. (1:13/1:17/1:13/1:12 - 4:55)

    20x50 @ 1:00 FR swim focus on DPS w/ fins + paddles + SNKL

    Total: 3000
    Categories
    Swim Workouts
  7. Friday 6/12/2020

    PM LCM w/ Trip + Srdan (+ Marvin as "Chief Split-Getter") @ LRRC "BEST AVG...or 'JUST AVG'?"

    Air Temp: 89
    Pool Temp: 82

    500 swim 50 FR/50 BK dive every 100
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 V.S.
    100 EZ

    10x100 @ 2:00 BLUE/BEST AVG

    5x100 @ 1:45 FR kick w/ fins + BD

    Total: 2600

    Results:
    Calvin: 1:09, 1:08, 1:07, 1:08, 1:08+, 1:09, 1:08+, 1:09, 1:10, 1:10-
    Trip: 1:13, 1:13+, 1:14, 1:13, 1:14, 1:14, 1:14-, 1:14, 1:13, 1:12
    Srdan: 1:12, 1:13-, 1:13, 1:15, 1:17, 1:15, 1:15, 1:16, 1:14, 1:10 (he pulled the last 5)

    Solid set by all. Last record I have of doing this set LCM was on 5/1/2019, and there I was: 1:09-, 1:08+, 1:09, 1:09+, 1:10-, 1:10, 1:10, 1:11-, 1:09+, 1:08+ so I was happier with this iteration of the set. I fell off towards the end, but the water temp and the heat started to get to me. Always blows my mind how much more difficult this set is LCM over SCY!

    Updated June 13th, 2020 at 12:36 PM by Calvin S

    Categories
    Swim Workouts
  8. Thursday 6/11/2020

    AM LCM Solo (did part of LRAD practice again) @ LRRC “Bread and Butter Middle Distance Work”

    Air Temp: 63*
    Pool Temp: 78
    *5:00 am

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

    4x50 @ 1:10 D1-4 FR kick w/ BD

    4x100 @ 2:15 25 FL kick on BK/25 4R/4L/4 full strokes FL/25 dolphins dives/25 STRONG FL

    AE to STRONG AE, make all intervals
    100 @ 1:40
    200 @ 3:00
    300 @ 4:00
    200 @ 3:00
    100 @ 1:40
    200 @ 2:50
    300 @ 3:45
    200 @ 2:40
    100 @ 1:15

    100 FLOAT

    Total: 4200

    I had planned to do an easy recovery practice, but that 100/200/300 set was like right in my wheelhouse. Riddle me this, does the fact that I trained for 8 straight weeks when the club team couldn’t excuse the fact that I was one of only four swimmers who made this whole set? Or did it really look that bad that the 35.5 year old took most of them to the cleaners? Either way, felt great today

    Updated June 11th, 2020 at 04:36 PM by Calvin S

    Categories
    Swim Workouts
  9. Wednesday 6/10/2020

    AM LCM Solo (but w/ LRAD - "Arkansas Dolphins" club team) @ LRRC

    Air Temp: 61*
    Pool Temp: 80
    *5:00 am

    800 alternating 75 FR/25 head-up scull/75 BK/25 bucket scull

    **At this point the club team got in and seeing as I didn't have a concrete workout plan for this morning, I just followed their lead.**

    8x150 @ 3:00 50 FR kick H.A.S./50 B&A drill - steady kick!!/50 swim w/ SNKL

    3x
    8x25 @ :15 rest w/ buoy
    odd: front scull "windshield wipers"
    even: BR pull
    4x50 @ 1:15 BR swim w/ good glide, strong kick, fast catch

    24x50 @ 1:00
    #1 - SMOOTH
    #2 - SMOOTH w/ 6 beat kick
    #3 - BLUE/SP1 (:31-, :31, :31+, :31-, :32-, :32, :32, :32-)

    100 FLOAT

    Total: 4500
    Categories
    Swim Workouts
  10. Tuesday 6/9/2020

    PM LCM Solo @ LRRC "Threshold"

    Air Temp: 91*
    Pool Temp: 81+
    * Heat Index of 101

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 REST

    4x200 @ 2:40 (2:33, 2:33, 2:32, 2:33-)
    1:20 REST
    3x200 @ 2:40 (2:32, 2:33, 2:32)
    1:20 REST
    2x200 @ 2:40 (2:31+, 2:31)
    1:20 REST
    200 @ 2:40 (2:26*)
    * N.S. 1:14/1:12

    300 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  11. Monday 6/8/2020

    PM LCM w/ Trip + Srdan @ LRRC "Short and some pace"

    Air Temp: 73
    Pool Temp: 82
    *swam in a driving rain

    400 swim

    4x50 @ 1:00
    #1 - BUF
    #2-4 @ 200 PACE (:31-, :31+, :31)
    100 EZ

    6x100 @ 1:45
    odd: SMOOTH last 25 NO BREATH
    even: @ 400 PACE (1:08+, 1:07-, 1:07+)

    200 EZ kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  12. Saturday 6/6/2020

    PM LCM w/ Srdan @ LRRC "Lactic Hold"

    Air Temp: 90
    Pool Temp: 85+ (YIKES!)

    300 (100 swim/50 kick)
    3x100 @ 1:30 D1-3
    4x50 @ :40
    100 EZ
    4x25 @ :30 V.S.

    2x
    6x25 @ 1:00 12.5 BLUE/12.5 EZ w/ chute (half closed)
    100 @ 2:00 DIVE PURPLE (1:03-, 1:02-)
    3x100 @ 1:30 "lactic hold" w/ 4/6/2 turns
    2:30 REST

    400 EZ FR kick w/ fins + BD

    Total: 2500

    SHOUT OUT: Doug and Dr. J for spectating and starting us from the blocks. Big shout out to Srdan. I had really low energy levels today, and the heat and warm water made it worse. He pushed me to push myself more than he probably realizes. Thanks man, I am sorry I didn't bring as much noise as I usually do. Also Srdan had the fastest 100 of the bunch. He made my 1:03- look like slow motion when he stopped the clock at 1:00.9. On round two I got the better of him though
    Categories
    Swim Workouts
  13. Friday 6/5/2020

    AM LCM Solo @ LRRC

    Air Temp: 73
    Pool Temp: 79+

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 rest

    3x
    300 @ 4:45/4:40/4:35 FR kick H.A.S. w/ fins + SNKL
    300 @ 4:15/4:10/4:05 150 FR kick H.A.S./150 swim w/ fins + SNKL
    300 @ 3:45/3:40/3:35 FR swim w/ fins
    100 FLOAT

    2x100 @ 1:20 SMOOTH
    600 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  14. Tuesday 6/2/2020

    AM LCM Solo @ LRRC

    Air Temp: 63
    Pool Temp: 76+

    5x100 @ :10 rest FR side kick
    10x50 @ :10 rest FL kick on back H.A.S.

    3x
    2x300 @ :10 rest FR kick H.A.S. w/ fins + SNKL
    300 @ :10 rest FL kick w/ fins + BD
    100 @ :20 rest EZ

    Total: 4000
    Categories
    Swim Workouts
  15. Monday 6/1/2020

    AM LCM Solo @ LRRC "Threshold Kicking"

    Air Temp: 63
    Pool Temp: 77

    5x100 @ :10 rest FR side kick

    3x100 @ 1:55 FR kick w/ BD
    1:55 REST
    3x100 @ 1:55 FR kick w/ BD
    1:55 REST
    2x100 @ 1:55 FR kick w/ BD
    1:55 REST
    2x100 @ 1:55 FR kick w/ BD
    1:55 REST
    100 @ 1:55 FR kick w/ BD
    1:55 REST
    100 @ 1:55 FR kick w/ BD
    1:55 REST

    10x200 @ :10 rest 25 FR/25 FL kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  16. Saturday 5/30/2020

    PM LCM Solo @ LRRC "Hypoxic"

    6x100 @ :10 rest
    #1 - side kick
    #2 - 25 single arm FR/50 side kick/25 single arm FR
    #3 - FL kick on back H.A.S.

    4x400 @ :20 rest w/ fins + SNKL
    odd: FR kick H.A.S. w/ rolling** 25 UW + 12.5M UW off all walls
    even: FL kick w/ BD

    1:00 REST

    400 alternating 25 UW/25 FR kick H.A.S. w/ fins + SNKL

    200 FLOAT

    Total: 2800

    ** first 100, first 25 UW, second 100, second 25 UW, etc.
    Categories
    Swim Workouts
  17. Friday 5/29/2020

    PM LCM Solo @ LRRC “just a quick dip to cool off”

    Air Temp: 82
    Pool Temp: 79

    400 various styles of FR/FL kick

    100 FAST FR kick FOR TIME w/ BD (1:36+)

    3x100 @ 2:30 “Rouse 100s” w/ fins

    200 FLOAT

    Total: 1000
    Categories
    Swim Workouts
  18. Thursday 5/28/2020

    PM LCM Solo (last 4x300 w/ Trip) @ LRRC

    Air Temp: 73
    Water Temp: 77
    *Started practice in a driving rain storm. Finished with blue skies.

    4x100 @ :10 rest FR side kick
    10x300 @ 5:00 FR kick H.A.S. w/ fins + SNKL

    Total: 3400
    Categories
    Swim Workouts
  19. Wednesday 5/27/2020

    AM LCM Solo @ LRRC

    Air Temp: 64
    Pool Temp: 76

    3x100 @ :10 rest I.M. kick on back H.A.S.
    3x100 @ :10 rest FR kick on side

    10x200 @ 3:20 FR kick H.A.S. w/ fins + SNKL

    300 FLOAT

    Total: 2900
    Categories
    Swim Workouts
  20. Tuesday 5/26/2020

    AM SCY Solo @ LRRC

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

    10x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    8x25 @ :10 rest kick on back H.A.S.
    odd: BR
    even: FL

    Total: 2800
    Categories
    Swim Workouts
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