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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
  7. Friday 10/30/2020

    PM SCY w/ Trip + Jack @ LRRC

    500 swim every 4th 25 head-up scull

    6x300
    3 @ 4:00 100 pull/100 kick w/ BD/100 swim
    3 @ 4:30 D1-3 to FAST (NT, 3:15+, 3:02+)

    100 EZ

    6x100 @ 1:30 swim every 2nd/4th 25 1 breath max

    3x
    4x25 @ :45 12.5 FAST/12.5 EZ w/ bucket (1/3 full RD1/RD2, full RD3)
    :30 REST
    100 @ 2:00 FAST (1:17-, 1:17+, :52++)
    3x100 @ 1:35 SMOOTH BK
    :45 REST
    RD1/RD2 - FR kick w/ BD
    RD3 - FR swim

    100 FLOAT

    Total: 4600
    Categories
    Swim Workouts
  8. Thursday 10/29/2020

    PM SCY w/ Little Rock Masters (first half) and Solo (second half) @ LRRC

    500 swim
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD

    150
    125
    100
    75
    50
    25
    All @ :20 REST PINK

    25 EZ

    9x100 @ 1:30 D1-3, 4-6, 7-9 to RED

    100 EZ

    6x200 @ 2:30 PINK pull w/ paddles + SNKL
    8x100 @ 1:30 SMOOTH FR kick w/ fins + BD
    16x50
    3 @ :30 FAST NO BREATH
    1 @ 1:00 EZ

    100 EZ

    Total: 5050
    Categories
    Swim Workouts
  9. Wednesday 10/28/2020

    AM SCY Solo @ LRRC

    4x500
    1 @ 8:00 swim every 4th 25 head-up scull
    1 @ 7:30 FR kick w/ fins + BD
    1 @ 7:00 pull w/ SP + SNKL
    1 @ 6:30 STRONG N.S.

    10x200 @ 2:45 FR kick H.A.S. w/ fins + SNKL

    4x100 @ 1:05 (1:02, 1:03, 1:04-, 1:04-)
    1:05 REST
    3x100 @ 1:05 (1:03, 1:03+, 1:03)
    1:05 REST
    2x100 @ 1:05 (1:00-, 1:01-)
    1:05 REST
    100 @ 1:05 (:57-)

    200 FLOAT

    Total: 5200
    Categories
    Swim Workouts
  10. Tuesday 10/27/2020

    PM SCY w/ Trip @ LRRC

    6x300 w/ fins + SNKL
    1 @ 4:30 FR kick H.A.S.
    1 @ 4:00 150 FR kick H.A.S./150 FR swim
    1 @ 3:30 FR swim

    2x
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 V.S.

    20x100 @ 1:30
    2 - I.M. RED
    1 - FR PINK

    6x100 @ 1:30 FR swim last 25 NO BREATH

    800 EZ FR kick w/ fins + BD

    Total: 5800
    Categories
    Swim Workouts
  11. Monday 10/26/2020

    AM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    500 @ 6:15 pull w/ SP + SNKL
    4x125 @ 2:00 FR kick H.A.S. first/last 25 UW w/ fins + SNKL
    400 @ 5:00 pull w/ SP + SNKL
    4x100 @ 1:10
    300 @ 3:45
    4x75 @ 1:00 "Claire Lockridge" pull w/ paddles
    200 @ 2:30
    4x50 @ :35
    100 @ 1:15
    4x25 @ :30 FAST NO BREATH

    12x200 w/ fins
    odd @ 2:50 FR kick w/ BD
    even @ 2:30 BK swim w/ 6 FL kicks off every wall

    200 FLOAT

    Total: 6100
    Categories
    Swim Workouts
  12. Thursday 10/22/2020

    AM SCY Solo @ LRRC "Recovery" or "Sending My Shoulders On Vacation"

    10x100 @ :10 rest FR kick H.A.S. w/ SNKL

    10x200 @ 2:50 FR kick w/ fins + BD

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

    Total: 4000

    In other news, Tuesday morning it was officially announced that the LRRC will not be putting up the bubble over the SCY pool this winter. So it looks like I will be swimming outside all winter. Any of you Northern California/Southern Florida readers, @ me with tips :P
    Categories
    Swim Workouts
  13. Wednesday 10/21/2020

    AM SCY Solo @ LRRC "Aerobic Capacity I.M." **

    ** Workout lifted directly from Wednesday, 9/11/2013

    2x
    300 swim every 4th 25 head-up scull
    8x50 @ 1:00 I.M.O. in pairs
    odd: k/dr
    even: dr/bld

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

    2x
    4x75 @ 1:40 FL/BK/BR no breath on FL
    6x50 @ :40 BK
    6x50 @ :45 BR
    6x50 @ :35 FR
    300 @ :30 REST I.M. kick active recovery w/ BD

    300 FLOAT

    Total: 6100
    Categories
    Swim Workouts
  14. Tuesday 10/20/2020

    PM SCY w/ Trip + Doug (for the start work) @ LRRC "Threshold/Pace"

    500 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD

    4x25 @ :30 V.S.
    100 EZ

    3x
    300 @ 4:00 HOLD UNDER 3:15 and D1-3
    3x100 @ 1:30 @ 500 PACE
    1:00 REST

    RD1: 3:13+, :59-, :59-, :58+
    RD2: 3:11-, :59+, :59-, :59-
    RD3: 3:09, :59-, :59-, :57+

    6x100 @ 1:30 FR kick H.A.S. last 25 UW FL w/ fins + SNKL

    4x12.5 working on starts
    350 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  15. Monday 10/19/2020

    AM SCY Solo @ LRRC

    2x
    300 swim every 4th 25 head-up scull
    4x100 @ 1:15 pull w/ SP + SNKL
    12x25 @ :40
    odd: B&A drill
    even: UW FL kick

    5x
    300 @ 3:30 PINK
    200 @ 2:20 PINK
    100 @ 2:10 BLUE BEST AVG (:58+, :58-, :58-, :58-, :55+)

    200 FLOAT

    Total: 5200
    Categories
    Swim Workouts
  16. Sunday 10/18/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 75
    Pool Temp: 65

    6x300 @ :15 rest w/ fins + SNKL
    #1 - FR kick H.A.S.
    #2 - 150 FR kick H.A.S./150 swim
    #3 - swim

    100 @ 1:30 pull w/ paddles + SNKL
    200 @ 3:00 pull w/ paddles + SNKL
    300 @ 4:30 pull w/ paddles + SNKL
    400 @ 6:00 pull w/ paddles + SNKL
    400 @ 6:00 STRONG (5:12)
    300 @ 4:30 beat 300 split from 400 (3:50)
    200 @ 3:00 beat 200 split from 300 (2:29)
    100 @ 1:30 beat 100 split from 200 (1:10-)

    6x100 @ 1:45 FR kick w/ fins + BD

    Total: 4400
    Categories
    Swim Workouts
  17. Saturday 10/17/2020

    AM SCY w/ Srdan + Larry @ LRRC "Happy Sprinterday!"

    400 swim every 4th 25 head-up scull
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x25 @ :35 V.S.
    100 EZ

    4x
    50 @ :50 DIVE PURPLE to feet
    25 @ :40 UW no breath + hook up to parachute
    4x25 @ :00 12.5 BURST/12.5 EZ w/ cute (continuous)
    50 PUSH PURPLE beat goal 100 2nd 50 split.
    175 EZ

    300 EZ FR kick w/ fins + BD

    Total: 3000

    SHOUT OUT: Larry crushed this set. First of all, and most importantly, he made it through all four rounds. Second, he threw down a super swift :25 on the 3rd dive 50 (hand touch) and a sterling :26 on the last push 50. I think you are turning the corner, buddy! Srdan was :25- on the first dive 50 and :24s on the rest, and averaged :24 mid on the push ones. I was the only one who made the 25 underwater no breath every time though...

    RESULTS:
    Dive 50: :25-, :24, :24, :25+ (missed turn on last one)
    Push 50: :25-, :25--, :25--, :24+

    Updated October 18th, 2020 at 10:45 AM by Calvin S

    Categories
    Swim Workouts
  18. Friday 10/16/2020

    AM SCY Solo @ LRRC "Recovery"

    500 swim every 4th 25 head-up scull

    8x75 @ 1:00 "Claire Lockridge" pull w/ paddles
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 SMOOTH

    Total: 1600
    Categories
    Swim Workouts
  19. Thursday 10/15/2020

    AM SCY Solo @ LRRC "I.M."

    600 swim every 4th 25 head-up scull
    8x50 @ :50 I.M.O. in pairs
    odd: kick/dr
    even: dr/sw

    100 @ 1:20 WHITE
    200 @ 2:20 PINK
    300 @ 3:20 RED
    100 @ 1:40 I.M. WHITE
    200 @ 2:40 I.M. PINK
    300 @ 3:40 I.M. RED

    300 EZ FR kick w/ fins + BD

    Total: 2500
    Categories
    Swim Workouts
  20. Wednesday 10/14/2020

    AM SCY Solo @ LRRC "Aerobic"

    500 swim every 4th 25 head-up scull

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10
    :20 REST
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55
    :10 REST
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :35
    :20 REST
    100 @ 1:15 pull w/ paddles + SNKL
    4x25 @ :30 FAST NO BREATH
    2:00 REST

    500 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
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