View RSS Feed

Calvin S

  1. Tuesday 9/1/2020

    PM LCM Solo @ LRRC "T-Storms coming for my practice time again!"

    400 swim every 4th 25 head-up scull
    4x150 @ 2:30 50 FR kick H.A.S./50 B&A drill/50 swim (last 25 no breath) w/ fins + SNKL

    4x200 @ 2:40 (2:33+, 2:34, 2:34, 2:34+)
    2:40 REST
    3x200 @ 2:35 (2:28+, 2:29, 2:28+)
    2:35 REST
    2x200 @ 2:30 (2:26, 2:27+)
    2:30 REST
    200 @ 2:25 (2:21)
    2:25 REST
    4x100 @ 1:20 (1:16, 1:17+, 1;18, 1:16)
    1:20 REST
    3x100 @ 1:15 (1:11, 1:13-, 1:13+)
    1:15 REST
    100 @ 1:10 (1:09++) **

    Total: 3800

    ** There was distant thunder almost from the moment I entered the water, but then a huge storm front moved in rapidly near the end of the set. I was startled with 20 meters to go by a bright flash of lightning close at hand, so I finished the 100 and got out. I was supposed to finish with 2x100 @ 1:10, 1:10 REST, 100 @ 1:05.
    Categories
    Swim Workouts
  2. Monday 8/31/2020

    AM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    3x500 @ 7:00 D1-3 (5:54, 5:39-, 5:19)

    100 FLOAT

    Total: 2100

    Thunder started rumbling as soon as I finished my 500 warm up. By the time I finished the third 500 descend, I was being asked to exit the pool. Had a long workout planned, and felt really good on the 500s. Oh well.
    Categories
    Swim Workouts
  3. Friday 8/28/2020

    PM LCM Solo @ LRRC

    Air Temp: 93*
    Pool Temp: 80
    *Heat Index of 100 (although strangely enough, it didn't feel that hot)

    500 swim every 4th 25 head-up scull

    2x
    400 @ 5:40 WHITE
    2x200 @ 2:40 #2 faster than #1
    300 @ 4:15 WHITE
    2x150 @ 2:00 #2 faster than #1
    200 @ 2:50 WHITE
    2x100 @ 1:20 #2 faster than #1
    1:15 REST

    RD1: 400, 300, 200 pull w/ paddles + SNKL; 200, 150, 100 swim
    RD2: ALL kick w/ fins; 400, 300, 200 S-line on back; 200, 150, 100 w/ BD

    100 FLOAT

    Total: 4200
    Categories
    Swim Workouts
  4. Thursday 8/27/2020

    AM SCY Solo @ LRRC "Threshold Throwback Thursday*"

    *Hopping in the Delorean and heading back to May 23, 2016, and THIS workout from pwb's blog!

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

    100 @ 1:10
    100 @ 1:20
    2x100 @ 1:10
    100 @ 1:30
    3x100 @ 1:10
    100 @ 1:40
    4x100 @ 1:10
    100 @ 1:50
    5x100 @ 1:10
    100 @ 2:00
    6x100 @ 1:10

    400 EZ FR kick w/ fins + BD

    Total: 5000

    I have had several misfires at this set over the past 18 months, trying to make it all on 1:05. Maybe last week coming right off taper I could have done it. But the water was warm, and I have lost that "invincible" training feeling when your taper hasn't quite worn off yet. I am back to normal, and therefore 1:10 provided me just the right effort level. I stayed in the low RED range, and averaged 1:05s on all the 100s @ 1:10.

    SHOUT OUT: Patrick Brundage, Kurt Dickson, and Stewart Carroll. They did it first :P
    Categories
    Swim Workouts
  5. Tuesday 8/25/2020

    PM LCM w/ Trip @ LRRC "I.M. and D.A.B.A.*"

    Air Temp: 93 (heat index of 99)
    Pool Temp: 82 (felt cooler)

    2x
    400 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:40 no breath last 25 pull w/ SP + SNKL

    100 @ 1:30 FRIM PINK
    200 @ 3:00 FRIM PINK
    300 @ 4:30 FRIM PINK
    400 @ 6:00 FRIM PINK
    1:00 REST
    400 @ 6:00 25 FL/75 FR
    300 @ 4:30 50 FL/50 FR
    200 @ 3:00 75 FL/25 FR
    100 @ 1:30 FL (1:14+)
    - all FL STRONG RED, all FR SMOOTH WHITE

    6x100 @ 1:40 SMOOTH FR w/ SNKL

    Total: 4600

    *Deferred Action for Butterfly Aficionados

    This practice left me totally drained. Definitely skipping a "Friday Fly Day" this week, unless Trip plans a main set that includes a lot of 50s!
    Categories
    Swim Workouts
  6. Saturday 8/23/2020

    PM LCM w/ Trip, Srdan, Noel, Doug, Dr. J, Larry, and Frank @ LRRC "Happy Birthday to you!"

    400 swim every 4th 25 head-up scull
    2x100 @ 3:00 "Rouse 100s" w/ fins

    For Larry's 60th birthday:
    60M FL FAST + 40 EZ

    For Noel's 48th birthday:
    48M FR FAST NO BREATH + 52 EZ

    For Srdan's 37th birthday:
    37M BR FAST + 63 EZ

    Total: 900

    SHOUT OUT: The birthday boys. Great group of people to swim with.
    Categories
    Swim Workouts
  7. Friday 8/21/2020

    PM LCM Solo @ LRRC

    Air Temp: 88
    Pool Temp: 79+

    500 swim every 4th 25 head-up scull
    5x100 @ 2:00 25 dog-paddle/25 3/6 drill/50 swim w/ 6-beat kick w/ SNKL
    10x50 @ 1:00 25 FR "submarine kick"/25 SMOOTH FL kick w/ fins + BD

    200 @ 2:40 1st 50 STRONG
    2x150 @ 2:00 middle 50 STRONG
    :20 REST
    3x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH w/ fins

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  8. Thursday 8/20/2020

    PM LCM w/ Trip @ LRRC "Putting Trip Strauss to the sword"

    Air Temp: 86*
    Pool Temp: 78
    *Absolutely perfect outside swimming weather. A dry-ish 86, uncommon for Central Arkansas in August. Diving in the water felt cool and crisp.

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

    5x300 @ 4:30
    2 - UNDER 3:45 (3:43, 3:42)
    2 - UNDER 3:40 (3:37+, 3:38+)
    1 - UNDER 3:35 (3:34+)

    5x100 @ 1:45 no breath last 25 pull w/ SP

    Total: 2800
    Categories
    Swim Workouts
  9. Wednesday 8/19/2020

    AM LCM Solo @ LRRC "Threshold"

    1000 SKIPS

    3x100 @ 1:45
    2 - FR
    1 - I.M.

    4x100 @ 1:15 (1:10, 1:13, 1:13, 1:13+)
    1:15 REST
    3x100 @ 1:15 (1:10+, 1:13, 1:13+)
    1:15 REST
    2x100 @ 1:15 (1:11, 1:11)
    1:15 REST
    100 @ 1:15 (1:07)

    200 EZ

    Total: 2500
    Categories
    Swim Workouts
  10. Tuesday 8/18/2020

    PM LCM Solo @ LRRC "Because I tapered...why the hell not?"

    Air Temp: 88
    Pool Temp: 78*
    Now that's what I am talkin' about!

    400 swim every 4th 25 head-up scull
    3x100 @ 1:45 no breath last 25 pull w/ paddles + SNKL
    4x50 @ :45 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    200 FR - 2:09.24 - 29.18/32.75 (1:01.93)/33.34/33.97 (1:07.31) - Not a bad swim. Another lifetime best by a few tenths. Video of the swim below:



    400 EZ

    Total: 1800
    Categories
    Swim Workouts
  11. Monday 8/17/2020

    AM SCY @ LRRC "Arkansas Dolphin Intra-Squad Meet"

    Air Temp: 90
    Pool Temp: 86
    (The conditions were not the best for racing, but you have to go with what you got!)

    300 swim every 4th 25 head-up scull
    4x75 @ 1:10 "Claire Lockridge" pull w/ paddles
    4x50 @ 1:00 FL drill
    4x25 @ :30 V.S. FL

    50 EZ
    15M DIVE FAST
    35 EZ

    2x50 @ :50 FL @ 200 PACE
    100 EZ

    200 FL - 2:01.24 - 26.85/29.75 (56.59)/31.09/33.56 (1:04.65) - So I put all my eggs in one basket here, shaving and tapering for one race. Also never have I trained LCM and then tapered for a SCY meet (but done it plenty of times the other way around!). But I also have never gotten the chance to swim a 200 FL fresh. The 200 always seemed to fall at the end of a meet, when I was already tired. My goal was to break the 2:00 barrier, and at the 170 yard mark, I was still on target. Alas, the heat finally withered me down the stretch. While it may have kept me from hitting my goal time, it would not deny me a lifetime best. At thirty-five years young, I will take a best time in the 200 yard FL. In a couple months, hopefully I get a chance to race indoors, and I KNOW I can close out those last 30 yards!

    Total: 2100 (including warm-ups and warm-down)
  12. Sunday 8/16/2020

    PM LCM Solo @ LRRC "Taper Day #11"

    400 swim every 4th 25 head-up scull

    4x50 @ 1:00 mid-pool FL drill

    100 EZ

    4x25 @ :35 V.S. FL

    200 EZ

    Total: 1000
    Categories
    Swim Workouts
  13. Thursday 8/13/2020

    AM SCY Solo @ LRRC "Taper Day #10"/"Meet Warm-up"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:10 "Claire Lockridge" pull w/ paddles
    8x50 @ 1:00
    4 - FL drill
    4 - mid-pool FL swim, fast inside flags, fast breakouts, 6 SMOOTH FR strokes in middle of pool

    4x25 @ :30 V.S. FL

    200 EZ

    Total: 1300
    Categories
    Swim Workouts
  14. Wednesday 8/12/2020

    AM SCY Solo @ LRRC "Taper Day #9"/"Pace Day"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:10 "Claire Lockridge" pull w/ paddles
    4x50 @ 1:00 FL drill
    4x25 @ :30 V.S FL

    4x50 @ :50 FL @ 200 PACE (:29, :29+, :29-, :29-)

    400 EZ 50 swim/50 kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  15. Tuesday 8/11/2020

    PM LCM Solo @ LRRC "Taper Day #8"

    400 swim every 4th 25 head-up scull
    4x50 @ 1:00 FL drill (mid-pool)
    50 EZ
    2x25 DIVE FAST 15M FL aim for easy speed!!
    50 EZ
    4x25 @ :35 V.S. FL (mid-pool)
    50 EZ
    50 DIVE FAST FL aim for easy speed!! (30.45)
    50 EZ

    200 EZ FR kick w/ fins + BD

    Total: 1400
    Categories
    Swim Workouts
  16. Monday 8/10/2020

    AM LCM Solo @ LRRC "Taper Day #7"

    500 swim every 4th 25 head-up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 FR kick w/ fins + BD
    4x50 @ :40 PINK
    4x25 @ :35 V.S.

    3x100 @ 4:00
    #1 - broken :10 rest @ 50 (1:01-)
    #2 - broken :10 rest @ 25/75 (1:00)
    #3 - broken :10 rest @ 25/50/75 (:59-)

    200 EZ FR kick w/ fins + BD

    Total: 2000
    Categories
    Swim Workouts
  17. Saturday 8/8/2020

    AM SCY Solo @ LRRC "Taper Day #6"/"Pace Day"

    300 swim every 4th 25 head-up scull
    4x75 @ 1:15 "Claire Lockridge" pull
    12x25 FL
    4 @ :40 drill
    4 @ :35 SMOOTH/perfect stroke
    4 @ :30 V.S.

    50 EZ

    6x50 FL @ 200 PACE
    1 @ 1:10 (:30-)
    2 @ 1:00 (:29-, :29)
    1 @ :50 (:29)
    2 @ :40 (:29+, :30-)

    250 EZ FR kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  18. Friday 8/7/2020

    PM LCM Solo @ LRRC "Taper Day #5" or "Fifteen hundred on the house"

    Air Temp: 88
    Pool Temp: 82

    500 swim every 4th 25 head-up scull

    5x100 @ 1:40 last 25 no breath pull w/ SP + SNKL

    10x50 @ 1:00 FL kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts
  19. Thursday 8/6/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Taper Day #4"

    200 SMOOTH FR
    4x150 @ 2:45 50 3/6 drill/50 Dressel drill/50 swim w/ SNKL

    2x
    200 @ 3:30 SMOOTH swim w/ 6-beat kick w/ SP
    4x50 @ 1:00 GOLF
    :30 REST
    3x100 @ 1:30 D1-3 to RED (1:14, 1:12-, 1:09, 1:15, 1:12, 1:08)

    200 FLOAT

    Total: 2400
    Categories
    Swim Workouts
  20. Wednesday 8/5/2020

    AM SCY Solo @ LRRC "Taper Day #3"/"Pace Day"

    Air Temp: 74
    Pool Temp: 85*
    *At least 85, may have been higher. SCY pool doesn't have an aerator or chiller, and so it is always hot in the summer. Too bad, cause it is the competition pool for next week's meet!

    300 swim every 4th 25 head-up scull
    3x100 @ :10 rest 50 FR/50 FL kick w/ BD
    4x75 @ 1:10 "Claire Lockridge" pull w/ SP
    12x25 @ :30 FL
    4 - drill
    4 - SMOOTH
    4 - V.S.

    8x50 FL @ 200 PACE
    2 @ 1:10 (:29, :29-)
    2 @ 1:00 (:29+, :29+)
    2 @ :50 (:29+, :30-)
    2 @ :40 (:30+, :31-)

    4x100 @ :10 rest kick w/ fins + BD
    odd: FL
    even: FR

    Total: 2000
    Categories
    Swim Workouts
Page 3 of 55 FirstFirst 12345671353 ... LastLast