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Calvin S

  1. Monday 10/12/2020

    AM SCY Solo @ LRRC "The Basil Hicks Set"

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

    3x500 @ 6:15 D1-3 (5:48, 5:43, 5:34)
    5x300 @ 3:30 D1-5 (3:26, 3:25, 3:24, 3:22, 3:18+)
    1:15 REST
    5x100 @ 1:15
    50 @ 1:15 EZ
    5x100 @ 1:10
    50 @ 1:10 EZ
    5x100 @ 1:05

    400 EZ FR kick w/ fins + BD

    Total: 6000
    Categories
    Swim Workouts
  2. Sunday 10/11/2020

    PM LCM w/ Trip + Larry @ LRRC

    Air Temp: 81
    Pool Temp: 69+

    600 swim every 4th 25 head-up scull

    10x200 @ 3:10 SMOOTH

    5x100 @ 1:45 swim every 4th 25 no breath w/ fins

    Total: 3100
    Categories
    Swim Workouts
  3. Saturday 10/10/2020

    PM SCY Solo @ LRRC "SKITTLES"

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

    6x50 @ :40 PINK
    4x25 @ :30 V.S.
    100 EZ

    2x
    150 @ 1:40 RED
    150 @ 2:10 WHITE
    150 @ 2:40 BLUE (1:27, 1:26+)

    3x
    100 @ 1:05 RED
    100 @ 1:20 WHITE
    100 @ 1:35 PINK
    100 @ 1:50 BLUE (:57-, :57-, :56-**)

    4x
    50 @ :35 RED
    50 @ :45 WHITE
    50 @ :55 PINK
    50 @ 1:05 RED
    50 @ 1:15 BLUE (:26-, :26-, :25, :25-)

    ***Done straight through, no breaks between sets.***

    400 EZ FR kick w/ fins + BD

    Total: 5000

    ** Was really happy with that last fast 100 because the first two I decelerated into my turns, and glided into 2 mediocre dolphin kicks off each wall. Told myself on the last one I would do everything flags to flags the same, just really accelerate into the turns and stick in an extra fast dolphin kick coming off the wall. The result was a whole second difference

    Updated October 11th, 2020 at 10:48 AM by Calvin S

    Categories
    Swim Workouts
  4. Friday 10/9/2020

    AM SCY Solo @ LRRC "Friday Fly Day"

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

    2x
    25 @ :30 UW FL kick
    25 @ :30 L-arm FL
    25 @ :30 R-arm FL
    25 @ :30 UW FL kick
    25 @ :30 6-kick UW recovery FL
    25 @ :30 FL w/ FR kick
    25 @ :30 UW FL kick
    2x25 @ :30 STRONG FL
    :30 REST

    5x100 @ 1:30 FL kick ever 4th 25 "submarine" w/ fins + BD

    300 EZ

    Total: 2250
    Categories
    Swim Workouts
  5. Thursday 10/8/2020

    AM SCY Solo @ LRRC "Recovery"

    500 swim every 4th 25 head-up scull

    12x300
    4 @ 3:45 pull w/ paddles + SNKL
    4 @ 4:30 FR kick w/ fins + BD
    4 @ 3:35 PINK

    100 FLOAT

    Total: 4200
    Categories
    Swim Workouts
  6. Wednesday 10/7/2020

    AM SCY Solo @ LRRC "I.M."

    2x
    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ 1:00 25 dr/25 bld 2x I.M.O. (no FR)

    4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
    3x200 @ 2:30 100 BK/50 BR/50 FR
    :30 REST
    4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
    3x200 @ 2:35 50 BK/100 BR/50 FR
    :30 REST
    4x50 @ 1:00 FL drill 25 R-arm/25 L-arm w/ fins
    3x200 @ 2:25 50 BK/50 BR/100 FR

    200 FLOAT

    Total: 4400
    Categories
    Swim Workouts
  7. Tuesday 10/6/2020

    AM SCY Solo @ LRRC
    PM SCY Solo-ish (started w/ Lady Trojans, did a set with Brad Eichler + Doug, then on my own) @ LRRC


    AM Swim:

    400 swim every 4th 25 head-up scull
    16x75 @ 1:10 “Claire Lockridge” pull w/ paddles
    4x100 @ 1:20 SMOOTH FR kick w/ fins + BD

    Total: 2000

    PM Swim:

    300 swim every 4th 25 head-up scull
    100 @ 1:40 75 STRONG FL/25 EZ
    75 @ 1:20 50 STRONG FL/25 EZ
    50 @ 1:00 EZ
    25 @ :40 FAST FL NO BREATH

    4x100 @ 1:30 D1-4
    4x50 @ :45 D1-4
    8x25 @ :30 V.S.

    4x75 @ 1:30 swim “Claire Lockridge”

    2x
    300 @ 3:30 PINK
    2x150 @ 1:40 RED
    :30 REST
    3x100 @ 1:05 BLUE
    2:25 REST

    550 EZ FR kick w/ fins + BD

    Total: 4000

    Updated October 8th, 2020 at 02:19 PM by Calvin S

    Categories
    Swim Workouts
  8. Monday 10/5/2020

    AM SCY Solo @ LRRC "Threshold"

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

    100 @ 1:05 RED
    100 @ 1:20
    2x100 @ 1:05 RED
    100 @ 1:30
    3x100 @ 1:05 RED
    100 @ 1:40
    4x100 @ 1:05 RED
    300 done as 100 SMOOTH/100 RED/100 SMOOTH
    4x100 @ 1:05 RED
    100 @ 1:40
    3x100 @ 1:05 RED
    100 @ 1:30
    2x100 @ 1:05 RED
    100 @ 1:20
    100 @ 1:05 RED

    400 EZ FR kick w/ fins + BD

    Total: 4300
    Categories
    Swim Workouts
  9. Sunday 10/4/2020

    PM SCY w/ Trip, Srdan, and Dr. J @ LRRC "Flushing the System"

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

    30x50 @ :45 PINK w/ 4/6/2 turns

    200 EZ swim
    400 EZ FR kick w/ fins

    Total: 3100
    Categories
    Swim Workouts
  10. Saturday 10/3/2020

    PM SCY w/ Srdan, Noel, Larry, and Doug (Chief Split-Getter) @ LRRC "Six on Five"

    500 swim every 4th 25 head-up scull
    300 pull w/ paddles + SNKL
    200 kick FL/FR/BR/FR by 50 w/ BD

    4x75 @ 1:15 Rolling I.M. drill
    8x25 @ :35 V.S. I.M.O.
    100 EZ

    6x @ 5:00
    100 I.M. DIVE PURPLE
    150 EZ

    50 EZ
    50 PUSH FAST (25.18)
    50 EZ

    Total: 3250

    SHOUT OUT: To my friends who showed up to grind this one out. Larry, Noel, and Srdan did spectacular on the set, and as always, Doug's help timing was most appreciated.

    Results:
    Calvin (I.M.) - 1:01.36, 1:01.27, 1:01.37, 1:01.77, 1:01.20, 1:02.22
    Srdan (FR) - 51.63, 54.25, 56.48, 1:02.19*, 56.98, 57.25
    Noel (FR) - 56.21, 55.36, 55.28, 55.21, 56.40, 26.46**
    Larry - 1:07.38 (I.M.), 1:03.59 (FR), 29.14**, NT, 26.95, 26.88
    * Cramped up!
    ** Opted to do 50s
    Categories
    Swim Workouts
  11. Friday 10/2/2020

    PM SCY Solo-ish (a small set with Dr. J and Doug) @ LRRC

    2x
    3x100 @ 1:40 SMOOTH
    4x25 @ :40
    1 - BUF
    1 - six strokes fast
    1 - NO BREATH
    1 - EZ
    :20 REST

    2x
    25 FAST assisted w/ cord
    25 EZ

    2x kick w/ BD
    25 @ :20 FR
    25 @ :40 BR
    50 @ :40 FR
    25 @ :40 BR
    75 @ 1:00 FR
    25 @ :40 BR
    100 @ 1:20 FR
    25 @ 1:40 BR

    400 EZ

    Total: 2000
    Categories
    Swim Workouts
  12. Thursday 10/1/2020

    AM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull

    400 @ 4:40 pull w/ paddles + SNKL
    4x100 @ 1:05
    1:00 REST
    300 @ 3:30 pull w/ paddles + SNKL
    4x75 @ :50
    1:10 REST
    200 @ 2:20 pull w/ paddles + SNKL
    4x50 @ :35 HOLD UNDER :30
    1:20 REST
    100 @ 1:10 pull w/ paddles + SNKL
    4x25 @ :30 FAST NO BREATH

    600 EZ FR kick w/ fins + BD

    Total: 3000
    Categories
    Swim Workouts
  13. Tuesday 9/29/2020

    PM SCY Solo @ LRRC "Threshold"

    500 swim every 4th 25 head-up scull
    500 FR kick w/ fins + BD
    500 pull w/ SP + SNKL

    4x100 @ 1:05 (1:01, 1:02+, 1:03-, 1:03)
    1:05 REST
    3x100 @ 1:05 (1:01, 1:02+, 1:03)
    1:05 REST
    2x100 @ 1:05 (1:01+, 1:03+)
    1:05 REST
    100 @ 1:05 (:59-)

    12x75 @ 1:15 "Claire Lockridge" pull w/ paddles

    200 FLOAT

    Total: 3600
    Categories
    Swim Workouts
  14. Monday 9/28/2020

    PM SCY Solo @ LRRC "Straight out of Tall Paul's Log Book"

    400 swim ever 4th 25 head-up scull

    3x200 @ 2:30 D1-3 (2:22, 2:18, 2:13)
    50 @ 1:00 EZ
    3x200 @ 2:25 D1-3 (2:19, 2:16, 2:12)
    50 @ 1:00 EZ
    3x200 @ 2:20 D1-3 (2:16, 2:13, 2:11)
    50 @ 1:00 EZ
    3x200 @ 2:15 D1-3 (2:13, 2:11, 2:09)
    150 @ 3:00 EZ
    3x200 @ 2:30 D1-3 HOLD UNDER 2:10 (2:08-, 2:07+, 2:07-)

    500 EZ FR kick w/ fins + BD

    Total: 4200
    Categories
    Swim Workouts
  15. Saturday 9/26/2020

    PM SCY w/ Srdan @ LRRC "VO2 MAX"

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

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

    100 EZ

    8x50 @ :45 BLUE/200 PACE (:27-, :27, :28-, :28-, :27+, :28-, :28, :28-)
    100 @ 3:00 EZ
    6x50 @ 1:00 BLUE/200 PACE (:27-, :27, :27, :27, :27, :27)
    100 @ 3:00 EZ
    4x50 @ 1:15 PURPLE/FASTER THAN 200 PACE (:25.9, :26.1, :26.2, :26.2)
    100 @ 3:00 EZ
    2x50 @ 1:30 PURPLE/FASTER THAN 200 PACE (:25.4, :25.4)

    500 EZ/FLOAT/scull

    Total: 3300

    SHOUT OUT: Srdan, for pulling an impressive double (or triple?)! When he arrived on deck he informed me that he had already done a swim and a lift all before noon. And here he was at 3:00 pm prepping to do a VO2 max set. My training partner was going hard in the yard today. He also, as usual, threw down the fastest 50 of the bunch, with a swift 24.9 on first 50 of the last set of two. The first eight for me were tough, and I was a little concerned how the rest of the set would go, but I really felt great on the last twelve.
    Categories
    Swim Workouts
  16. Friday 9/25/2020

    PM SCY Solo @ LRRC "I.M."

    400 swim every 4th 25 head-up scull

    2x
    3x100
    RD1 @ 1:40 I.M.
    RD2 @ 1:30 FR PINK
    3x50 @ :50 HOLD UNDER :32
    :30 REST

    3x100 @ 1:10 PINK pull w/ paddles
    300 @ 3:45 RED I.M.
    2x200 @ 2:20 PINK pull w/ paddles
    2x200 @ 2:30 RED I.M.
    300 @ 3:30 PINK pull w/ paddles
    3x100 @ 1:15 RED I.M.

    7x100 @ :15 REST FR kick last 25 head down no breath w/ fins + BD

    Total: 4000
    Categories
    Swim Workouts
  17. Tuesday 9/22/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 66 (and rainy!)
    Pool Temp: 73

    5x400 @ :20 rest
    #1 swim every 4th 25 head-up scull
    #2 FR kick w/ fins + BD
    #3 I.M. 50 dr/50 sw
    #4 pull w/ SP + SNKL
    #5 N.S. (2:36/2:30)

    3x300 @ 4:30 HOLD UNDER 4:00 (3:59, 3:53+, 3:54)
    :30 REST
    3x200 @ 2:50 HOLD UNDER 2:30 (2:27, 2:26+, 2:28-)
    1:00 REST
    3x100 @ 1:20 HOLD UNDER 1:10 (1:08+, 1:09+, 1:09-)

    7x100 @ 1:45 swim every 4th 25 no breath w/ fins + SNKL

    Total: 4500
    Categories
    Swim Workouts
  18. Monday 9/21/2020

    AM SCY Solo @ LRRC "Monday Morning Aerobic"

    6x300 w/ fins + SNKL
    1 @ 4:00 FR kick H.A.S.
    1 @ 3:45 150 FR kick H.A.S./150 swim
    1 @ 3:30 swim

    2x
    3x150 @ 2:00 D1-3 (RD1 to PINK, RD2 to RED)
    5x100 @ 1:20 D1-5 w/ paddles (RD1 to PINK, RD2 to RED)
    6x75 @ 1:05 swim, 15M UW off every wall w/ fins
    4x50 @ :50 D1-4 (RD1 to RED, RD2 to BLUE)

    100 EZ

    Total: 5100
    Categories
    Swim Workouts
  19. Saturday 9/19/2020

    PM* LCM @ LRRC w/ LRAD "Saturday Night Mayhem"
    *6:00-8:00 PM!!

    Air Temp: 73**
    Pool Temp 76
    ** But down to 68 by the time practice concluded.

    500 swim every 4th 25 head-up scull
    10x50 @ 1:05 catch-up drill w/ FAST kick w/ SNKL
    16x25 @ :40 UW kick w/ fins
    alternating:
    L side
    Back
    R side
    Stomach

    16x50 @ 1:10 swim w/ fins + paddles
    4 - V.S.
    4 - D1-4 to FAST

    6x200 @ 3:30 w/ SNKL
    done as:
    50 - 10 kick roll
    50 - 6 kick roll
    50 - 3/6 drill
    50 - build w/ 6-beat kick

    20x50 @ :50
    alternating:
    2 @ 200 PACE
    1 EZ

    600 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  20. Thursday 9/17/2020

    AM SCY Solo @ LRRC "Kickin' it"

    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

    3x
    3x100 @ 1:45/1:40/1:35 (by RD) FR kick w/ BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3000
    Categories
    Swim Workouts
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