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Calvin S

  1. Monday 11/16/2020

    AM SCY Solo @ LRRC

    Air Temp: 37

    10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL

    4x500 @ 7:00 kick w/ fins
    #1 - FR H.A.S. w/ SNKL
    #2 - FL H.A.S. on back
    #3 - FR H.A.S. w/ SNKL
    #4 - FR side kick

    300 FLOAT

    15x100 @ 1:30 SMOOTH FR kick w/ fins + BD

    200 FLOAT

    Total: 5000
    Categories
    Swim Workouts
  2. Sunday 11/15/2020

    PM SCY Solo @ LRRC "Hypoxic Sunday"

    500 swim every 4th 25 head-up scull

    400 @ 5:00 pull w/ SNKL
    4x100 @ 1:20 2nd/4th 25 1 breath max
    300 @ 3:45 pull w/ SNKL
    4x75 @ 1:10 swim "Claire Lockridge"
    200 @ 2:30 pull w/ SNKL
    4x50 @ :50 1 breath max each 25
    100 @ 1:15 pull w/ SNKL
    4x25 @ :30 swim NO BREATH

    5x200 @ 3:10 FR kick first/last 25 "submarine" w/ fins + SNKL

    500 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  3. Saturday 11/14/2020

    AM SCY w/ Srdan @ LRAC* "Broken 200s, Pro Style!"

    * For a change of scenery, Srdan and I hit up the Little Rock Athletic Club. Their pool is under a bubble, and I realized it is the first time since early April that I swam under some sort of "shelter!"

    Some random lady: Hey, why aren't y'all swimming at the U.S. Open Championships that are going on right now?

    Me: Because sometimes its polite to give other people a chance to win.

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

    4x100 @ 1:20 D1-4
    4x25 @ :40 V.S. FR kick w/ BD

    10x25 @ :45 FR perfect stroke! w/ chute (half open)
    :30 REST
    6x75 @ 1:15 D1-3, 4-6
    :30 REST
    10x25 @ :45 FR perfect stroke! w/ chute (half open)

    4x
    50 @ :50
    25 @ :25
    50 @ :50
    25 @ :30
    50 @ :50
    150 EZ

    Results:
    #1 - 1:47+
    #2 - 1:46-
    #3 - 1:48-
    #4 - 1:43+
    ^^^


    12x50 @ :50 SMOOTH FR kick w/ fins + BD

    Total: 4150
    Categories
    Swim Workouts
  4. Friday 11/13/2020

    AM SCY and PM SCY Solo @ LRRC

    AM Swim:

    6x300 w/ fins + SNKL
    1 @ 4:15 FR kick H.A.S.
    1 @ 4:00 150 FR kick H.A.S./150 FR swim
    1 @ 3:45 FR swim

    6x200 @ 2:30 PINK

    100 EZ

    Total: 3100

    PM Swim:

    10x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 FR swim
    1 @ 1:40 50 FR kick H.A.S./50 FR swim
    1 @ 1:30 25 FR kick H.A.S./75 FR swim
    1 @ 1:20 FR swim

    6x150 @ 2:30 FR kick first/last 25 "submarine kick" w/ fins + BD
    100 FLOAT

    4x100 @ 1:10 PINK
    1:10 REST
    3x100 @ 1:10 PINK
    1:10 REST
    2x100 @ 1:10 PINK
    1:10 REST
    100 @ 1:10 PINK

    6x50 @ :50 FL kick H.A.S. w/ fins + SNKL

    Total: 3300
    Categories
    Swim Workouts
  5. Wednesday 11/11/2020

    AM SCY Solo @ LRRC "Shoulder Vacation Day #3"

    10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL

    4x500 @ 7:00 kick w/ fins
    #1 - FL on back
    #2 - FR w/ BD
    #3 - FR H.A.S. w/ SNKL
    #4 - FR w/ BD

    500 FLOAT

    Total: 3500
    Categories
    Swim Workouts
  6. Tuesday 11/10/2020

    AM SCY Solo @ LRRC "Shoulder Vacation Day #2"

    10x100 @ 2:00 75 FR kick H.A.S./25 scull w/ SNKL

    10x200 @ 2:45 w/ fins
    odd: FR kick w/ BD
    even: FR side kick

    500 FLOAT

    Total: 3500
    Categories
    Swim Workouts
  7. Monday 11/9/2020

    AM SCY Solo @ LRRC "Shoulder Vacation"

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

    6x400 @ 6:00 w/ fins
    1 - FL kick on back H.A.S.
    1 - FR kick H.A.S. w/ SNKL
    1 - 50 FL/50 FR kick w/ BD

    100 FLOAT

    10x50 @ 1:00 FR side kick

    500 SMOOTH FR kick w/ fins + BD

    Total: 4500
    Categories
    Swim Workouts
  8. Sunday 11/8/2020

    PM SCY Solo @ LRRC "Keepin' It Movin'"

    700 @ 8:45 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    7x100 @ 1:15 WHITE
    :30 REST
    600 @ 7:30 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    6x100 @ 1:15 WHITE
    :30 REST
    500 @ 6:15 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    5x100 @ 1:10 PINK
    :25 REST
    400 @ 5:00 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    4x100 @ 1:10 PINK
    :20 REST
    300 @ 3:45 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    3x100 @ 1:05 RED
    :30 REST
    200 @ 2:30 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    2x100 @ 1:05 RED
    :20 REST
    100 @ 1:15 swim w/ fins + paddles + SNKL
    4x50 @ 1:00 FR kick w/ BD
    100 @ 1:05 RED

    100 EZ

    Total: 7100
    Categories
    Swim Workouts
  9. Saturday 11/7/2020

    PM SCY w/ Srdan + Trip + Doug as Chief Split-getter* @ LRRC "Lactate Tolerance"

    I'm faster when no one times me. ~ Trip Strauss

    I would have been faster if no one had timed me. ~ Srdan Markovic

    *So if the above two jokers have complaints about their times, they can take it up with him!

    1000 SKIPS

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:00 "Claire Lockridge" pull w/ paddles
    4x50 @ :40 D1-4
    4x25 @ :30 V.S.
    300 EZ

    4x
    4x25 @ :45 FAST (dive #1)
    1:00 REST
    100 @ 4:00 DIVE FAST
    No warm down between rounds!

    1100 assorted kicking/swimming w/ fins + BD + beer

    Total: 4200

    Results:
    Calvin:
    #1 - 53.8 (26.1/27.7)
    #2 - 53.7 (25.8/27.9)
    #3 - 53.8 (26.1/27.7)
    #4 - 53.5 (25.7/27.8)

    Srdan:
    #1 - 53.7
    #2 - 56.4
    #3 - 57.1
    #4 - 55.4

    Trip:
    #1 - 2:11.9 (1:04.5/1:07.4)
    #2 - 2:12.3 (1:04.9/1:07.4)
    #3 - 2:12.0 (1:04.9/1:07.1)
    #4 - 2:11.9 (1:05.0/1:06.9)
    **Trip did 4x200 @ 8:00

    Updated November 8th, 2020 at 12:29 AM by Calvin S

    Categories
    Swim Workouts
  10. Friday 11/6/2020

    PM SCY w/ Trip @ LRRC

    800 (300 swim/100 kick w/ BD)
    600 (200 pull w/ buoy/100 kick H.A.S.) w/ SNKL
    400 (100 swim/100 kick w/ BD)
    200 I.M. drill

    300 EZ FR kick w/ fins + BD (just keeping the body moving while Trip finished warming up)

    2x100 @ 2:00 RED I.M. (1:05-, 1:03+)
    2x150 @ 2:00 PINK FR
    2x100 @ 2:00 RED I.M. (1:04+, 1:04)
    2x150 @ 2:00 PINK FR
    2x100 @ 2:00 RED I.M. (1:04++, 1:03-)

    5x100 @ 1:30 SMOOTH FR focus on perfect stroke

    Total: 4000
    Categories
    Swim Workouts
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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
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