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Swim Workouts

  1. Wednesday 7/29/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Friday Fly Day and 'Lactaturday'...on a Wednesday?"

    Air Temp: 77
    Pool Temp: 81

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

    4x50 @ :45 PINK
    1:00 REST
    4x50 @ :40 PINK

    4x100 @ 2:00 k/sw/dr/bld I.M.O.
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    8x @ ~ 5:00
    50 DIVE PURPLE FL (30.5, 30.3, 29.7, 30.5, 30.4, 30.6, 31.7, 31.3)
    50 EZ

    100 FLOAT

    Total: 3200

    Was really happy with my times today. After a lot of FL yesterday, after not really having trained much LCM FL this summer, I actually felt surprisingly good. Held my stroke together well. This beard though, its like having a five pound weight attached to my chin. Every time I bring my head up to breathe I feel like my son is grabbing my chin and pulling me back down (something he actually does when we play in the water together). It's the longest my beard has ever been. Man do I ever need a shave/taper meet!
    Categories
    Swim Workouts
  2. Tuesday 7/28/2020

    PM LCM Solo (w/ LRAD) @ LRRC "Friday Fly Day...on Tuesday?"

    Air Temp: 91*
    Pool Temp: 84
    * Heat Index of 100

    4x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :15 REST

    500 FR kick w/ fins + BD
    500 FR pull w/ SP + SNKL
    20x25 @ :35 w/ fins
    odd: UW FL kick on side (big kicks)
    even: UW FR kick

    10x50 @ 1:10 FL 25 drill/25 swim
    1:20 REST
    10x50 @ 1:00 FL swim

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  3. Monday 7/27/2020

    AM LCM Solo (w/ LRAD) @ LRRC

    Air Temp: 73
    Pool Temp: 81+

    500 swim every 4th 25 head-up scull
    500 FR kick w/ fins + BD
    300 pull w/ SP + SNKL
    400 swim 50 FR/25 double-arm BK/25 BK swim
    10x50 @ 1:05 w/ fins
    odd: alternate 4 BR strokes/4 FL strokes
    even: 25 BR/25 FL

    3x
    4x25 @ :40 BK w/ first 10 strokes spin drill
    :20 REST
    4x50 @ 1:05 V.S. BK
    :40 REST

    2x200 @ 3:20 100 FR kick/100 FR swim (kick w/ BD)
    100 @ :30 REST SMOOTH
    2x200 @ 3:10 50 FR kick/100 FR swim/50 FR kick (kick w/ BD)**
    100 @ :30 REST SMOOTH
    3x200 @ 2:35 D1-3 (2:31-, 2:30-, 2:28-)
    ** I missed the send-off on the second one.

    100 EZ

    Total: 4800
    Categories
    Swim Workouts
  4. Saturday 7/25/2020

    PM LCM w/ Trip, Srdan, Larry, Frank Lorge, Ainsley Jenkins, + Doug as Chief Split-Getter "Lactaturday"

    "Game the same. Just got more fierce." ~ Slim Charles, The Wire

    Air Temp: 90
    Pool Temp: 82

    400 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 FR kick w/ fins + BD
    4x25 @ :30 V.S.
    50 EZ

    1x @ 9:00
    200 DIVE PURPLE (2:12.2 --> 1:03.2/1:09.0)
    200 EZ

    2x @ 7:00
    100 DIVE PURPLE (1:02.3, 1:03.6)
    150 EZ

    4x @ 5:00
    50 DIVE PURPLE (:29.8, :29.6, :29.4, :29.0)
    100 EZ

    100 EZ

    Total: 2650

    SHOUT OUT: Where to begin. Frank made a guest appearance at 69 years young and did backstroke. Ainsley Jenkins is one of the club swimmers, and has done the same amount of sprinting I have all week, plus doubles on Monday and Wednesday. Trip opted to do a second 200 dive in lieu of 4x50, but then did a bonus 50 at the end. I was pleasantly surprised with my results given how much sprinting I have done this week. Srdan wore a leg suit, and I wore my LZR jammer, just to try and "feel" a little speed.

    FULL RESULTS:
    Calvin - 2:12.2 (1:03.2/1:09.0), 1:02.3, 1:03.6, :29.9, :29.6, :29.4, :29.0
    Srdan - 2:15.3 (1:03.2/1:12.1), 1:07.7, 1:06.6, :28.9, :29.1, :31.3, :27.6
    Ainsley - 2:19.5 (1:09.0/1:10.5), 1:04.9, 1:03.6, :30.3, :30.5, :30.1, :32.0 (FL)
    Trip - 2:27.4 (1:11.9/1:15.5), 1:09.1, 1:08.1, 2:27.5 (1:11.5/1:16.0), :32.3
    Larry - 2:36.2 (1:15.6/1:20.6), 1:12.8, 1:18.5, :34.7, :34.6, :36.7 (FL), :39.2 (I.M.)
    Frank (BK) - 3:21.1 (1:39.2/1:41.9), 1:35.6, 1:35.6, :44.4, :44.6, :44.0, :51.5 (he cramped at the 25M mark on last one)
    Doug - :28.63 (12.56/16.07) <-- did one at the end on his own to show us how easy it is!
    Categories
    Swim Workouts
  5. Wednesday 7/22/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Many dives. Such speed. Much tired."

    Air Temp: 75
    Pool Temp: 83

    500 swim (50 BL/25 FR/25 head-up scull)
    10x50 @ 1:00 odd: FR, even: FL kick w/ fins + BD
    400 pull w/ SP + SNKL
    4x100 @ 2:00 25 R-arm/25 L-arm/50 swim w/ SNKL
    4x50 @ 1:00 V.S.

    3x
    100 DIVE PURPLE (1:01-, 1:01+, 1:01+)
    100 EZ
    4x50 @ :10 rest 25 dog-paddle/25 swim w/ 6-beat kick w/ SNKL

    Total: 3200

    More diving, more sprinting today. Club team actually did 6x100 dive fast, but since I have a lactate set planned with Srdan for Saturday, I decided to dive every other one and get some technique work in as well.
    Categories
    Swim Workouts
  6. Tuesday 7/21/2020

    PM LCM Solo (w/ LRAD) @ LRRC "Just a casual five thousand eight hundred meters"

    Air Temp: 93*
    Pool Temp: 86
    * Heat Index of 102

    500 swim every 4th 25 head-up scull
    5x100 @ :10 rest 50 FR/50 FL kick w/ fins + BD
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    500 pull 50 breathe every 4/50 breathe every 6 w/ SP
    8x100 @ 2:10 25 wrist scull/25 dog-paddle/50 swim w/ 6-beat kick w/ SNKL

    400 @ 9:00 FR kick w/ BD
    4x150 @ 2:20 PINK
    1:00 REST
    400 @ 6:40 pull w/ SNKL
    4x150 @ 2:10 RED
    1:00 REST
    400 @ 6:20 SMOOTH
    4x150 @ 2:00 RED

    100 EZ

    Total: 5800
    Categories
    Swim Workouts
  7. Monday 7/20/2020

    AM LCM Solo (w/ LRAD) @ LRRC "You get a sprint practice! You get a sprint practice! You get a sprint practice!"


    Air Temp: 75
    Pool Temp: 83+

    500 swim every 4th 25 head-up scull
    500 kick w/ fins + BD
    500 pull w/ SP + SNKL
    5x100 @ 2:00 k/sw/dr/bld

    5x
    8x25 @ :30 FAST w/ fins + paddles
    :30 REST
    4x50 @ 1:00 V.S.
    :30 REST
    100 @ 3:00 DIVE PURPLE (1:04-, 1:03+, 1:04, 1:04, 1:03+)

    100 FLOAT

    Total: 4600

    This practice absolutely fried me. Was not expecting to come in Monday morning and get hit with a pure sprint/alactic training set. Coming off Saturday's sprint workout made this doubly difficult. I was really happy with my showing on the dive 100s. I did not feel like I let up on the 25s or the 50s fast (was going about 13ish on the 25s and 32-33 on the fast 50 of the variable sprint). Never have I been so grateful for the 25s and the 50 easy during the variable sprint. This workout pushed me way outside my comfort zone.
    Categories
    Swim Workouts
  8. Friday 7/17/2020

    AM LCM Solo @ LRRC "Too Hot for TV, Swimming, and Blogging"

    Air Temp: 79
    Pool Temp: 84 (at 5:00 am !!!!)

    6x300 @ :15 rest
    1 - swim every 4th 25 head-up scull
    1 - kick w/ fins + BD
    1 - pull w/ SP + SNKL

    5x100 @ 1:45 D1-3 to PINK, hold 4 and 5
    4x50 @ 1:10 V.S.
    200 EZ

    Total: 2700

    That the water was already 84 degrees at 5:00 in the morning was a bad sign. The water was just too hot to do much of anything. Thought about swimming again this afternoon with Trip and Srdan, but bailed on that because I didn't want to deal with the heat again.
    Categories
    Swim Workouts
  9. Wednesday 7/15/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Lactate Production"

    Air Temp: 79
    Pool Temp: 82.5

    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

    4x100 @ 2:00 FR k/sw/dr/bld w/ SNKL
    6x50 @ 1:05 I.M.O. in pairs (no FR)
    odd: k/sw
    even: dr/sw

    8x25 @ :30 V.S.
    100 EZ

    6x @ 5:00 (I.M.O. in pairs, NO FR)
    50 DIVE PURPLE (:30.7, :31.4, :38.2, :38.7, :38.5, :38.9)
    50 EZ

    2:45 REST

    200 DIVE PURPLE (2:14.8 - 1:04.9/1:09.9)

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  10. Tuesday 7/14/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Kickin' it 'old school'"

    Air Temp: 75
    Pool Temp: 81.5

    6x200 @ :10 rest 50 FL kick w/ BD/100 BK swim/50 FL kick w/ BD w/ fins

    24x50
    4 @ 1:00 25 zipper drill/25 swim
    4 @ 1:05 25 3/6 drill/25 swim
    4 @ 1:00 25 B&A drill/25 swim
    4 @ 1:00 25 6-kick roll/25 swim
    4 @ 1:00 V.S.
    4 @ 1:00 25 catch-up drill/25 swim

    All FR kick w/ BD :
    3x100 @ 2:10
    4x50 @ 1:05
    :40 REST
    3x100 @ 2:05
    4x50 @ 1:00
    :45 REST
    3x100 @ 2:00
    4x50 @ :55

    100 EZ

    Total: 4000
    Categories
    Swim Workouts
  11. Monday 7/13/2020

    PM LCM Solo (w/ LRAD) @ LRRC

    600 swim every 4th 25 head-up scull
    10x100 @ 2:00 25 FR kick in S-line/50 swim w/ 6 beat kick/25 FR kick in S-line w/ SNKL

    24x50 @ 1:00 w/ fins
    4 - FL build
    4 - FR D1-4
    4 - I.M.O. 25 SMOOTH/25 FAST

    2x
    3x100 @ 1:40 D1-3 to RED
    4x50 @ 1:00 25 B&A drill/25 swim w/ 6-beat kick w/ SNKL
    :30 REST
    8x25 @ :30 FAST
    1:30 REST

    100 EZ

    Total: 4300

    Updated July 15th, 2020 at 11:27 AM by Calvin S

    Categories
    Swim Workouts
  12. Sunday 7/12/2020

    AM LCM w/ Wife @ LRRC "Recovery"

    Air Temp: 82
    Pool Temp: 82

    1000 assorted swimming, drilling, kicking, and sculling (with my wife)

    4x100 @ 1:20 (1:18, 1:18, 1:19+, 1:18)
    1:20 REST
    3x100 @ 1:20 (1:16+, 1:17+, 1:18)
    1:20 REST
    2x100 @ 1:20 (1:16, 1:17+)
    1:20 REST
    100 @ 1:20 (1:16-)

    Total: 2000

    SHOUT OUT: My wife, who is not a swimmer, decided to join me. Doing 1000 meters was difficult at times for her, but proud of her for toughing it out. I know she is mad at me for making her do the last 50 without stopping

    I know she doesn't read this blog (although she knows of its existence), but I will just say again, I love you. It is always nice to swim with your biggest fan*.

    *Not named Trip Strauss
    Categories
    Swim Workouts
  13. Saturday 7/11/2020

    PM LCM w/ Trip, Noel, Srdan, Larry Golden, and Doug (Chief Split-Getter) @ LRRC "VO2 MAX"

    What the f*** do I have to do to get a split? ~ Trip Strauss

    Air Temp 93*
    Pool Temp: 83
    *Heat Index of 106 (Trip texted me and said Heat Index topped out at 109 mid-swim...would explain why we felt like we were being boiled and baked in a French Pot!)

    400 swim every 4th 25 head-up scull
    4x100 @ 1:45 k/sw/dr/bld w/ SNKL
    4x50 @ :40 PINK
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    50 EZ

    8x50 @ :45 @ 200 PACE/BLUE (:31.7, :33.1, :33.8, :34.2, :33.9, :34.5, :33.6, :32.9)
    100 @ 3:00 EZ
    6x50 @ 1:00 @ 200 PACE/BLUE (:32.6, :32.1, :32.5, :31.7, :32.8, :31.5)
    100 @ 3:00 EZ
    4x50 @ 1:15 ALL OUT/PURPLE (:30.4, :30.4, :30.7, :30.5)
    100 @ 3:00 EZ
    2x50 @ 1:30 ALL OUT/PURPLE (:31.1, :29.6)

    550 EZ FR kick w/ fins + BD

    Total: 3100

    SHOUT OUT: Everyone. We all threw down on this set. The water was hot, the air was hot, but we persevered. Noel had the fastest 50 of the pack with a :29.4 on the last one. Srdan was under :30 on both of the last two (:29.6, :29.5). Trip was a speedy :31.5 on the penultimate 50. And Larry, who would characterize himself as "out of shape," hung in there the whole set.

    Updated July 11th, 2020 at 06:03 PM by Calvin S

    Categories
    Swim Workouts
  14. Friday 7/10/2020

    AM LCM Solo (w/ LRAD*) @ LRRC "SKITTLES"
    *With slight modifications, see below.

    Air Temp: 72
    Pool Temp: 79+*
    *Chiller is finally gaining back some ground on the heat of June!

    500 swim every 4th 25 head-up scull
    10x50 @ 1:00 FL kick w/ fins + BD
    5x200 @ :10 rest
    #1/#5 - FR swim
    #2/#4 - FR side kick (25 L/25 R)
    #3 - BK swim

    12x50 @ 1:10
    #1 - 25 dog paddle/25 pull w/ buoy
    #2 - B&A drill
    #3 - FR swim w/ 6-beat kick

    2x (RD1 interval/RD2 interval)
    3x200 @ 3:00 WHITE pull w/ SP + SNKL
    :30 REST
    6x50 @ :40/:45 PINK
    :30 REST
    4x50 @ :35/:40 RED
    1:00 REST
    100 @ 4:00 DIVE BLUE (1:07, 1:05-)

    200 EZ

    Total: 5200

    I modified the main set slightly from what the club team was doing. Their 200s were I.M. and the 100 dive was also I.M. But man is it crazy how I can crank out some fast 100s off the block, but when you toss in a bunch of stuff beforehand, it's a lot harder to generate that speed! At least the water was cool. That helped a lot, but the 50s before the dive 100 had me so tired by the time I stepped up on the blocks.

    Updated July 10th, 2020 at 02:59 PM by Calvin S

    Categories
    Swim Workouts
  15. Wednesday 7/8/2020

    AM LCM Solo (6x100 w/ LRAD) @ LRRC "Lactate Production"

    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

    4x50 @ :40 PINK
    5x100 @ 2:00 k/sw/dr/bld
    8x25 @ :30 V.S.
    100 EZ

    6x
    100 DIVE PURPLE
    150 EZ
    Results: 1:05.7, 1:04.8, 1:04.5, 1:04.2, 1:03.8, 1:03.4

    100 FLOAT

    Total: 3600

    Not quite the same as the usual 6x100 I do. There was no set interval, when it was your heat's turn, you went. I jump started my lactic acid production by going with Heat 1 (the backstrokers), and again with Heat 4 (the flyers). After that, I went with Heat 4 for the remaining four. I probably had about 7-8 minutes rest between each dive 100. Comparing this to other sets of 6x100 I have done, I think 7+ minutes is too much rest, judging by the fact that I descended the 100s. I was also too conservative on the first 100. All in all though, not a bad set. Was concerned given how sluggish I have felt the past few days, if I was going to be able to generate any sort of speed. I guess I needn't have worried!
    Categories
    Swim Workouts
  16. Tuesday 7/7/2020

    AM LCM Solo (w/ LRAD) @ LRRC "Still grindin', but this time with more kicking!"

    Air Temp: 73
    Pool Temp: 82*
    *Still felt warm, but not as bad as yesterday

    600 swim every 4th 25 head-up scull
    8x50 @ 1:00 FL kick w/ fins + BD
    6x150 @ 3:00 25 dog paddle/25 pull (w/ buoy)/50 B&A drill/50 swim w/ 6-beat kick

    8x25 @ :30 FR kick w/ BD
    :30 REST
    6x50 @ 1:00 FR kick w/ BD
    :30 REST
    4x100 @ 2:00 FR kick w/ BD
    1:00 REST
    2x150 @ 3:00 FR kick w/ BD

    400 @ 6:00 FR w/ 6-beat kick
    3x150 @ 2:00 PINK (1:54, 1:55, 1:57+)
    1:00 REST
    400 @ 6:00 FR w/ 6-beat kick
    2x150 @ 1:55 RED (1:51, 1:52-)
    1:00 REST
    400 @ 6:00 FR w/ 6-beat kick
    150 @ :00 BLUE (1:42-)

    100 EZ

    Total: 5200
    Categories
    Swim Workouts
  17. Monday 7/6/2020

    AM LCM Solo (9x200 w/ LRAD) @ LRRC "Grindin'"

    Air Temp: 73
    Pool Temp: 82*
    *Felt warm today.

    6x300 @ :10 rest w/ fins + SNKL
    #1 - FR kick H.A.S.
    #2 - 150 FR kick H.A.S./150 swim
    #3 - swim

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

    16x50 @ 1:05 25 B&A drill/25 swim w/ 6-beat kick

    9x200
    1 @ 3:20 50 FR kick/100 swim/50 kick w/ BD
    1 @ 3:00 50 pull/100 swim/50 pull
    1 @ 2:40 (2:35, 2:33+, 2:28+)

    400 EZ FL kick w/ fins + BD

    Total: 5000

    Felt sluggish today. The feel of the water temperature didn't do me any favors. I didn't feel refreshed after an easy Saturday and a day off Sunday.
    Categories
    Swim Workouts
  18. Saturday 7/4/2020

    PM LCM w/ Marvin @ LRRC "Just coolin' off"

    Air Temp: 82
    Pool Temp: 84*
    *Yesterday afternoon Trip informed me that the pumps had gone out Thursday night, so my guess about why the water felt "soupy" on Friday morning was spot on. The pumps have since been fixed.

    400 swim every 4th 25 head-up scull

    5x100 @ 2:00 FR k/sw/dr/swim w/ 1 breath max
    2x50 @ :00 FL 1 drill/1 swim
    5x100 @ 2:00 FR rolling 25 no breath on first 4, up-tempo on #5
    2x50 @ :00 FL 1 drill/1 swim

    100 FLOAT

    Total: 1700

    Wasn't even sure I was going to swim today, but work was hella busy and I needed to cool off so I stopped by the LRRC for a quick dip, without any concrete workout plan.
    Categories
    Swim Workouts
  19. Friday 7/3/2020

    AM LCM Solo @ LRRC "Threshold"

    Air Temp: 77
    Pool Temp: 82*
    *Water felt soupy again. There was a little cloudiness, so I wonder if pump is not working again?

    500 swim every 4th 25 head-up scull
    10x50 @ 1:00 FL kick w/ fins + BD
    500 swim every 4th 25 kick H.A.S. w/ fins + SNKL
    6x50 @ 1:10 25 dog-paddle/25 swim
    5x100 @ 2:00 50 B&A drill/25 SMOOTH/:05 rest/25 FAST

    4x100 @ 1:15 (1:12, 1:14+, 1:15, 1:14+)
    1:15 REST
    3x100 @ 1:15 (1:13, 1:14+, 1:14+)
    1:15 REST
    2x100 @ 1:15 (1:13, 1:14)
    1:15 REST
    100 @ 1:15 (1:13)

    100 EZ

    Total: 3400

    Felt very sluggish today. Some of that was fatigue from the week, but I think a lot of it had to do with how warm things were this morning. It was so hot yesterday that the pool didn't cool off much last night, and the air temperature and humidity were already rising swiftly at 5:15 am! May take tomorrow completely off.
    Categories
    Swim Workouts
  20. Thursday 7/2/2020

    PM LCM Solo (w/ LRAD for part of it) @ LRRC "Recovery"

    Air Temp: 94*
    Pool Temp: 83++
    * Heat Index of 109!

    2x
    300 swim every 4th 25 head-up scull
    4x75 @ 1:20 k/dr/UW w/ fins
    3x100 @ 1:30 pull w/ SP + SNKL

    16x25 @ :40 scull w/ buoy
    #1 - head-down scull
    #2 - windshield wipers
    #3 - head-up BR
    #4 - bucket scull

    3x200 @ 3:10 pull w/ SP + SNKL
    :30 REST
    5x100 @ 1:35 pull

    Total: 3300
    Categories
    Swim Workouts
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