View RSS Feed

Calvin S

  1. 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
  2. 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)
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. Tuesday 8/4/2020

    AM LCM Solo (w/ LRAD w/ modifications) @ LRRC "Taper Day #2"

    Air Temp: 70
    Pool Temp: 80

    400 (100 FR swim/100 3/6 drill)
    6x100 @ 2:15 12.5 dog-paddle head-up/12.5 dog-paddle head-down/25 FR w/ high recovery + fast kick/50 FR w 6-beat kick w/ SNKL

    5x100 @ 1:25
    1:00 REST
    4x100 @ 1:20
    1:00 REST
    3x100 @ 1:15

    200 FLOAT

    Total: 2400

    Club team did 6/5/4x100 with :30 rest in between each set. I dropped one and added :30 rest for "obvious taper reasons."
    Categories
    Swim Workouts
  13. Monday 8/3/2020

    AM* LCM Solo (w/ LRAD) @ LRRC "Taper Day #1"
    *It was nice to not wake up at 4:25 am for a 5:00 swim, and instead wake up at 6:25 for a 7:00 swim!

    Air Temp: 70
    Pool Temp: 79+**
    ** When you get 6 straight days where the temperature doesn't exceed 90 degrees, wonderful things can happen to the pool temperature!

    500 swim every 4th 25 head-up scull
    20x50 @ 1:05 5 each stroke I.M.O.
    3 - 25 kick/25 swim
    2 - 25 drill/25 swim

    8x25 @ :30 FAST FL
    1:00 REST
    2x100 @ 2:00 25 FAST FL/50 SMOOTH FR/25 FAST FL
    :30 REST
    2x100 @ 2:00 50 SMOOTH FR/50 FAST FL
    :30 REST
    3x100 @ 2:10
    #1 - 33M FAST FL/67 EZ
    #2 - 66M FAST FL/34 EZ
    #3 - FAST FL (1:12-)

    100 FLOAT

    Total: 2500

    Got a local meet they are trying to host the second weekend in August. I will be out of town Saturday and Sunday, but the meet is running Saturday through Monday, so I have entered the 200 I.M., 100 FR, and 200 FL for Monday morning. I won't do all three events, and may only do one. Also not sure if I will full shave. A lot of uncertainty around my plan of action still, but I figured I have worked hard enough, why not rest a little?
    Categories
    Swim Workouts
  14. Saturday 8/1/2020

    PM LCM w/ Srdan, Felippi (his son), Trip, Noel, Larry, Dr. J and Frank (w/ Doug as Chief Split-Getter and General Clark as cheer squad) "An ugly, painful Lactaturday"

    Air Temp: 85
    Pool Temp: 80*
    *Great conditions today, but they didn't improve our speed :/

    400 swim every 4th 25 head-ups cull
    4x100 @ 2:00 25 dog-paddle/50 swim w/ 6-beat kick/25 BUF
    2x25 @ :10 rest 12.5 FAST/12.5 EZ

    6x @ ~ 5:00
    50 DIVE PURPLE (27.0, 28.5*, 28.1, 29.1, 29.9, 28.2)
    50 EZ
    *Slipped off the start on #2

    100 FLOAT

    Total: 1550

    Srdan and I suited up for this, him in his "Croatian National Team" leg suit, and me in my full body B70 Neuro Comp. This was the ugliest dive/lactate set I have done all year. It was hard to feel fast. As I pointed out during the set, when things started to unravel: there is nothing like a sprint set like this to show you how broken down you are.

    SHOUT OUT: Trip, who did 6x200 instead (maybe that would have been the wiser option?), 2 @ 4:00, 1 @ 5:00, 2 @ 6:00, and went 2:36, 2:36, 2:35, 2:34, 2:33, 2:31. Very impressive times. Srdan had the fastest 50 of the group with a speedy 26.8. Noel was the most consistent, with a 27.4 on #1, and then only having one other 50 above 29.0. Doug (FL) was a speedy 32.4 (32.1 on Srdan's watch) at the end of the set (he only did one 50, again, to show us that "it's just not that hard").

    Updated August 2nd, 2020 at 01:43 PM by Calvin S

    Categories
    Swim Workouts
  15. Friday 7/31/2020

    AM LCM Solo (w/ LRAD) @ LRRC "The hardest set I have done in the last six months..."

    Air Temp: 73
    Pool Temp: 80

    500 swim every 4th 25 head-up scull
    500 pull w/ SNKL
    400 kick w/ fins + BD
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    5x100 @ 2:00 25 head-up front scull/25 dog-paddle/50 swim

    3x w/ fins + paddles
    4x25 @ :30 SP1
    :30 REST
    2x50 @ :30 SP1
    :30 REST
    100 @ 2:30 SP2 (:56, :56, :56-)

    9x100 @ 1:50
    #1 - 25 no breath/50 SMOOTH/25 no breath
    #2 - 25 no breath/25 SMOOTH/25 no breath/25 SMOOTH
    #3 - breathe every 6

    4x200 @ 4:30
    #1 - PINK (2:36)
    #2 - RED broken :20 at the 100 (1:10/1:10 = 2:20)
    #3 - BLUE broken :15 at the 50 (:32/:33-/:33+/:33+ = 2:12)
    #4 - PURPLE broken :10 at the 25 (2:04-)

    100 EZ

    Total: 5000

    So the hypoxic set in the middle of practice was the hardest set I have done in recent memory. I have had sets that hurt more at times, but given the sprints on top of sprints on top of sprints in the previous set, the 9x100 pushed me to the limit physically and mentally. Hypoxic set difficulty is as much about what the set entails as it is where in the practice it takes place. I completed the set, but I was seeing stars by the end of it!

    Updated July 31st, 2020 at 03:28 PM by Calvin S

    Categories
    Swim Workouts
  16. Thursday 7/30/2020

    PM LCM w/ LRAD for part and w/ Trip for 200s @ LRRC "Straight-up Recovery"

    Air Temp: 90
    Pool Temp: 82

    500 swim w/ fins + SNKL
    20x25 @ :40 done as follows:
    - start at 12.5M line
    - 3 fast open turns
    - FR to the flags
    - FL or BR to wall
    - FAST turn into great kickout/pullout + fast breakout
    - alternated 5 FL/5 BR w/ :10 extra rest after each set of 5

    4x50 @ :00 SMOOTH FR kick w/ BD
    4x50 @ :10 rest 3/6 drill w/ SNKL

    3x200 @ 3:00 PINK

    100 FLOAT

    Total: 2100

    Needed to just float today I was so sore from yesterday's set.
    Categories
    Swim Workouts
  17. 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
  18. 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
  19. 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
  20. 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
Page 5 of 56 FirstFirst 1234567891555 ... LastLast