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Calvin S

  1. Thursday 12/20/12

    Thursday 12/20

    AM only Crossfit

    Strength workout: Max Bench Press

    5 @ 95
    5 @ 115
    5 @ 135
    5 @ 145
    3 @ 160
    3 @ 180
    2 @ 190
    1 @ 195

    Workout of the Day (WOD):
    1x
    50 kettle bell swings w/ 35 lb bell
    50 double-unders
    50 medicine ball slams w/ 15 lb ball
    50 box jumps
    50 sit ups

    Still fighting this upper respiratory infection and so when practice time rolled around I was feeling crappy again so I skipped.
    Categories
    Swim Workouts
  2. Wednesday 12/19/12

    Wednesday 12/19

    PM only SCY

    200 swim
    200 drill/kick by 25
    200 swim

    2x (RD1: FL, RD2: FR)
    100 @ 1:30 kick w/ fins + board
    4x25 @ :30 kick w/ fins and snorkel (focusing on head position/body roll)
    4x25 @ :30 swim w/ fins + strapless paddles (focusing on press/catch)

    4x50 @ 1:00 pull w/ buoy + strapless paddles 25 FR/25 BR

    100 EZ

    **Then, just as I was about to get out, who should show up but Trip Strauss, 54 years young and ready to do some sort of distance set. I killed a few minutes on the wall while he warmed up, and then launched into:

    6x200 @ 2:40 2 focusing on strong strokes/1 focusing on strong kick
    6x200 @ 2:30 D1-3, 4-6 working all walls

    100 EZ

    Total: 4000

    Still have a scratch in my throat or something I just cannot seem to shake. I do not feel at 100% right now!
    Categories
    Swim Workouts
  3. Tuesday 12/18/12

    Tuesday 12/18

    AM Crossfit and PM SCY

    Crossfit:

    Circuit @ :20 on/:10 off 2x

    push-ups
    double-unders
    step-ups (fast)
    sit-ups

    WOD (workout of the day):

    5x (for time)
    10 cleans @ 75 lbs
    1 rope climb

    Results: 9:24

    PM swim:

    600 swim 4/6/2 turns
    400 I.M. k/sw/dr/bld

    12x50 @ 1:00
    1- 25 under H2O/25 fast kick
    1- drill
    1- build

    Total: 1600

    My shoulder was feeling sore and I am fighting off some sort of upper respiratory infection so I called it a day early.
    Categories
    Swim Workouts
  4. Sunday 12/16/12

    Sunday 12/16

    AM only SCY

    After scratching Saturday with the groin injury and resting all day, I was called in for relay duty this morning for the final session of the Chesapeake Pro-Am

    400 swim long and EZ
    4x100 @ :10 rest k/sw/dr/bld

    4x25 @ :10 rest V.S.

    200 EZ

    3rd leg of 200 Freestyle Relay
    1:29.85 (23.15)

    Not a bad split considering I couldn't dolphin kick very fast off the walls.
    Categories
    Swim Workouts
  5. Friday 12/14/12

    Friday 12/14

    AM only SCY

    AM swim:

    500 swim
    5x100 @ 1:40 k/s/dr/bld

    3x100 @ 1:20 D1-3
    100 EZ

    50 BR kick
    50 BR drill
    4x25 @ :30 V.S. BR

    100 Breaststroke: 1:03.8

    Not a great swim. My groin felt sore during warm-up and after the race. I think I strained it slightly (trying to race breaststroke when I am out of shape still). I will probably scratch the 200 BR tomorrow and just do some scouting for my college team and use the rest of the weekend to train. The groin needs rest so I will be laying off the breaststroke for a few weeks.

    Updated December 14th, 2012 at 10:34 PM by Calvin S

    Categories
    Swim Workouts
  6. Thursday 12/13/12

    Thursday 12/13

    PM only SCY

    at the Chesapeake Pro-Am.

    500 warm-up I.M.
    5x100 @ 1:40 k/s/dr/bld

    2x
    3x100 @ 1:20 D1-3
    4x50 @ 1:00 15M burst off each wall

    Events:

    BR leg of the 200 Medley Relay
    1:39.81 (28.6)

    3rd leg of 800 Free Relay
    7:12.91 (1:54.4)

    This meet will end up being an eye-opener for me in terms of how bad a shape I am in. I need to buckle down over the next 4-5 weeks to get back in racing shape.
    Categories
    Swim Workouts
  7. Wednesday 12/12/12

    Wednesday 12/12

    AM and PM SCY

    AM swim:

    500 (200 4/6/2 turns/50 side kick)
    500 pull w/ buoy + strapless paddles + snorkel

    3x (25s and 100s were STRK I.M. order by round)
    4x25 @ :35 kick
    2x100 @ 1:45 50 drill/50 build
    2x200 @ 3:00 I.M. 1 AE/1 FAST

    100 EZ

    Total: 3200

    PM swim:

    500 warm-up I.M.
    8x100
    1 @ 1:40 k/sw/dr/bld
    1 @ 1:30 I.M. D1-4

    4x300 @ 3:45 pull w/ buoy + paddles + snorkel
    1-2 N.S.
    3-4 Descend

    2x200 @ 2:20 STRONG

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  8. Tuesday 12/11/12

    Tuesday 12/11

    AM only Crossfit

    Only had time for a quick workout at Crossfit today:

    Strength training:

    Back Squat w/ 45 lb bar only (form work)

    EMOM (every minute on the minute):
    1, 2, 3, 4, ... pull-ups

    I made it to 12 and stopped because I have a meet this weekend.
    Categories
    Swim Workouts
  9. Monday 12/10/12

    Monday 12/10

    PM only SCY

    600 swim 4/6/2 turns
    400 pull w/ buoy + strapless paddles + snorkel

    15x150
    2 @ 2:15 k/dr/bld by 50
    3 @ 1:50 D1-3 (got down to around 1:31-1:32 on the fast ones)

    100 EZ

    4x (odd rounds kick w/ board, swim aerobic; even rounds kick on side, swim FAST)
    2x100 @ 2:15 kick FR FAST
    300 @ 4:00 swim (3:31, 3:00, 3:32, 3:02)

    100 EZ

    Total: 5400
    Categories
    Swim Workouts
  10. Friday 12/7/12

    Friday 12/7

    AM and PM SCY

    AM swim:

    600 swim (200 FR/200 IM k/dr/200 FR)
    3x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel

    12x50 @ :55 pull w/ buoy
    6 25 FL/25 FR
    6 FR w/ strapless paddles

    5x300 @ 4:00
    #1 - broken at the 75s :05
    #2 - broken at the 100s :10
    #3-5 D1-3 (3:27, 3:19, 3:13)

    150 EZ

    Total: 3150

    PM swim:

    Swim Meet!!!

    500 swim
    8x50 @ 1:00 25 kick/25 drill I.M. order in pairs
    6x50 @ :50 D1-3, 4-6
    6x75 @ 1:00 odd: build even: DPS
    3x100 @ 1:15 #1, 3 at 500 pace, #2 DPS
    6x50 @ 1:00 odd: 200 pace, even: DPS
    100 EZ

    200 FR - 1:55.94

    300 EZ

    Total: 2850
    Categories
    Swim Workouts
  11. Thursday 12/6/12

    Thursday 12/6

    AM only Crossfit

    I only had time for a Crossfit workout with my wife this morning due to coaches' meetings all morning and a high school swim meet in the afternoon/evening.

    15:00 AMRAP
    10 burpees
    100 meter sprint
    10 med ball slams w/ 20 lb ball
    30 mountain climbers

    RESULTS: 7 rounds + 10 more burpees

    and then for time:

    500 meter row
    40 squats
    30 sit-ups
    20 push-ups
    10 pull-ups

    RESULTS: 5:01 (would have been faster but I was dog tired from the previous workout)
    Categories
    Swim Workouts
  12. Wednesday 12/5/12

    Wednesday 12/5

    PM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    8x50 @ :50 3/3/3 drill w/ strapless paddles

    Total: 1400

    Sore and somewhat unmotivated today so I just took it easy.
    Categories
    Swim Workouts
  13. Tuesday 12/4/12

    Tuesday 12/4

    PM only SCY

    500 swim
    12x50 @ :55
    2 drill
    2 build

    2x
    4x75 @ 1:15 rolling I.M. work turns
    3x100 @ 1:10 hold RED HR (avg: 1:00 and 27/10)
    6x50 @ :50 work breakouts
    3x100 @ 1:10
    1 FAST (:58/:59)
    1 aerobic (1:07/1:08)
    1 FAST (:59/1:00)

    100 EZ

    3x (1 RD each stroke minus FR)
    150 @ 2:10 FAST (1:33, 1:51, 1:49)
    5x50 @ :55 FAST (:30s, :38s, :36s)
    200 @ 4:00 EZ

    100 EZ

    Total: 5500
    Categories
    Swim Workouts
  14. Monday 12/3/12

    Monday 12/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    5x100 @ 1:15 pull w/ buoy + strapless paddles + snorkel

    8x125 @ 1:50 kick w/ fins 5 FL kicks off all walls (odd: first 25 under H2O, even: last 25 under H2O)

    12x100
    3 @ 1:20 D1-3
    3 @ 1:15 D1-3
    6 @ 1:10 hold RED HR (held 1:04s and 26/10)

    100 EZ

    Total: 3300

    PM swim:

    2x
    200 swim
    200 I.M. drill
    100 kick w/ board

    2x
    8x50 @ 1:00 FR drill (1 STRK + 8 kicks)
    5x100 @ 1:20 hold RED HR (AVG across both rounds: 1:00 and 26/10)
    8x50 @ 1:00 FR drill w/ strapless paddles (3/3/3 drill)
    5x100 @ 1:20 D1-3, D4-5 (RD1: 1:08, 1:04, 1:00, 1:05, :59, RD2: 1:07, 1:03, :59, 1:05, :58)

    300 @ 3:45 A.R. pull w/ buoy + paddles + snorkel (3:21)
    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  15. Friday 11/30/12

    Friday 11/30

    AM only SCY

    600 swim (200 FR 4/6/2, 200 IM k/dr, 2000 FR 4/6/2)
    400 kick w/ board + fins

    10x75 @ 1:20 25 kick/50 build (alternate 2 FL/2 FR)

    6x
    2x50 @ 1:00 odd: pull even: fast (1 round FR, 2 rounds FL)

    6x100 @ 1:15 hold PINK HR (held 1:03s)

    150 EZ

    Total: 3100
    Categories
    Swim Workouts
  16. Thursday 11/29/12

    Thursday 11/29

    PM only SCY

    500 warm up IM
    5x100 @ 1:30 k/sw/dr/bld

    2x
    500 @ 6:15 super 500 pull w/ buoy + paddles + snorkel
    4x25 @ :30 V.S. kick w/ board FR
    3x100 @ 1:15 D1-3

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  17. Tuesday 11/27/12

    Tuesday 11/27

    PM only SCY

    300 swim
    5x100 @ 1:50 25 scull/25 kick/50 swim

    5x100 @ 1:50 kick FR w/ board D1-5
    6x50 @ 1:00 odd: 25 drill/25 swim, even: build
    5x100 @ 1:40 kick BR no board D1-5
    6x50 @ 1:00 4 V.S./2 FAST

    8x50 @ :40 DPS
    4x50 @ :50 4/6/8/10 strokes FAST
    8x25 @ :30 4 drill/4 FAST

    100 EZ

    3x
    w/ fins:
    100 @ 2:00 FAST
    100 @ 2:00 EZ
    4x25 @ :40 under H2O kick FAST
    w/o fins:
    100 @ 2:00 EZ
    2x50 @ 1:00 FAST
    100 @ 2:00 EZ

    Total: 5100
    Categories
    Swim Workouts
  18. Monday 11/26/12

    Monday 11/26

    PM only SCY

    600 swim 150swim/50 side kick
    400 pull w/ buoy only

    2x
    4x75 @ 1:10 w/ strapless paddles focusing on catch
    3x100 @ 1:30 drill
    4x150 @ 1:150
    RD1: hold RED HR (held 1:34s)
    RD2: D1-2, 3-4 (2 and 4 went 1:33, 1:31)

    100 EZ

    2x
    150 @ 2:00 FAST (1:30, 1:31)
    300 @ 3:30 aerobic
    150 @ 2:30 FAST (1:31, 1:33)

    300 EZ

    Total: 5000

    The last set was 6x as written, but the water temp was almost 85 last night and was causing me to struggle by the end of two rounds. I also had a visitation I wanted to make it to so I called it after round 2.
    Categories
    Swim Workouts
  19. Saturday 11/24/12

    Saturday 11/24

    AM only SCY

    600 swim
    400 pull
    12x50 @ 1:00 I.M. order
    1 - kick
    1 - drill
    1 - swim

    3x100 @ 1:20 D1-3
    4x50 @ :50 V.S.

    15x200 @ 3:00 I.M.
    1 - drill
    1 - MAX kick outs off each wall
    1 - FAST (2:14, 2:15, 2:16, 2:15, 2:15)

    50 EZ

    Total: 5150
    Categories
    Swim Workouts
  20. Friday 11/23/12

    Friday 11/23

    AM only SCY

    500 swim 4/6/2
    400 75 pull/25 scull w/ buoy

    300 @ 4:00 pull w/ buoy + paddles descend 100s
    2x100 @ 1:40 50 kick/50 build
    2x100 @ 1:30 RED HR
    200 @ 2:45 pull w/ buoy + paddles
    4x50 @ 1:00 side kick
    4x50 @ :50 V.S.

    1x
    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins + power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ parachute AFAP
    6x50 @ 1:15 swim w/ fins + power tower AFAP
    100 EZ
    50 FAST (FR, 24.3)

    50 EZ

    Total: 3300
    Categories
    Swim Workouts