View RSS Feed

All Blog Entries

  1. 1|18|20 LCM

    by , January 19th, 2020 at 12:37 PM (Blog)
    14m section:
    2 x 280m fr with snorkel

    120m br

    10x 28m br on 1:00
    24 - 21s


    50m section:
    1 x 100 with fins as 50fr/50 bk
    37.5m UW fr/ez bk

    3 x 100 on 3:00 as 50fst/50ez
    flutter kick fast/fr ez
    51, 58, 1:05 for the 50 fr kicks
    Categories
    Uncategorized
  2. 1|17|20 LCM

    by , January 18th, 2020 at 10:30 AM (Blog)
    14m section:

    280m fr with snorkel 4:00
    work the turns

    120m br 2:00
    work the turns

    50m section:

    50 flutter kick fast
    tried to go fast 💨

    1 x 100 with fins on 3:00
    50 fl / 50 bk

    6 x 100 with fins on 3:00 - 4:00
    50 fr (31 tops) / 50 bk

    6 x 50 fr on 0:70
    held 0:30 rest on first several



    A lot of writing, but less then 1450m. Dont really pay much attention to net distances or keep track of it anymore. Now I see why.
    Categories
    Uncategorized
  3. Friday 1/17/2020

    AM SCY w/ The Lady Trojans @ UALR "Middle Distance Group"

    300 swim every 4th 25 head-up scull
    3x100 @ 1:50 25 FR/25 BR kick w/ BD
    6x50 @ 1:00 25 dr/25 sw I.M.O. no FR

    4x
    1:00 V.K. @ 1:15
    done as:
    :30 hands out
    :20 elbows out
    :10 S-line
    50 @ 1:15 25 FAST kick on BK/25 UW FL kick

    3x
    6x25 @ :40 "Ervin" **
    6x25 @ :35 FR w/ Finis Tempo Trainer (set to .7)

    4x250 @ 4:00
    done as:
    150 @ 1:50 100 N.S./50 AE
    100 BEST AVG (58.8, 1:00.2, 1:00.1, 59.2)

    4x150 @ 2:30
    done as:
    100 @ 1:15 50 RED/50 AE
    50 FAST (29.0, 28.8, 28.3, 28.2)

    3x200 @ 3:00
    done as:
    125 @ 1:35 75 EZ/BLD/FAST/50 AE
    75 FAST (46.0, 44.4, 44.0)

    2x125 @ 2:30
    done as:
    75 @ 1:00 50 RED/25 AE
    50 FAST (28.3, 28.2)

    75 @ 1:15 25 FAST/25 AE/25 FAST
    175 EZ

    16x25 @ :35 w/ fins
    4 - 3 UW FAST FL kick/1 EZ
    4 - 3 FAST BR w/ FR kick/1 EZ

    Total: 5100

    ** Ervin is done as:
    #1 - 12.5 bucket scull/12.5 EZ
    #2 - 12.5 FAST FR kick in S-line on top of water/12.5 EZ
    #3 - 12.5 doggy paddle fast catch/12.5 EZ
    #4 - 12.5 UW FL kick/12.5 EZ
    #5 - FAST FR
    #6 - EZ

    No distance group today. It was all middle distance or sprint. The sprint workout was very similar to the middle distance one, just the distances started at 200 and dropped down to 50s (I think). Again for clarity I added spaces between each part of the main set, but the 250s, 150s, 200s, 125s, and 75s were done continuously, with no break between each set of distances.

    Updated January 17th, 2020 at 01:56 PM by Calvin S

    Categories
    Swim Workouts
  4. Thursday 1/16/2020

    PM SCY w/ the Lady Trojans @ UALR

    400 FR swim
    200 FR kick w/ BD
    100 "Progressive Scull" w/ SNKL

    2x
    150 @ 2:45 FR kick
    4x25 @ :40 10M UW FL kick
    150 @ 2:45 FR kick
    3x25 @ :40 15M UW FL kick
    150 @ 2:45 FR kick
    2x25 @ :40 20M UW FL kick
    150 @ 2:45 FR kick
    25 @ :40 UW FL kick
    100 EZ
    RD1: FR kick w/ BD
    RD2: add fins for all + FR kick w/ SNKL H.A.S.

    3x
    300 @ 4:00 w/ SNKL
    RD1/RD2 w/ opp fin + opp paddle (switch at 150)
    RD3 w/ fins + paddles
    3x100 @ 1:30 D1-3
    RD1 w/ upside down paddles (1:11, 1:07, 1:04)
    RD2 w/ paddles (1:07, 1:03, :59)
    RD3 swim (1:04, 1:01, :58-)

    400 EZ

    Total: 5100

    Pretty sure today was recovery day for the girls. It was their first afternoon back from Puerto Rico. Plan to swim with them again tomorrow morning. Word on the street is Ill be with the distance group again. We shall see.

    Updated January 16th, 2020 at 09:20 PM by Calvin S

    Categories
    Swim Workouts
  5. 1|15|20 14m area - turns/breakouts

    by , January 16th, 2020 at 12:01 PM (Blog)
    14m wide area (measured 14.1 via gps). Had markings 5 from wall - little short, but did the job. Great for turn and breakouts.

    30 x 28 fr on 1:00
    breathe once
    15s for some of the fast ones

    6 x 28 fr on 0:30
    breathe 3 times

    8 x 28 br on 1:00
    24 - 21s

    Updated January 16th, 2020 at 07:45 PM by __steve__

    Categories
    Uncategorized
  6. Tuesday 1/14/2020

    PM SCY Solo @ LRRC "Trying to turn the speed dial up to 11"

    400 swim every 4th 25 scull w/ SNKL
    300 FL kick w/ fins + BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    150 @ 1:45 MAKE
    150 @ 2:15 AE
    150 @ 2:45 FAST (1:32-, 1:30)

    100 EZ

    3x
    100 @ 1:10 MAKE
    100 @ 1:20 AE
    100 @ 1:30 AE
    100 @ 1:40 FAST (1:00-, :59, :59)

    100 EZ

    4x
    50 @ :35 MAKE
    50 @ :45 AE
    50 @ :55 AE {light D1-3 on these 50s}
    50 @ 1:05 AE
    50 @ 1:15 FAST (:28-, :27, :26+, :26-)

    5x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 5000

    Had planned to do this set today. But during warm-up I did not feel great. First round of the 150s seemed so-so and I almost decided to audible into a drill practice. Glad I stuck with it though, as I felt great from 150s RD2 onward. Even managed to generate some real speed on the last couple fast 50s!
    Categories
    Swim Workouts
  7. 1|14|20 LCM

    by , January 14th, 2020 at 04:33 PM (Blog)
    500 bk with fins 8:01
    5 x 100 with fins as 50fr/50dr on 3
    50 flutter kick in 0:50
    50 ez fr

    Left shoulder felt little loose and aching from weights yesterday, so I got out

    Legs and back still sore from 1.5 mi run 3 days ago



    1|13
    Weights/drylands all parts except calves

    Sore from saturdays 1.5 mi run



    1|11
    Did annual AF fit test
    50 push-ups in 1 min
    50 crunches in 1 min
    1.5 mi in 12:12 (2017 did 10:32 with run training)
    score: 98

    Very painful running hard without any running over 12 months except occasional 50 second treadmill warmups. If my hips didnt bother me I would actually train for it.

    I started out way too fast - one of the runners goes all out from the start. I had no sense of pace due to zero running outside of 50 sec treadmill warmups. I understood this person was going much faster than a normal 1.5 mi pace but I did not want to fall to far off, so I convinced myself I was going at a moderate pace. After about 1 minute this pace rabbit just suddenly starts walking! Reality hits me and I was borderline about to collapse as my body started to slow down. The remaining 11 minutes had to be one of my top 3 most painful runs.

    Updated January 21st, 2020 at 01:11 PM by __steve__

    Categories
    Uncategorized
  8. Monday 1/13/20

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull

    2x (RD1 REST/RD2 REST)
    400 pull w/ paddles + SNKL
    RD1 @ 4:48 AE
    RD2 @ 4:32 MAKE
    4x100 FR swim
    RD1 @ 1:08 MAKE
    RD2 @ 1:12 A.R.

    :10/:20 REST

    300 pull w/ paddles + SNKL
    RD1 @ 3:36 AE
    RD2 @ 3:24 MAKE
    4x75 FR swim
    RD1 @ :51 MAKE
    RD2 @ :54 A.R.

    :10/:20 REST

    200 pull w/ paddles + SNKL
    RD1 @ 2:24 AE
    RD2 @ 2:16 MAKE
    4x50 FR swim
    RD1 @ :34 MAKE
    RD2 @ :36 A.R.

    2:40 REST (to reset clock to :00)

    10x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 5000

    Sticking some extra spaces in this write-up so that the workout doesn't look like vomit on the page. the 400/4x100/300/4x75/200/4x50 was the whole set, done twice through. Also only took the extra rest after the 100s and 75s so that I could put my pulling equipment back on. 10 seconds is about the bare minimum time I need to switch gear.

    Updated January 13th, 2020 at 07:08 PM by Calvin S

    Categories
    Swim Workouts
  9. Sunday 1/12/2020

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull
    2x200 @ :15 rest kick 50 FR/50 FL w/ fins + BD
    4x100 @ 1:20 AE pull w/ SP + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    4x100 @ 1:08 (1:06, 1:07-, 1:06+, 1:07-)
    1:08 REST
    3x100 @ 1:08 (1:05, 1:05+, 1:05+)
    1:08 REST
    2x100 @ 1:08 (1:04, 1:04)
    1:08 REST
    100 @ 1:08 (:58+)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  10. Thursday 1/9/2020

    PM SCY Solo (first 1/3), w/ Trip (middle 1/3), + Srdan (last 1/3) "Meat and Potatoes Practice"

    400 swim every 4th scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick 25 FR/25 BR w/ BD
    100 I.M. drill

    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x300 @ 4:00
    #1 - AE
    #2 - first 100 FAST (1:05)
    #3 - middle 100 FAST (1:05+)
    #4 - last 100 FAST (1:05+)
    #5 - FAST, trying to beat add up [3:16] from fast 100s (3:15-)

    100 EZ

    6x50 @ :55 HOLD UNDER :30
    2:00 REST
    6x50 @ :55 HOLD UNDER :30

    100 EZ

    Total: 5000

    Updated February 17th, 2020 at 02:25 PM by Calvin S

    Categories
    Swim Workouts
  11. 1|8|20 LCM

    Easy pace distance free, 2100m in 38 min. Swam 2-beat out and 6-beat back. Used snorkel.

    1x100 fr moderate pace


    300 bk with fins


    Swimming very aerobically lately. Saving my legs up for approaching weekends annual fitness test - 1.5 mile run is part of it. Probably ran less than 10 cumulative miles over entire year in preparation for it.
    Categories
    Uncategorized
  12. Tuesday 1/7/2020

    AM SCY w/ University of Arkansas Little Rock Women's Swim Team @ UALR "Distance Lane!"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 add-on I.M. (add-on to back)
    6x25 @ :25 FR PINK

    w/ fins:
    3x100 @ 1:45 50 side kick/50 kick on back in S-line
    8x50 @ 1:00 25 UW FL kick/25 AE kick on back in S-line
    12x25 @ :30 swim 3 FAST/1 AE

    2x
    400 @ 4:45 N.S.
    4x100 @ 1:20 D1-4 to RED
    :55 REST
    2x200 @ 2:30 N.S.
    8x50 @ :50 D1-4, 5-8 to BLUE
    1:00 REST

    250 EZ

    Total: 5200

    Hopped in with the team I used to coach (only one class that I coached is still in school). The distance girls were doing the 100s/50s mile pace, but I don't really have any sort of mile pace work planned out in my head (I may not even swim it this year), so I opted to descend instead.
    Categories
    Swim Workouts
  13. 1|6|20 LCM

    7 x 50m fr on 1:00 (42 -49)

    10 x 100m on 3:00 as 50fr/50bk
    50 frs (38 - 44)


    Shoulder doesnt like aerobic swimming as such.
    Categories
    Uncategorized
  14. Monday 1/6/2020

    PM SCY Solo @ LRRC "Keepin' it aerobic!"

    2x250 @ :20 rest (150 swim/100 BK kick in S-line)

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    1:25 REST
    3x200 @ 2:25

    100 EZ

    Total: 4100
    Categories
    Swim Workouts
  15. Sunday 1/5/2020

    PM SCY w/ Trip + Srdan @ LRRC "I.M."

    1000 SKIPS
    300 kick FL w/ fins + BD last 15M of each 50 submarine kick

    20x100 @ 1:30
    5 - AE I.M.
    5 - AE pull w/ SP + SNKL
    #11 - 50 FL/50 BK
    #12 - 25 FL/50 BK/25 BR
    #13 - 50 BK/50 BR
    #14 - 25 BK/50 BR/25 FR
    #15 - 50 BR/50 FR
    #16, 18, 20 - FAST I.M. (1:07-, 1:06, 1:05+)
    #17, 19 - A.R. FR

    300 EZ kick w/ fins + BD

    Total: 3600

    Updated February 17th, 2020 at 02:24 PM by Calvin S

    Categories
    Swim Workouts
  16. Saturday 1/4/2020

    PM SCY Solo @ LRRC "Surf & Turf" / Recovery

    2.5 mile run with my "way-to-wired" 18 week old lab puppy. Then off to the Racquet Club for some pseudo-recovery and leg work.

    2x
    5x100 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
    :40 REST

    2x w/ fins + SNKL (RD1 interval/RD2 interval)
    25 @ :20/:20 FL kick H.A.S. FAST
    25 @ :30 FR kick H.A.S. SMOOTH
    50 @ :40/:35 FL kick H.A.S. FAST
    25 @ :30 FR kick H.A.S. SMOOTH
    75 @ 1:00/:50 FL kick H.A.S. FAST
    25 @ :30 FR kick H.A.S. SMOOTH
    100 @ 1:20/1:05 FL kick H.A.S. FAST
    25 @ 1:00 FR kick H.A.S. EZ

    4x25 @ :45 FR kick w/ BD SMOOTH
    1:00 REST
    6x25 @ :45 FR kick w/ BD BEST AVG
    1:00 REST
    6x25 @ :45 FR kick w/ BD BEST AVG

    100 EZ

    Total: 2200
    Categories
    Swim Workouts
  17. 1|3|20 LCM

    12 x 24M fr on 1:15 in 12m area
    DFS, work breakouts and turns

    8 x 50M fr on 2:00
    36-38 pace, breathe ea 4

    Updated January 4th, 2020 at 10:40 AM by __steve__

    Categories
    Uncategorized
  18. Friday 1/3/2020

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 FR kick w/ BD
    100 EZ

    4x100 @ 1:08 (1:05, 1:06-, 1:06-, 1:05+)
    1:08 REST
    3x100 @ 1:08 (1:03+, 1:04, 1:04+)
    1:08 REST
    2x100 @ 1:08 (1:04, 1:04+)
    1:08 REST
    100 @ 1:08 (1:00-)

    4x175 @ 3:00 kick w/ fins + BD (first/last 25 FL submarine* kick)
    * UW kick w/ BD

    8x25 @ :40 BR
    2 DR (2K/1P)
    2 swim w/ strapless fingertip paddles (SFP)
    2 swim w/ 2x pullouts
    2 swim FAST, dive #2 (:16-, :15-)

    100 EZ

    Total: 3300

    Man my BR feels like garbage right now.
    Categories
    Swim Workouts
  19. 1/3/2020

    by , January 3rd, 2020 at 11:16 AM (Swimming Through Jello)
    4x200 SKiDS 3:15 IMO
    6x75 p o-br4, e-br7 1:15

    First fun set of the year coming up. I came up with this one as a riff on a 400 IM set that was my college coach's favorite. Goal is to descend each set of the 100 IMs in addition to within each set. Take an extra :30 after each set of 25s to get the fins off.

    2x100 IM D1-2 1:45
    8x25 fr/fins :25
    150 fl/bk/br fast 3:00
    8x25 br/fins :30
    2x100 IM D1-2 1:45
    8x25 bk/fins :25
    150 bk/br/fr 3:00
    8x25 fl/fins :25
    2x100 IM D1-2 1:45

    100 ez

    And this is my go-to breaststroke speed set now after I wrote it as part of a bigger set for a Saturday a month or so ago. 100s are to give the hips/groin a breather while keeping heart rate up a bit.

    3x{1x25 br k in streamline :30
    1x25 2k/1p br :30
    1x25 long glide br :30
    1x75 br D1-3 1:30
    1x100 fr A1-3 2:00}
    Categories
    Uncategorized
  20. Thursday 1/2/2020

    PM SCY w/ Srdan @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 V.S.
    100 EZ

    6x50 FR kick w/ BD
    3 @ 1:00
    3 @ :50

    100 EZ

    8x75 @ 1:10 HOLD UNDER :46 pull w/ paddles
    2:00 REST
    6x50 @ :55 HOLD UNDER :30
    50 @ 2:00 EZ
    6x50 @ :55 HOLD UNDER :30

    250 EZ kick 25 BR/25 FR w/ BD

    Total: 3000

    Updated February 17th, 2020 at 02:24 PM by Calvin S

    Categories
    Swim Workouts