Calvin S

Thursday 1/16/2020

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Calvin S

, January 16th, 2020 at 09:35 PM (414 Views)

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 I�ll be with the distance group again. We shall see.

Updated January 16th, 2020 at 10:20 PM by Calvin S

Categories: Swim Workouts

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Commonly Used Terms

Location/Team:
LRRC/LRAD = Little Rock Racquet Club (25Y or 50M pool as indicated)/Little Rock Arkansas Dolphins (the local club team that trains at LRRC and UALR)
UALR/Lady Trojans = University of Arkansas Little Rock Donaghey Student Center Natatorium/UALR Women's Swim Team
BASH = Blue Ash YMCA, Cincinnati, OH (25Y (Ferris) or 50M (Main) pool as indicated) and the club team based there (my home club from high school)

Equipment:
SP = Strapless Paddles (made by Finis)
FTSP = Fingertip Strapless Paddles (made by Finis)
paddles = green (or aquamarine...the level 1 size) Strokemaker paddles
BD = kickboard (same board I got first day of college in August '03)
SNKL = snorkel (made by Finis) <-- same snorkel I got first day of college in August '03
chute = parachute (made by Finis, "Drag + Fly" is the style name)
fins = long fins unless otherwise noted
pull = always with buoy unless noted otherwise, other equipment listed as used

Terminology:
R.I.M.O./I.M.O. = Reverse/I.M. Order
FRIM = Freestyle I.M. (substitute FR for FL)
H.A.S. = Hands At Side (when kicking)
BEST AVG = Best Average (fastest sustainable speed/time across all repetitions)
SKIPS = Swim/Kick/Pull/I.M drill/Swim
UW = underwater (kick)
B.O. = breakout
V.S. = Variable Sprint (half fast/half easy, half easy/half fast, all easy, all fast)
N.S. = Negative Split
BUF = Build Up to Fast
"Broken" = Broken swim, split as noted
4/6/2 (turns) = 4 FL kicks, 6 FR kicks, and 2 strokes before first breath off a wall
Commonly Used Terms Pt. 2

Special Set Terminology:
”Rouse 100s” = underwater kicking set. Start at 15M mark, kick underwater 15 meters to the wall, then do a smooth 50 kick, then 35 meters underwater kick back to the 15M. Only done LCM, and always done with fins. Named for backstroker Jeff Rouse.
"Zane Grothe" Style = no kick outs off walls. Inspired by THIS set.
"Claire Lockridge" = 75s done in sets of four. Sometimes pull, sometimes swim. #1 breathe 5/4/3 times by 25, #2 is 4/3/2, #3 is 3/2/1, #4 is 2/1/0. Named for THIS Arizona swimmer who always struggled to complete it (or so I was told by the Arizona swimmer who taught the set to me).
"Progressive Freestyle" = 50s done in sets of four @ 1:00. Focus is on high elbow and forearm catch. #1 is fist drill, #2 is swim w/ tennis balls, #3 is swim w/ upside down paddles, #4 is regular swim OR swim w/ fingertip strapless paddles. Almost always done w/ SNKL.
"Lactic Hold" = Following some sort of very fast swim, a controlled set of (usually) 100s on a tight (but not threshold) interval designed to slow the flush of lactic acid from the system, as opposed to the easy swimming/floating found after each rep of a lactate set. Usually this set follows the same pattern: some speed work with resistance (parachute or buckets), followed by a push (occasionally dive) fast (PURPLE) distance of not more than 100 yards/meters, right into 3-5x100 on the tight interval to SLOWLY flush the system. Usually repeat the whole set 2-4 times.
Taste the Rainbow

WHITE (EN1)* = HR 20-23**, warm-up effort
PINK (EN2) = HR 24-26***, steady effort, not uncomfortable, but obvious to yourself that you are doing work!
RED (EN3) = HR 26-28, threshold pace/level with short rest. High aerobic, not quite anaerobic level. Uncomfortable. In a race, it's where my HR/feel should be midway through my 800/1000!
BLUE (SP1)= HR 28-30, into the anaerobic level, basically 200 PACE effort. Also used in BEST AVG.
PURPLE (SP2) = HR 30+, full anaerobic, also "ALL OUT," beyond 200 PACE. Dive set/lactate set speed. "11" on your speakers
* Including the energy system nomenclature in case anyone ever wonders about the correlation between the color/energy systems.
** HR is taken for a :10 count. I realize going six seconds makes the math easier (multiply by 10 and you have your overall HR, but I learned on 10 second counts so that is what I use).
*** A caveat here that everyone's heart rate is different. I have an extremely low resting HR so my numbers skew towards the lower end (sometimes I will totally be at PURPLE but only be at HR 29). You really have to just test yourself (and get an accurate resting HR measurement) before you can fully utilize HR training!
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