Swim Workouts

Tuesday 10/29

PM only SCY

"Fly Day"

800 (300 swim/100 kick w/ board)
600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
400 (100 swim/100 kick w/ board)
200 I.M. drill

5x100 @ 1:20 D1-5
100 EZ

2x
4x75 @ 1:30 FL R/L/swim by 25
4x50 @ :50 25 FL kick on back/25 under H2O FL kick w/ fins
6x50 @ 1:00 AE FL (RD1: 29.5 average, RD2: 30.4 average)
8x25 @ :30 under H2O FL kick w/ fins (RD1: on stomach, RD2: on back)
8x25 @ :20 FL swim w/ fins

300 EZ

Total: 5300

Monday 10/28

PM only SCY

2x
300 swim
200 kick
8x25 @ :40 drill
3x100 @ 1:20 pull w/ buoy + paddles + snorkel

4x25 @ :40 V.S.
100 EZ
10x25 @ 1:30 AFAP w/ fins (FL - 10.4, 10.6; BR - 12.6, 12.6; FR - 9.7-9.9 on all 6)
100 EZ

2x
4x100 @ 1:40 AE FR kick w/ board (held 1:32-1:34)
6x25 @ :45 BEST AVG FR kick w/ board (held :17-19)
4x100 @ 1:30 swim w/ fins 2nd/4th 25 FAST (held 57s)

200 EZ

Total: 4650

Sunday 10/27

AM only SCY

"CASC Invitational Day #2"

400 swim
8x50 @ :10 rest odd: kick/drill, even: drill/swim
4x25 @ :10 rest V.S.
300 EZ

100 BK - 1:02.46 (30.31/32.15)

I really only entered this as a throwaway event to be able to "race" before the 200 BR (which was near the end of the meet) and fatigue myself a little to try and race tired in the 200. I also never really swim backstroke, but this WAS a lifetime best by 1.5 seconds.

200 BR - 2:17.06 (30.79/34.64/35.45/36.18)

Not at all upset with this time right now. I definitely felt the fatigue in my legs from the 100 BK and from training in general. However, my stroke felt smooth for at least the first 150. I had some poor turns (including a hand slip, streamline collapse, and mistimed stroke count to turn), but definitely think I am due for a great 200 BR when I taper in December.

800 assorted warm-up/warm-down

Total: 2300

It was also tough warming up/down for events after the meet got started because this pool is just an 8 lane venue with a side "therapy" pool. No lines, MAYBE 15 yards long, and total chaos when 30 people are trying to use it at the same time. I did get in a proper 500 EZ during the 10 minute break which came 30 minutes AFTER I swam the 100 BK! I had no proper warm-up before both events though.

Saturday 10/26

AM only SCY

800 (300 swim/100 kick w/ board)
600 (200 pull w/ buoy + strapless paddles + snorkel/100 kick w/ board)
400 (100 swim/100 kick w/ board)
200 I.M. drill

5x100 @ 1:20 smooth D1-5 (1:10, 1:07, 1:04, 1:01, :58)
100 EZ

Total: 2600

Only had time for 45 minutes of swimming before I had to get the college team ready for a meet this afternoon.

Friday 10/25

AM only SCY

300 swim
8x50 @ 1:00 odd: kick/drill, even: drill/swim
4x100 @ 1:15 AE
8x25 @ :30 V.S.
100 EZ

3x
5x100 (RD1/RD2/RD3)
3 @ 1:05/1:10/1:15
2 @ 1:00/1:05/1:10
6x50 @ :50 hold 500 PACE

6x50 @ :50 FR kick w/ board
4x25 @ :30 FR BEST AVG

300 EZ

Total: 4500

Thursday 10/24

PM only SCY

2x
400 swim
3x100 @ 1:20 pull w/ buoy + paddles + snorkel
12x25 @ :40 odd: drill, even: under H2O FL kick w/ fins

Total: 2000

Had a social function to attend with the wife so I had to cut practice way short.

Wednesday 10/23

PM only SCY

"I'm tired of distance. Let's sprint!"

2x
300 swim w/ under H2O turns
4x50 @ 1:00 stir-the-pot drill
8x25 @ :40 under H2O FL kick w/ fins
3x100 @ 1:15 smooth D1-3

3x (FR, BR, BR by round)
4x12.5 @ 2:00 SPRINT w/ power tower
50 @ 2:00 push SPRINT (23.8, 30.2, 30.5)
4x100 @ 1:05 lactic hold (averaged ~1:02)
100 EZ

400 EZ

Total: 4200

I opted out of the middle distance set:

3x
3x200 @ 4:00 (175 FAST/25 EZ)
4x100 @ 1:05 lactic hold
100 EZ

and instead mixed it up with the sprint group today. The 50 FR felt great, but the 50 BRs did not feel as good. Short axis strokes aren't feeling too hot at the moment. I was very satisfied though with the lactic hold portion of the set. I held 1:00 on the first 1-2 and then slowly ascended to 1:03-1:04 range by #4. Lactic hold is such a pain because it is/is not recovery at the same time. I definitely consider it a step above aerobic/active recovery!

Tuesday 10/22

PM only SCY

2x
300 swim every 3rd 25 scull
12x25 @ :40 odd: under H2O kick, even: drill w/ fins
4x100 @ 1:15 D1-4 (RD1: 1:07, 1:05, 1:04, 1:03; RD2: 1:05, 1:03, 1:00, :58)

3x (RD1/RD2/RD3 intervals)
4x75 @ 1:00/1:10/1:10
4x50 @ :40/:50/:50
4x25 @ :20/:30/:30
50 EZ
RD1: FR; RD2: BR; RD3: FL all kick w/ board

2x
5x100 @ 1:30 last 25 FAST no FR w/ fins
8x25 @ :40 scull/drill

100 EZ

Total: 5450

Monday 10/21

PM only SCY

300 swim
300 pull w/ buoy + paddles + snorkel
200 swim
200 kick w/ board
100 swim
100 I.M. drill

8x50 @ 1:00 odd: kick/drill, even: drill/swim I.M.O.
8x25 @ :40 V.S.

100 @ 2:00 I.M. (59.9)
200 @ 4:00 I.M. (2:17.0)
300 @ 6:00 I.M. (3:48.1)
400 @ 7:30 I.M. (4:51.1)
400 @ 7:00 N.S. FR (2:13/2:11 - 4:24)
300 @ 5:00 FR (3:14.0)
200 @ 3:30 FR (2:04.2)
100 @ 2:00 FR (58.4)

2x
6x100 @ 1:15 pull w/ buoy + paddles breathe 4-6 by 50
4x75 @ 1:45 kick 1st/3rd 25 under H2O FL w/ fins

700 EZ

Total: 6300

I really felt like I had a case of the Mondays today. I was all over the place on the main set, which was really just a "make what you want of it" 1:1 rest ratio set. I tried to pull the trigger early on the 100 I.M. to get going, and then just felt like my arms and legs were made of lead the rest of the set. While the intervals provided lots of rest, what it also did was allow the lactic acid to just "bake" while I sat on the wall waiting to go. Hoping tomorrow feels a little better.

Friday 10/18

AM only SCY

AM swim:

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill

5x100 @ 1:20 smooth D1-5 (1:09, 1:07, 1:03, 1:01, :58)
8x25 @ :30 V.S.
100 EZ

2x
4x75 @ :50 AE
4x50 @ :45 200 PACE
100 EZ

300 swim every 3rd 25 scull
6x50 @ 2:30 AFAP w/ fins + paddles

300 EZ

Total: 3900

Tough practice this morning. Everything felt labored. The first 4x50 I did FL and went 29.8, 30.1, 30.1, 30.9 and the second round I did FR and went 28.0, 27.9, 27.9, 27.5. With the team out of town this weekend at a meet, I am hoping a day or two rest will do me some good. My whole body, especially my legs, are in need of some R and R.

Thursday 10/17

PM only SCY

2x
400 swim every 4th 25 scull
4x75 @ 1:30 kick/drill/25 under H2O FL kick
12x12 @ :40 odd: no breath FR, even: scull

400 EZ

Total: 2400

I had to cut practice short today due to a social function I needed to attend with my wife and then picking a recruit up from the airport.

Wednesday 10/16

"Breaststroke is the Best Stroke"

PM only SCY

800 (300 swim/100 kick w/ board)
600 (200 pull w/ buoy + strapless paddles + snorkel/100 kick w/ board)
400 (100 swim/100 kick w/ board)
200 I.M. drill

5x100 @ 1:20 smooth D1-5 (1:09, 1:06, 1:03, 1:01, :59)
100 EZ

2x
4x75 @ 1:30 BR w/ 1/2/3 pullouts by 25
8x25 @ :40 BR w/ FR kick
4x100 @ 1:20 BR swim (RD1: 1:12, 1:12, 1:13, 1:13; RD2: 1:12, 1:13, 1:13, 1:12)
100 EZ

100 EZ

Total: 4700

Finally I am able to kick breaststroke pain free in my knee. While I tried not to "push" it too much, I did get my HR up on the 100s BR at the end. Was satisfied with my ability to hold my stroke on a tight interval with low rest. The most fatiguing part of the set was actually doing the last 25 of each 75 with 3 pullouts. For me, it was basically 20 yards under water and 1-2 strokes.

Tuesday 10/15

PM only SCY

2x
400 swim
4x75 @ 1:20 kick/drill/under H2O FL kick w/ fins
3x100 @ 1:15 D1-3

6x under H2O returns
8x25 @ 1:30 AFAP w/ fins (did 4 FR 9.9-10.1, and 4 FL 10.6-11.2)
100 EZ

3x100 @ 1:10 pull w/ buoy + paddles (A.R.)
300 @ 3:45 I.M.
2x200 @ 2:20 pull w/ buoy + paddles (A.R.)
2x200 @ 2:30 I.M.
300 @ 3:30 pull w/ buoy + paddles (A.R.)
3x100 @ 1:15 I.M.

100 EZ

2x
4x50 @ 1:30 AFAP kick w/ board
100 EZ

100 EZ

Total: 5000

Really broken down now since Friday AM practice. I have not been able to find sufficient time to recover. Despite that, I went 39.9/41.1/40.0/39.6 on RD1 of the 50s kick doing BR, and 36.1/34.9/35.9/36.2 on RD2 doing FR. On the main set, the problem for me was switching gear. I am a FAST gear changer, but when totally fatigued, I need ~7 seconds to get paddles and a buoy on (and by "on" I mean equipped in such a way that I won't lose them halfway through the distance). I basically had to play catch-up on every active recovery distance, which meant it really wasn't active recovery at all. This included throwing down a 3:09 on the last 300 pull just to get myself back on track. I made EVERY interval, I just had to do most of the set at peak aerobic/anaerobic levels to complete the set. Needless to say, my legs are screaming at me again.

Monday 10/14

AM and PM SCY

AM swim:

400 swim
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill

5x100 @ 1:20 AE
8x25 @ :30 V.S.

4x (odd RDs FR, even RDs BR)
4x50 @ :45 kick (FR w/ board, BR w/o)
4x25 @ :30 MAX (FR: 11.6-12.4, BR: 15.2-16.1)
100 EZ

8x25 @ :10 rest drill
200 EZ

Total: 3700

PM swim:

2x
300 swim
4x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
12x25 @ :40 odd: drill, even: under H2O FL kick on back

8x50 @ :50 D1-4, 5-8

3x200 @ 2:30 2nd/4th 50 STRONG (2:05, 2:05, 2:06)
4x150 @ 2:00 2nd 75 STRONG (1:37, 1:34, 1:35, 1:35)
5x100 @ 1:10 1st/4th 25 STRONG w/ fins (1:00s on all 5)
100 EZ
4x50 @ 2:00 N.S. swim w/ paddles NO BREATH (basically cruise a 25, sprint a 25)
25 FAST w/ power tower + fins + paddles AFAP (bucket was filled almost to top ~100 lbs)
25 EZ

200 EZ

Total: 4650

This afternoon was a little bit of mix and match. The 3x200/4x150/5x100 was the middle distance set and was actually two times through. After round 1, however, I joined two other guys in the "mini sprint" workout (which was also two times through as written, but we ran out of time to finish). My legs are screaming at me from a combination of Friday AM, a double-header soccer game Sunday afternoon, and the fast kicking from this morning.

Friday 10/11

AM only SCY

400 swim
300 pull w/ buoy + snorkel
200 kick w/ board
100 I.M. drill
8x25 @ :40 V.S.

Today was stations, I am listing them numerically, however I went 2-3-4-1.

#1
5x50 @ 3:00
- done as 12.5 dive sprint/ :10 rest/25 FAST/ :10 rest/12.5 sprint to finish

#2 (the worst set)
4x75 @ 2:30
- done as 8 air squats/25 under H2O FL kick/10 air squats/25 under H2O FL kick/12 air squats/25 under H2O FL kick

#3
5x50 @ 2:00 w/ power rack + paddles + fins
- done as 25 FAST/25 EZ

#4
5x150 @ 2:00 pull w/ buoy + paddles breathing 3-2-1 times by 25

200 EZ

Total: 2950

High intensity low yardage practice this morning. I am in New Orleans Friday to Saturday as UALR takes on Tulane in the first dual meet action of the season. My legs are still seizing up from the 4x75 station.

Thursday 10/10

PM only SCY

2x
300 swim (every 4th 25 scull)
8x50 @ 1:00 odd: kick/drill, even: drill/build I.M.O.
4x75 @ 1:30 kick/drill/25 under H2O w/ fins

Total: 2000

Have a college recruiting function to attend tonight so I had to swim on my own and only had about 45 minutes to get basically this "warm-up" done. Not much, but I was just thankful I had a chance to touch the water today.

Wednesday 10/9

PM only SCY

2x
5x100 @ 1:20 (RD1: AE, RD2: D1-5)
4x75 @ 1:30 kick/drill/under H2O kick w/ fins
4x50 @ 1:00 kick w/ board

200 @ :30 rest pull w/ buoy + snorkel
6x25 @ :45 under H2O FL kick on stomach w/ fins
200 @ :30 rest pull w/ buoy + snorkel
8x25 @ :25 FR kick w/ board + snorkel
200 @ :30 rest pull w/ buoy + snorkel
300 FR kick w/ board MAX EFFORT (4:32)
200 @ :30 rest pull w/ buoy + snorkel
6x25 @ :45 under H2O FL kick on back w/ fins
200 @ :30 rest pull w/ buoy + snorkel

200 EZ

Total: 4000

Tuesday 10/8

"A Whole New World..."

PM only SCY

2x
400 swim every 4th 25 scull
8x25 @ :40 odd: drill, even: under H2O kick w/ fins
4x100 @ 1:20 pull w/ buoy + paddles + snorkel

The next 3 sets were all done one right after the other. They were all written on the board, so there was no break. We went from one right into the next.

40x25 @ :40 FL w/ fins (did 20 with normal fins and 20 with a monofin)
#1 - "flick" drill
#2 - 3K/1P
#3/4 - under H2O FL kick

2x
4x25 @ :30 10 yards "spin drill"
8x50 @ 1:00 25 swim/25 under H2O FL kick on back**

2x
4x25 @ :30 BR w/ FR kick
8x50 @ :50 BR swim w/ 2x pullouts

7x200 @ 2:30 pull w/ buoy + paddles + snorkel (A.R.)

Total: 6400

** So this afternoon I managed to reverse 25 years of swimming training (and almost 29 years of physiological training) in one moment. On the backstroke set, I was having trouble making 25 yards underwater on my back because I kept blowing all my air out my nose by the 15M mark. I never had those big lips to push up and cover my nose (have some backstroker friends who swear by this method). My brain was programmed to blow out the nose when I was inverted in the water. In an "A-HAH" moment, I actually tried to override this programming, and to my astonishment, managed to shut off the "leaking gas valve". After that, making the 25 on my back was just a matter of holding my breath, and THAT I am thankful to say, is two decades of swimming training that cannot be reversed! I now feel like a whole new world of possibilities are open to me, now that I can hold my breath equally as well on my back as on my stomach!

Monday 10/7

PM only SCY

2x
300 swim
8x25 @ :40
odd: scull
even: under H2O FL kick
8x50 @ :50 D1-4, 5-8

8x25 @ 1:30 FR swim AFAP w/ fins (ranged from 10.0-10.2)
100 EZ

2x
4x100 @ 1:35 FR kick w/ board
8x25 @ :45 BEST AVG FR kick w/ board
4x100 @ 1:20 swim w/ fins 2nd and 4th 25 FAST

200 EZ

Total: 4300

Saturday 10/5

"Bob Courtway Invitational Day #2"

PM only SCY

600 (200 swim/100 kick)
8x50 @ 1:00 odd: k/dr, even: dr/sw
8x25 @ :20 rest D1-4, 5-8 no breath on FL/FR, 3 pullouts on BR
100 EZ

2x
25 dive fast
25 EZ

200 EZ

50 FR - 23.45

Slipped on my start and scraped the bottom of my foot pretty bad. Other than that, not bad. The breath control work I have been doing really kicked in. Took one breath (but right off the turn, so BAD CALVIN, BAD!) the whole race and did not feel winded afterwards. Not bad for doing almost no fast twitch sprint work yet in practice!

200 I.M. - 2:11.52 (27.32/35.67/37.25/31.28)

I know I should take every opportunity to RACE, but after the 50 FR, I just basically enjoyed myself for the rest of the afternoon and just "swam" my races. This was a perfect example. No turnover on backstroke, no real zip on the fly and breast, and no closing speed coming home. I need to focus harder on I.M. days!

100 BR - 1:05.09 (30.76/34.33)

Not a BAD race, but not that great either. Probably should have swam the 200 BR on Friday instead of the 500 FR, as this 100 basically felt (and according to the coach, looked) like I was taking out a 200. I actually have little doubt if I had done the 200 BR AFTER the 100, I would have had a faster 100 split going out. Again, the lack of feel I had for breaststroke can be attributed to very little refined fast stroke work yet in practice. As I was reminded, this meet comes on the one month anniversary of the team starting to train again.

Add in about 1000 assorted warm up and warm down. I skipped the 50 BR/100 FR because the meet was dragging on (I HATE swimming afternoon sessions). Also props to Doug Martin who threw down a sterling 23.53 in the heat before me!

Total: 3000 (+/- a 100 or so)