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Swim Workouts

  1. Friday 11/22/13

    Friday 11/22

    AM only SCY

    400 swim
    300 pull w/ buoy only 75 FR/25 scull, breathing 2-4-6 by 75
    200 FR kick w/ board

    6x75 @ 1:15 kick w/ board + fins FL/FR/FL by 25

    2x
    150 @ 2:15 Desc. by 50
    125 @ 1:50 75 build/50 FAST
    100 @ 1:25 AE BK
    75 @ 1:00 50 FAST/25 EZ
    50 @ :50 DPS
    4x25 @ :40 FAST
    50 EZ

    4x100 @ 2:00 swim w/ fins
    odd: FAST
    even: EZ

    150 EZ

    Total: 3300
    Categories
    Swim Workouts
  2. Thursday 11/21/13

    Thursday 11/21

    PM only SCY

    2x
    4x150 @ 2:00 swim w/ paddles + snorkel
    8x50 @ 1:00 kick w/ board (odd: FR, even: BR)

    8x25 @ :40 V.S.
    100 EZ

    3x
    15 YD burst sprint from blocks
    85 YD EZ swim

    100 EZ

    3x
    6x50 @ :45 swim w/ grab paddles
    3x100 @ 1:40 kick, last 25 under H2O w/ fins
    400 @ 5:00 smooth descend by 100

    300 EZ

    Total: 6000

    Today was a long aerobic day with little fast swimming. I am now training exclusively with the Junior National swimmers (the guys I am normally sharing a lane with anyways) because they are not tapering yet, while a majority of the club team is resting for a meet this weekend. I felt like crap the whole practice (speed wise). Every stroke felt labored and lethargic.
    Categories
    Swim Workouts
  3. Wednesday 11/20/13

    Wednesday 11/20

    PM only SCY

    2x
    400 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    200 kick w/ fins every 4th 25 under H2O

    8x25 @ :40 V.S.
    100 EZ

    4x (R.I.M.O. by round)
    4x12.5 @ 2:00 FAST w/ power tower (heavy buckets today!)
    100 @ 2:00 FAST w/ fins (47.7, 57.1, 53.8, 51.1)
    50 @ 2:00 FAST w/ fins (22.4, 31.1 [no fins on 50 BR], 24.6, 24.0)
    4x100 @ 1:10 lactic hold

    300 EZ

    Total: 5000
    Categories
    Swim Workouts
  4. Tuesday 11/19/13

    Tuesday 11/19

    PM only SCY

    2x
    300 swim w/ under H2O turns
    6x50 @ :50 kick w/ board (odd: FR, even: BR)
    300 @ 3:45 pull w/ buoy + paddles + snorkel

    2x
    8x50 @ :55 BR swim w/ fins 25 FL kick/25 FR kick
    8x25 @ :30 under H2O pullouts no breath

    100 EZ

    3x
    4x75 @ 1:00 kick
    300 @ 3:30 pull w/ buoy + paddles breathing 2-4-6 by 50
    200 @ 1:00 rest kick FAST
    RD1: kick = BR no board
    RD2: kick = FR side kick
    RD3: kick = FR w/ board + fins

    400 EZ

    Total: 5900
    Categories
    Swim Workouts
  5. Monday 11/18/13

    Monday 11/18

    PM only SCY

    2x
    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O FL kick
    4x100 @ 1:15 pull w/ buoy + paddles breathing 4/6 by 50

    8x75 @ 1:15 50 perfect stroke FR/25 under H2O FL kick FAST
    100 EZ

    4x200 @ 2:30 1st/4th 50 FAST
    5x150 @ 1:50 last 75 FAST
    6x100 @ 1:05 AE

    100 EZ

    4x50 @ 2:30 swim w/ paddles + fins FAST
    400 EZ

    Total: 5550
    Categories
    Swim Workouts
  6. Saturday 11/16/13

    Saturday 11/16

    AM only SCY

    2x
    300 swim every 4th 25 scull
    4x75 @ 1:30 kick/drill/under H2O FL kick w/ fins
    4x100 @ 1:15 AE

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300

    Was definitely feeling run down from yesterday's double so I just used today as a light recovery day.
    Categories
    Swim Workouts
  7. Friday 11/15/13

    Friday 11/15

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill
    8x25 @ :30 V.S.

    8x75 @ 2:00
    - done as 6 squats/25 under H2O FL kick/8 squats/25 under H2O FL kick/10 squats/25 under H2O FL kick

    2x (RD1: FR, RD2: BR)
    12x25 @ :25 kick w/ board
    4x50 @ :50 200 PACE

    5x100 @ 1:15 1st/last 25 FAST swim w/ fins
    6x50 @ 1:30 FR FAST no breath

    Total: 3800

    PM swim:

    2x
    300 swim
    200 kick w/ board
    8x25 @ :30 drill I.M.O.
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel

    10x25 @ 1:30 FAST swim w/ fins (2 FR, 8 I.M.O.)

    3x
    4x100 @ 1:30 FL kick w/ board + fins
    6x25 @ :45 FR kick w/ board BEST AVG (average across all 3 rounds: 17.1)
    4x100 @ 1:30 2nd/4th 25 FAST swim w/ fins

    10x50 @ 1:00 25 drill/25 swim (2 FR, 8 I.M.O.)
    6x100 @ 1:30 swim w/ strapless paddles + snorkel

    Total: 6200

    Still fighting this cough, but was happy to get a double in today and hit the 5 digit mark on total yardage.
    Categories
    Swim Workouts
  8. Wednesday 11/13/13

    Wednesday 11/13

    PM only SCY

    2x
    4x150 @ 2:00 swim w/ paddles + snorkel
    8x50 @ 1:00 kick I.M.O.

    6x under H2O returns to 12.5 yard mark
    8x25 @ :40 V.S.

    3x (FR/BR/BK by round)
    4x12.5 @ 1:30 FAST w/ power tower
    100 @ 2:00 FAST w/ fins (48.0, 57.1, 54.3)
    50 @ 1:00 FAST w/ fins (22.4, 26.1, 25.4)
    4x100 @ 1:10 FR lactic hold

    300 EZ

    Total: 4300

    At least I made it through a full practice today. Still coughing, but I finally feel like I am starting to put this bronchitis behind me. After round 1 of the main set, I was completely gassed. Definitely felt the effects of no aerobic training and very few practices over the last 10 days. I hope to be back at 100% (health wise for sure, and hopefully training wise too) by Monday.
    Categories
    Swim Workouts
  9. 11/11/13

    11/11

    PM only SCY

    2x
    300 swim
    4x75 @ 1:20 kick/drill/swim I.M.O.
    8x25 @ :45 under H2O kick (dive in both ends)

    5x100 @ 1:20 D1-5 (1:09, 1:05, 1:03, 1:01, :59)
    8x25 @ :40 V.S.
    100 EZ

    Total: 2400

    So my upper respiratory infection turned into bronchitis. I have been fighting cough and heavy congestion now for almost a week. I am just trying to limp along training-wise and just touch the water every day so that when this finally runs its course, I can get back to business.
    Categories
    Swim Workouts
  10. Thursday 11/7/13

    11/7

    PM only SCY

    2x
    400 swim every 4th 25 scull
    8x25 under H2O kick (dive off blocks, walk back)
    200 kick w/ board

    Total: 1600
    Categories
    Swim Workouts
  11. Wednesday 11/6/13

    Wednesday 11/6

    PM only SCY

    2x
    300 swim
    6x50 @ 1:00 kick w/ board (alternated BR/FR)
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel

    8x25 @ :40 V.S.

    2x (RD1: FL, RD2: BK)
    4x12.5 @ 1:00 no breath w/ power tower
    50 @ 2:00 FAST (26.3, 28.4)
    4x100 @ 1:10 lactic hold

    100 EZ

    Total: 3300

    So my drive to swim at 7:30 AM on Saturday after being out all night proved to be my downfall. I think I ran my body down so low that I picked up a bug. I was able to tough it through warm up on Monday but called it a day because I was coughing so bad. Skipped Tuesday (a move I regret because I feel about the same today and managed to swim some), and made it through two rounds of the sprint set today before I had a coughing fit so bad I started gagging (TMI, I know). I'll try to make it through all of tomorrow's practice and then use the two days off travelling with the UALR team to St. Louis to try and recover. It is just frustrating having a bad week when I am fast running out of weeks before I start to taper.
    Categories
    Swim Workouts
  12. Monday 11/4/13

    Monday 11/4

    PM only SCY

    2x
    300 swim every 4th length scull
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:20 AE

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  13. Tuesday 10/29/13

    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
    Categories
    Swim Workouts
  14. Monday 10/28/13

    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
    Categories
    Swim Workouts
  15. Sunday 10/27/13

    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.
    Categories
    Swim Workouts
  16. Saturday 10/26/13

    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.
    Categories
    Swim Workouts
  17. Friday 10/25/13

    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
    Categories
    Swim Workouts
  18. Thursday 10/24/13

    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.
    Categories
    Swim Workouts
  19. Wednesday 10/23/13

    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!
    Categories
    Swim Workouts
  20. Tuesday 10/22/13

    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
    Categories
    Swim Workouts
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