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Swim Workouts

  1. Thursday 12/26/13

    Thursday 12/26

    "Welcome back to Long Course Meters!"

    AM only LCM

    3x
    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:05 FR kick w/ board

    10x50 @ :50 swim w/ grab paddles + snorkel
    :15 rest
    10x50 @ :50 BK pull w/ buoy + paddles
    :15 rest
    10x50 @ :50 25 under H2O kick/25 swim w/ fins
    :15 rest
    10x50 @ :50 FR swim w/ fins 2 breaths max

    1000 pull w/ buoy + paddles + snorkel "L.A. Freeway" (5-7 people swim in a line, last person sprints to front each 50)

    Total: 5400
    Categories
    Swim Workouts
  2. Sunday 12/22/13

    Sunday 12/22

    "Chesapeake Elite Meet Day 4"

    Came into this morning with a wicked cough/runny nose and itchy eyes due to the air quality deteriorating at the pool. I am glad I decided not to scratch the 50 FL and deck enter the 200 FL (although I REALLY wanted to swim a good 200) because I was just too run down at this point.

    50 FL - 25.22

    Not a good race. Almost the same time I took my 100 FL out in yesterday. Too much breathing (every time my face was in the water I was coughing so holding my breath was a little tough at this point).

    50 FR - 22.64

    I was in the "three hole" on the relay. Had an OK relay start, despite a bad finish AGAIN by the person swimming in! I tried to "man up" and hold my breath despite the coughing, but my efforts fell short. I only breathed once, and BAM, it was first thing off the turn!

    Total: 3000 (ish)

    So I come away from this meet with 1 lifetime best out of 5 swims. Some takeaways from the meet:
    1) My speed work is starting to have an effect on my racing, which is good.
    2) I need to do a better job of being mentally focused when outside my comfort zone. My 200 BR was just a total lapse in concentration on all fronts, and I think letting myself check out when tired contributed to this.
    3) I need to get my knee healthy again. It has really been bothering me the past two weeks, and I think I rushed too much breaststroke kick back into my training sessions too fast.

    After taking a lot of time off in March, April, and May, I only had one meet this summer which showed I was WAY out of shape still! Now after 7 months of consistent training, I think I am finally back into the swing of things. I'm getting there, but I am not quite there yet! I will have high hopes for my "BIG" taper meet in early March. 11 weeks until Sectionals, which leaves 9 more weeks of hard work...time to buckle down!
    Categories
    Swim Workouts
  3. Saturday 12/21/13

    Saturday 12/21

    "Chesapeake Elite Meet Day 3"

    50 FR - 23.07

    I had a bad flip-turn and finish on this race. As soon as I climbed out of the water and saw the time, I wanted that race back. Frustrating to go a time you can normally do in practice on any given day!

    200 BR - 2:13.38 (29.83/33.52 [1:03.35] 34.56/35.47 [1:10.03])

    I faded down the stretch more than I expected. My stroke just unraveled. I think my nagging knee pain over the past few weeks is partially to blame. Not directly during the race, but the pain made me cut down my breaststroke training during the crucial pre-taper and taper period. I think I need to just use the next month to get it healthy and then work in practice on keeping my form when I am broken down...not mentally checking out of the race when it comes to the little things.

    Total: 5000 (ish)
    Categories
    Swim Workouts
  4. Friday 12/20/13

    Friday 12/20

    "Chesapeake Elite Meet Day 2"

    Today was definitely the toughest day of the meet for me. I swam the 100 BR and 100 FL, and due to my high seed in the breaststroke and low seed in the butterfly, I had ~ 20 minutes between events. As such, I never really warmed up for the 100 FL, so much as finished my warm down from the 100 BR and then got up to swim.

    100 BR - 1:00.46 (28.43/32.03)

    I have been trying to break the 1:00 barrier for 10 years now. It is beginning to seem like the speed of light: I can get close to it but never quite reach/surpass it! All three turns were poorly executed (you ever been to a pool where there isn't a "T" at the end of the pool so much as a break in the solid line and then a small dash? Always throws my stroke count/turn timing off!), which I think affected me not breaking my barrier. However, my coach pointed out I shortened up really bad in the last 12 yards.
    Enough with the negatives though, I should have opened with "lifetime best". Last time I dropped time in this event was at this same meet back in '09. I was happy to still be going best times in my best events! I was a little bummed I didn't get a second swim with that time. 4 years ago, my 1:00.58 placed me 17th in prelims. Last year, that 1:00.46 would have gotten me into the B final at 16th. This year, it was only good enough for 27th. This meet got so much faster!

    100 FL - 54.89 (25.58/29.31)

    I was out pretty smooth, but the last 30 yards were a struggle and I felt the effects of the short turnaround. My best is from this same meet in 2009, with a 54.19.

    Total: 5650 (give or take)
    Categories
    Swim Workouts
  5. Thursday 12/19/13

    Thursday 12/19

    PM only SCY

    "Chesapeake Elite Meet Day 1"

    The only race that I had today was the 50 FL on the 200 medley relay. Our breaststroker had a short stroke finish which caused me to start way late (the other alternative would have been leaving way early). My split was 24.62 but I was left wondering "what if...?"

    ~ 3500 warm up and warm down

    Total: 3550
    Categories
    Swim Workouts
  6. Wednesday 12/18/13

    Wednesday 12/18

    PM only SCY

    3x
    300 swim every 3rd 25 scull
    4x75 @ 1:30 k/dr/sw I.M.O.
    4x100 @ 1:10 SMOOTH AE

    2x
    4x50 @ 1:30 rest
    - 15M FAST w/ running dive/ :10 rest/25 FAST w/ turn/ :10 rest/12.5 FAST w/ finish
    200 EZ

    200 EZ

    Total: 4000

    Aside from relay duty, my individual entries for this weekend are (in order of their appearance): 100 BR, 100 FL, 50 FR, 200 BR, 50 FL. I plan to switch the 50 FL for the 200 FL, and may scratch down an extra event, I'll just see how I feel.
    Categories
    Swim Workouts
  7. Monday 12/16/13

    Monday 12/16

    AM and PM SCY

    AM swim:

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

    6x75
    3 @ 1:20 D1-3
    3 @ 1:10 D1-3
    8x25 @ :40 V.S.
    100 EZ

    2x
    2x150 @ 2:10 pull w/ buoy + paddles (every 3rd 25 no breath)
    4x25 @ :40 FAST kick under H2O w/ fins
    3x100 @ 1:20 pull w/ buoy + paddles (last 25 no breath)
    4x25 @ 1:30 dive FAST swim w/ fins

    350 EZ

    Total: 4000

    PM swim:

    2x
    300 every 3rd 25 scull
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    4x75 @ 1:20 kick, last 25 under H2O w/ fins

    8x25 @ :30 V.S.
    200 EZ

    2x
    4x75 @ 1:30 FR STRONG
    200 EZ
    4x50 @ :50 200 PACE
    200 EZ
    4x25 @ :30 FAST
    200 EZ

    RD1: BR, (31.5, 32.1, 32.5, 31.8 and 13.9, 14.1, 14.5, 14.1)
    RD2: FL w/ fins (no times)

    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  8. Friday 12/13/13

    Friday 12/13

    AM and PM SCY

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

    2x (FL/BR by round)
    2x12.5 @ 1:30 w/ power tower (moderate weight)
    100 @ 2:00 dive FAST w/ fins (49.9, 58.9)
    50 @ 2:00 dive FAST w/ fins (22.9, 25.8)
    100 @ 3:30 EZ

    2x
    8x25 @ :30 w/ grab paddles breathe 4-6 by 50
    4x75 @ 1:30 D1-4 to FAST
    RD1- 50.0, 46.2, 43.1, 39.3
    RD2 - 50.1, 45.9, 42.8, 38.9

    4x75 @ 1:20 FL/BK/BR drill
    4x25 @ :45 FAST FR kick w/ board
    300 kick w/ board + fins 100 FR/100 FL/100 FR

    Total: 3250

    PM swim:

    2x
    400 swim every 4th 25 scull
    8x50 @ :40 swim w/ grab paddles + snorkel
    4x100 @ 1:45 kick w/ fins last 25 under H2O

    10x25 @ 1:30 FAST swim w/ fins

    350 EZ

    Total: 3000
    Categories
    Swim Workouts
  9. Thursday 12/12/13

    Thursday 12/12

    "NO MEANS NO" (NO breaststroke and NO fast swimming)

    AM and PM SCY

    AM swim:

    500 (50 sw/25 kick/25 swim/25 scull)

    6x200 @ 3:15
    - done as 100 pull w/ buoy only/rest :10/50 SMOOTH FR/rest :10/50 AE FR kick w/ board

    6x100 @ 1:30 3-2-3-1 breaths per 25

    200 EZ

    Total: 2500

    PM swim:

    2x
    300 swim w/ snorkel
    5x100 @ 1:40 75 kick/25 under H2O kick w/ fins
    300 pull w/ buoy only breathe 3-5-7 by 50

    Total: 2200

    I made the most of my "recovery day". I doubled to keep myself on a schedule of swimming AM and PM like I will be next week at the Pro-Am for prelims and finals.
    Categories
    Swim Workouts
  10. Tuesday 12/10/13

    Tuesday 12/10

    AM only SCY

    2x
    300 swim
    4x75 @ 1:30 k/d/under H2O kick w/ fins
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel

    8x25 @ :20 rest V.S. (dive the odd 25s)
    100 EZ

    Total: 2300

    Only had time for a short morning swim because of college practice and then a high school swim meet this evening.
    Categories
    Swim Workouts
  11. Monday 12/9/13

    Monday 12/9

    "Just a 'sniff' of taper!"

    PM only SCY

    2x
    300 swim
    4x150 @ 2:30 k/d/sw by 50 I.M.O.
    5x100 @ 1:15 light D1-5

    8x25 @ :40 V.S.
    300 EZ

    8x50 start @ 200 PACE and try to get faster (FL)
    2 @ :40 (30.4, 30.1)
    2 @ :50 (29.5, 29.0)
    2 @ 1:00 (28.8, 28.7)
    2 @ 1:10 (28.5, 28.4)
    8x25 @ 100 GOAL TIME (FL)
    2 @ :20 (13.2, 13.1)
    2 @ :30 (14.1, 13.5)
    2 @ :40 (13.9, 13.2)
    2 @ :50 (13.5, 12.8)

    8x50 A.R.
    2 @ :40
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    4x100 @ 1:20 A.R.

    4x50 @ :50 200 PACE (I.M. - 27.7, 31.1, 33.1, 26.7)

    8x50 A.R.
    2 @ :40
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    4x100 @ 1:20 A.R.

    Total: 5700
    Categories
    Swim Workouts
  12. Wednesday 12/4/13

    Wednesday 12/4

    AM and PM SCY

    AM swim:

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

    5x100 @ 1:15
    8x25 @ :40 V.S.
    100 EZ

    32x50 @ 1:00
    3 - FAST (push)
    1 - EZ
    - I did these as odd RDs I.M.O., even RDs R.I.M.O. (so FL, FR, BK, BR, BR, BK, FR, FL). The BK/BR was nothing special, but I was never slower than 27.5 on the FR and never slower than 28.9 on the FL.

    4x150 @ :10 rest 4 breaths max on 1st 50, 6 on 2nd 50, 8 on 3rd.

    Total: 4000

    PM swim:

    2x
    4x150
    RD1 @ 2:00
    RD2 @ 1:50
    8x50 @ 1:00 25 drill/25 under H2O kick w/ fins

    100 EZ

    3x
    10x25 @ :20 FAST kick
    4x25 @ :15 rest drill
    25 @ :40 FAST under H2O kick w/ fins
    50 @ 1:00 FAST 25 under H2O kick/25 FAST swim w/ fins
    75 @ 1:20 FAST 25 under H2O kick/50 FAST swim w/ fins
    100 @ 2:00 FAST 25 under H2O kick/75 FAST swim w/ fins

    8x75 @ 1:30 kick/BK/FR by 25

    Total: 4500

    Updated December 15th, 2013 at 12:09 PM by Calvin S

    Categories
    Swim Workouts
  13. Tuesday 12/3/13

    Tuesday 12/3

    AM only SCY

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

    3x (FL, BR, FR by round)
    8x50 @ :55 kick (FL on back, BR/FR w/ board)
    4x25 @ :30 drill
    4x75 @ 1:00 AE

    100 EZ

    5x (w/ fins)
    2x50 @ :45 BK
    100 @ 1:00 AE

    200 EZ

    Total: 4700
    Categories
    Swim Workouts
  14. Monday 12/2/13

    Monday 12/2

    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

    4x50 @ :50 N.S.

    Total: 1400

    Pushed back the girls' practice to 6:30 this morning so I had enough time to hop in with the club team for the first part of warm-up. It really felt like more recovery from Saturday still!

    PM swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick, even: drill
    6x50 @ :50 N.S.

    100 EZ

    2x (RD1: FL, RD2: BK)
    4x12.5 @ 1:30 FAST w/ power tower
    100 @ 2:00 FAST w/ fins (49.7, 53.0)
    50 @ 2:00 FAST w/ fins (23.2, 24.4)
    4x100 @ 1:10 lactic hold

    4x12.5 @ 2:00 FR FAST w/ power tower
    200 EZ

    Total: 3350

    Practice got started late this evening so I did not get anywhere close to finishing the normal 4 rounds of our lactic hold set. I was happy with the sub 50 100 FL, and would have been under 23 on the 50 but I slipped on my turn. Surprised at how much speed I was able to generate given how sluggish I have felt since Saturday.
    Categories
    Swim Workouts
  15. Saturday 11/30/13

    Saturday 11/30

    AM only SCY

    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
    8x25 @ :30 V.S.
    100 EZ

    12x25 @ 1:00 FAST no breath (dive both ends)
    3x100 @ 1:00 lactic hold
    6x50 @ 2:00 FAST 4 breaths max (dive all 6)
    6x100 @ 1:05 lactic hold
    4x75 @ 3:00 FAST I.M.O. (dive # 1 only)
    9x100 @ 1:10 lactic hold
    3x100 @ 4:00 FAST (dive all)

    400 swim
    300 kick w/ board + fins
    200 pull w/ buoy + snorkel
    100 scull

    Total: 6300

    3000 yards of fast swimming with no warm down/recovery in between. This practice was really rough. on the 75s I was 42.6, 52.1, 47.9, 40.8 and on the 100s I was 54.4, 55.1, 1:06.1 (BR). The lactic hold was more like lactic hell. That set may have been one of the roughest I have done so far this season!
    Categories
    Swim Workouts
  16. Friday 11/29/13

    Friday 11/29

    PM only SCY

    2x
    300 swim every 3rd 25 scull
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O FL kick

    3x
    4x50 @ :50 4-3-2-1 breaths per 50
    4x100 @ 1:20 kick w/ fins last 25 under H2O

    100 EZ

    5x
    300 @ 3:15/4:00 STRONG AE
    200 @ 2:10/2:40 STRONG AE
    100 @ 3:30 kick w/ board FAST
    RD1, RD3, RD5 - FR
    RD2 - BR (second interval)
    RD4 - BK (second interval)

    400 EZ

    Total: 7300
    Categories
    Swim Workouts
  17. Tuesday 11/26/13

    Tuesday 11/26

    PM only SCY

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

    8x50 @ 1:00 odd: k/dr, even: dr/sw
    4x100 @ 1:15 smooth D1-4

    3x
    4x150 (#1 - MAKE, #2-4 D1-3 to FAST)
    1 @ 1:45
    1 @ 2:05
    1 @ 2:25
    1 @ 2:45 (1:29, 1:29, 1:28)

    100 EZ

    4x
    4x100 (#1 - MAKE, #2-4 D1-3 to FAST)
    1 @ 1:05
    1 @ 1:25
    1 @ 1:45
    1 @ 2:05 (:57, :58, :58, :56)

    100 EZ

    5x
    4x50 (#1 - MAKE, #2-4 D1-3 to FAST)
    1 @ :40
    1 @ :50
    1 @ 1:00
    1 @ 1:10 (27.3, 26.8, 31.9*, 26.2, 25.7)
    * RD3 I did BK just to mix things up.

    400 EZ

    Total: 7000

    Updated November 26th, 2013 at 10:54 PM by Calvin S

    Categories
    Swim Workouts
  18. Monday 11/25/13

    Monday 11/25

    PM only SCY

    2x
    400 swim
    300 pull w/ buoy + snorkel
    200 FR kick (alternating 50 w/ board/50 side kick)
    100 I.M. drill

    6x25 @ :40 12.5 FAST/12.5 EZ
    100 EZ

    2x
    4x25 @ :40 1-arm FR drill
    300 @ :30 rest FR kick w/ board FAST (4:43, 4:29)
    4x25 @ :40 B&A drill
    200 @ :30 rest FR kick w/ board FAST (2:54, 2:53)
    4x25 @ :40 stir-the-pot drill
    100 @ :30 rest FR kick w/ board FAST (1:24, 1:23)

    100 EZ

    3x
    200 @ 2:15 AE
    150 @ 1:40 AE
    100 @ 1:05 AE
    :20 rest (to put fins on)
    200 @ :30 rest kick w/ fins FAST (no board)

    300 EZ

    Total: 6400
    Categories
    Swim Workouts
  19. Sunday 11/24/13

    Sunday 11/24

    "Paul Blair Memorial Invitational Day #3"
    (or in my case, "Day #1")

    AM only SCY

    500 "warm-up I.M." (100 FR/100 BK/100 FR/100 BR/100 FR)
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    300 AE
    5x100 @ 1:20 D1-5 (1:04, 1:02, 1:00, :59, :57)
    100 EZ
    8x25 @ :40 V.S.
    100 EZ

    2x
    25 FAST from dive
    25 EZ

    100 EZ

    100 FR - 50.82 (24.28/26.54)

    This was in the 3rd spot of a 400 FR relay. I probably would have been right at or even under 50 seconds, but the lead-off swimmer was going for his junior nationals cut. I was politely asked to refrain from doing my "normal" (READ: quick) relay start. I can sometimes get up to 8 tenths of a second on the start. Instead, I watched the second swimmer touch the wall and then did my wind up and dove in. I figure I spotted the field ~ 3/4 of a second with that start!

    200 I.M. - 2:04.64 (26.64/32.84/35.48/29.68)

    I would have liked to have been under 2:04, but I was satisfied with this swim mainly because my backstroke leg felt great and despite feeling like I was going to die, I actually brought the race home in a (for me) halfway decent free split. My breaststroke leg, however, felt (and was split) awful.

    200 BR - 2:17.08 (31.13/34.57/35.20/36.18)

    I suffered from a serious goggle malfunction for the entire race. Really wanted to be under 2:15, and I think I would have been if I didn't have my goggles digging into my eyes edge first off every wall and flipped backwards causing me to see stars on the last 50!

    3200 yards of assorted warm up and warm down between races (I actually did 800 yards after every race because I felt so tired). I was happy with my racing given that I competed in 3 races in one short session. I also did not get much sleep last night and was on my feet all weekend because I was up in Springfield, MO coaching at the Drury Invitational and did not get home until almost midnight.

    Total: 6000
    Categories
    Swim Workouts
  20. 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
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