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Swim Workouts

  1. Friday, November 30, 2012

    by , November 30th, 2012 at 02:45 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 72, pool at 80, 100% water clarity.
    Partly sunny with humidity at 66%

    Warm up:
    1x300 as 50FR/50BK

    *Set 1*
    1x5000 FR for time with 500 splits
    1. 5:56.6
    2. 6:01.2, 11:57.8
    3. 5:58.5
    4. 5:59.0, 11:57.5, 23:55.3
    5. 5:58.5
    6. 5:59.1, 11:57.6, 35:52.9
    7. 6:00.4
    8. 6:04.8, 12:05.2, 47:58.1
    9. 5:58.4
    10. 5:52.2, 11:50.6, 59.48.7


    Warm down:
    200 EZ Swim

    Comments:
    • During warmup I felt the best so far this week, which I think is partly due to getting more protein in my meals, and my sleeping has improved.
    • Set 1 - This is my best 5000 SCY swim in about 17 years going under 60 minutes. My goal was to be at 1:12 pace per 100 or faster. I am really encouraged by the results, although I did get ragged during the 4th 1000, the last 500 was solid. As soon as I showed up on the pool deck, Coach suggested doing it, and then lifeguard Colleen offered to take my splits, since her shift was over(I think it was a planned conspiracy).
    • I have reached my USMS 2012 GTD Goal of 606 miles with an current pace of 607.15 miles as of today. So the week that started out really awful ends up being pretty good.

    Updated December 1st, 2012 at 02:29 AM by fdtotten

    Categories
    Swim Workouts
  2. Thursday, November 29, 2012

    by , November 29th, 2012 at 06:05 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 68, pool at 80, 100% water clarity.
    Partly sunny with humidity at 62%

    Warm up:
    1x800 RIMO by 200

    *Set 1*
    5x400 IM on 1 min rest, do as
    • 1-3-5 50EZ/50Fast
    • 2-4 25EZ/25Fast


    400 BR 50K/50S

    *Set 2*
    6x500 on 7:30 Pull w/paddle, tube, buoy
    • 1-3 @ 6:12, 6:08, 6:00
    • 4-6 @ 6:04, 5:55, 5:50


    Warm down: 200 EZ Swim

    Comments:
    • Set 1 - I like swimming 400 IMs more than 200s, but today my legs were tired from the beginning, so not as fun.
    • Set 2 - Slowly my FR Pull is beginning to improve. I will certainly need it if I want to consider doing the 10K open water swim next year.
    Categories
    Swim Workouts
  3. Wednesday, November 28, 2012

    by , November 28th, 2012 at 04:29 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Fog with humidity at 65%

    Warm up:
    1x500 FR
    10x50 FR Kick on 1:00
    8x50 FR on :45 desc 1-4,5-8

    *Set 1*
    4(4x75 FR on 1:30, 1x300 BK/FR by 50) Desc 75s 1-4
    1. 47, 47, 46, 45
    2. 47, 46, 45, 45
    3. 47, 47, 45, 44
    4. 47, 45, 44, 43


    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    1-5 did 1:16
    6-10 went 1:15 to 1:08

    500 BK DPS with compact streamling turns

    *Set 3
    4x150 on 2:15, 4x100 on 1:30
    Pull with Bouy, Paddles, Tube
    150s - 1:48, 1:42, 1:40
    100s - 1:10, 1:08, 1:07

    Warm down: 200 EZ Swim

    Comments:
    • My workouts on Monday and Tuesday were about 5K each, but I just swam through them feeling really uncoordinated, tired, and strange. Today, in the warmup, I was more motivated to make a better effort to swim.
    • Set 1 - The goal was to start each round at 47 and hold or desc without collapsing the stroke.
    • Set 2 & 3, I was still pretty tired, but came back ok in the pull set.
    Categories
    Swim Workouts
  4. Friday, November 23, 2012

    by , November 23rd, 2012 at 04:24 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 53, pool at 77, 100% water clarity.
    Sunny skies with humidity at 49%

    Warm Up
    200 yds FR

    *Set 1*
    5x400 FR on 1min rest
    Build effort by 400, 1-5

    *Set 2*
    4x250 Kick on 1min rest
    #1-3 Free, #2-4 BR

    *Set 3*
    10x100 FR with 1min rest
    as 25K, 25S AFAP (no breath as able)


    200 FR warm down

    Comments
    • Another beautiful crisp SWF morning. Did FR endurance maintenance, FR/BR kicking, and FR speed.
    • Doing the FR AFAP with no breath was much harder than expected, and sometimes I cheated with a breath before the flip turn.
    • This is a good little pool for doing kicking sets, faster swimming with bursts and breath control, more so than doing distance swims.
    Categories
    Swim Workouts
  5. Thursday, November 22, 2012

    by , November 22nd, 2012 at 07:33 PM (I swim, therefore I am)
    Happy Thanksgiving!

    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 60, pool at 77, 100% water clarity.
    Sunny skies with humidity at 51%

    Warm Up
    200 yds FR

    *Set 1*
    1x2000 FR
    • Build effort by 500, 1-4


    *Set 2*
    10x250 FR on 1min rest
    did each 250 as:
    1. 100 smooth
    2. 100 strong
    3. 50 fast


    200 FR warm down

    Comments
    • Both FMAC and FGCU pools are closed today, tomorrow, and it is unlikely I will be able to get over to either one before Monday, so the neighborhood community pool is where I can swim the next three days.
    • Swimming in this little pool doing so many turns actually provides a good workout. However, it is mentally challenging to sustain quality stroke technique and turns with such repetition of laps.
    • It was a beautiful morning and the view is great as the pool & clubhouse overlook the first lake of the three small lakes in the Catalina Isle.
    Categories
    Swim Workouts
  6. Tuesday, November 20, 2012

    by , November 20th, 2012 at 04:55 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Sunny skies with humidity at 57%

    Warm up:
    1x1000 RIMO by 250

    *Set 1*
    1x1200 IM as 50S(Strong)-50K(Steady)
    3 Rounds:
    1. 50 Fly, 50 BK Kick
    2. 50 BK, 50 BR Kick
    3. 50 BR, 50 FR Kick
    4. 50 FR, 50 D Kick


    200EZ BK/FR

    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    • 1-5 did 1:16
    • 6-10 went 1:15 to 1:06


    500 BK DPS with compact streamlining turns

    *Set 3*
    4x150 on 3:15 as 100 sculling, 50 FR Swim strong
    • on 50s did 30s


    *Set 4*
    3(4x50) on 1:00 RIMO
    • FR - 31, 30, 29
    • BR - 42, 42, 41
    • BK - 37, 35, 34
    • FLY - 36, 34, 33


    *Set 5*
    3x150 on 2:15, 3x100 on 1:30
    Pull with Bouy, Paddles, Tube
    • 150s - 1:48, 1:42, 1:40
    • 100s - 1:10, 1:08, 1:07


    Warm down: 200 EZ Swim

    Comments:
    • Warmup - Again the water was warm, but did not feel as warm as yesterday.
    • Set 1 - Worked the turns, underwater transitions.
    • Set 2 - Started out moderate, but was able to build to strong effort.
    • Set 3 - Have not done sculling in ages, and it showed today, as doing :30/50 felt like doing :27.
    • Set 4 - During the second round I was wandering all over the lane, then really made an effort to relax arms on recovery and keep stroking smooth - and was able to drop the times a bit.
    • Set 5 - Gradually building up my pulling strength, but it always takes at least about 200 yds before I begin to establish a consistent pulling rhythm.

    Updated November 20th, 2012 at 05:49 PM by fdtotten

    Categories
    Swim Workouts
  7. Monday, November 19, 2012

    by , November 19th, 2012 at 09:42 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, pool at 82, 75% water clarity.
    Sunny skies with humidity at 62%


    Warm up:
    1x500 FR
    5x50 FR/K on 1:00
    1x250 BK/FR

    *Set 1*
    4(1x50 on 1:00, 1x100 on 2:00, 1x150 on 3:00, 200EZ)
    1. 32, 1:06, 1:38
    2. 32, 1:05, 1:37
    3. 31, 1:04, 1:36
    4. 30, 1:03, 1:34


    200EZ BK/FR

    *Set 2*
    8x100 Fly on 2:00
    • 1-3-5-7: 25/RA-25/LA-50S
    • 2-4-6-8: 50 1RA/1LA/2S, 50S


    500 BK DPS with compact streamling turns

    *Set 3*
    100-200-300-400-500 Ladder Pull FR on 1:30/100: Desc pace
    • Paddles-Tube-Bouy
    • Did: 1:15, 2:26, 3:40, 4:51, 5:54


    Warm down: 200 EZ Swim

    Comments:
    • Warmup - Water was really warm.
    • Set 1 - The 150s were harder than expected, really had to work the 3rd 50.
    • Set 2 - Worked on fly drills.
    • Set 3 - Was glad I could descend my pace
    Categories
    Swim Workouts
  8. Friday, November 16, 2012

    by , November 16th, 2012 at 02:07 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 68, pool at 80, 100% water clarity.
    Cloudy overcast skies with humidity at 62%

    Warm up:
    1x2000 as 200 FR/200 BK

    *Set 1*
    5x200 BR on 1min rest, done as 50K,50S
    • Kicking; alt 50s as kick w/bd and kick on back
    • Swim; narrow kick, press legs together, tuck chin, hold streamline into the pull.

    200EZ BK/FR

    *Set 2*
    5(2x50 on 1:00, 1x100 on 2:00) results:
    1. 32, 32, 1:05
    2. 32, 32, 1:05
    3. 32, 31, 1:04
    4. 32, 32, 1:04
    5. 31, 31, 1:03

    500 BK DPS with compact streamlined turns

    *Set 3*
    10x50 on 1:00 SDK w/fins as 25/backside, 25/frontside
    Focused on 15+ yds underwater, tight streamlined arms behind head
    • 1-5 did 35s
    • 6-10 did 36, 35, 33, 31, extra :30 rest, 29

    Warm down: 400 EZ FLY 25K/25DR/50 Swim

    Comments:
    • Arrived to the pool feeling tired & sore, but after warm up I was ready to try making a good effort.
    • Warm Up - The usual moderate smooth pace with a focus on technical stroke details.
    • Set 1 - My BR Kick is becoming stronger so I can do more breaststroke, Coach adjusted my body position with more streamlined extension off the kick transition to pull.
    • Set 2 - Working on extending the smooth, controlled :32/50 pace into 100s, and later 200s. Did 1 min & 2 min intervals for enough recovery to get HR back down to 11/6 and keep technique as best possible. The progress so far is good considering this is my 3rd week of higher intensity swimming with intervals.
    • Set 3 - Joel and I did these together, hence the descending times as we were flat out racing each other on the last two 50s.
    • Warm Down - I have been doing different strokes in recovery and and warm down swims to get in more exposure to all the strokes.

    Updated November 17th, 2012 at 01:05 PM by fdtotten

    Categories
    Swim Workouts
  9. Thursday, November 15, 2012

    by , November 15th, 2012 at 06:52 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Sunny skies with humidity at 48%

    Warm up:
    1x1200 RIMO by 300

    *Set 1*
    4x400 IM Swim/Kick
    Each 400 as 4(50 Swim "Strong"/50K "Steady", 1min rest)
    4 rounds:
    1. 50FLY/50k-BK
    2. 50BK/50k-BR
    3. 50BR/50k-FR
    4. 50FR/50k-FLY


    200EZ

    *Set 2*
    10x100 SDK w/fins
    • 1-5: 2(25/back, 25 front)
    • 6-10: 2(25 R/side, 25 L/Side)


    200EZ

    *Set 3*
    6x200 on 3:00 as 50BK, 50FR
    • 1-3: 2:25, 2:19, 2:17
    • 4-6: 2:19, 2:17, 2:14


    Warm down: 200 EZ

    Comments:

    • Same ongoing sore muscles, and tired legs, but also beginning to feel some strength gradually evolving.
    • Warmup - Swam all the strokes smooth and long, in the fly only 25s 1&7 were drill.
    • Set 1 - The 50s swim were about 200 IM race pace effort, into steady kicking (not recovery pace)
    • Set 2 - My friend Joel likes to doing SDK with fins, so we did this together
    • Set 3 - Was going to pull these 200s, but paddles straps broke. Went way more harder and faster then intended working hard to stay with Joel who was doing free pull with paddles.
    Categories
    Swim Workouts
  10. Wednesday, November 14, 2012

    by , November 14th, 2012 at 06:35 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 60%

    • Swam with Joel, my friend visiting from Ventura, CA, a professional beach lifeguard. We match up well doing different kinds of swimming in the same set. It is always fun and challenging when we swim together.


    Focus - Freestyle, Backstroke,Pace

    Warm up:
    1x2000 FR/BK S done as
    4(1x300 FR, 1x200 BK) Build effort 1-4
    200 EZ

    *Set 1*
    10x100 FR S on 1:40 =< 5:30 500 pace
    • 1-3; 1:07, 1:06, 1:05
    • 4-7; 1:07, 1:05, 1:04, 1:05
    • 8-10; 1:06, 1:06, 1:05

    200EZ

    *Set 2*
    1x1000 FR/BK S, alt by 25, Broken as:
    4x150 on 2:15, 4x100 on 1:30, desc each 1-4
    • 150s; 1:48-1:41
    • 100s; 1:12-1:07


    200EZ

    *Set 3*
    3x400 Kick w/fins, Swim, rest 1 min each, as
    1 each: Fly, Back, Free (50K/f, 50S/f)
    Did the 400 free as 8x50 on 1:00 50K/f-50S/f
    • 50s S/f: 26, 26, 26, 25


    Warm down: 200 EZ

    Comments:

    • I am continuing to make progress with the dryland program and higher intensity swimming with intervals. Still having some sore muscles, and tired legs, but there is enough energy to make a good effort each session.
    • Warmup - Working on the front end of freestyle, and alternating with backstroke.
    • Set 1 - Trying to swim a strong controlled pace with with consistent front end technique, effortless streamlining turns, and steady, smooth, but not hard kick.
    • Set 2 - More of free/back combination swimming.
    • Set 3 - Conditioning for fin swimming later in season in sprint sets.

    Updated November 14th, 2012 at 10:04 PM by fdtotten

    Categories
    Swim Workouts
  11. Friday, November 9, 2012

    by , November 9th, 2012 at 04:31 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 60, pool at 79, 100% water clarity.
    Sunny skies with humidity at 50%

    Focus - Freestyle, Pace

    Warm up:
    200 EZ Free

    *Set 1*
    1x1200 FR, build as 3x400
    10x50 frK on 1:00

    *Set 2*
    12 (100 as 50 FR strong, 50 Bk smooth) on 2:00
    • 50s FR did 30-29


    *Set 3*
    1x1200 FR Pull w/paddles, bouy, tube
    Build as 3x400

    *Set 4*
    1x1600 IM, 400 each stroke
    do as 50K/fins, 25S/fins

    Warm down: 200 EZ DPS FR

    Comments:

    • Warmup - I came into the workout with tired legs and arms, but I am making progress with the dryland program and my second week of doing higher intensity swimming with intervals.
    • Set 1 - The 50 frK were :47-46, because I took extra :30 after #4&7.
    • Set 2 - Wanted to continue doing 30/29 50 pace with controlled stroke.
    • Set 3 - Started out slow, being tired from the 50s, and built to better pace to do about 4:40 last 400.
    • Set 4 - Coach said backstroke looked good today, I was trying to stay away from the lane lines as the sun was really bright.
    • Warmdown - A good effort, I was glad to be done.

    Updated November 20th, 2012 at 09:50 PM by fdtotten

    Categories
    Swim Workouts
  12. Wednesday, November 7, 2012

    by , November 7th, 2012 at 02:18 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 64, pool at 78, 100% water clarity.
    Partly cloudy gray skies with humidity at 55%

    Focus - Freestyle, Pace

    *Warm up*
    1x500 FR
    6x50 frK
    1x400 frP

    *Set 1*
    10(100 FR swim, 50 K on 2:15)
    • 100 FR Swims; (1-4)1:09-08, (5-8)1:08-07, (9-10)1:06
    • 50 K ave 48


    *Set 2*
    1x800 DPS FR/BK by 100
    2x200 BR K50,S50 w/Snorkel
    3x100 Fly as 25 drill, 25 swim

    *Set 3*
    4(4x50 FR on 1:00, EZ 200)
    1. 30, 30, 30, 29
    2. 30, 29, 29, 29
    3. 29, 29, 29, 28
    4. 29, 29, 28, 28


    *Set 4*
    1x1000 Pull w/paddles,bouy,tube as:
    500 DPS, 500 as 50 smooth, 50 strong

    Warm down: 200 EZ DPS FR

    Comments:
    • Warmup - The 50 frK were 47-46 (my best so far this training phase)
    • Set 1 - With doing fin swimming yesterday, swimming the 100 pace of 1:08-07 felt more controlled & steady, than as hard effort.
    • Set 2 - Recovery
    • Set 3 - Coach wanted to start at 32, but as I started, doing 30s felt doable without hard sprinting, so I kept at it. However by the 4th round, I was pretty much depleted, Coach cancelled the 5th round (Thank You!)
    • Set 4 - Was able to find my stroke again, and the last 500 felt great.
    • Warmdown - I am really trying to clean up my underwater off the the turns and first breakout stroke, so extra focus there on both the warm up and warm down, while of course trying to best implement during the training sets.

    Updated November 20th, 2012 at 09:51 PM by fdtotten

    Categories
    Swim Workouts
  13. Tuesday, November 6, 2012

    by , November 6th, 2012 at 05:24 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 68, pool at 78, 100% water clarity.
    Cloudy gray skies with humidity at 65%

    IM
    Focus - IM, Pace

    *WarmUup*
    1x1200 RIMO

    *Set 1*
    4(8x50 on 1:00) as 50K,50S; IMO by round
    1. Fly: 50K @50, 50S @37
    2. BK: 50K @52, 50S @38
    3. BR: 50K @53, 50S @43
    4. FR: 50K @51, 50s @32


    *Set 2*
    1x1200 Pull wPaddles/tube as:
    3x400 desc on 5:00
    1. 4:50
    2. 4:46
    3. 4:41


    1x200 BR Kick w board

    *Set 3*
    4(8x50 on :50) as 50K/fins,50S/fins; IMO by round
    Fins - Sporti Training
    1. Fly: 50K @37, 50S @33
    2. BK: 50K @36, 50S @34
    3. BR: 50K @37, 50S @38
    4. FR: 50K @38, 50s @27


    Warm down: 200 EZ

    Comments:
    • Set 1 - Swam all strokes smooth building each 50.
    • Set 2 - Some old fashioned pulling, and it certainly gave my shoulders a workout.
    • Set 3 - This how I would like to swim without the fins! But swimming with fins does make it fun.

    Updated November 20th, 2012 at 09:49 PM by fdtotten

    Categories
    Swim Workouts
  14. Monday, November 5, 2012

    by , November 5th, 2012 at 04:58 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 66, pool at 78, 100% water clarity.
    Cloudy gray skies with humidity at 57%

    Focus - Freestyle, Pace

    *WarmUup*
    1x1000 FR 500 EZ, 500 Build

    *Set 1*
    5(2x50 K on 1:00, 1x100 S on 2:00)
    • 50s K @52-49
    • 100s S desc 1:10-1:06


    *Set 2*
    5(1x100 on 1:30, 2x50 on :45, 5x25 on :25, 100ez on 2:00)
    Held steady pace:
    • 100s - 1:08
    • 50s - :34-33
    • 25s - 15-16


    1x300 stroke drills

    *Set 3*
    3(1x200 on 3:00, 4x50 on 1:00)
    • 200s - 2:20
    • 50s - 33-30


    Warm down: 100 EZ

    Comments:
    • Felt ok in the water, but not great, stroke still feels awkward swimming at a faster tempo.
    • Set 1 - Kick/Swim set
    • Set 2 - First two rounds felt tired, but the last three rounds were slightly faster, and with seemingly lighter effort.
    • Set 3 - Would like to start going under 30 as easily as I did last April/May
    • Warm down - glad to be done, not a great session, just need to keep at it.
    Categories
    Swim Workouts
  15. Friday, November 2, 2012

    by , November 2nd, 2012 at 05:07 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 66, pool at 78, 100% water clarity.
    Sunny blue skies with humidity at 49%

    Focus - Freestyle, Pace, Endurance Base

    *Warmup*
    1x500 Free - last 200 build by 50
    10x50s FR K on 1:00 - held 51

    *Set 1*
    1x1200 FR broken pace set as
    12(2x25 on :30, 1x50 on :45)
    Results;
    • 1-3 25s@16, 50s@:34
    • 4-6 25s@15, 50s@:33
    • 7-9 25s@15, 50s@:31
    • 10-12 25s@14, 50s@:30



    *Set 2*
    3x200s on 4:00 do as
    50Dr,50S: one each, Fly, Bk, Br

    *Set 3*
    1x1200 FR broken pace set as
    4(3x100 on 1:30, :30 rest)
    Results:
    1. 1:12, 1:09, 1:07
    2. 1:11, 1:09, 1:06
    3. 1:10, 1:09, 1:06
    4. 1:10, 1:08, 1:05


    *Set 4*
    1x1000 FR Swim, done as
    2(300 Smooth, 200 Strong, 100 Fast)

    Warm down: 100 EZ

    Comments:
    • Moderately sore/stiff, still adapting from the initial interval pace sets earlier this week.
    • Set 1 - Continuation of pace adaptation in preparation for straight 200s, 300s in future weeks.
    • Set 2 - Recovery
    • Set 3 - I will do this set or a variation several more times, then drop the interval to 1:20 for awhile hopefully leading to 1:15 sometime in Q1 2013.
    • Set 4 - What I like to do best, straight swim changing pace.

    Updated November 2nd, 2012 at 06:12 PM by fdtotten

    Categories
    Swim Workouts
  16. Thursday, November 1, 2012

    by , November 1st, 2012 at 06:47 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 66, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 63%

    IM - Stroke Technique, Endurance Base

    *Warmup*
    3x400 with 1min rest
    1. 400 RIMO Swim
    2. 400 RIMO Kick
    3. 16x25 on :30, 4x25 each stroke IMO


    *Set 1*
    3(3x200 IM on 4:00) done as:
    1. 4x50 K IMO on 1:00
    2. 1x200 IM on 4:00
    3. 8x24 S IMO (2x25) on :30


    *Set 2*
    5x200 FR on 4:00, as
    2(2x25 on :25, 1x50 on :50)

    *Set 3*
    1x1000 IM Swim as: (EZ 100, desc effort towards 25)
    1. 100 FLY, 75 BK, 50 BR, 25 FR
    2. 100 BK, 75 BR, 50 FR, 25 FLY
    3. 100 BR, 75 FR, 50 FLY, 25 BK
    4. 100 FR, 75 Fly 50 BK, 25 BR


    Warm down: 100 EZ

    Comments:
    • Not much energy today.
    • W/up - Ave pace on 25s: fly/16, bk/17, br/20, fr/15
    • Set 1 - Legs need work, ave 50 K pace: fly/49, bk/53, br/53, fr/52, IMS were 2:45-40, 25s slightly faster then warm up
    • Set 2 - Trying to re-acclimate my FR stroke to faster swimming pace: 25s/15, 50s/32-31, steady strong tempo, but not a sprint
    • Set 3 - IMO turns, desc 100-25 ladder 4x250.
    Categories
    Swim Workouts
  17. Wednesday, October 31, 2012

    by , October 31st, 2012 at 05:37 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 59, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 43%

    *Warm Up*
    2x500 FR on 1min rest

    *Set 1*
    1x2000 FR broken as:
    2(10X50 on :45, 5x100 on 1:30) Did:
    1. 50s 1-5 @ :37-36, 6-10 @ :36-35, 100s 1:12 - 1:10
    2. 50s 1-5 @ :36-35, 6-10 @ :35-34, 100s 1:12 - 1:09


    *Set 2*
    2x200 BR kick w/Snorkel
    6x100 FR kick on 2:10, Did:
    • 1-3: 1:55-1:49, 4-6: 1:52 - 1:44


    *Set 3*
    1x1000 FR broken as:
    5(2x50 on :40, 1x100 on 1: 40) Did
    1. 34/1:08
    2. 34/1:07
    3. 34/1:07
    4. 33/1:07
    5. 33/1:06


    *Warm Down*
    100 EZ

    Comments:
    • While I felt I was making headway with basic swimming fitness, I knew in my heart I would have to break the ice with doing "real training", with interval based sets.
    • The result from my most recent straight 5000 yard swim was 1:03.10, so my aerobic base 100 pace at this point appears to be about 1:15-16.
    • Set 1 - I was disappointed in the truth of my times, but at least it is a starting point. It was more effort than I expected to do those times. Also - the warmup needs to be different including more pace/tempo swimming.
    • Set 2 - Did some BR kick for the IMs. For my freestyle, I feel that with a steady kick I have better balance and overall stroke, so might as well begin to condition the legs to be there all the way.
    • Set 3 - Made an effort to finish the workout with a more quality and encouraging swim. Doing the FR kick set earlier led me to hold on to it in my stroke more with this last set. It felt better overall, and I will be more prepared for my next workout.

    Updated October 31st, 2012 at 06:53 PM by fdtotten

    Categories
    Swim Workouts
  18. Tuesday, October 30, 2012

    by , October 30th, 2012 at 07:56 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 58, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 45%

    IM
    Focus - Stroke Technique, Endurance Base

    *WarmUup*
    • 1x400 Free
    • 2x200 BR kick w/snorkel 1:00 rest


    *Set 1*
    1x1000 IM done as
    • 4x250 RIMO Swim


    *Set 2*
    3x400 IM on 1:00 Rest
    1. 75 cruise 25 strong by 100
    2. 25 cruise 25 strong by 100
    3. 50 build 50 strong by 100


    *Set 3*
    1x2000 K/fins done as
    • 400 Fly: 4(75 dk/back, 25 swim fast)
    • 400 BK: 4(75 k, 25 swim fast)
    • 400 BR: 4 (75 dk/back, 25 br pull w/dk)
    • 800 FR: 4 (100 kick/board, 100 Swim strong)


    *Set 4*
    1x1000 FR Swim/paddles, broken with :45 rest, done as
    • 4x250 - 100 smooth, 100 strong, 50 firm pull, steady 6k


    Warm down: 100 EZ

    Comments:
    • Once again, tired/sore from previous day 5K and weights the night before.
    • Set 1 - Extension of a warmup - swam straight except did several 25s of the fly as RA/LA
    • Set 2 - The last 400 IM was really the challenge to do with legal and correct turns.
    • Set 3 - Did not cramp in my toes, and kept the freestyle timing the same as without the fins
    • Set 4 - After the first 250, the remaining three were good - but I need to get new tubing for my paddles. I have been considering trying out the new Finis Agility paddles.
    • Warm down - after a lap of sculling and eggbeater kicking my strokes felt pretty good with the paddles off.
    Categories
    Swim Workouts
  19. Monday, October 29, 2012

    by , October 29th, 2012 at 08:01 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 65, pool at 79, 94% water clarity.
    Sunny blue skies with humidity at 48%

    Freestyle
    Focus - Stroke Technique

    *Warm Up*
    1x400 FR Drills

    *Set 1*
    1x5000 FR Swim, done as

    #1) 1000 as 2x500: 250 Smooth, 250 Strong

    #2) 1000 as:
    • 400 - EZ legs, smooth pull
    • 300 - moderate 2k, steady pull
    • 200 - firm 4k, stronger pull
    • 100 - steady 4-6K, firm controlled pull

    #3) 1000 as 2x500: 300 Smooth, 200 Strong

    #4) 1000 as:
    • 400 - EZ legs, smooth pull
    • 300 - moderate 2k, steady pull
    • 200 - firm 4k, stronger pull
    • 100 - steady 4-6K, firm controlled pull

    #5) 1000 as:
    • 400 - moderate 2k, steady pull
    • 400 - firm 4k, stronger pull
    • 200 - steady 4-6K, firm controlled pull


    Warm down: 100 EZ

    Comments:
    • Thinking of my family in Princeton, NJ and the entire eastern seaboard as Hurricane Sandy passes today, tomorrow, and Wednesday.
    • A Fall/Winter day in SWF with temperatures in the low 60s up to 65 by the time of my swim.
    • The 5K was a good swim with two days off this weekend, I enjoyed the challenge to work on the variable pace, effort and stroke technique.
    • The approximate 100 yard pace when using a steady kick and firm pull was 1:07-8 glancing at the clock before the flip turn.

    Updated October 29th, 2012 at 08:12 PM by fdtotten

    Categories
    Swim Workouts
  20. Friday, October 25, 2012

    by , October 26th, 2012 at 07:05 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 79, pool at 78, 100% water clarity.
    Cloudy dark gray possible rainy skies with humidity at 70%

    Freestyle
    Focus - Stroke Technique

    *Warm up*
    1x400 FR Drills

    *Set 1*
    1x2000 FR
    Swam 5 rounds of:
    • 200 EZ legs, smooth pull
    • 200 moderate 4k, stronger pull


    *Set 2*
    200 BR Kick with Snorkel
    200 BR 50 K/bk, 50 Swim

    *Set 3*
    4x500 FR on 1min rest or HR=>11/6
    Swam each as:
    • 400 EZ legs, strong pull
    • 100 steady 4-6k, firm controlled pull


    *Set 4*
    1x1000 FR w/paddles
    Swam 5 rounds of:
    • 150 EZ legs, strong pull
    • 50 steady 4-6k, firm controlled pull


    Warm down: 100 EZ

    Comments:
    • Today is the best day of this week because my wife returns from two week business trip to Shanghai, China - we get to pick her up at RSW airport tonight. Hurray!
    • Before getting in the water, I had planned to do some basic early season intervals: 400 cruise on 5min, 4x50s on :45 @33-34 pace, 2x100 on 1:30 @ 1:07-08 pace, 1x200 on 3:00 @ 2:16-18 pace, perhaps 3-4 rounds continuous.
    • During the warmup - I felt like trash. The week of swim workouts along with wk #1 of weights & core work at night had taken more of a toll than expected. I will have to work up to it again, like I did last spring. Really - what was I thinking...
    • Set 1: A basic cruise doing the best form and technique possible in a tired state. My coach said it would be good for me, so I did it.
    • Set 2: A break from Freestyle
    • Set 3: A broken version of Set 1, but to make sure there was sufficient recovery for maximum stroke focus.
    • Set 4: This was actually fun. I like swimming with paddles (medium size, just slightly larger than hands) because it helps my feel of the water, reinforces stroke technique, and it is always good to swim faster, even with a little help.
    Categories
    Swim Workouts
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