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Swim Workouts

  1. Friday September 28th - AM Swim

    At home with Susan

    Warm-up (1000)
    200 swim
    3 X 100 free @ 2:00 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Set I (800 set / 1800)
    8 x 25 underwater SDK with fins @ :45
    4 x 100 flutter with fins @ 1:25
    4 x 50 dolphin with fins @ :45

    Set II (1200 set / 3000)
    4 x 100 ascend @ 1:15, 1:20, 1:25, 1:30
    4 x 75 descend @ 1:10, 1:05, 1:00, :55
    4 x 50 recovery @ :50, :55, 1:00, 1:05

    1 x 200 pull free
    1 x 100 pull back

    ** 3000 **

    Oops, I thought I posted this last week
    Categories
    Swim Workouts
  2. Wednesday September 26th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1500)
    300 before practice started
    4 x 75 @ 1:10 free
    6 x 75 @ 1:00 free
    6 x 75 @ 1:20 25 drill + 25 choice + 25 free

    Set I (600 / 2100
    2 x 200 @ 4:00 kick, descend
    1 x 100 @ 2:00 kick
    100 easy

    Set II (2400 / 4500)
    4 x 25 @ :30
    3 x 50 @ :50
    2 x 75 @ 1:00

    4 x
    * 1 x 200 @ 2:30 (did 2:35, went 2:29, 2:28, 2:26, 2:33)
    * 2 x 100 @ 1:15 (did 1:20)
    * 2 x 50 @ 1:00 active recovery

    Set III (800 / 3800)
    8 x 25 @ :30 drill
    2 x
    * 1 x 150 @ 2:15 pull with paddles and buoy
    * 2 x 50 @ :45 pull with paddles and buoy
    * 4 x 25 @ :30 scull

    ** 5300 yards **

    For some reason today was really tough. My arms were tired right from the start, and my legs and feet started cramping immediately after the kick set.

    I adjusted the intervals on the main set because I realized I was unlikely to make them. The idea was to descend the 2 x 100 each round, and to descend everything by round. I managed to descend the first three 200s, but fell apart on the last one and just barely made the interval. I used a pull buoy for just about the whole set because my feet and legs were threatening to cramp the whole time.
    Categories
    Swim Workouts
  3. Tuesday September 25th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1000)
    2 x
    * 1 x 200 @ 2:45 free
    * 1 x 150 @ 2:15 50 free + 50 choice + 50 free
    * 1 x 100 @ 1:30 25 choice + 75 free
    * 2 x 50 @ 1:00 drill

    Set I (700 / 1700)
    2 x
    * 2 x 75 @ 1:20 flutter
    * 2 x 75 @ 1:30 non-flutter (went breast)
    100 easy


    Set II (1650 / 3350)
    1650
    2 x
    * 1 x 100 @ 1:30
    * 6 x 25 @ :30 2 fly, 2 back, 2 breast
    * 3 x 75 @ 1:15 IM no free
    * 3 x 25 @ :30
    * 3 x 75 @ 1:00 free
    4 x 50 easy

    Set III (1200 / 4550)
    4 x 150 @ 2:05 pull with buoy and agility paddles
    4 x 100 @ 1:25 pull
    4 x 50 @ ??

    ** 4550 yards **
    Categories
    Swim Workouts
  4. Saturday September 22nd - AM Swim

    At home with Susan and Richard.

    Warm-up (1200)
    400 swim
    2 X 100 @ 1:50, 25 scull / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.
    2 X 100 @ 1:50 75 catchup / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.

    Set I (800 set / 2000 total)
    8 x 25 @ :45 underwater SDK with monofin
    4 x 100 @ 1:25 back kick w/fins
    8 x 25 @ :40 underwater SDK w/fins

    Set II (800 set / 2800 total)
    2 X 100 @ 1:45 25 catchup / 25 swim
    2 X 100 @ 1:45 DPS, count strokes.
    2 X 100 @ 1:40 25 right arm / 25 left arm
    2 X 100 @ 1:40 DPS, count strokes.

    Set III (600 set / 3400 total)
    3 x 200 @ 3:00 pull DPS, count strokes!

    100 easy

    ** 3500 yards **

    Woke up feeling run down so we did lots of drills and technique work. Some of it felt decent, I managed a couple of 1:10s at 12-13 strokes per 25.
    Categories
    Swim Workouts
  5. Friday September 21st - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 50 drill
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    4 x 50 @ :50 build each to fast

    Set I (1200 set / 2200 total)
    6 x 25 @ :40 underwater SDK w/monofin
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :45 back kick with fins
    6 x 25 @ :40 underwater SDK w/fins

    Set II (1200 set / 3600 total)
    3 x
    * 4 x 50 @ 1:00 free, odd focus on technique, evens fast - went :30 .. :32
    * 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:37, :37), breast (:37, :39), back (:35, :37) by round

    Set III (600 set / 4000 total)
    2 x 200 pull @ 2:40, 2:50
    2 x 100 pull @ 1:20, 1:25

    ** 4000**

    I felt slow and sore for the first part of this workout, but I eventually warmed up enough to do fairly well in the main set.
    Categories
    Swim Workouts
  6. Thursday September 20th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1450)
    1 x 300 (got in early)

    2 x 200 @ 2:45
    2 x 50 @ 1:00 choice
    2 x 150 @ 2:05
    2 x 50 @ 1:00 choice
    2 x 100 @ 1:20

    50 easy

    Set I (400 / 1850)
    3 x 100 @ 2:00 kick, descend
    100 easy

    Set II (300 / 2150)
    12 x 25 @ :30 streamline drills: 2 kick in streamline, 2 ??, 4 one-arm, 2 hesitation, 2 swim

    Set III (1700 / 3850)
    10 x 100 @ 1:30 pull with agility paddles and buoy, best average (went 1:04 on first, 1:06 & 1:07 on remainder)
    100 easy
    10 x 50 @ :45 pull with agility paddles and buoy, best average (went :32 & :33 on all)
    100 easy

    Set IV (1250 / 5100)
    5 x
    * 1 x 75 @ 1:00 free (went :49 - :51)
    * 1 x 50 @ :45 choice
    * 1 x 25 @ :25 choice
    * 100 active recovery

    ** 5100 yards **

    What a difference a day makes! I was feeling beat-up all day yesterday and seriously considered skipping practice this morning, but I decided I would go and just bail if I felt too bad. I got in early to stretch out a bit, which helped get me ready for Gary's typically fast-paced warm-up.

    The instructions for the drill set were to "feel" the streamline, so I took that to heart and really thought about my body position and the feel of the water on my hands and arms. This must have had the desired effect because I have never done a 1:04 in workout and my normal pace for 100s on 1:30 is about 1:13. I was going second in my lane, but I was leaving 10 seconds behind the leader and he is much faster than me so I don't think I got much of a draft. My leg cramped on the first 75 of the last set so I ended up using a pull buoy on most of them.

    Updated September 20th, 2012 at 04:00 PM by eric.carlson

    Categories
    Swim Workouts
  7. Wednesday September 19th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1050)
    3 x
    * 1 x 150 @ 2:05
    * 2 x 25 @ :25 back
    * 1 x 100 @ 1:25
    * 2 x 25 @ :30 breast

    Set I (500 / 1550)
    2 x
    * 4 x 25 @ :30 flutter kick
    * 2 x (3 x 25) @ :30 dolphin, back, breast

    Set II (500 / 2050)
    2 x
    * 4 x 50 @ :45 descend
    * 1 x 50 @ 1:00 fly, strong ("strong fly" is an oxymoron for me)

    Set III (1650 / 3700)
    100 easy

    1 x 200 @ 2:40 (went 2:24)
    1 x 100 @ 1:15

    1 x 200 @ 2:30 (went 2:26)
    1 x 100 @ 1:15

    1 x 200 @ 2:20 (went 2:32, left on 2:40)
    2 x 100 @ 1:20

    1 x 200 @ 2:10 (went 2:34, left on 2:40)
    2 x 100 @ 1:20

    1 x 100 fast (don't remember what I went, but it definitely wasn't fast)

    50 easy

    Set IV (700 / 4400)
    2 x
    * 1 x 125 @ 1:40, 1:45
    * 1 x 100 @ 1:20, 1:25
    * 1 x 75 @ 1:00, 1:05
    * 1 x 50 @ :40, -
    All pull with buoy and agility paddles

    ** 4400 yards **

    Most of the main set was so far beyond my capabilities I should have reworked the intervals immediately. I did not, though I am not sure why: hopeful?, stubborn?, stupid?. I think the 100s were supposed to be active recovery from the 200s, but I can just barely make 100s on 1:15 - on a good day - so I wasn't able to recover much. I made the intervals on the first two but really hit the wall on the third and struggled to just make it through the rest of the set.

    Updated September 19th, 2012 at 06:16 PM by eric.carlson

    Categories
    Swim Workouts
  8. Tuesday September 18th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1550)
    2 x 200 @ 2:45 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    4 x 100 @ 1:30 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    50 easy

    Set I (400 / 1950)
    4 x 25 @ :30 fly
    4 x 25 @ :30 back
    4 x 25 @ :40 breast
    4 x 25 @ :30 free
    Instructions were to "get your heard rate up before the main set"

    Set II (1800 / 3750)
    3 x
    * 4 x 100 odds last 25 fast @ 1:25, evens last 50 fast @ 1:30
    * 4 x 50 @ :55 choice

    Set III (1200 / 4950)
    16 x 75 @ 1:00 pull with buoy and agility paddles

    100 easy

    ** 5050 yards **

    I took yesterday off because I was tired and sore, and I slept well last night, but I couldn't tell this morning as I felt like crap for most of the workout. My triceps were incredibly tight and sore during warm-up, probably as sore as I have ever felt them - although I couldn't say why. I didn't feel much better on the 100s of the main set, a saw couple of 1:12s but mostly 1:13-1:14, despite having plenty of rest

    Updated September 19th, 2012 at 12:34 AM by eric.carlson

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    Swim Workouts
  9. Saturday September 15th - Traditional Birthday Swim

    At home with Susan.

    10 x 100 @ 1:30 gentle warm up

    10 x 100 @ 1:30 kick with fins, alternate dolphin and flutter

    10 x 100 @ 1:25 pull with buoy and agility paddles, maintain consistent pace (went 1:12 & 1:13)

    100 easy

    10 x 100 swim #1-4 @ 1:35, #5-7 @ 1:30, #8-9 @ 1:25, #10 @ 1:20 maintain consistent pace (went 1:12 - 1:14)

    10 x 50 @ :45 free
    5 x 50 @ :45 back
    5 x 50 @ :45 breast

    200 easy

    ** 5300 yards **

    My birthday was earlier in the week, but Susan and I did a traditional Masters birthday swim today: 100 yards for each year (plus one for good luck).
    Categories
    Swim Workouts
  10. Friday September 14th - AM Swim

    At home with Susan.

    Warmup (900)
    1 x 400
    5 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim

    Set I (1500 / 2400)
    6 x 25 @ :40 underwater SDK with monofin
    6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :45 back flutter with fins
    6 x 25 @ :40 underwater SDK with fins

    Set II (1400 / 3800)
    8 x 25 @ :35, long breaststroke pullout and cruise to wall
    4 x 50 @ 1:00, drill IM order
    3 x 100 @ 1:45, IM swim with fins, gentle descend

    8 x 25 @ :40, no breath DPS free
    4 x 50 @ :50, 25 fist drill + 25 free
    3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns

    200 easy

    ** 4000 yards **

    I woke up tired this morning so I wrote a this drill-heavy workout.
    Categories
    Swim Workouts
  11. Thursday September 13th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1050)
    1 x 300 @ 4:30
    2 x 150 @ 2:00
    3 x 100 @ 1:40 25 drill + 75 swim
    2 x 50 @ 1:00 choice

    50 easy

    Set I (550 / 1600)
    6 x 75 @ 1:20 kick, build (I was just making this interval, so there wasn't a lot of "building" going on)

    100 easy

    Set II (1000 / 2600)
    6 x 150 @ 2:00 pull, odds breathe 5,7,5, evens cruise

    100 easy

    Set III (1000 / 3600)
    2 x
    * 2 x 25 @ :25 AFAP
    * 1 x 50 @ 1:10 recovery

    * 3 x 25 @ :25 AFAP
    * 1 x 75 @ 1:15 recovery

    * 4 x 25 @ :25 AFAP
    * 1 x 100 @ 2:00 recovery

    100 easy

    Set IV (1200 / 5000)
    5 x 100 @ 1:40 breathe every 5, concentrate on technique

    4 x 50 @ 1:00 25 drill + 25 stroke (went breast and back)

    4 x 50 @ :50 stroke (went two breast and two back)

    4 x 100 @ 1:40 IM (went 1:21 - 1:23)

    100 easy

    ** 5000 yards **

    I don't think I have ever tried to do 1:20 pace swimming during warm-up, but it definitely got the workout off to a brisk start!

    The main-main set really hurt. I think it was a combination my arms being tired from weights yesterday and the fact that I am not at all used to sprinting. I was doing 13s at first, then 14s and a few 15s - my arms felt like noodles by the end. This kind of set, very intense effort followed by something on a slow interval, is the perfect setup for leg and foot cramps. Knowing this, I tried really hard to stretch and massage my calves on the recovery swims and it mostly worked. One calf cramped on the very last AFAP 25, but it wasn't severe and I was able to finish.

    I used a pull buoy for 5 x 100s to let my calves relax. I tried to stretch out and concentrate on technique, and found that the more I relaxed and really thought about my stroke the faster I went. I wasn't trying to go fast, and I didn't, but I descended from 1:15 to 1:11 which is decent for me.
    Categories
    Swim Workouts
  12. Wednesday September 12th - AM Birthday Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1150)
    2 x
    * 2 x 150 @ 2:05
    * 2 x 75 @ ?? 25 drill + 25 swim + 25 drill
    * 2 x 50 @ 1:00 back

    50 easy

    Set I (550/ 1700)
    20 x 25 @ :30 kick 1-4 flutter, 5-8 IM order, 9-12 flutter, 13-16 IM order, 17-20 flutter
    50 easy

    Set II (2000/ 3700)
    2 x
    * 1 x 100 @ 1:30 70% (went 1:15, 1:14)
    * 3 x 100 @ 1:25 80% (went 1:12 .. 1:13)
    * 1 x 100 @ 1:15 90% (went 1:10, 1:09)
    * 2 x 25 @ :30 recovery

    * 2 x 75 @ 1:15 strong no-free IM
    * 2 x 25 @ :30 recovery

    * 2 x 50 @ :50 first 12.5 yards AFAP
    * 2 x 50 @ :50 last 12.5 yards AFAP
    * 2 x 25 @ :30 recovery

    Set III (600/ 4300)
    4 x 150 @ 2:05 pull #1 first 50 strong, #2 second 50 strong, #3 third 50 strong, #4 easy

    200 easy

    ** 4500 yards **

    I was surprised to see the Santa Clara pool set up for short course when I walked in this morning - the first time I have seen it this way since May. I guess summer is officially over .

    I only recently moved up to group 1 so this was the first time I have been with them short course and I wasn't sure which lane to swim in. There weren't very many people there for the beginning of warm-up and I didn't see anyone from the lane that I had been swimming in, so I made a guess and jumped in lane 6. It turns out that without knowing this moved me up to the 1:20 interval group, but this was good as I led the lane after warm-up and mostly stayed with the leader of the next lane over for the entire workout. It is funny - the last couple of workouts I have been thinking that I should move over a lane but I don't know most of the other swimmers or how fast they go so I probably wouldn't have moved on purpose for a while longer.

    I always drink water or electrolyte mix throughout workout, but this morning I had several cups of water just after getting up (about a 1.5 hours before practice) and several more just before practice started. My right calf started twitching after the first round through the main set so I used a pull buoy for the second set of 100s and didn't cramp until the last lap of the last 100, and it wasn't bad enough to make me stop or even slow down much. I stretched it out on the recovery 25s and made it through the rest of the set without the pull buoy and without cramps. I don't know if the extra hydration helped or not, but I am going to keep this up to see if it makes a difference.

    Updated September 12th, 2012 at 04:34 PM by eric.carlson

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    Swim Workouts
  13. Monday September 10th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1200)
    8 x 150 @ ?? odds free, evens 50 stroke + 50 drill + 50 free

    Set I (700 / 1900)
    10 x 50 @ 1:15 kick, 1-3 25 dolphin + 25 flutter, 4-6 25 back + 25 flutter, 7-9 25 breast + 25 flutter, 10 AFAP choice (went breast)
    2 x 100 @ 1:45 easy

    Set II (1600 / 3500)
    2 x
    * 2 x 50 @ 1:00
    * 1 x 50 @ :50
    * 1 x 50 @ :40
    * 2 x 100 @ 1:45 recovery
    * 4 x 50 @ :45
    * 2 x 100 @ 1:45 recovery

    Set III (1100/ 4600)
    All pulling with buoy and agility paddles
    1 x 400 @ 6:00 strong
    1 x 200 @ 3:00 strong
    1 x 100 @ 1:45 recovery
    1 x 200 @ 3:00 strong
    1 x 100 @ 1:30 strong
    1 x 100 @ 1:45 recovery

    ** 4600 meters **

    I didn't think I would be able to make the 50s on :40 but I surprised myself. My calves were threatening to cramp by half way through the main set so I used a pull buoy for some of it, which kept them from seizing up.

    Pulling at 1:30 interval, especially at the end of workout, is right at my limit so "strong" meant "make the interval". Which I did, if just barely by the end.
    Categories
    Swim Workouts
  14. Saturday Sept 8th - AM Swim

    Warm-up (1400)
    2 x 200
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ 1:00, 25 fist drill + 25 swim
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ :50, descend

    Set I (2400 / 3800)
    Based on a set in Water Rat's August 30, 2012 workout, with seriously modified intervals of course .

    1 x 100 @1:50
    2 x 100 @1:45
    3 x 100 @1:30

    1 x 100 @1:50
    2 x 100 @1:40
    3 x 100 @1:25

    1 x 100 @1:50
    2 x 100 @1:35
    3 x 100 @1:20

    1 x 100 @1:50
    2 x 100 @1:30
    3 x 100 @1:15

    Set II (1200 / 5000)
    6 x 50 @ 1:15 underwater dolphin w/fins, :10 rest at the 50
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull

    Set III (400 / 5400)
    2 x 200 @ 2:50 pull, cool down

    ** 5400 yards **

    Not sure how I though doing weights immediately before swimming would would affect my swimming, but it certainly didn't make me faster. My arms were extremely tight and fatigued during warm-up, but they relaxed by the main set. I was feeling the calf muscle twitches that often precede cramps on the first set of 100s, so I used a pull buoy for most of the rest of the set.

    I originally planned to do the last 3 100s to 1:20 but I managed that fairly easily earlier in the week so I decided to try them on 1:15 even though I don't think I have ever done 100s on 1:15 as an adult. I decided to try to do all 24 100s at the same pace, and I went between 1:12 and 1:14 for all but the 2nd 100 at 1:20, where I finally cramped up and only swam a 75.

    The kicking was also tough. Both of my calves and feet cramped when kicking with the monofin, so I wasn't able to finish the set.

    I wrote a workout of 6000 yards, but my arms were completely gone by the pulling set so I hung it up at 5400.

    I don't think I will plan to do weights before a long workout again any time soon
    Categories
    Swim Workouts
  15. Friday Sept 7th - AM Swim

    At home with Susan.

    Warm-up (1300)
    1 x 300
    2 x 50 @ 1:00 stroke
    1 x 200 @ 3:20
    2 x 50 @ 1:00 stroke
    6 x 100 @ 1:40

    Set I (2700 / 4000)
    3 x 200 @ 3:15 100 free + 100 IM
    6 x 50 @ :50 SDK on back with monofin

    3 x 200 @ 2:50 swim, descend (went 2:37 .. 2:32)
    6 x 50 dolphin kick w/fins @ 1:10, odd under/over, even over/under

    3 x 200 @ 2:40 pull with buoy and agility paddles, strong (all just above 2:30)
    3 x 100 @ 1:30 dolphin kick with fins, 50 front + 50 on back

    200 easy

    ** 4200 yards **

    Updated September 8th, 2012 at 10:31 PM by eric.carlson

    Categories
    Swim Workouts
  16. Wednesday Sept 5th - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    6 x 50 @ :50 build each to fast
    1 x 100 easy

    Set I (1200 /2200)
    3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    went 3:46, 3:47, 3:48
    6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60

    Set II (800 set / 3000)
    4 x 200 @ 3:30 200 IM drill/swim by 25

    Set III (500 / 3500)
    5 x 100 @ 1:30 pull, cool down

    ** 3500 yards **

    My pace on the 300s was fairly consistent, but they definitely didn't feel the same: the first felt strong and relaxed, the second felt strong but not relaxed, and the third was just hard. The times weren't great, but they are respectable and I am tired so I am not displeased.

    Updated September 6th, 2012 at 11:31 AM by eric.carlson

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    Swim Workouts
  17. Tuesday September 4th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1300)
    1 x 300 @ 5:00
    2 x 50 @ 1:00
    1 x 200 @ 3:20
    2 x 50 @ 1:00
    6 x 100 @ 1:40

    [i]Set I (900 / 2200)
    3 x 100 @ 2:15 kick, descend. Went breast kick on my back and couldn't seem to descend, only just made the intervals.
    1 x 100 easy

    2 x
    * 4 x 50 @ 1:10 IM order by 25
    1 x 100 easy

    [i]Set II (2200 / 4400)
    3 x 100 @ 1:45 descend to fast, went 1:28, 1:25, 1:21
    1 x 100 @ 2:00 easy
    3 x 200 @ 3:20 descend to fast, went 2:55, 2:50, 2:48
    1 x 200 @ 4:00 strong, went 2:48

    3 x 200 @ 3:20 pull

    8 x 50 @ 1:10 swim with fins and paddles, 25 fast hands and feet + 25 cruise

    [i]Set III (600 / 5000)
    6 x 100 @ 1:40 pull, cool down

    ** 5000 meters **

    My arms and shoulders were stiff and sore from yesterday, and even though I felt warmed up by the main set my times weren't great. I started to get cramps in my right calf on the 50s with fins and paddles so I dropped the fins and that seemed to keep them at bay.

    While none of the intervals were overly ambitious today, 5000 meters in 90 minutes is a lot for me so I am really beat. I think it is going to be a long day at work.
    Categories
    Swim Workouts
  18. Monday Sept 3rd - AM Swim

    At home with Susan, Richard, and Josh.

    Warm-up (1400)
    1 x 400
    6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    8 x 50 @ :50, descend 1-4/5-8

    Set I (1200 / 2600)
    This is a shortened version of a Kerry O'Brien workout from the first workout of the Walnut Creek Masters Intensive Training Camp

    1 x 25 @ :40, 1 x 50 @ :40, 1 x 25 @ :40, 1 x 100 @ 1:20
    2 x 25 @ :40, 2 x 50 @ :40, 2 x 25 @ :40, 2 x 100 @ 1:20
    3 x 25 @ :40, 3 x 50 @ :40, 3 x 25 @ :40, 3 x 100 @ 1:20
    4 x 50 active recovery, 2 @ :50, 2 @ :60

    Set II (1400 set / 4000 total)
    6 x 50 @ :50 SDK on back with monofin (made all of them without major cramps, woot!)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater

    Set III (1500 / 5500)
    Pull set, negative split each.

    1 X 500 @ 7:30 - went 6:32
    1 X 400 @ 5:45 - went 5:15
    1 X 300 @ 4:10 - went 3:50
    1 X 200 @ 2:40 - went 2:30
    1 X 100 @ 1:15 - went 1:10

    200 easy

    ** 5700 **

    I was cruising through old workouts this morning looking for a set for today and came across the ITC workouts. That set was a real challenge for me at the time, even though I made them all the 50s and 100s were all touch-and-go, so I was pleased that today the 50s were all :35-ish and the 100s were all 1:10 - 1:14. I think I could have made all of the 100s on 1:15 - I will have to try that some time.
    Categories
    Swim Workouts
  19. Sunday Sept 2nd - a surprising AM Swim

    At home with Susan.

    Warmup (1000)
    1 x 400
    6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim

    Set I (600 / 1600)
    6 x 25 @ :40 underwater SDK w/monofin
    6 x 25 @ :40 underwater SDK w/fins on left side
    6 x 25 @ :40 underwater SDK w/fins on right side
    6 x 25 @ :40 underwater SDK w/fins on front

    Set II (1400 / 3000)
    2 x
    * 4 x 50 @ :50, 25 fist drill + 25 free
    * 3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns
    * 8 x 25 @ :40, no breath DPS free

    200 easy

    ** 3200 yards **

    I was feeling tired last night from yesterday's workout, so I consed up a Fort-style recovery workout by borrowing parts of several of hers. My go-to freestyle drill has been catch-up for a while now because I feel like it really helps me work on my stroke timing, but I saw that she often suggests one-arm drill so I included some in the warm-up. I haven't done that drill in a long time so I didn't really remember what it felt like, but on the first 100 I was quite surprised at how much stronger my catch felt while doing it, and I was shocked when I came into the wall and saw that I had gone a 1:14. This was a huge surprise because I am quite pleased with myself when I go a 1:14 for a 100 swim during warm-up, much less a 75 drill + 25 swim.

    I tried to think more about what I was feeling on the next 100 and again noticed that my catch felt stronger, but also that my kick was stronger during the one-arm drill than it was during the catch-up drill or swim. I normally alternate between a two-beat kick and a four-beat kick when I swim, but I automatically switched to a strong six-beat kick on the one-arm drill: Maybe to compensate for to dead time when the pulling arm recovers?

    With a little bit more effort, trying to be strong but not necessarily fast, I went 1:12 on the last couple of 100s.

    I definitely need to pay attention to this and try to get some of whatever I was doing into my normal stroke. I am not sure that I can sustain a six-beat kick for long, but I mostly just drag my legs along behind me now so I'll bet without too much effort I can make my existing two to four-beat kick more effective. I think the catch felt stronger because I was able to start it much earlier. I don't know why this would be, body rotation maybe, but I definitely need to work on this again.
    Categories
    Swim Workouts
  20. Saturday Sept 1st - AM Swim

    At home with Susan, Richard, and Michael.

    Warmup (1400)
    2 x
    * 1 x 200 @ 3:10, 3:00
    * 3 x 100 @ 1:40, 1:30 - descend
    * 4 x 50 @ :50, :45 - descend

    Set I (1500 set / 2900 total)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 75 @ 1:05 flutter kick with fins
    6 x 50 @ :50 dolphin kick with fins on back
    6 x 25 @ :45 underwater SDK w/fins

    Set II (1200 / 4100)
    8 x
    * 1 x 100 @ 1:20 strong (went 1:13 .. 1:06)
    * 1 x 50 @ 1:20 recovery

    ** 4100 yards **

    The kicking set was tough, much longer than I normally do, and my legs really felt it by the end. I was worried about leg cramps after so much kicking so I used a pull buoy for the first several 100s in the second main set, but my legs felt fine so I dropped it and didn't have any problems.

    I actually felt strong during the main set, I went 1:12-1:13 on the 100s with a buoy and 1:10-ish for the ones without. Managed a 1:06 on the last 100, which is as fast as I have gone in workout.

    Updated September 3rd, 2012 at 02:13 AM by eric.carlson

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    Swim Workouts
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