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Swim Workouts

  1. Wednesday at Emory

    by , April 12th, 2011 at 11:21 PM (Pete's swim blog)
    Swam with Emory masters in Atlanta tonight. Everyone was very friendly. Great workout. Probably going to Pace in the morning but will have to go on 12 hours rest.

    SCY

    400 Warm up

    3 x 100 50 Drill/50 kick
    4 x 50 - 1:00 Descend

    Did some pacing work next... not sure if I did it right.

    800 (10:24)
    ~ 1:00 Rest
    400 Target time of half the 800 - 5:12 (Made 5:07)
    200 Target time of half the 400 - 2:33 (Made 2:28)
    100 Target time of half the 200 - 1:14 (Made 1:12)
    100 Easy

    8 x 75 - :20 seconds rest
    Odds build speed for first 50/25 easy
    Evens fast first 25/moderate pace 50
    Mix stroke

    7 x 50 - 1:00 (fun set.. keeps you thinking)
    #1 Fly
    #2 Fly/Back
    #3 Back
    #4 Back/Breast
    #5 Breast
    #6 Breast/Free
    #7 Free
    1 x 200 IM - 3:30
    2 x 100 IM - 1:45
    2 x 100 Free - 1:30 match pace on first 100 for second 100 (I did 1:14/1:11)

    200 Cool Down

    (4250 Total)
    Categories
    Swim Workouts
  2. MATT Monday Workout

    by , April 11th, 2011 at 11:23 AM (Pete's swim blog)
    SCY

    500 Warm up

    12 x 100 Up/Downs
    #1-6: Kick - 1:40 (:10) Start with 50 Kick
    #7-12: Fly - 1:30 (:05) Start where kick up/down left off.
    100 Easy
    This always sets me up for the big hurt when we change from kick to fly. I make the last 75 Kick/25 free and then end up doing a 100 fly on 1:40. Being 10 seconds down, there is no longer any hope for rest for the final 500 yards of fly/free. In some way, I'm sure it is good for me.

    4 times through
    * 50 Easy - 1:00
    * 50 Hard - 1:00 shoot for :35
    * 100 Easy - 1:30
    * 100 Hard - 1:30 shoot for 1:10
    50 Easy

    200 Timed pull (2:21)

    25 Easy

    4 x 50 Fly work in teams of two. While one team mate is swimming, the other does crunches, sit ups or leg lifts on deck.
    This hurt really bad. It also made me appreciate swimming fly.

    175 Cool Down

    (3650 Total)
    Categories
    Swim Workouts
  3. Saturday Workout

    by , April 9th, 2011 at 10:14 AM (Pete's swim blog)
    SCY

    500 Warm up

    200 Kick
    400 Indiana IM (50 Fly/100 Back/100 Br/100 Fr/50 Fly)
    200 Kick
    400 Pull
    200 Kick

    200 IM
    200 Free
    200 IM
    200 Free
    400 Pull
    4 Times through
    * 50 IM order
    * 50 Free
    2 Times through
    * 100 IM
    * 100 Free

    3 x 150 Free/IM Order/Free
    3 x 50 IM Order Down/Free back

    (5100 Total)
    Categories
    Swim Workouts
  4. MATT "Make it up as you go" Friday Workout

    by , April 8th, 2011 at 10:55 AM (Pete's swim blog)
    More make it up as you go.

    SCY

    600 Warm up

    7 x 150 - 2:30 50 Swim/50 Kick/50 Swim

    3 x 25 - :40 No breath
    4 x 25 - :30 Fly
    3 x 25 - :40 No breath (really tough after fly)
    4 x 25 - :30 Back
    3 x 25 - :40 No breath
    4 x 25 - :30 Breast
    3 x 25 - :40 No breath
    4 x 25 - :30 Free
    100 Easy

    5 x 100 Breast - 2:00
    Reduce stroke count by 1 each 100

    4 x 50 - :50 IM order
    4 x 50 - :50 swim/kick IM order
    4 x 50 - :50 kick IM order (I did breast kick)

    200 Cool down

    (3750 Total)
    Categories
    Swim Workouts
  5. MATT Thursday 200s Workout

    by , April 7th, 2011 at 09:48 AM (Pete's swim blog)
    Lots of 200s today. These could be mixed up in a variety of ways. We did about half kick/half swim.

    SCY

    400 Warm up

    8 x 200 - 3:30 (:20) Up/Down Kick; if you make the interval with more than 20 seconds, substitute 50 free with 50 kick.

    I saturated these with breast stroke kick. Knee is holding together pretty well and this was a big test. Still hurt a little so I mixed in some fly and backstroke kick every once in a while.

    200 Timed Kick (3:31) I did IM

    100 Easy

    6 x 200 - 3:00 (:10) Up/Down Stroke w/ mirror pull. I did Breast Stroke but this originally called for Fly. If you make the interval with more than 10 seconds rest, substitute 50 free at the beginning with 50 stroke and 50 free at the end with 50 pull.

    200 Timed Pull (2:25)

    100 Cool down

    (3800 total)
    Categories
    Swim Workouts
  6. MATT Wednesday Workout

    by , April 6th, 2011 at 10:20 AM (Pete's swim blog)
    Short workout but after yesterday, it was needed. Arms were shaking after practice. Roger turned 50 yesterday so we had brownies. That helped the recovery a bit.

    SCY

    400 Warm up

    6 x 50 Free - :45

    3 times through
    * 4 x 25 IM - :30
    * 4 x 100 - 1:15
    * - 1st time through, 25 Back/75 Free
    * - 2nd time through, 50 Back/50 Free
    * - 3rd time through, 1st 25/50/75/100 Back
    * 100 Relaxed pull
    * 100 Relaxed kick
    Roger did the back stroke. The rest of us just did free. I just missed the first round, maded the second round and faded on the third.

    8 x 100 Up/Downs Kick - 1:45 (:10)
    Normally, this is free but Roger got the idea that we would kick harder if we converted Fly to kick. So, they started with 100 fly. I started with 50 Fly/50 Free. He was right though... once I got to 100 Kick, I wasn't going back to fly.

    100 Cool down

    (3700 Total)
    Categories
    Swim Workouts
  7. MATT Tuesday Workout

    by , April 5th, 2011 at 10:02 AM (Pete's swim blog)
    Felt really slow this morning. Finally got going after the 16 100s. Made the splits one the 300s which I think is the first time I've done that with a drag suit.

    SCY

    400 Warm up

    4 x 100 - 1:30
    #1 Free
    #2-#4 1st 25 Fly or IM Order

    16 x 100 Up/Down - 1:30
    #1-8 Fly (:05) Start with 100 Fly
    #9-16 Kick (:05)
    50 Easy

    1 x 300 - 4:30 1st 75 Fly
    1 x 300 - 4:15 1st 50 Fly
    1 x 300 - 4:00 1st 25 Fly
    1:00 Rest
    1 x 300 - 3:45
    50 Easy

    5 times through
    * 100 free - 1:20
    * 50 Easy - :50

    100 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  8. MATT Monday Workout

    by , April 4th, 2011 at 09:43 AM (Pete's swim blog)
    The two breaths per 25 were an absolute menace in the first set. Its so hard to keep going when I'm oxygen deprived but I made it through the set anyway. The 1000 was fun. I proclaimed that I wouldn't get lapped twice this time. To which Roger replied "there's blood in the water now." Sure enough he was bearing down on me for the second pass at the end of my third 200. In a last ditch effort, I threw on my fins and tried to hang on. Managed to keep up for 150 yards but it was all over after that.

    SCY

    600 Warm up (fins today)

    3 times through:

    * 2 times through:
    ** 25 Kick - :30 (float your pulling gear down with you)
    ** 50 Free - 1:00 two breaths per 25
    ** 75 Pull - 1:00
    ** 125 IM - 2:00

    * 1:00 Break
    * 100 Breast - 2:00

    100 Easy

    1000 Pull - Open turns each 200 Descend

    100 Cool down

    (3750 Total)
    Categories
    Swim Workouts
  9. Sunday breast stroke workout

    by , April 3rd, 2011 at 07:59 PM (Pete's swim blog)
    This is a shortened version of the 5K I did last week. Far more manageable on the knees.

    SCY

    Warm Up
    1 x 400 Coice
    1 x 100 3x-6x SDK/Breast

    Drill
    6 x 50 1:00
    #1-2 Alternate kick (Kick right, kick left, kick both)
    #2-3 2 pull/1 kick
    #4-5 2 Kick/1 pull

    Main Set (all done on 3:00 interval)
    200 Timed Breast (2:53)
    100 Convert 2 pull/1 kick to 1 pull/2 kicks
    2 x 100 Timed Breast (1:25, 1:23)
    100 Breast Double Pull-outs
    50 Breast Timed (:38)
    50 Easy

    Fin Set
    12 x 25 :40
    Odds flutter kick w/ fins; evens fly kick w/fins
    #1-6 down underwater pulldowns
    #7-12 br pull

    5 x 100 BR 1:40
    Start with easy to make stroke count. Decrease one stroke each 100. I started with 8 and went down to 4.

    Cool Down
    1 x 200 Choice

    (2500 total)
    Categories
    Swim Workouts
  10. MATT "Make it up as you go" Friday Workout

    by , April 1st, 2011 at 01:14 PM (Pete's swim blog)
    "Make it up as you go" may be contrary to some items in this thread: [ame="http://forums.usms.org/showthread.php?t=18522"]Are Most Masters Teams Training Wrong? - U.S. Masters Swimming Discussion Forums[/ame] but it's Friday and we decided to swim without any singular purpose today. Each of us just suggests our favorite set and that's what we end up doing. Our fly happy team mate started us with 10 x 50 fly. I was tempted to return the favor and throw in 10 x 50 Breast but my knee is hurting. Revenge will have to wait another week.

    400 Warm up

    6 x 50 Free - :45

    Slight break to discuss next set and groan about all the fly suggested.

    10 x 50 Fly - 1:00
    50 Easy

    I picked an IM set. Usually when I make a set up, it doesn't quite work out right. This one didn't seem too bad though.

    8 x 25 - :30 IM order
    4 x 50 - 1:00 IM order
    2 x 200 IM - 3:15
    1:30 Rest
    400 IM Timed (5:54) - I was a basket case on the 100 Fly. Looked more like a controlled drowning.
    50 Easy

    Another break to drag a set out of Dave.

    12 x 75 - 1:15
    Kick/Free/Free - Mix in stroke if it isn't challenging enough.

    200 cool down.

    (3600 Total)
    Categories
    Swim Workouts
  11. MATT Thursday Workout

    by , March 31st, 2011 at 11:18 AM (Pete's swim blog)
    SCY

    400 Warm up

    3 times through
    * 4x75 - 1:00
    * 1x200 - 2:30
    * 6x25 - :40 easy/hard 2 fly, 2 bk, 2 br
    100 Easy

    Finishing the 200 on a 1:15 pace and turning around to do fly was no treat but the 25s were a good recovery for the next round.

    1000 - 15:00
    Open turns every 100 yds. If ahead of the 1:30 pace, substitute 25 kick for 25 free. If behind, substitute 25 free for 25 kick.
    100 Easy

    4x50 - :50 IM down/free back
    4x50 - 1:10 IM Kick down/free back
    4x50 - :50 IM down/free back
    4x50 - 1:10 IM Kick down/free back
    4x50 - :50 IM down/free back

    100 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  12. MATT Wednesday Workout

    by , March 30th, 2011 at 10:14 AM (Pete's swim blog)
    Lots of fly today. Eventually I'll get it and these sets won't be so difficult.

    SCY

    600 Warm up

    4 x 100 - 1:25 1st 25 Fly
    4 x 100 - 1:30 1st 50 Fly
    4 x 100 - 1:35 1st 75 Fly
    4 x 100 Fly - 1:40
    50 Easy
    I did 0 Fly, 25 Fly, 50 Fly, 100 Fly w/ fins

    4 x 75 - 1:00
    4 x 75 - 1:05 1st 25 Fly
    4 x 75 - 1:10 1st 50 Fly
    4 x 75 Fly - 1:15
    I did 0 Fly, 0 Fly, 25 Fly, 50 Fly

    4 x 75 Kick - 1:15
    4 x 75 Kick - 1:15 1st 25 Fly
    4 x 75 Kick - 1:20 1st 50 Fly
    4 x 75 Fly - 1:25
    I stuck with this one until my knee started giving out (breast stroke kick). Took a couple 50s off but finished strong with 4x75 fly. Had a good bit of rest on each one also.

    200 Cool Down

    (4850 Total)
    Categories
    Swim Workouts
  13. MATT Tuesday Workout

    by , March 29th, 2011 at 11:07 AM (Pete's swim blog)
    Intersting workout today. Should be adaptable to any level by adjusting the times... which were a bit beyond my level for today.

    SCY

    400 Warm up

    8 times through
    *100 Kick - base interval
    *100 IM - base interval - :20
    *100 Free - base interval - :40
    *25 stroke - :40
    *50 Free - :40
    *25 stroke - :40

    Base intervals:
    #1, #5, #6 - 2:00
    #2, #7 - 1:55
    #3, #8 - 1:50
    #4 - 1:45

    We took a recovery break after #3, #4 and #7.

    200 Cool down

    (3800 Total)
    Categories
    Swim Workouts
  14. MATT Monday Workout

    by , March 28th, 2011 at 09:48 AM (Pete's swim blog)
    SCY

    400 Warm up

    400 free - 6:00
    300 (3 x 50 Kick/50 free) - 5:15
    200 (100 IM/100 Free) - 3:15
    100 Fly - 1:30
    100 Free - 1:30
    200 (100 IM/100 Free) - 3:15
    300 (3 x 50 Kick/50 free) - 5:15
    1:00 Rest
    400 IM Timed (6:01)
    50 Easy

    20 x 50
    * 1-4 IM Down/Free back - :45
    * 5-8 Kick Down/Free back - 1:00
    * 9-12 IM Down/Free back - :45
    * 13-16 Kick Down/Free back - 1:00
    * 17-20 IM Down/Free back - :45

    10 x 25 Breath Control - :40
    * 1-2 SDK Half way/Fly one breath
    * 3-4 Breast Stroke pull outs no breath
    * 5-6 Free no breath
    * 7-8 Fly no breath
    * 9-10 Breast stroke pull outs not breath

    100 Cool Down

    (3800 Total)
    Categories
    Swim Workouts
  15. 5K Breast Stroke Drill

    by , March 27th, 2011 at 07:45 PM (Pete's swim blog)
    Missed a couple days this week. Thursday, my wife had her gall bladder removed. That went well and I'm very fortunate to have been able to swim Friday morning. Saturday morning, severe storms rolled through and lasted all day - pool closed . I had a couple hours to spare today so I got the idea that maybe I could throw together some things I liked from the Breaststroke Lane ([ame="http://forums.usms.org/showthread.php?t=16584"]The Breastroke Lane - U.S. Masters Swimming Discussion Forums[/ame]). First off, 5K is a bit much for breaststroke and now I've got a touch of tendonitis. Maybe someone could use pieces of this for another workout. Thanks to all who posted tips and drills to the breast stroke lane. I used a lot of it in the workout. Here it is:

    Warm Up
    1 x 400 Coice
    1 x 100 3x-6x SDK/Breast

    Drill
    6 x 50 1:00
    #1-2 Alternate kick (Kick right, kick left, kick both)
    #2-3 2 pull/1 kick
    #4-5 2 Kick/1 pull

    Main Set
    6 x 200 Breast 3:30 1200
    #1 Convert 4 pull/1 kick to 1 pull/4 kicks
    #2-3 Breast
    #4 Double Pull-outs (This was really hard on the last couple 25s - can see why Allen hates it)
    #5-6 Breast
    50 Easy

    Kick Set
    10 x 100 2:00 Odds - BR Kick
    Evens - BR Kick on back
    Tendonitis kicked in about 200 yards into this. I ended up mixing a lot of backstroke and fly kick in to relieve the pain in my knee.
    100 Easy

    Fin Set
    12 x 50 1:00 600
    Odds flutter kick w/ fins; evens fly kick w/fins
    #1-6 down underwater pulldowns, back br pull
    #7-12 down underwater breaststroke, back br pull
    50 Easy

    Up/Downs
    5 x 100 BR 1:45 (:05)
    More than :05 rest, decrease stroke count by 1 on each 25
    Less than :05 rest, increase stroke count by 1 on each 25
    5 x 100 BR 1:45
    Start with easy to make stroke count. Decrease one stroke each 100. I started with 8 and went down to 4. I learned a LOT from this set. Dropping to 5 strokes didn't really impact my speed even though it felt very slow. My problem was mostly getting enough O2.

    Cool Down
    1 x 200 Choice

    (5000 total)
    Categories
    Swim Workouts
  16. MATT Friday Workout

    by , March 25th, 2011 at 10:30 AM (Pete's swim blog)
    SCY

    400 Warm up

    16 x 100 - 1:15 (1:15 rest every 4 100s)
    50 Easy

    3 times through
    * 100 Stroke - 1:40
    * 50 Kick/50 Free - 1:30
    * 100 IM - 1:40

    7 x 125 - 1:45 (evens optional IM)
    25 easy

    200 Cool down

    (4050 total)

    This was a mix of our "favorite sets". I struggled badly through the 16 100s. Pool heat really got to me today but I haven't been feeling 100% for a while.
    Categories
    Swim Workouts
  17. MATT Wednesday Workout

    by , March 23rd, 2011 at 10:01 AM (Pete's swim blog)
    400 Warm up

    4 times through
    *12x25 - :40 Easy/Hard Stroke/Kick
    *1 x 350 IM - 6:30 (Do as a 400 IM; #1 drop 50 Free, #2 drop 50 fly, #3 drop 50 back, #4 400 IM)

    200 Cool Down

    (3250 Total)
    Categories
    Swim Workouts
  18. MATT Tuesday Workout

    by , March 22nd, 2011 at 09:49 AM (Pete's swim blog)
    SCY

    400 Warm Up
    200 Free

    4 x 100 - 1:30 (#1 free, #2-#4 1st 25 fly)
    16 x 100
    * #1-#8 - 1:30 (:05) Up/Down Fly, start with 100 Fly
    * #9-#16 - 1:40 (:05) Up/Down Fly
    50 Easy

    1 x 300 - 4:30 (1st 75 Fly)
    1 x 300 - 4:15 (1st 50 Fly)
    1 x 300 - 4:00 (1st 25 Fly)
    1:00 Rest
    1 x 300 - 3:45
    50 Easy

    5 times through
    * 100 Hard - 1:20
    * 50 Easy - :50

    100 Cool down

    (4750 total)

    More fly today. Struggled through the whole workout. Just couldn't get going. I did descend the 100s at the end of practice and managed a 1:10 at the end. I may be off for a couple days... could probably use some rest anyway.
    Categories
    Swim Workouts
  19. MATT Monday Workout

    by , March 21st, 2011 at 09:52 AM (Pete's swim blog)
    SCY

    400 Warm up

    6x50 - :45
    50 Easy

    800 Free - 10:00 (Open Turns every 200, 1:15 pace)
    50 Easy

    4 times through
    * 200 Kick - 5:00
    * 6x50 - 1:00 (Odds Stroke, even pull, #5 hard)

    200 Cool down

    (3800 Total)

    Played a pickup game of soccer yesterday and was fairly tired this morning. 800 on a 1:15 pace was not appealing. But Roger came back from spring break so I got a draft for the first 500 yards until I lost contact. Finished the remaining 300 yards fairly strong. Ended up at 9:54.
    Categories
    Swim Workouts
  20. Saturday Morning Workout

    by , March 19th, 2011 at 10:30 AM (Pete's swim blog)
    LCM

    Warm up:
    * 200 IM Easy
    * 200 Kick down, drill back
    * 200 IM Easy
    * 100 Free

    100 Kick
    2 x 50 Free
    100 Kick
    2 x 100 Stroke down/ Free back
    100 Kick
    200 IM
    200 Free

    200 Pull
    200 IM
    200 Free
    200 Pull
    2 x 100 Stroke down/Free back
    200 Pull
    2 x 50 free

    4 x 100 Free
    4 x 100 Stroke down/free back (IM order)
    4 x 50 IM order
    4 x 50 Free

    6 x 50 free - breathing pattern: 5, 7, 9, 7, 5, 3

    200 Cool down

    (4700m total)

    Struggled a lot today. Mostly just fatigued. Hopefully will feel better Monday.
    Categories
    Swim Workouts