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Swim Workouts

  1. Long Course today and I just had to do an easy one

    by , May 31st, 2013 at 07:28 AM (Mixing it up this year)
    My muscle aches have caught up with me, I needed a recovery day so I just made it up as I went along.

    1000 free as 200 SPSKS
    400 IM as 50 drill/50 swim of each stroke
    200 breast kick
    5x100@1:45 free w/paddles holding 1:35's
    300 breast kick
    400 free EZ
    4x50 free w/zoomers dolphin kick to 20 meters

    total 3000 meters
    Categories
    Swim Workouts
  2. Week 35 - Thursday

    by , May 30th, 2013 at 10:12 PM (After a long rest)
    I had planned on a 75 minute swim but parking was awful at the pool tonight. The aquatic center is next to the Rockwall Football Stadium and they had a game going on and all the parking at the aquatic center was taken. I finally found a spot just before 7pm leaving me just under an hour to do my workout. Despite the rushed workout I felt ok tonight.

    Warm up
    1000 swim with snorkel
    10x50 kick on 50
    10x50 alternating catchup and finger drag drill on 45

    Main set
    10x100 free on 1.20
    100 easy
    500 swim with over kick with snorkel

    Warm down
    400 easy with a mix of back, free and double arm backstroke

    Total 4000 yds

    My main set of 100 felt like I built the intensity but i was holding 1min-1.01 throughout. I worked my turns as best as I could and worked on six beat kicking. My streamline on my turns is finally starting to feel natural and I am actually pulling with my right arm and breathing left after the turn. I caught myself before nationals breaking my streamline to breath off the walls. It's probably fractions of seconds difference, but over a 1000 or a 1650 it's significant.
    ________________

    Our long course meet showed up on the USMS calendar today:

    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    There are so few masters meets in Texas so I hope we get a good turn out. Those unfamiliar with Rockwall, we are just east of Dallas off I30. We have a terrific new facility and the meet should be lots of fun.

    Updated May 30th, 2013 at 10:25 PM by StewartACarroll

    Categories
    Swim Workouts
  3. Thursday, May 30, 2013

    by , May 30th, 2013 at 08:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 78
    Partly cloudy, humidity at 68%

    Warm Up
    200 FR as 50CU/25RA/25LA/50 SPL-28
    200 FR as 2(50 Smooth, 50 Fast)

    *Set 1*
    2000 Fr as 4(100 Steady, 200 Strong, 100 Fast)
    ---200 BK/FR by 100
    ---10 min talking

    *Set 2*
    16x50 FR on :50 @800 target pace :40
    *1...14)39-38, 15&16) 36-36

    Warm Down
    400 FR Smooth

    Comments
    For the first time in months swimming a straight 2000 felt good again. In Set 2, the 50s pace felt steady up to #6 and from there required increasing effort to stay on the pace. My friend Jose was swimming at 36/50 pace, so I pushed the last two 50s to give him a race. My freestyle is in a fragile state and if I swim fast or really strong too soon, my stroke becomes less efficient.

    In the Pan Pacific Championship Men's 800 Meter (Event #2), Wednesday June 5, I am in heat 14, lane 3 with a 10:58.5, and Jose is in heat 17, lane 4 with 9:49.5.
    Categories
    Swim Workouts
  4. Workout 05/30/13: evening

    by , May 30th, 2013 at 06:57 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 Bk

    With snorkel. Swim w/ Agility Paddles. Pull w/ buoy.
    Kick-Swim-Pull
    050 - 100 - 150
    100 - 150 - 200
    150 - 200 - 250
    100 - 150 - 200

    200 loosen and out
    (Solo/Rec/2400 yds/45 min)
    ----------------------------

    Took a nap after the morning swim, and did some errands this afternoon. I was supposed to meet a friend after dinner tonight, but that was postponed so I decided to get in an extra swim in during this shortened week. Lots of company tonight, but the lane thinned out after 30 minutes or so.
    Categories
    Swim Workouts
  5. Thursday, May 30

    by , May 30th, 2013 at 03:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    50 EZ
    5 x 50 free w/agility paddles @ 150ish pace @ :50
    50 EZ
    crossover turns
    -- I think these will take a long time to master. Moreover, if I'm under 15 m on fly and back in my 100 IM, it may be better to go for big air on the turn anyway.
    50 EZ

    Main Sets:

    4 x 30
    --dive off side and work on free breakouts, @ 100 pace
    50 EZ

    12 x 25 burst SDK + cruise w/fins @ 1:00
    -- 4 back, 4 belly, 4 flip turn style
    150 EZ

    4 x (25 AFAP + 75 EZ)
    -- 2 free, 2 back shooters from the block (11+)
    50 EZ

    1 x broken 100 backstroke kick w/fins (46, eh, not great)
    -- break :10 @ each 25
    250 EZ

    6 x 25 backstroke, slow arms + fast feet @ :45
    50 EZ
    6 x 25 free, slow arms + fast high feet @ :45
    50 EZ

    10 x 25 AFAP flutter kick w/fins & board @ 1:00
    -- held 11 high-12 flat
    -- I meant this to be a mini lactate set, but I didn't really feel the burn on these, perhaps bc of the unrestricted breathing.
    200 EZ

    Total: 3570


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    I had intended to go to Mason today for long course. But I am just too busy right now with the girls' end of the school year activities and sports. This weekend is prom, prom pictures at our house, track qualifier meet, a soccer pool party at our house and a soccer game on Sunday. Whew. I will get to Mason tomorrow though!
    Categories
    Swim Workouts
  6. 05.30.13 - Thursday workout

    by , May 30th, 2013 at 10:14 AM (Pete's swim blog)
    Swam w/ Sam and Roger. There were no Daves at the pool. Speed was not there today. I struggled through all of this even though I made most of the intervals.

    SCY

    600 Warm up

    5 x 200 Free: Odds - 2:40, evens - 2:30

    5 x (100 IM/100 Free) - 2:45
    100 easy

    4 Rounds of:
    * 25 Best kick/75 worst stroke - 1:30
    * 25 #2 kick/75 #3 stroke - 1:30
    * 25 #3 kick/75 #2 stroke - 1:30
    * 25 Worst kick/75 best stroke - 1:30
    * :30 Rest (Mostly catch-up time for me... I was lagging about :10s back)

    12 x 50 Pull - :45, 2 easy/2 hard

    50 Pull w/ Starfleet Paddles. Roger brought these and let me try them out. They certainly aren't the same as the trash can lids I strap on to my hands for normal pull sets but they give some extra pull. Probably more like sprint paddles. They make strange eddies that wash past your legs after the paddle exits.

    100 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  7. Workout 05/30/13: morning

    by , May 30th, 2013 at 09:51 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 IM drill

    1 x 1000 with snorkel, done as:
    - Noah's Ark Pull with buoy into
    - Noah's Ark with Agility Paddles

    Two times thru:
    - 4 x 125 on 2:00(25 k/75 strong stroke/25 pull w/ buoy)
    - 1 x 100 Dolphin Dives in Deep

    10 x 50 on :45
    - With Agility Paddles: 2 Fr, 1 Bk (perfect stroke, aerobic)

    100 loosen and out
    (Solo/Rec/3200 yds/55 min)
    ----------------------------

    Tue and Thurs starts with Adult Swim at the Rec from 8-9am, but I am finding that it almost never opens on time. Oh well. Steve was there this morning, along with the dude he "encountered" last week, so I went to the middle lane where we split the whole time. Nice mix of distance transitioning into shorter stuff with stroke work.
    Categories
    Swim Workouts
  8. Walked in and the pool was set up Short Course

    by , May 30th, 2013 at 07:22 AM (Mixing it up this year)
    Everyone was so disappointed today and the funny thing was Thursdays is usually empty but today it was packed. Everyone trying to get a last minute swim in before Saturdays Charelston Swim. I decided to stay to the pool, much safer.

    1000 free as 200 swim/200 pull/200 swim/200 kick/200 swim

    This next set was 3 rounds with zoomers on, felt really fast on these:
    1x200@4:00 back kick drills R1-partial recovery(3:57), R2-streamline kick(3:22), R3-fashion model(3:55)
    2x100@2:00 back swim R1 went 1:38,1:29, R2 went 1:26, 1:24, R3 went 1:26, 1:22
    4x50@1:00 back as 25 rt arm/25 lt arm held :50 on all rounds

    5x100@1:45 as 50 free/50 back w/paddles went 1:27, 1:27, 1:27, 1:26, 1:26 this was another really fast set for me

    200 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  9. Wednesday, May 29, 2013 5:00-7:00pm Final Prep

    by , May 29th, 2013 at 11:40 PM (Fast Food Makes for Fast Swimming!)
    I had a heck of a day at work today. I spent the majority of the day remanufacturing a piece of catwalk, handrailing, and stairway that was flat out destroyed today by an accident. Good thing the accident wasn't my fault. My boss was driving the forklift, to lift the box machines up to the mezzanine of the 2nd level of the cherry room. Well, I guess he didn't quite have it just right, and the thing either bumped something, or slipped on the forks, and came crashing down to the floor from almost 20 feet up. Good thing the catwalk broke its fall.
    Still, a $60,000 piece of machinery hit the $#!+can, and it's kinda needed for tomorrow night's first run of cherries in the plant. Oops. Again, glad it wasn't me that toasted the machine. But I was pretty toast in my muscles afterward, and was basically a zombie at home for an hour prior to swim practice. Thank goodness for Advil!!

    ---------------------------

    Warmup:

    800 (50 Free/50 Back) <--WTH with all the LCM outside backstroke stuff????
    (800/800)

    16 x 50 Kick w/ board (no fins) @ 1:30 Odds EZ, Evens Fast
    (800/1600)

    6 x 200 Free Pull @ 3:15 I was holding in the 2:30+ range, which I guess is fairly decent. I have decided at least for my long course freestyle to go to a 2-2-2-4 breathing pattern. It seems to work, gets me enough oxygen, and then allows me to get full body roll and extension every 4th cycle, without having to breathe left.
    (1200/2800)

    12 x 50 Free Fast w/ long fins & paddles @ 1:10
    I was around :29-:31 seconds on these.
    (600/3400)

    16 x 50 Swim @ 1:10 - 4 of each stroke, Odds EZ, Evens Fast
    I went first in the lane for the Fly (which is the only thing I'm good at in LCM), and then brought home the tail of the lane for the remainder.
    (800/4200)

    8 x 50 Scull @ 2:00
    2 Front, 2 Mid, 2 Back, 2 V-Sit Scull
    (400/4600)

    -------------------------------
    4600 LCMeters


    I heard from my coach that there's a lot of fast kiddos from the Seattle area coming over like always for the Apple Capital meet. He mentioned that Cascade Swim Club is one of them. Kirk, you wouldn't happen to be coming over would you??? The pool is measured.

    I'm supposed to swim somewhere around 2:00-2:30 for the 400 IM, then about 7:00 for the 1500 on Friday. Saturday, I'll get to work of course, and then my first event doesn't start till about 6:00pm, with the 3rd one around 10:00pm. Then on Sunday I have 4 swims from about 3:30pm on to the end around 7:30pm or so.

    Cherry season is now upon us here in town, and I'll be tired from work. I'm already wishing September would arrive for two reasons...1) cherries are done, 2) return to SCY!


    Tomorrow I have to work sort of 2 shifts: 5:00-1:30pm (8 hours) to make sure things are good to go in the room, then we have to come back in with the night shift to assist them with the room on the first run...just in case there's any problems. That will be from approx. 6:00pm till around 10:00pm or so. THen back on Friday at 5:00am again. Fun Fun. I still wouldn't trade this for a boring desk job.

    Updated May 30th, 2013 at 12:06 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  10. 05/29/1: evening

    by , May 29th, 2013 at 08:13 PM (Maple Syrup with a Side of Chlorine)
    Got in before Bible Study and the current heavy thunderstorm that is overhead for:

    -200 IM drill w/u

    1 x 400 FR (neg split - missed by 2 sec)
    1 x 50 FAST
    1 x 300 IM
    2 x 50 Fast
    1 x 200 FR Pull w/ buoy (neg split - accomplished)
    3 x 50 FAST
    1 x 100 IM
    4 x 50 FAST
    (Distance on :20 SR, 50's on :30 SR)

    2 x Noah's Ark on 7:00
    - 1st = pull w/ buoy (6:31)
    - 2nd = swim (6:23)

    200 Loosen and out
    (Solo/Rec/2900 yds/50 min)
    ----------------------------

    Kinda tired, as this is my first double in a few weeks. Went during the combo family/lap swim; only for the last Ark did I have to avoid kids, which was nice. With this weather, I suppose no hot tub - but ice cream for sure
    Categories
    Swim Workouts
  11. Wed., May 29

    by , May 29th, 2013 at 06:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    50 EZ
    3 x (8 x 25 shooters w/MF @ :40 + 50 EZ)
    -- 8 back, 8 belly, 8 right side
    10 x 50
    odds = caterpillar fly drill @ 1:15
    evens = single arm fly @ 1:00
    50 EZ
    10 x 50 @ 1:00 w/fins & agility paddles
    odds = free
    evens = back
    100 EZ

    Total: 2750


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Just got in a recovery/technique workout today to re-boot for long course again tomorrow.

    Very very busy weekend ahead, kicked off with prom. Fortunately, prom drama has passed. That was exhausting.
    Categories
    Swim Workouts
  12. Wednesday, May 29, 2013

    by , May 29th, 2013 at 05:58 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Partly cloudy, humidity at 70%

    Warm Up
    Dryland bands
    400 FR as 2(50CU/25RA/25LA/50 SPL-28)
    300 FR as 3(50 Smooth, 50 Fast)
    800 FR as 2(100 steady, 100 strong, 50 steady, 50 fast, 50 steady, 50 fast)

    *Set 1*
    3(4x50 FR on 1:10) best ave
    *34-33-33-32
    *33-33-32-32
    *33-32-33-32
    ---200 BK/FR by 100
    ---300 FR as 2(25RA, 25LA, 50 CU, 50 DPS) w/snorkel-fins-agility paddles

    *Set 2*
    3(3x100 FR on 2:00, 2x50 on 1:00 EZ) 100s - best ave w/fins-agility paddles
    *1:07, 1:06, 1:05
    *1:06, 1:06, 1:04
    *1:06, 1:05, 1:03
    ---3x200 DK/bk w/fins, SDK-10 push offs

    *Set 3*
    1000 FR w/snorkel
    2(200 steady, 100 Strong, 50 Steady, 50 Fast)

    Warm Down
    3x200 FR Smooth SPL 26-28
    Dryland bands

    Comments
    I am beginning to have more fun swimming fast than the longer endurance sets, at least for LCM.
    Categories
    Swim Workouts
  13. 05.29.13 - Wednesday workout

    by , May 29th, 2013 at 10:16 AM (Pete's swim blog)
    Swam w/ Dave and Sam. We've had some changes this week. First, the swim team comes in at 7:00 so out time is more limited. Usually Dave and I stretch the workout to a little over 5K with some easier swims but we go way past 7:00. Can't really do that anymore. If we want a 5k workout, we have to pick up the pace. Second, the pool temp has dropped drastically. For pretty much the entire winter/spring, they kept it at 86 minimum. Suddenly, it is 82-84. No complaints from me and it has allowed me to swim longer without wearing out so much. Sam is getting back in shape quickly. I can't even keep up with his breaststroke anymore. He was doing backstroke on a lot of our main sets today and staying ahead of my freestyle. But, he swims in college and is in his early 20s. I'm in my mid 40s. I'm happy I was able to keep up while it lasted.

    SCY

    600 Warm up

    10 x 100 - 1:20 (held 1:15s)
    2:00 Rest
    5 Rounds of:
    * 3 x 100 - 1:20
    * 1 x 100 - 1:15
    50 Easy
    10 x 100 - 1:15, #4 and #8 on 1:20

    12 x 50 - :50, IM Order

    200 Cool down

    (5450 Total)

    Updated May 29th, 2013 at 11:33 AM by pmccoy

    Categories
    Swim Workouts
  14. Workout 05/29/13: morning

    by , May 29th, 2013 at 10:11 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 Bk/200 IM drill

    With snorkel. Swim w/ Agility Paddles. Pull w/ buoy.
    Kick-Swim-Pull
    050 - 100 - 100
    100 - 100 - 200
    150 - 100 - 300
    200 - 100 - 400

    4 x 50 on 1:00 warm down
    (Solo/Rec/2700 yds/50 min)
    ----------------------------

    Work was closed on Monday for Memorial Day, which I spent watching the parade in town and then going for a nice motorcycle ride as I remembered the sacrifice of many so that we can enjoy the freedoms we do here in America. Very busy yesterday as we tried to cram two days of work into one; ended up doing 1.75 days. Nice loosen-out swim this morning., with some more planned a bit later.
    Categories
    Swim Workouts
  15. Week 35 - Wednesday

    by , May 29th, 2013 at 08:22 AM (After a long rest)
    I was really stiff this morning after last nights workout. I loosened up just fine after the warm up. We spent quite a lot of time today working on my kick. I am finding six beat kicking really hard and almost feel like my stroke needs to slow down to get the kick right. This is going to take some time to perfect.

    Warm up
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45

    Main sets
    8x150, 100 free with six beat kick, 50 back on 2.10
    8x75 kick on 1.20
    100 easy
    5x(2x50 free on 40, 1x50 back on 40)
    100 easy


    Warm down
    800 IM

    Total 4250yds

    I worked hard on kick today and held 1.55s on the 150s and 55s on the 75 kicks. The 50s set felt good and I held 29-30 on the free and 32-33 on the back.
    Categories
    Swim Workouts
  16. Pace work today

    by , May 29th, 2013 at 07:28 AM (Mixing it up this year)
    Today was some more pace work but tomorrow I will need some stroke focus.

    Not doing really good with losing weight, just staying stagnated. YUCK! It seems that when I do a hard workout all that happens is I get hungrier.

    400 Free
    2x400@8:00 free w/paddles & bouy negative split the 200's of each 400 #1 went 3:16 & 3:10, #2 went 3:15 & 3:05
    8x50@1:00 free as 25 catchup drill/25 swim
    20x50@1:00 free hold 90% of mile pace held :50's
    400 free w/snorkle EZ
    400 free kick w/zoomers
    100 free EZ

    total 3500 meters
    Categories
    Swim Workouts
  17. Tuesday, May 28, 2013 5:00-6:00pm

    by , May 28th, 2013 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    First 5 minutes or so is spent putting in the 5 or so LCM lanelines...that's always fun.

    Warmup:

    500 (50 Free/50 Back)
    (500/500)

    10 x 50 @ 1:10 Odds Free Build, Evens Breast Build
    (500/1000)

    Kick Set:
    8 x 150 SDK w/ long fins @ 2:15 I was either barely making this or missing the interval. The younger kids seem to have no problem with the set. They also do all the kick sets with kickboard and fins, I only do without kickboard when I use fins
    (1200/2200)

    Main Set:

    10 x 200 IM @ 3:45 EN2 work
    I only did 2 of these as I had to get out early to take my daughter to her choir concert at another school tonight. She did really well. .
    (400/2600)

    ------------------------------
    2600 LCMeters

    IM stuff outside really stinks...especially when our two lanes were in the "open water" area of the pool without the lanelines. Dodgeball in a sense with backstrokers everywhere.


    Not sure how much more swimming I'll get in the rest of the week prior to the meet. Hopefully I'll get to swim my events at the meet too. Cherries are starting to come this weekend, and they're talking about running them starting Thursday evening. Who knows what that means for my work schedule. I don't like it, but you have to do it, right?
  18. Tuesday 5/28/13

    Tuesday 5/28

    PM only SCY

    3x
    300 swim w/ under H2O turns
    4x50 @ 1:00 k/dr (I.M. stroke order by round)
    4x25 @ :10 rest build (same as above)

    5x100 @ 1:20 get HR up (went 1:02, 1:02, 1:01, 1:01, 1:00)
    100EZ

    2x
    400 @ 5:00 FR I.M. (no FL, substitute FR)
    4x25 @ :30 FL
    2x200 @ 2:40 FR I.M.
    4x50 @ :50 FL
    4x100 @ 1:20 I.M.

    100 EZ

    4x (w/ fins)
    2x50 @ :45 BK
    100 @ 1:00 FR

    100 EZ

    Total: 6400
    Categories
    Swim Workouts
  19. Week 35 - Tuesday

    by , May 28th, 2013 at 09:53 PM (After a long rest)
    With the holiday weekend I was having swimming withdrawal symptoms. If its not tough enough with me backing off after nationals a three day weekend is thrown in for good measure....God I am sad! Seriously though with the craziness at work at the moment I begged and pleaded with my wife to allow me to swim tonight. I was given the go ahead(I think she had a tough sleep night last night and if truth be known she was probably glad one of her three kids was out of the house to give her some peace and quiet). I swam a really tough set of 200s tonight and I am buzzing right now. For the first time today I feel good.

    15 minute vasa swim bench at a high tempo

    Warm up
    1000 swim with snorkel
    10x50 kick on 50

    Main set
    10x200 pull with paddles on 2.30 holding under 2min pace

    Warm down
    500 swum 25 back, 25 free easy

    Total 4000 yds

    I felt sluggish on the warmup but felt better on the kick set. The 200s were mentally tough but I held 1.59-2.01 on all the 200s. This is the best set of 200s since I got back in the pool.
    Categories
    Swim Workouts
  20. Tuesday, May 28

    by , May 28th, 2013 at 03:40 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    100 scull
    6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
    50 EZ
    2 x 50 torque drill w/agility paddles @ :20 RI
    50 EZ

    Main sets:

    5 x 30 burst dolphin kick cruise
    50 EZ
    masters minutes

    1 x 50 fly from the blocks (no objection by lifeguard!)
    -- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
    -- 30
    -- this is a great practice time for me, even if it really was 31 low
    150 EZ

    1 x 50 back from blocks, on the top, 34
    -- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
    -- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
    200 EZ

    3 x 30
    -- practicing SDKs from a dive off the blocks
    -- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
    50 EZ

    10 x 50 kick w/fins
    odds = @ 100 pace (30-31) @ 1:00
    evens = EZ @ 1:30
    100 EZ

    1 x broken 100 evil w/fins
    -- 10 second break @ 50
    -- 1:08 (33 high, 34 high)
    200 EZ

    4 x 50 w/parachute @ 2:00
    -- free/back/breast/back kick
    200 EZ

    Total: 3200 m


    GYM: 30 minutes of RC/scap ex and foam rolling


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!

    Updated May 28th, 2013 at 07:44 PM by The Fortress

    Categories
    Swim Workouts