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Swim Workouts

  1. Friday 2/14/14

    Friday 2/14

    AM and PM SCY

    AM swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    8x25 @ :10 rest under H2O kick w/ fins
    4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

    "I.M. Test Set"
    6x25 @ :30 FL SMOOTH (14.1, 14.1, 14.3, 14.2, 14.5, 14.3)
    5x50 @ :50 BK BEST AVG (33.8, 33.9, 34.0, 34.1, 34.1)
    5x50 @ :50 BR BEST AVG (34.1, 34.1, 34.2, 34.2, 34.0)
    5x100 @ 1:15 FR #1-4 STRONG, #5 N.S. (1:04.1, 1:04.5, 1:04.5, 1:04.8, 30.0/28.5 - 58.5)

    2x
    6x50 @ 1:00 drill/swim by 25 w/ snorkel
    300 FR/FL by 75 kick w/ board + fins

    Total: 4550

    PM swim:

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

    3x100 @ 1:30 FR kick w/ board + fins
    200 @ 2:40 swim w/ paddles 3-2-1-0 breaths per 25
    3x100 @ 1:30 FR kick w/ board + fins
    4x50 @ 1:00 swim w/ paddles 3-2-1-0 breaths per 50
    3x100 @ 1:30 FR kick w/ board + fins
    8x25 @ :05 rest swim w/ paddles 0 breaths per 25

    300 EZ w/ snorkel

    Total: 3000
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/17/2013

    by , February 14th, 2014 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right

    1 X 500 kick

    4 X 250 pull 3:45
    #1/2: negative split
    #3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 X 50 free 1:00
    1 x 300 IM 5:15
    4 X 50 free 1:00
    1 X 200 IM 3:30
    4 x 50 free 1:00
    1 X 100 IM 1:45
    4 X 50 free--swim down-- 1:00

    4700Y
    Categories
    Swim Workouts
  3. Long Course Friday....YEAH!

    by , February 14th, 2014 at 09:18 AM (Mixing it up this year)
    So nice to see long course today. I still had to deal with the flotilla of fins in the lane next to me. So it was like doing an open water swim with lots of waves. Maybe some day I can build my own pool!

    500 free
    500 free kick w/zoomers
    5x200@4:30 IM went 3:58, 3:58, 3:57, 3:57, 3:52 fly felt good the rest was recovery
    500 free kick w/zoomers
    500 free w/snorkle
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim

    Total 3200 meters
    Categories
    Swim Workouts
  4. Thursday, February 13, 2014

    by , February 13th, 2014 at 11:32 PM (I swim, therefore I am)
    SCY@San Carlos Community Pool
    Air temp of 67, pool at 83
    Partly sunny skies with humidity at 60%

    Warm up
    200 FR DPS
    300 IM as 4(50DR/25Swim)

    *Set 1*
    1200 FR Swim as 6(50RALA/50CU,2[25DPS/25Fast])
    ---200 BR Kick

    *Set 2*
    4x300 FR on HR, 300 as [25 Strong/75 Steady, 2(25 Strong/25 Steady), 100 desc by 25 1-4 Steady to Fast]
    /with agility paddles-snorkel
    ---200 BR as 25 K/bk, 25 DPS Swim

    *Set 3*
    3x200 Kick steady/fast by 25 on :30 rest, 1)BR, 2)BK, 3)Fly
    2x200 IM kick/swim by 25 on :30 rest

    *Set 4*
    500 Fly as 4(25k/50dr/50swim) w/fins
    400 BK as 4(25k/25dr/50swim) w/fins

    *Set 5*
    1000 FR Steady State ABPST w/fins-snorkel-agility paddles

    *Set 6*
    10x25 on HR, hypoxic-0, odd SDK, even FR @spl-9/10

    Warm down
    200 FR/Bk by 25
    100 IM EZ

    Comments:
    It was a beautiful sunny 65F SWF day, and the FMAC was closed because the forecasted high temperature did not go up to 70F. I did some errands and headed south towards the San Carlos Community pool to renew my lapsed annual membership as an alternative to FMAC along with the uncertain time-frame for FGCU to reopen.

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    I swam occasionally at the San Carlos Community Pool during late 2011 and early 2012 before joining FGCU Aquatic Center with the 50 LCM facility. This 8 lane facility is managed by the Lee County Recreation and the aquatic staff is Star Certified versus Red Cross. Their cold weather policy is far more liberal, and lap swimming is available at earlier hours. The main drawbacks are a 3'6" shallow end, warm water, and the facility is closed on Sunday and Monday. The lifeguards and staff are the most professional in the area and the water chemistry is always in great condition.
    Categories
    Swim Workouts
  5. Week 72 - Thursday

    by , February 13th, 2014 at 10:27 PM (After a long rest)
    Today was another crazy work day and I had a customer visiting us to discuss becoming a business partner around a new software product we have developed. As a result of my work commitment i had to make todays workout shorter than i would have liked, however the intensity was way up today and i was very happy with how i did today despite waking up pretty tired.


    Warmup
    600 free with snorkel
    12x75 on 1.05 swum as kick, drill, kick


    Main sets
    4x(200 free on 2.05, 4x50 kick on 50)


    Warm down
    200 easy


    Total 3300scy


    Yes the 200s were really on 2.05. When I saw the time Tom set I almost freaked but after deciding to just do my best I focused on keeping my stroke long. I held 1.58-2.00 and actually descended each 200 by round. My overall conditioning has been good for a while and this was definitely another confidence boost. Even with the 200s I worked the kick pretty hard and was holding 40-42 on these. The first 50 kick was typically my slowest of each round.


    I went back in my flog from one year ago and in January 2013 I did my first masters meet and from the blocks I went 1.59. Today was a great workout and I have to keep reminding myself I have only been at this weight for a year and during that time have dropped a lot of time and I feel I have a lot more that I can drop. Today was a glass half full kind of a day.
    Categories
    Swim Workouts
  6. Thursday, Feb. 6

    by , February 13th, 2014 at 06:15 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly (23), breast (26), fly-back (23 high)

    4 x 25 IM order @ 100 pace @ :40
    -- had planned on trying 20 x 25, but was too beat and so desisted
    100 EZ

    10 x 25 backstroke kick w/fins, 15 UW @ 100 pace @ :40
    250 EZ

    Total: 2850


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

    Had hoped to do a different workout today, but by my 6th workout in a row, I'm usually feeling beat. And I guess yesterday's 3000 was a bit long for a recovery workout. Hitting the gym tomorrow am, and then hopping a plan to Cali with Lil Fort. After this super dreary/snowy Pittsburgh winter, it will be nice to have a few days of sunshine!
    Categories
    Swim Workouts
  7. Thu Feb 13th 2014 SCY

    by , February 13th, 2014 at 03:08 PM (Ande's Swimming Blog)
    Thu Feb 13th 2014 SCY

    Lifted yesterday
    Yesterday 1980 Olympian John Simons dropped in and swam in my lane
    he's training to do the English Channel


    Whitney Coached
    6:30 to 8:00 dove in at 6:00
    swam with Jim, Todd, Ned & Tyler
    Beside Paul , Larry & Gull


    Warm up
    assigned 500
    did around 350 or 400

    Main Set

    100 on 1:10
    right into
    2 x 200 on 2:20
    30 sec break
    3 x 300 on 3:30
    30 sec break
    4 x 400 on 4:40

    50 easy

    400 on 4:40
    2 x 300 on 3:30
    30 sec break
    3 x 200 on 2:20
    30 sec break
    4 x 100 1:10

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/14/2013

    by , February 13th, 2014 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The days of swimming SCM are history. Too bad, we really enjoyed it and think it will pay dividends.

    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 75 1:15
    1 X 50 @ 100%
    Three rounds, all choice.

    3 X 300 4:30
    3 x 200 3:00
    3 X 100 1:30
    300's: last 50 fast
    200's: negative split
    100's: up tempo--85/90%

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  9. Glad to pool was open, no ice for us!!!!

    by , February 13th, 2014 at 08:40 AM (Mixing it up this year)
    I was glad there were no issues with ice for us this morning. Felt slow and sluggish but did relatively well on times.

    10x100@1:45 free every 3rd IM held 1:32's on free and 1:41's on IM
    500 free kick w/zoomers
    10x100@1:45 as 50free/50back w/strapless paddles went 1:32, 1:32, 1:32, 1:29, 1:26, 1:26, 1:25, 1:25, 1:26, 1:25
    500 breast kick w/br fins
    5x100@2:00 free EZ w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  10. Wednesday, Febuary 12, 2014

    by , February 12th, 2014 at 11:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 79, pool at 81
    Partly sunny skies with humidity at 62%

    Warm up
    200 FR DPS
    300 IM as 4(50DR/25Swim)

    *Set 1*
    5(4x50 FR on :50, :30) 1)25RA/25LA, 2)CU, 3)DPS/spl-12, 4)85%
    rd 1 *40, 38, 36, 32
    rd 2 *38, 36, 34, 30
    rd 3 *37, 35, 33, 29
    rd 4 *37, 35, 33, 29
    rd 5 *37, 34, 33, 28
    ---200 BR Kick

    *Set 2*
    3(4x25 on :30, 2x50 on :45, 1x100 on 1:30) w/snorkel-agility paddles-tube-buoy
    rd 1 *17-17-16-15, 35-35, 1:11
    rd 2 *16-16-15-14, 34-33, 1:09
    rd 3 *16-16-15-14, 33-32, 1:07
    ---200 BR as 25 K/bk, 25 DPS Swim

    *Set 3*
    300 Fly on HR as 4(50K/25Swim) w/fins
    400 Bk on HR as 4(25K/25RA-LA/50Swim) w/ fins
    300 Fly on HR as 3(25K/25RA/25LA/25Swim)
    ---8x25 BR on :40 SPL-7

    *Set 4*
    20x25 FR on :30, odd- CU smooth ABPST, even-Fast w/spl-12
    *13-13-12-14-13-12-13-12-12-12

    Warm down
    10x50 FR ABPST on 1:00 or HR @110 *36s-35s
    100 IM EZ

    Comments:
    Training to rebuild my strength and neural stamina "feel of the water" as well as to prepare for quality sets when more ready. ABPST is as best possible stroke technique. Some training aches in the shoulders/arms. Conservative clock management leaving right on the interval send-off and looking at finishing time after touching the wall.
    Categories
    Swim Workouts
  11. Week 72 - Wednesday

    by , February 12th, 2014 at 08:35 PM (After a long rest)
    I had a good nights sleep but was tired when I woke up this morning. My left shoulder was much better this morning, but still a little uncomfortable until I warmed up. Today's workout on paper does not look that hard but I was beat by the end of this one. There was a fair amount of yardage of which there was a lot of kicking and high intensity 50s.


    Warm up
    400 swim with snorkel
    6x50 catchup on 50


    Main sets
    4x(4x50 drill on 50, 4x100 kick on 1.40, 4x50 on 32)
    10x(20 horizontal fly kicks on the wall, 20 vertical fly kicks hands on chest, 20 streamline vertical fly kicks, 20 handstand on bottom of the pool fly kick, 25 AFAP)


    Warm down
    100 easy


    Total 4200scy plus a ton of fly kick


    The 1600 of high intensity kick, literally kicked my butt. I was holding 1.20-1.23 on these but gradually got slower as the set wore on. On the fast pace 50s on 32 I was holding 29-30s. I used the drill 50s as active recovery.


    I also had to rush after practice to make an all city Vistage meeting, and ended up forgetting to shave which I hate when I am wearing a starched shirt.
    Categories
    Swim Workouts
  12. Wed., Feb 12

    by , February 12th, 2014 at 05:20 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:

    Just did a recovery workout today focusing on UW hypoxic work.

    600 various
    100 scull
    10 x 25 shooters w/fins @ :45
    100 EZ
    8 x through w/fins:
    100 power kick, UW 15 m each 25, open turns @ 2:00
    50 EZ @ 1:00
    8 x 25 breast, long glide and good breakout
    50 EZ
    2 x (6 x 25 free w/1 breath @ :35 + 50 EZ)
    100 EZ

    Total: 2950


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

    Relatively pleased with the hypoxic efforts. The ones on the back were fairly easy.

    My agility paddles have disappeared from my equipment bag. I only hope they fell out of the bag in the car that's in the shop. But I don't really think so. Weird.
    Categories
    Swim Workouts
  13. Wednesday 2/12/14

    Wednesday 2/12

    PM only SCY

    2x
    400 swim
    8x50 @ 1:00 I.M.O.
    odd: k/dr
    even: dr/sw
    4x50 @ :50 FR kick w/ board

    28x50 @ 1:00 BEST AVG**
    200 EZ

    2x
    8x75 @ 1:20 kick, last 25 under H2O w/ fins
    4x50 @ :50 swim w/ grab paddles + snorkel

    Total: 5200

    **So I am in Carbondale, IL with the UALR swim team for the Missouri Valley Conference Championships this week. I did this workout solo between the girls' workouts today. 28x anything best average is awful when swimming by yourself. I had no one there to time me so I am basing this off the pace clock, but my best guess is I held between 27.2-27.4. No 28s, and maybe one 26.HIGH.
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/13/2013

    by , February 12th, 2014 at 02:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    4 X 150 2:45 2:30
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right.

    4 x 150 3:00
    1 X 200 free 3:30
    4 X 75 1:30
    1 X 200 free --
    150's: fly-back-breast by 50
    75's: fly-back-breast by 25

    4 X 200 3:20 #4 on 4:00
    4 x 100 1:40 #4 on 2:30
    4 X 50 1:00
    descend each distance 1-4. Number 4 swim is fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  15. Felt slow and sluggish today

    by , February 12th, 2014 at 08:52 AM (Mixing it up this year)
    I also found out Monday the pool is closed for the holiday, I guess I'll be warm pooling it at the Y monday morning at 5 am. I am thankful for my backup pool.

    500 free
    500 free kick w/zoomers

    15x100 free w/strapless paddles & bouy #1-5@1:35 #6-10@1:30 #11-15@1:25 went 1:30, 1:30, 1:30, 1:30, 1:30, 1:25, 1:25, 1:25, 1:25, 1:25, 1:20, 1:21, 1:22, 1:22, 1:22

    500 free kick w/zoomers
    5x100@:05 RI free EZ w/snorkle
    200 free EZ

    Total 3700 yards
    Categories
    Swim Workouts
  16. Workout 02/11/14: evening

    by , February 11th, 2014 at 11:56 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great day, especially since I continue to feel better. Was able to work on taxes for three folks in the family (via TurboTax), and will probably get around to doing my own in the next week or two. Also heard a great message at Chapel service today.

    Team practice tonight (adapted from "Swim with SwimOutlet" facebook post); GregJS and I did the following, Tim did his own thing, and a new to the water swimmer hopped in and I offered some efficiency advice (best thing to tell triathletes is to work on ankle flexibility to help kick to help body position).

    200 Free/150 Kick/150 Pull
    4 x 50 b/c on 1:05
    100 no free swim

    2 x
    - 6 x 75 Free
    1-2 on 1:20 (80%)
    3-4 on 1:15 (85%)
    5-6 on 1:10 (90+%)
    - half masters-minute rest
    - 4 x 50 Free on :55 (hold same pace as 5-6 above)
    - full masters-minute rest

    2 x 100 on 2:00 warmdown (50 drill/50 swim, all choice)
    (Masters/Rec/2300 yds/55 min)
    -----------------------------------

    I felt the water better tonight. I did the first round of the main set with the dorkel (:56, :53, :50) and the non-free IM on the second round, where we added and extra 10 seconds to each 75 interval.

    I submitted paperwork for the mini meet we're holding at the end of April:
    04262014 Monumental Meet.pdf
    Hope to see some old friends and also new faces - stop by for a splash if you're in this neck of the woods!
    Categories
    Swim Workouts
  17. Feb. 10-11

    by , February 11th, 2014 at 07:04 PM (The FAF AFAP Digest)

    Monday: Drylands @ LA Fitness

    RC ex
    face pulls, 60 x 4 x 15
    rear delt fly, 75 x 3 x 8
    kneeling ab crunch, 110 x 3 x 15
    explosive leg press, 175 x 3 x 15
    fast alternating arm press on double cable machine, 40 x 3 x 30
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    DB pulls to waist from plank position, 40 x 3 x 20
    squat jumps w/bar, 45 x 2 x 8
    good mornings, warm ups, 80 x 4 x 8

    Stretching/yoga, 30 minutes

    -- As I was stretching, I was watching the Olympics. And, once again, I was puzzled as to how curling can be an olympic sport when there is no athleticism whatsoever involved ..



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    -- I cut this really short since I was running late.

    500 various
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    4 x 100 power kick from the blocks with open turns @ 3:00
    -- 2 back and 2 belly
    100 EZ

    40 x 25 w/fins @ :30
    odds = fly @ 100 pace
    evens = EZ backstroke kick
    100 EZ

    5 x 75 strong dolphin kick w/board & fins @ 1:30
    --- legs were really burning on these from yesterday's weights
    125 EZ

    3 x (25 AFAP + 25 EZ) @ 3:00
    -- started to get a calf cramp and so stopped
    100 EZ

    Total: 3150


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

    A few observations:

    1. My fly and free have felt awful since re-starting drylands. And it's been almost 2 years since I've done much upper body stuff bc of my elbow.
    2. Perhaps bc of #1, I've done hardly any freestyle in practice. I was doing a lot of it in the fall and it felt great then.
    3. Still frustrated with my lungs. The 100 power kicks seem really hard, which means I should do them more often. I'm worried my negativity about this will spill over into my 100 races. I don't feel like the same swimmer that threw down a 1:08 in the 100 back SCM a couple years ago.
    4. But happily, I will be flying to CA on Friday to see Teen Fort and for some much needed sunshine. I suspect I'll just take a few days off since I will have Lil Fort with me.
  18. Week 72 - Tuesday

    by , February 11th, 2014 at 02:51 PM (After a long rest)
    I had a great nights sleep last night but unfortunately felt very flat in the pool. My left shoulder also had a slight pinch(I don't know if it was yesterday in the pool or a sleeping problem). I iced after the swim and I will just have to watch it this week. I plan on lifting tonight and will focus on legs instead of chest and back.

    Warm up
    4x(3x100 free with snorkel on 1.20, 2x50 kick on 50)

    Main sets
    21x100 on 1.15 swum 7x3x100 with #1 over kick, #2 working turns, #3 fast instructions to hold mid 50s
    16x50 2 turn 50s on 50

    Total 4400scy

    I felt very stiff throughout the main set and took a long time to get going. The fast 100s I went mainly 57s but dropped the last 3 going 56,55,55. Not that great a set really but thats all I had today. I am having turn trouble again. I feel like I am pushing off in a non streamline position which causes a major loss of speed. I will ask Tom to video my turns on Saturday and see if we can figure out what's going on.
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/12/2013

    by , February 11th, 2014 at 01:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    2 X 150 2:45 2:30
    4 X 50 descend 1:00 1:00

    1 X 300 kick 7:00
    8 X 25 sprint kick :45

    3 X 100 IM 2:00
    1 X 100 stroke 2:30
    Three rounds. round 1 fly, 2 back, 3 breast

    6 X 200 pull 3:00

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  20. Butterfly felt smooth today

    by , February 11th, 2014 at 08:46 AM (Mixing it up this year)
    Had a good workout today, mostly a moderate easy workout. I am now realizing I am a decent distance swimmer and should not kid myself that I can sprint. I will continue trying just for fun but distance here I come.

    500 free
    500 free kick w/zoomers
    400 free w/strapless paddles & bouy
    8x25@:45 fly held 24's
    300 free w/strapless paddles & bouy
    6x25@:45 fly held 24's
    200 free w/strapless paddles & bouy
    4x25@:45 fly held 24's
    100 free AFAP went 1:19
    2x25@:45 fly AFAP held 19's
    400 free w/snorkle alternate 100 swim/100 drill
    300 free kick w/zoomers

    Total 3200 yards
    Categories
    Swim Workouts