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Swim Workouts

  1. Bad back day = BUTTERFLY!

    by , June 5th, 2014 at 08:34 AM (Mixing it up this year)
    Once again I had a bad back day and needed a good dose of butterfly.

    500 free
    500 free kick w/zoomers
    200 torque drill w/paddles

    5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/monofin push the swim went 3:57, 3:31, 3:24, 3:21, 3:10 the swim with the monofin felt great

    300 free w/snorkle
    300 free kick w/zoomers

    Total 2800 meters
    Swim Workouts
  2. Week 88 - Wednesday

    by , June 4th, 2014 at 08:41 PM (After a long rest)
    Today I swam with the Michigan masters team in Dearbourn at the Jack Dunworth Memorial Pool. It's an older pool but in great shape for an outdoor pool in Michigan where unlike Texas they get a winter. The group was small but very friendly and enjoyed swimming with them. I also got a chance to meet and swim with Skip(Frank) Thompson who I have exchanged comments with on the forums and it was very nice to meet him and his team in person.

    Todays workout out was long course quite a bit shorter than I am used to. In fact I almost felt guilty at the end of the workout where I felt like I still had energy in the tank. I felt really strong again today and had a good workout.

    Warm up
    400 swim
    8x50 catchup on 50

    Main set
    4x(200 on 3mins, 100 on 1.30, 2x50 on 45)
    100 easy
    12x50 alternating catchup and finger tip drag on 1min

    Warm down
    200 easy

    Total 3300lcm

    i felt good right from the start today. On the main set I held 2.25s on the 200s, 1.10s on the 100s and 35s on the 50s. In hindsight I probably should have shortened the rest intervals and pushed harder but I felt good. I am still working on little finger hand entry and noticed a reduction in bubbles on my catch today. My turns are also feeling better. It's only taken me about a year to finally feel a difference in both these bad habits.
    Swim Workouts
  3. Wed., June 4

    by , June 4th, 2014 at 03:51 PM (The FAF AFAP Digest)


    Was in the gym for a short 50 minute session and spent the rest of the day on my power landscaping blitz.

    Wednesday: Swim/SCY/Solo

    Warm up:

    600 various
    3 x 50 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    4 x 25 burst + cruise @ :45
    50 EZ
    5 x 30 burst + cruise from the blocks
    100 EZ

    1 x 50 fly @ 100 pace @ 1:00
    1 x 50 EZ @ 1:00
    2 x 50 back @ 100 pace @ 1:10
    2 x 50 EZ @ 1:10
    3 x 50 breast @ 100 pace @ 1:15
    3 x 50 EZ
    4 x 50 free @ 100 pace @ 1:20
    4 x 50 EZ

    3 rounds:
    8 x 25 kick w/fins @ :30
    -- 4 fast dolphin kick on back, 4 EZ
    1 x 100 smooth free w/paddles @ 2:00
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3500


    Managed to get myself to the pool today. With my vacation looming, my mind is not terribly in the game.

    Fort Son is home from college today!
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/05/2013

    by , June 4th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Five times

    8 X 50 1:20--choice
    Descend 1-4/5-8
    #4 and #8 are fast

    6 X 50
    odd: build to race finish
    even: blocks--sprint 25

    $$$$$$$$ RACE PACE $$$$$$$$$$$$

    1 X 100 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  5. Just not feeling strong today

    by , June 4th, 2014 at 07:29 AM (Mixing it up this year)
    I did not feel like I had any speed today but I seemed to swim ok. It's just a feel for the water I guess. The breast kick hurt at first but my knee loosened up toward the end.

    400 free
    12x100@1:45 free w/paddles & bouy descend 1-3,4-6,7-9,10-12 went 1:44, 1:41, 1:39, 1:41, 1:39, 1:37, 1:40, 1:37, 1:34, 1:39, 1:37, 1:32
    400 free kick w/zoomers

    twice thru
    100@2:15 as 50 fly/50bk
    100@2:15 as 25 fly/50bk/25 br
    100@2:15 as 50 bk/50 br
    100@2:15 as 25 bk/50 br/25 fr
    100@2:15 as 50 br/50 fr
    1 minute rest

    400 free EZ

    Total 3400 meters
    Swim Workouts
  6. Workout 06/03/14: evening

    by , June 3rd, 2014 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    Had a great time last night with S'mores at our house for some of the international students and their families. It was funny that as I was getting the fire going the kids were hovering close to the house to gobble up the internet ...

    Spent the day with my wife preparing and putting in the vegetable garden today before the thunderstorms rolled through. I was going to try to sneak off to Lake George for Americade, but decided to make use of the time to work on things around house.

    Masters tonight:

    200 Swim/200 Kick/200 Pull (did extra 100)
    4 x 50 Burst and Cruise

    4 x 125 pull breath control: 3/5/7/5/3 (did extra 100)

    2 x
    - 100 Free on :20sr (did IM, IM)
    - 75 build on :15sr (did Fly, Back)
    - 50 EZ on :10sr
    - 25 FAST (did Fly, Back)

    200: Alt 50 swim/kick: ez/fast/fast/ez
    200 loosen and out
    (Masters/Rec/2400 yds/55 min)
    I always look forward to swimming with the team and catch up with happenings in between swims. I was tired after sweating out in garden, but the water felt great.

    I've been looking at a couple of LCM meets in the region this summer. Jenny Thompson meet in NH in a few weeks, and also a meet at Springfield College (MA). Not sure if either will work, but I have never competed in a LCM pool so the opportunity has my attention.
    Swim Workouts
  7. Week 88 -Tuesday

    by , June 3rd, 2014 at 07:37 PM (After a long rest)
    I had a good nights sleep and was looking forward to my swim this morning. I used local places on the website and found a pool just north of Grand Rapids where I was staying at the Rochester high school. The pool was great and since I was a visitor they did not charge me to swim. Even if they had charged me the $2 fee would have been well worth it; the pool was an 8 lane 25 yard pool with good depth, cleanliness and pace clocks. Tom emailed me I a workout and I had a good time. This one was tougher than it looked but with less yardage I felt pretty good at the end.

    Warm up
    10x100 on 1.20

    Main sets
    4x(2x25 AFAP on 30 with a turn, 4x50 kick on 1min fast, 2x100 build on 1.40)
    100 easy
    8x75 on 1.10 swum as catchup, finger tip drag, aeroplane drills

    Warm down
    100 easy

    Total 3600scy

    I felt pretty decent during the warmup. The main set was intended to be swum at a pretty high tempo on everything. The AFAP 25si was holding 13s. The kick I was holding 40s and build 100s I held 57 and 58s. I felt really smooth today with pretty decent easy speed.
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/04/2013

    by , June 3rd, 2014 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 kick 2:30
    1 X 100 swim --

    1 X 400
    50 stroke/50 swim
    Fins optional

    4 X 50 1:20 choice
    Descend 1-4 #4 @ 100%

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds, choice

    4 X 50
    odd: easy
    even: blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  9. Distance day

    by , June 3rd, 2014 at 07:29 AM (Mixing it up this year)
    My elbows are causing me issues and I just need a new body all together. This getting old stinks. I did manage an unintentional descend set.

    400 free
    400 free kick w/zoomers

    4x500@8:30 free w/paddles & bouy went 8:21, 8:08, 7:57, 7:51 not intentional

    200 free EZ
    300 free kick w/zoomers
    100 1 arm fly w/zoomers
    100 free EZ w/zoomers

    Total 3500 meters
    Swim Workouts
  10. Week 88 - Monday

    by , June 2nd, 2014 at 07:46 PM (After a long rest)
    I had an awesome Sunday with the family. My wife and I spent the morning working in the garden followed by a swim with my kids. The weather in Dallas was awesome and it was so nice getting stuff done around the yard and spending time with my wife and kids.

    After a long day in the sun we all went to bed early and I felt great when I woke up for practice today.

    Today's workout was long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets
    12x200 pull with paddles on 3mins descend 1-4,5-8,9-12. Instructions were to have a big descend hence the send off.
    100 easy
    10 min kick done as 20 seconds fast 10 seconds easy
    4x50 doggy paddle concentrating on catch on 1.15

    Warm down
    200 easy

    Total 4200lcm

    I was under instructions to really descend the 200s and did as instructed going,
    round 1 - 2.25, 2.20, 2.17, 2.16,
    round 2 - 2.24, 2.20, 2.17, 2.15,
    Round3 - 2.24, 2.19, 2.17, 2.12.

    I felt strong the whole way.

    On the 10 minute kick I went just under 600m which equated to a 1.40 average which I was very pleased with. I thought the idea of doing doggy paddle a little odd at first but after Tom explained that he wanted us to work on our catch it made more sense. The challenge I found was not dropping my elbows which was exacerbated because I was told to keep my head up. By the end however I got it and i found it a surprisingly good drill for high elbow.

    I am traveling to Michigan this week and will be training on Rockford tomorrow and then Dearbourn Wednesday and Thursday. Wednesday and Thursday will be outdoor at a 50m pool with the Michigan masters while tomorrow will be short course on my own.

    It's looking like I won't be doing the south central long course zone meet due to the fact that my daughter has a meet on the same dates and her swimming takes priority. Tom mentioned doing an inter squad meet before worlds at our pool which will be good so we can practice our relay starts. I think we will have a very good 160-180 year relay at worlds in both the medley and free relays. We also will have both a medley and free mixed relay so everyone who is going will get the opportunity to do at least one relay. I can't wait!
    Swim Workouts
  11. Workout 06/02/14: evening

    by , June 2nd, 2014 at 06:14 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but the weather was delightful when I was able to enjoy it. Today after work:

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull (board/AP/buoy)
    050 100 150
    100 150 300
    050 100 150

    100 easy and out
    (Solo/Rec/1850 yds/35 min)

    Campfire and s'mores tonight
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/03/2013

    by , June 2nd, 2014 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    1-4: long and smooth
    5-8: Descend to fast

    3 x 200 3:30
    Negative split

    8 X 50 kick 1:15
    #5-8: 25 fast/25 moderate
    1 X 100 swim

    6 X 50 build/choice 1:15


    1 X 50 blocks @ 100%
    5 x 50 easy swim down 1:10
    Swim Workouts
  13. Sprint Day? What is that?

    by , June 2nd, 2014 at 07:43 AM (Mixing it up this year)
    If this was a sprint day it was not good by any stretch of the imagination. I just can't seem to get moving at that kind of speed. But I will keep trying.

    Did 20 minutes weight lifting yesterday and did not use paddles at all today.

    400 free
    8x50@1 free
    8x50@1:15 free kick w/zoomers
    8x50@1 free descend 1-4, 5-8 went 51, 50, 50, 49, 53, 51, 51, 47
    4x100@2 free as 75 mod + 25 sprint went 1:41, 1:42, 1:42, 1:43
    3x100@2 free as 50 mod + 50 sprint went 1:40, 1:41, 1:41
    2x100@2 free as 25 mod + 75 sprint went 1:39, 1:40
    1 minute rest
    100 free for time went 1:31
    8x50@1:05 free odds fist drill evens easy swim
    100 kick w/zoomers

    Total 3100 meters
    Swim Workouts
  14. Can't believe my day

    by , May 31st, 2014 at 11:32 PM (Mixing it up this year)
    I get to the Y and the guard doesn't show. By the time the aquatics director shows up we fine out the pool is cloudy and has NO chlorine in it. Off to the Aquatic center in Savannah I go. I get there and they have a short course meet.

    Lucky for me they had 4 lanes for lap swim bit I did have to deal with young kids jumping in where they shouldn't.

    So just got it done.

    500 free
    500 free kick w/zoomers
    200 torque drill
    200 scull drill w/zoomers
    3x200 @4:00 fly as 50 rt/50 lt/50 kick/50 swim
    500 kick w/zoomers
    500 free EZ

    Total 3000 yards
    Swim Workouts
  15. Week 87 - Saturday

    by , May 31st, 2014 at 03:14 PM (After a long rest)
    I woke feeling very tired again today. We swam an hour earlier than we normally do on a Saturday due to the meet. Like yesterday we swam at the same time as the kids but unlike yesterday the masters had there own workout and it was tougher than the kids workout so I stuck with it. We swam long course today.

    Warm up
    4x200 swum by 50, free and back on 3mins

    main set
    4x(2x50 on 40, 2x100 back free by 50 on 1.30)
    10x100 swim with fins on 1.05
    200 easy
    5x100 kick on 2mins

    warm down
    300 easy

    total 4000lcm

    i was holding 33-35 on the fast 50s, 1.15-1.17 on the back free 100s. On the 10x100s with fins I was hurting big time and made the first 4 then had to take 30 seconds and then had to take another 30 seconds at 7 before finishing it up. This was really tough today. On the kicks I was holding 1.45-1.47s.

    After swimming i lifted but cut but cut it pretty short today only doing two rounds instead of 3, so I did round 1 at 80% effort and round 2 at max effort. I did the following exercises

    2x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside).
    Swim Workouts
  16. Friday, May 30

    by , May 31st, 2014 at 10:22 AM (The FAF AFAP Digest)

    Swim/SCY @ Sewickley Y

    Warm up:

    700 various

    Main sets:

    8 x 50 cruise free @ :45
    masters minute

    8 x 25, burst SDK + cruise @ :45
    masters minute

    8 x 50 @ :50
    -- I did these kick w/fins trying to hold around :30-:31 (sort of 200 pace)
    200 EZ
    4 x 50 @ 100 pace @ 1:00
    -- ouch
    -- I tried hard on all of them, but only the first one was truly target 100 pace with that interval
    100 EZ

    4 x 50 @ :50
    -- cruised them backstroke kick w/fins
    4 x 25 AFAP @ 1:00
    -- 2 back, 2 kick
    200 EZ

    4 x 50 @ :50
    - cruised them back kick w/fins
    1 x 50 AFAP (breast w/fins, 27)
    100 EZ

    Total: 3050


    It was so nice to see my Sewy buddies and swim with a team. I was a bit tired after spending the day landscaping again. Since long course is now off, I'm back to doing a lot of kicking and SDK work.

    It looks like a gorgeous day here today!
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-06/02/2013

    by , May 30th, 2014 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today starts summer schedule, we will be swimming LCM M-F

    We will swim the next two weeks preparing for Bumpy Jones Classic June 13-15

    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    1 x 100 swim

    6 x 100 2:15 choice
    Perfect technique swims

    6 X 50
    odd: blocks--25 sprint/25 easy
    even: build to race finish

    $$$$$$$ RACE PACE SET $$$$$$$$$$$
    3 X 100 broken @ race pace 5:00
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy


    Updated May 30th, 2014 at 02:45 PM by Editor

    Swim Workouts
  18. FAST FRI MAY 29th, 2014 LCM & SCY

    by , May 30th, 2014 at 01:43 PM (Ande's Swimming Blog)
    FAST FRI MAY 29th, 2014 LCM & SCY

    I am a bad blogger.

    I shoulda at least reported my SCY Nats results, but they were pretty dismal.
    1st event was
    400 IM, I dove in & immediately got a foot cramp, had to have my foot at 90 degrees, pointing towards the bottom. it felt better around the breastroke but I was so far behind.
    100 FL was OK but slow
    50 FR relay lead off was slow
    50 BK was 1.6 sec slower than zones, slipped on the start & missed the turn.
    100 IM was slower than zones, hit the lane line on backstroke
    100 BK was slow
    (scratched the 200 IM to leave early and vacation for a couple days with my wife)

    Whitney Coached
    6:00 to 7:30 dove in at 6:05
    swam with Kristy, Gull, & Danielle
    beside Jim, Julie, Ned Todd Tyler Korey & Alley cat
    main pool & diving well

    Warm up
    swim easy till 6:15 went 5 or 600

    Main Set

    20 x 100 LCM on 2:00
    did em from a dive 50 FR 50 BK
    held 1:09's, 10's & 11's

    (switch to diving well SCY)

    100 easy

    20 x 50 on 1:00 best average
    did them 25K 25FL held 30's, 1's & 2's

    100 easy

    Next Meet:

    LCM Zones

    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Swim Workouts
  19. Week 87 - Friday

    by , May 30th, 2014 at 08:40 AM (After a long rest)
    I woke feeling a little better than yesterday. A friend of mine introduced me to the spotify app for my iPad which allows you to select any artist and album and play it and it's free. It has functionality like pandora but the playing of complete albums is unique and awesome and did I say it's free. Long story short I fell asleep listening to music.

    Today was a little odd. I arrived really early and was swimming at least 15 mins earlier than usual so got a nice long warmup. Then kids started arriving. I later found out that the pool is being used for a Senior Circuit meet later today; I guess I knew this but had just forgotten. Anyhow the age groupers(10-18) were one end and the masters were the other end of the pool with our coach Tom running both groups. After the warmup he gave me the option to swim with the kids which I jumped at since I have to work my tail off to hang with them. So I swam most of the workout with the kids and ended up having a really strong workout.

    Warm up
    400 swim with snorkel
    10x50 catchup on 45
    16x50 stroke, free by 25 on 40 swum IM order

    Main set
    6x(200 perfect stroke with snorkel on 3mins, 100 AFAP on 2min(3 rounds free, 3 rounds stroke), 100 kick AFAP on 2min)

    Warm down
    6x50 drill swim by 25 on 1min

    Total 4400scy

    I did not feel that great during the warmup but finally loosened up during the transition set. I actually did fly on the first 4 x 50s which I have not done in a while and did not feel too bad. The main set I swam with the kids. I was holding between 2.10-2.13 on the 200s easy(which was much quicker and easier than yesterday when we did a very similar set all free). On the 3 AFAP free 100s I went 55,54,54 by round and despite having 4 in the lane which made it pretty choppy I felt good. One of the fast 12 year old girl free swimmers was going 56s and one of the fast 13 year old boys ripped a 52 on the first round followed by a 58 and a 1.05(as they say, he died like a pig). On the stroke rounds I did back and went 1.04, 1.03,1.02 by round. I was very happy with these. On the kicks I was holding 1.19s throughout. Two 12 year old girls were holding 1.15s. My kick is much better than it was but still has a long way to go. I wish we had a pull set in there today because that's obviously where I am strong and it would have been good to judge myself against this group. So the old guy can still hang with the kids but the really quick older kids are at the meet today and they would have kicked my butt no doubt. Still, it was fun to have someone in the lanes next to me pushing me.
    Swim Workouts
  20. Had planned a recovery day but it wasn't meant to be

    by , May 30th, 2014 at 08:36 AM (Mixing it up this year)
    I had planned a nice easy workout to recover but Walt had 15 people in one lane of Savannah Masters and needed to expand out today so I told him to throw the faster swimmers from that lane in with me and I would do their workout. So I cranked a 600 today in 9:08 with paddles & bouy. A lot faster than I planned to go.

    500 free
    400 free kick w/zoomers
    3x100@2:00 free

    2x300@7:00 free w/paddles & bouy went 5:30 & 5:10
    600 free w/paddles & bouy had to be faster than 10:40 went 9:08

    9x100@2:00 free w/snorkle EZ
    200 free Kick w/zoomers

    Total 3500 meters
    Swim Workouts