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Swim Workouts

  1. Thursday, September 26, 2013

    by , September 26th, 2013 at 03:56 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 80 Water temp 79
    Hard rain on and off, sunny, cloudy, humidity at 95%

    Warm Up
    400 REV IM
    4(2x50 on :15 rest) IMO, 50 as 25K/25DR

    *Set 1*
    6x75 BK on :10 rest, as 25K/25DR/25 Fast
    6x75 Fly on :10 rest, as 25dk-bk/25DR/25 Fast
    6x75 BR on :10 rest, as 25bk/25DR/25 Fast
    ---200 BK

    *Set 2*
    2(10x50 FR on 1:00, :30 rest)
    1-10)Snorkel-tube-buoy-agility paddles *32-30
    11-20)FR-CU Drill, w/snorkel-agility paddles *30-27
    ---200 BK

    *Set 3*
    500 Kick/mf, each 25 as(15/sdk, 10/bk)
    6x25 K/mf shooters on :40
    ---200 BR

    *Set 4*
    10x100 FR on 2:00
    *1-5) 1:02-59, 6-10) 59-57

    Warm Down

    The rain was pounding down, then ten minutes later the sun shines through the rapidly moving clouds only for the hard rain to return another 10-15 minutes in an ongoing cycle for most of the time I was in the pool. Being moderately weary from yesterday, it was not until the second half of Set 4 that I began to get some momentum going. Then the guards temporarily closed the pool due to thunder, no problem, I had just started a recovery swim thinking about leaving early anyway.
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/27/2013

    by , September 26th, 2013 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:10

    1 x 100 moderate/recovery 2:00
    4 X 25 sprint :40
    Five rounds, choice.

    4 X 150 2:30
    4 X 100 1:40
    150's: last 50 fast
    100's: start reasonably fast and descend 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Week 52 - Thursday

    by , September 26th, 2013 at 08:21 AM (After a long rest)
    I woke up with the sniffles this morning and realized I did not take my allergy meds last night. I also iced my shoulder and elbow last night which helped a lot. I had no discomfort at all today. I suspect my stiffness and sore muscles are a result of lifting. I found the bag of sugar peas worked great on my back(flat and smooth) and the bag of Brussels sprouts worked great on my elbow(lumpy and hard). I never thought I would be a conocer of frozen vegetables.

    Today was another tough workout with a T20 in the middle.

    5x200 with snorkel on 2.45
    10x50 on 35
    100 easy
    T20 swim
    100 easy
    12x50 on 1min
    100 AFAP free

    Warm down
    100 easy

    Total 4400scy

    I ended up pulling the T20(my coach will be mad at me) but negative split the 20 minute swim and ended up going 1900yds. I turned at the 1000 at 10.35 and averaged 1.03 per 100 which I was pleased with. My arms were like jello after the T20 and had the shakes which went after hydrating and the 50 set. The AFAP 100 felt pretty good and went 54. My legs felt strong on this.
    Swim Workouts
  4. Easy rainy day

    by , September 26th, 2013 at 07:41 AM (Mixing it up this year)
    Almost didn't want to get up this morning to go and swim. It was raining fairly hard and I was just not in the mood to get wet. I still drug myself in to the pool to swim.

    10x100@2:00 free as 50 pull/50 kick w/board
    200 1 arm fly
    200 torque drill w/paddles & snrokle
    200 angle arm fly w/snorkle
    200 fly kick on back w/zoomers
    8x25@:40 fly thumb drill
    6x100@1:30 free w/paddles & bouy holding 1:23
    100 free
    300 free w/snorkle maintain 6 beat kick

    Total 3000 yards
    Swim Workouts
  5. Wednesday 9/25/13

    Wednesday 9/25

    PM only SCY


    300 swim
    8x25 @ :10 rest scull w/ snorkel
    4x50 @ 1:00 kick D1-4

    8x25 @ :40 V.S.
    100 EZ

    10x25 @ :20 FL (:15s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BK (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BR (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)

    100 EZ

    The following was ALL FR kick w/ a board, and ALL FAST:
    25 @ 1:00 (:18)
    50 @ 1:30 (:39)
    75 @ 2:00 (:59)
    100 @ 2:30 (1:23)
    125 @ 2:45 (1:56)
    150 @ 3:15 (2:21)
    175 @ 4:00 (2:43)
    200 @ no interval (2:51)

    100 EZ

    Total: 4850

    Fell off a little bit on the 150 and 175 kick, but my main goal was to be under 3:00 on the last 200. Had to blast the first 100 (1:24) to get out fast enough, but it is clear my kicking has improved, because I came home in 1:27, a lot faster than I expected. My legs are burning just a little bit right now.
    Swim Workouts
  6. Wed., Sept. 25

    by , September 25th, 2013 at 09:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 25 breast pull w/buoy
    4 x 25 breast kick w/buoy above knees
    4 x 25 breast
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    4 x 30 burst SDK from blocks + cruise, working on angling up
    100 EZ

    5 x (75 DPS free w/agility paddles + :5 rest + 25 @ 100 pace ) @ 2:00
    50 EZ
    5 x (75 back kick, 12.5 UW each 25 + 25 kick @ 100 pace) @ 2:00
    50 EZ

    8 x 25 w/chute & paddles
    -- 2 breast, 2 torque drill, 4 free
    100 EZ

    4 x 50 torque drill w/paddles @ 1:10
    50 EZ
    100 scull
    100 EZ

    Total: 3620


    I did not have much energy for a hard workout today. Did what I could. My stress level is sky high with the distressed Lil Fort and it's taking a toll on me. I think I will have to take tomorrow off just to get some errands done. Among other things I have to get finger printed for an FBI check so they can make sure I'm not a child molester. However, I think today might, just might (it's not bedtime yet), be the first day since school started without tears.
    Swim Workouts
  7. Wednesday, September 25, 2013

    by , September 25th, 2013 at 04:02 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 73 Water temp 79
    Raining, dark and cloudy, humidity at 91

    Warm Up
    200 BK 50K/150DPS
    200 BR 2(25K/75DPS)
    200 Fly 2(25K/75DPS)
    200 FR 50K/100CU/50DPS
    4(2x25)IMO DPS@80%

    *Set 1*
    ---100 FR Kick/bd-fins
    2(4x25 FR Kick Fast on 15, 20, 25, 30) w/bd-fins
    ---200 BK

    *Set 2*
    3(4x50 FR on 1:10) 50s 1-3 as CU, 50/4 Swim, desc 1-4
    1/with L-agility paddles-snorkel *32, 30, 29, 28
    2/with snorkel *30, 29, 28, 27
    3/with M-agility paddles *29, 28, 27, 26
    ---200 BK

    *Set 3*
    ---200 Kick/monofin shooter, as 4(25sdk/25/bk) EZ
    4x50 kick/mf Fast on 1:20, desc 1-4 from 85%, as 25sdk/25bk
    *10/13/24, 9/12/23, 8/12/22, 8/11/21
    ---200 K as 2(50BR/bk,50dk/bk)

    *Set 4*
    10x300 FR on 4:00, 300 as 3(75CU/25DPS Fast) steady desc 1-10, w/snorkel-agility paddles-fins

    Warm Down
    4(2x25 on :15 rest) IMO EZ DPS
    200 FR SPL-9

    Seems that I require about a week to adjust from LCM to SCY, just I did previously from SCY to SCY, even though I have been training consistently throughout. Set 1 was something coach Chuck tossed out at me while I was doing a few minutes of bands on the deck, as I normally do not kick with the board. It was harder than expected, and I thought I had a break between the two rounds, but he was yelling at me to keep going so I did. The first one was about 11, and then I just went as fast as I could when he said go. Later he said I ranged from 10-12s.

    In doing Set 2, I descended with catch up freestyle drill 50s 1-3 with 50/4 being FR DPS about SPL-12/13. I switch around the equipment to make it interesting and to keep refocusing on blending technique, power, and body balance.

    Set 3 was my request so coach Chuck could get the results and split the 25s. I had been doing quality fin swimming almost daily with the longer stiffer TYR fins (compare to the shorter floppy Slim Fins I have). When I started using the Finis Monofin Shooter again last week I was able to quickly adapt over several days. Coach Chuck says my goal for underwater 25s should be at 7, so today I got down to 8, and that is a good start. We did not focus so much on the total 50 time as much as each 25. The splits are from his watch for each 25, foot to hand touch, and then total time including the open turn.

    Set 4 was just some base yardage for 2.5K OW I am doing in October 5 in Sarasota as a cycle of freestyle drill with faster 25s. The 3K will be one loop, and I plan to start the swim out about 75% and build from there.

    Updated September 26th, 2013 at 06:56 AM by fdtotten

    Swim Workouts
  8. 09.25.13 - Wednesday workout

    by , September 25th, 2013 at 03:17 PM (Pete's swim blog)
    Swam w/ Roger and Dave. Haven't complained about pool temperatures lately. That's because the boiler has been broken and the temp has been in the low 80s all summer. Unfortunately, they "fixed" the boiler a couple days ago. By "fixed" I mean solved the problem AND turned it up all the way. Monday, pool temp had actually dropped to 79. Today, it was 85 and climbing. I'll acclimate and get over it. Until then, I'll have to deal w/ slower times.


    600 Warm up

    8 x 75 - :59, :58, :57, ... :52
    50 Easy
    Made these... not too bad.

    400 IM (swim as 4 x 100 IM) - 7:00
    8 x 75 Pull - :57, :56, :55, ... :50
    50 Easy
    Made these w/ time to spare.

    400 IM (swim as 2 x 200 IM) - 7:00
    6 x 100 - 1:20, 1st 25 fly or br
    50 Easy
    Started off ok (1:12) but was struggling at the end w/ 1:17-1:18s

    400 IM - 7:00
    6 x 100 Kick - 2:15, Descend (Fly 1:45, 1:42, 1:39; Br 1:32, 1:30, 1:27)

    2 x 50 Easy fly
    2 x 50 Easy 2 arm backstroke
    100 easy free, one arm pull w/ kickboard
    100 easy br, 3 pullouts per 25

    50 Easy fly

    (4800 Total)
    Swim Workouts
  9. Wednesday, September 25, 2013 9:15-10:15am

    by , September 25th, 2013 at 02:14 PM (Fast Food Makes for Fast Swimming!)
    Today I found out there is a meet being scheduled in Moscow, ID, to "replace" the normal one not being held in Spokane this year. Something happened with the masters group, it's support, and things all fell through at the same time. Bummer! But at least one of the other workout groups was able to get something together for us. I just hope to be able to make it. Nov. 16, a least it's a noon time warmup/1:00pm start time. Now I just have to cross my fingers that I don't have to work that day. I'll find out on the Thursday prior to that, so not a lot of lead time. But I'll make the trip if I can, 3.5 hours of driving each way.

    With that in mind, and my love for swimming the 200 Fly in meets, I decided that today's swim was going to be a "distance fly" type of training day. Now by distance fly, I don't mean go out and swim 8 x 400s Fly, something That Guy would probably do. I train basically for the 500 Free and Broken 200s of Fly. Get your endurance in with a mix of fly...every lap swimmer's nightmare! At least it keeps my lane solo!


    with each swim portion, bring up the intensity so the 100 at the end is fairly fast
    500 Free
    100 Kick w/ board
    400 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board

    Main Set (80-90% effort)

    4 Rounds**:
    • 75 Fly @ 1:10 (out in ~:51-:52s)
    • 50 Fly @ :50 (~:33s)
    • 3 x 25 Fly @ :30
    • 100 EZ EZ @ 2:30

    This allows you to work your fly stroke without completely falling apart trying to swim full 200s. Get a little rest, and still be able to blast a 50 or a few 25s at the middle to end of the 200.
    **(on rounds 3 & 4 I used short fins, I know...wimpy James!...I'll get up there again soon)

    300 EZ Free Pull

    3500 Yards
  10. Week 52 - Wednesday

    by , September 25th, 2013 at 02:08 PM (After a long rest)
    I was muscularly sore this morning after lifting last night, but loosened up in the pool and by the end felt pretty good.

    I lifted last night with my son. We did a 10 minute warm-up; with him do the elliptical and me doing the vasa swim trainer. We then did our circuit training as we have previously done. My son still complained but it was definitely much less than previous workouts and at the end he said how much he enjoyed working out with me.

    The circuit was similar to previous workouts.

    3x(10xbench press, 10 seated row hands inside, 10 seated row hands outside, 10xleg extension, 10xlower back machine, 10xleg curls per leg, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside)
    5 minute vasa swim bench warm down

    Today we had a recovery workout with lots of long aerobic stuff(s)

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x100 IM on 1.30

    Main set
    3x500 swum 200 free, 100 back, 200 free on 1.20 base
    1000 swim with snorkel concentrating on kick and DPS
    8x50 on 50 swum 25 free, 25 back

    Warm down
    100 easy

    Total 4500scy

    Despite this being a long recovery day I really needed it.
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/26/2013

    by , September 25th, 2013 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:50 1:40
    1 X 150 2:45 2:30
    1 X 250 4:15 -
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 free 1:00
    #3-6-9-12: fast

    4 X 150 kick 3:30

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Two rounds. 100's-75's-50's: descend to fast 1-4
    Round 1: Pick one of the four strokes for each distance, your choice.
    Round 2: All free

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Tuesday 9/24/13

    Tuesday 9/24

    PM only LCM

    400 swim

    6x50 @ :50 swim w/ strapless paddles + snorkel
    4x100 @ 2:00 FR kick w/ board
    300 @ 4:20 swim last 25 FAST w/ fins
    6x50 @ :50 swim w/ strapless paddles + snorkel

    100 EZ

    Total: 1800

    Between coaching the college team, a high school team, and a late high school coaches meeting tonight, I only managed a short swim. I'll chalk this one up in the "recovery" column!
    Swim Workouts
  13. I don't want to share

    by , September 25th, 2013 at 07:35 AM (Mixing it up this year)
    I don't like having to share a lane with slow lap swimmers. I had 2 today but lucky for me it was not at the same time. All that does to me is makes me want to show the CCAC that they need a second lap lane. Yes I ran over them a time or two. When kicking on my back I don't have eyes in the back of my head, though my kids might think so.

    I need my own pool.

    500 free
    500 free kick w/zoomers

    200 fly 1 arm drill alt rt/lt
    200 torque drill w/paddles
    100 fly kick on back w/zoomers

    5x100@1:30 free w/snorkle holding 1:27's
    10x100@1:30 free w/paddles & bouy holding 1:20's

    5x100@1:45 free w/snorkle
    500 free kick w/zoomers

    Total 4000 yards

    Updated September 27th, 2013 at 08:46 AM by Donna

    Swim Workouts
  14. Tuesday, September 27, 2013

    by , September 25th, 2013 at 07:30 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74 Water temp 81
    Partly cloudy, humidity at 71%

    Warm Up
    400 REV IM
    4x25 Fly on 5 bobs, DPS
    4x25 BK on 5 bobs, DPS
    4x25 BR on 5 bobs, DPS
    4x25 FR on 5 bobs, DPS

    *Set 1*
    3(4x50 FR on 1:20) desc 1-4
    *33-32-31-30 FR CU w/snorkel
    *30-29-28-27 FR w/snorkel
    *28-27-27-26 FR CU w/fins
    ---200 BK

    *Set 2*
    6x150 FR on 2:20 w/snorkel, agility paddles,buoy-tube, build by 50 1-3
    *1:50, 1:46, 1:42, 1:45, 1:42, 1:41
    ---200 DK/bk

    *Set 3*
    8x50 K/mf on :50 (25 SDK bc-0, 25 DK/bk) *32-26
    4x100 FR-CU w/f-sn on 1:30, 59-57
    400 FR^ w/f-sn-ap) on 6:00, 400 as 4(75 CU/25 FAST) *4:20, 4:17

    Warm Down
    200 IM EZ DPS
    2x50 FR SPL-9
    4x25 FR SPL-9

    First week of all SCY swimming, and still becoming adjusted. The water is on the warm side due to all the daily heavy thunderstorms the last 10 days. Will be doing a 3K OW swim October 5th in Sarasota, and then a SCM meet in Sarasota early November.

    Updated September 25th, 2013 at 09:03 PM by fdtotten

    Swim Workouts
  15. Workout 09/24/13: evening

    by , September 24th, 2013 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    Went for another job before exchange student one's soccer game yesterday, 2.17 miles in 28 minutes. Felt a little tightness across my left knee to start, but it eased up and I felt pretty good. Still no major residual leg fatigue or soreness the next day, so my plan is to keep up with jogging every four days.

    Got into the pool tonight after supper for Masters swim. Just me and GregJS again tonight for:

    300 Swim/200 pull/100 kick (did 250 pull)

    12 x 100 on :15 sr (did 15 on 1:30)
    - 75 swim, 25 kick no board

    5 minutes extra here, so we did some pulling with buoy:
    I did 350 (Greg rocked out 300)

    10 x 50 on 1:00
    - 25 Kick/25 swim
    1-6 = FAST
    7-10 = EZ (warmdown)
    (Masters/Rec/3000 yds/60 min)

    It was great to get back into the water tonight. We were cranking along with the main set, and used the extra time to get some pulling in. My plan is to get wet again on Friday and Saturday.
    Swim Workouts
  16. Channeling Chowmi, Tues., Sept. 24

    by , September 24th, 2013 at 04:17 PM (The FAF AFAP Digest)

    RC/scap, 15 min
    core, 15 min
    spin, 40 min


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    10 x 25 shooter w/fins @ :40
    100 EZ

    Main sets:

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

    Chowmi Set:
    4 x (50 AFAP from the blocks + 150 EZ) @ 5:00, one of each stroke
    back = 28 high
    breast = 35 flat
    fly = 27 low (terrible breakouts)
    free = 26 low

    I was rolling on the 59+, but I am still pretty darn happy with these times. I am going to have to do more off the blocks breakout work in fly. I think I need to angle upward more quickly than I currently do. I don't seem to sense the water very well.

    100 EZ

    3 x (AFAP broken 100s w/fins + 200 EZ)
    -- back (hold 11-12), IM (11/12/14/12), dolphin kick (11-12s)
    -- I started bonking on these from lack of food and lack of sleep

    Total: 3000


    Not much yardage today, but 650 of it was AFAP.

    Interesting article on Cross Fit. Yep, I agree.

    Updated September 24th, 2013 at 09:08 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/25/2013

    by , September 24th, 2013 at 02:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 X 50 swim

    4 X 250 IM 4:30
    #1:100 fly, 2:100 back, 3: 100 breast, 4: 100 free

    4 X 50 descend 1:00
    1 X 200 3:00
    Four rounds freestyle, swim or pull.
    Descend 200's 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. 09.24.13 - Tuesday workout

    by , September 24th, 2013 at 11:03 AM (Pete's swim blog)
    Swam w/ Dave and Carole @ Dublin park.


    600 Warm up

    3 Rounds of (Fly/Bk/Br by round)
    * 12x Stroke/Pull/Kick - 1:15
    * 100 Easy
    Did the bk/pull/bk kick w/o a drag suit.

    4 x 50 Drill - 1:00
    12 x 25 Pull - :30
    12 x 50 - :50, odds kick/stroke; evens free

    200 Cool down

    (4900 Total)
    Swim Workouts
  19. Week 52 - Tuesday

    by , September 24th, 2013 at 08:25 AM (After a long rest)
    It was hard getting up this morning. We had some drama last night with my son related to us finding out he had not turned in some homework and now has detention later this week. That part was fine but his continued refusal to do the makeup homework caused a massive argument between him and my wife. She believes he should do the homework, he believes he has accepted the punishment and as such should not have to do the homework. On one hand I like his logic but on the other he needs to do his homework. We have so much drama over his stubbornness. I don't know where he gets it from. Anyhow back to the swimming, I could have done with an extra hour in bed but powered through and hauled mself out of bed and headed to the pool. Today's workout was tough but I was under instructions to ease off on intensity and just make the times and that's what I did.

    Warm up
    6x200 on 2.45 swum 150 free, 50 back
    10x50 streamline kick with snorkel on 50

    Main set
    8x150 on 1.45
    100 easy
    4x(200 free on 2.15, 4x50 back on 45)

    Warm down
    100 easy

    Total 4700scy

    I ended up getting about 7 seconds rest on the 150s. On the 200s I swam with no equipment on the first two and then put my paddles on the last 2 and focused on long strokes, strong kick and breathing and went 2.08, 2.05, 2.03, 2.01. I had quite a lot left in the tank and resisted the urge to go for it and by the end I actually felt quite good.
    Swim Workouts
  20. Work the 100's a good one for me

    by , September 24th, 2013 at 08:05 AM (Mixing it up this year)
    This was mostly easy but had a great set for me to build up my 100's.

    500 free
    500 free kick w/zoomers

    4 times thru
    100@2:00 Free FAST went 1:20, 1:18, 1:16, 1:15
    200@4:00 Free EZ recovery held 3:09's

    5x100@1:45 free w/paddles & snorkle maintain a 6 beat kick held went 1:28, 1:28, 1:27, 1:26, 1:24
    200 breast kick
    100 free kick
    5x100 free EZ

    Total 3500 yards
    Swim Workouts