View RSS Feed

Swim Workouts

  1. Monday, July 15, 2013 6:30-8:30pm Recovery Day

    by , July 16th, 2013 at 01:35 AM (Fast Food Makes for Fast Swimming!)
    The day after that grueling Day 3 of my meet, and thankfully John was giving a recovery workout like he usually does after a meet. I'm going to begin tapering for my "final hurrah" with the team in 2 weeks anyway.

    1000 Free
    1000 Kick w/ fins (kick 'n chat) - I did 50 Free w/ short fins/50 SDK w/ short fins on my back instead
    1000 Free Pull
    (3000/3000)

    16 x 50 @ 1:15 (4 of each stroke) (Drill/Build/Drill/Fast)
    I only went fast on the Fly, after that I found my spot at the back of the lane and was the caboose for the rest of workout.
    (800/3800)

    8 x 50 @ 2:00 Odds V-Sit scull, Evens Front Scull
    (400/4200)

    12 x 50 Free Build, or EZ as I did @ 1:15
    (600/4800)

    100 EZ and out
    ------------------------

    4900 LC Meters


    Probably going to skip tomorrow's workout. I'll still go for the awards ceremony from the meet at the beginning of practice, but go home after that.
  2. Workout 07/15/13: evening

    by , July 15th, 2013 at 11:34 PM (Maple Syrup with a Side of Chlorine)
    Well, I made it back into the water today for a recovery swim, after racing 12.4 miles OW in the past two weeks - you can ready my Peaks to Portland blog here. Had a great weekend in Maine, and was not overly tired for work this morning. Got in the water before supper:

    200 Fr/200 Bk/200 IM drill

    Kick-Swim-Pull with snorkle (board/Agility paddles/buoy)
    050 100 150
    100 200 300
    050 100 150

    100 easy and out
    (Solo/Rec/1900 yds/35 min)
    ----------------------------

    Recovery. In order to get two weekends off in a row, I needed to swap so I will be working Wed->Tues, maybe covering in Rutland again next Wed, meeting at corporate next Thurs, then my regular weekend next week. Swimming will be sparse, but I'll do my best to get in as much as possible to keep moving with Betsy Owens in 4 weeks. Should be an intersting experiment! Haha
    Categories
    Swim Workouts
  3. 07.15.13 - Monday workout... catching up on blogging

    by , July 15th, 2013 at 07:41 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Meredith and Carlile. Long swimming weekend. Thursday was our district dive meet. Since my daughter dives in the under 10 category, it wasn't too bad. We were done early and headed home before the older divers did their 3 meter competition. Friday and Saturday was the district swim meet. This wasn't so bad. It was held 50 miles away in Guntersville, AL. I got in about 4500 yards in the morning and then headed off w/ the kids for warmups. My younger son had a decent meet. He started off as a backstroker but seems to be embracing his breaststroker genes finally. He was just a couple seconds off state qualifying times (for breaststroke) and still has a year left in his age group. The highlight of his meet was that I brought my laptop to do work. He talked me into letting him play Starcraft II on it all weekend. My daughter had a tough meet. She dq'd the breaststroke (dolphin kicked too many times off the dive) and regressed on freestyle. I don't worry about it too much though. She's a natural diver and has a strong dolphin kick. She's almost always the first one to 12.5 yards. Once she gets a stronger stroke, she is going to be very competitive. My older son had a great meet in a slow pool. He dropped lots of time and has gone from the guy who is always last to somewhat competitive. What's more, he seems to want to swim w/ me in the winter and can't wait for next year to start.

    I tried to swim Saturday morning but the annual city meet was going on. Sunday I got away for a pick-up soccer match. Running didn't hurt nearly as bad as it did last week. Still need to watch my back pain a little though. Meredith joined us for an hour this morning and then did lifeguard duty. When my leg cramped up on the 400 IM kick, she did NOT jump in to rescue me. I had to one arm swim to the shallow end and save myself . Cramps were probably from dehydration and soccer last night.

    SCY

    600 Warm up

    6 x 50 - :45
    rest
    8 Rounds of:
    * 100 Pull - 1:10 (1:05s, raced Dave for a :58 on the last one)
    * 50 Kick - 1:10
    * 50 Pull - :50
    * 50 Kick - 1:10
    50 Easy

    400 IM Kick (only made 350 before cramping)

    6 Rounds of:
    * 100 Free - 1:30
    * 50 Kick - 1:00

    *** Out of time ***

    (4250 Total)
    Categories
    Swim Workouts
  4. Monday, July 15, 2013

    by , July 15th, 2013 at 07:06 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up SCY
    400 FR as 50CU/50Swim
    4x300 FR on 1:00, 300 as 100K/50RA-50LA/100CU w/snorkel
    300 BR as 6(25K/25Swim) w/snorkel

    *Set 1*
    4x100 FR on :30 rest as 50CU/50 Strong SPL-26/27
    2x50 BK on 1:00 *40
    4x100 FR on :30 rest w/agility paddles-buoy-tube, *1:16-1:12
    2x50 BK on 1:00 *39
    8x100 FR on :30 rest as 50CU/50 Strong SPL-22 w/fins
    2x50 BK on 1:00 *38
    4x100 FR on 1:00 rest desc 1-4, *1:12-1:07
    ---100 BR Kick

    *Set 2*
    5(5x50 on 1:00, 2:00 rest)
    Rounds 1-3-5 FR as 25CU/25Build w/fins-snorkel
    Rounds 2-4 Fly w/fins
    ---200 BK

    *Set 3*
    4x200 FR on 1:00 rest as 4(20 meters fast/80 smooth)
    ---100 BK

    *Set 4*
    4x50s FR as #1-3 timed off blocks, #2-4 EZ swim
    *28.02, 28.97

    Warm Down
    2x100 FR SPL 26
    1x100 BK

    Comments
    As the workout progressed towards the end to Set 2 I was still moving along well, however I could sense my kicking power and hand feel for the water beginning to fade. Set 3 was fun, but I was quite tired at the end (more warm-down was needed in retrospect), and getting on the blocks for Set 4 I could feel my joints aching.

    The first fast 50 I was too long underwater before the breakout, and then as I tried to build the last 25 my stroke felt ragged and less than powerful. At that point I should have just mentally prepared for the second fast 50 as a strong, long, and smooth effort no matter what the time. Instead I tried to power my way to a faster time resulting in a unnatural tempo, and so it felt worse than awful. I can be such a mental case with lack of self-confidence, even though I know that I always swim more relaxed and effectively with a 85-90% smooth controlled effort compared to max effort from the start.
    Categories
    Swim Workouts
  5. July 13-15

    by , July 15th, 2013 at 06:28 PM (The FAF AFAP Digest)
    Saturday:

    Bike, 70 minutes

    Sunday:

    off

    Monday:

    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles
    8 x 50 fly drills @ :15 RI
    12 x 25 shooters w/fins @ :40-:45
    100 EZ
    10 x 50 DPS free w/agility paddles @ 1:00
    50 EZ
    5 x 50 breast dolphin, work on head position @ 1:10
    100 EZ

    Total: 2500


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

    I was dry for 3 days, just super busy. I'm also really exhausted from getting up at the crack of dawn to drive to MD for the Region 3 track champs. Lil Fort was off her best times (prolly due to heat and her own busyness), but qualified for nationals -- first in the 3000 and second in the 1500 (top 5 advance). Nationals is a horrible time for us, literally days after we move. But it's fairly close (NC) and we can't go next year (vacation conflict), so we decided we'd take her. I wish it was in Maine!

    I was so beat that I just did a technique workout today. Hopefully, I'll have more pep tomorrow. The next two weeks will also be crushingly busy, so I fear that I will fall further out of shape. I read Mark Kutz's admonition to not let that happen in Swimmer. Hopefully, I won't be moving again for a long long time.

    I was really happy with my SCY rankings (well, maybe not that 100 free where I missed the wall!). I was also very psyched that the two mixed medley relays that I swam with Teen Fort and other Patriot Masters studs were both #1.

    2013 Short Course Yards

    (Preliminary Listing)
    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 51 GMUP Potomac Valley 24.67
    7 W50-54 100 Free Leslie C Livingston 51 GMUP Potomac Valley 58.43
    1 W50-54 50 Back Leslie C Livingston 51 GMUP Potomac Valley 27.04
    1 W50-54 100 Back Leslie C Livingston 51 GMUP Potomac Valley 1:01.30
    2 W50-54 50 Breast Leslie C Livingston 51 GMUP Potomac Valley 32.80
    2 W50-54 100 Breast Leslie C Livingston 51 GMUP Potomac Valley 1:15.00
    1 W50-54 50 Fly Leslie C Livingston 51 GMUP Potomac Valley 25.70
    3 W50-54 100 Fly Leslie C Livingston 51 GMUP Potomac Valley 1:00.81
    1 W50-54 100 IM Leslie C Livingston 51 GMUP Potomac Valley 1:02.35


    400 Medley Relay SCY Mixed 18+ (2013)

    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Stuart J Williams (32)
    Chris T Lee (24)
    3:57.24

    200 Medley Relay SCY Mixed 18+ (2013)


    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Ben Tuben (23)
    Stuart J Williams (32)
    1:42.59


    Categories
    Swim Workouts , Spinning
  6. Week 42 - Monday

    by , July 15th, 2013 at 02:51 PM (After a long rest)
    I had a restless nights sleep but to my pleasant surprise work up feeling pretty good. After reading James Adams USAS meet description I all of sudden realised that no matter how hard practice was today relative to how he must have felt yesterday my workout was going to feel great. I carried this feeling into the workout and had a decent practice today. The pool was setup for long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    4x(200 free pull with paddles on 3mins descend 1-4, 100 kick AFAP on 2.30)
    4x(100 free pull with paddles on 1.30 descend 1-4, 50 kick on 1.30 kick AFAP on 1.30)
    2x400 free breathing 3 down, and 5 back on 1.20 base
    2x200 free breathing 3 down and 5 back on 1.20 base

    Total 3700 meters

    The 200's I descended nicely going 2.22, 2.18, 2.14, 2.10, and held 1.35's on the kick(which kicked my butt). The 100's I descended well going 1.07, 1.05, 1.04, 1.03 and 50's kick I went 45's. The rest of the workout was swum aerobically with little effort and just making the send offs.

    Up until this weekend I planned on swimming/training through south central zones this next weekend but after seeing some of the best masters times of some of the guys entered in my age group I plan to go pretty easy the rest of this week and hope to have some fast races this weekend. I will still keep my distance up since my primary goal this summer was to build a nice base in LCM for next year. My hope is that by backing off on the intensity this week I can swim relatively quick in some of the events at the weekend.
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/16/2013

    by , July 15th, 2013 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 200 3:30 3:20
    1 X 300 5:00 FAST
    Two rounds. Round 1 intervals left, 2 right

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:15

    9 X 100 choice 2:30
    #3-6-9 are fast

    4 X 250 4:00
    Swim or pull.
    200 cruise/50 fast
    Swim #4 is your warm down

    4600M
    Categories
    Swim Workouts
  8. Mon July 15th 2013 LCM

    by , July 15th, 2013 at 01:10 PM (Ande's Swimming Blog)
    Mon July 15th 2013 LCM

    I updated my splits from Rockwall
    swam mon tue, wed, & Sat
    missed Thu & Fri (had to make an emergency trip to Lubbock)
    Lifted Several times last week,
    I've begun a new weight program to get as strong as possible for Nationals

    Whitey Coached LCM
    6:00 - 7:30 dove in around 6:06
    Swam with Todd & Dakota


    Warm up
    went 600

    Main Set
    Drop Down Set 50's
    Start at 1:00 drop 1 sec each round
    dropped out at 38

    assigned 600 with fins
    did 6 x 10 SDKs (15 meter easy speed sprints)

    assigned 10 x 100 odds on 1:20 evens on 1:30
    did 10 x 15 meter sprint (15 meters easy )

    Next Meets:


    did not enter zones
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    Entered Nationals, have not gotten air tix or hotel yet
    Nat's might conflect with my dau's dorm move in Lubbock


    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  9. Sunday 7/14/13

    Sunday 7/14

    "Meet Day #3"

    AM only LCM

    1000 assorted warm-up of swimming/kicking/drilling/pace

    200 FR - 2:09.39 (1:02.53/1:06.86)

    400 EZ
    200 BR kick/drill

    200 BR - 2:42.65 (1:19.02/1:23.63)

    600 EZ

    Total: 2600
    Categories
    Swim Workouts
  10. Getting fast today

    by , July 15th, 2013 at 08:37 AM (Mixing it up this year)
    I don't know if it was 2 days off or just a good day but my times were fast today.

    I do need a massage badly and I have one scheduled on Thursday and then Friday I am off to help work as admin at the GA 14 & under state championship meet. Hopefully I should be able to get in and swim on Friday and Saturday morning with the older kids from GCAT.

    500 free
    500 Free kick w/zoomers

    5x100@1:45 free w/strapless paddles & bouy went 1:37, 1:36, 1:35, 1:34, 1:33 the perfect descend I just tend to do this naturally
    200 breast kick EZ
    5x100@1:45 free w/strapless paddles & bouy went 1:33, 1:32, 1:31, 1:29, 1:28 the 1:28 is the fastest I have ever gone in practice and with the smaller paddles no less
    200 breast kick EZ

    400 free maintain a steady 6 beat kick w/snorkle
    200 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  11. Starlight Invitational (USAS) Meet Wrap-up - LCMeters

    by , July 15th, 2013 at 12:15 AM (Fast Food Makes for Fast Swimming!)
    Friday night:

    400 IM 5:29.75
    32.8/36.8
    45/43.5
    48/49
    37/34
    I felt good overall in this race. I did absolutely ZERO warmup prior to this as I missed the general warmup due to work, and it was way too cold and windy for me to even think about getting in the deep tank to get wet prior to the race, so I did it cold turkey and was happy with it. 10 seconds faster than a month ago when I was sick, and about 4 seconds away from last year I think.

    100 Free 1:02.67
    I felt good on the first 50, breathing to my right side, and was hanging with the guy to my breathing side. After the turn I came off the wall, took a breath to the other direction, and could only see whitewater all the way across the lanes. Nothing like being seeded with a time from when I was 24 years old or so. (57.mid) I was still happy with the swim. My legs were a bit tired at the last 20 or so meters.


    Saturday:

    My day off from work...I slept in till almost 8:00am before my eyes first popped open. Amazing!!

    Started off with a coaches relay, where I was the flyer in a 200 Medley relay. It was a lot of fun. Felt a lot more like a masters meet than anything else. The kids and parents from all teams all around the pool were cheering loud. It was almost deafening...at an OUTDOOR facility!! I checked my split from watching the video and was a 29.6 LCM 50 Fly. Not too bad.

    The Relay:
    https://www.facebook.com/photo.php?v...type=2&theater

    I then went home for about 3 hours, since I didn't have to race again till after 6:00pm.

    400 Free - 4:50.24
    32.7 / 36.3
    37.1 / 36.8
    37.0 / 37.0
    37.2 / 35.7
    Not too bad of a race. I hung in there well, and wished I could've flipped and kept going for my 800 race...

    100 Fly - 1:08.52
    31.4/ 37.1
    Felt great going out...then I broke down on the 2nd 50. Work work work and lots of swimming makes you tired.

    800 Free - 10:02.22
    1:09.5 / 1:16.5
    1:17.5 / 1:17.2
    1:16.7 / 1:16.5
    1:15.2 / 1:12.9
    I had to pace myself and not let myself run with the big guys in the heat. I knew I wasn't capable of staying with them. After a couple hundred, I set my eyes on a kid two lanes over who was slightly ahead of me. He was watching me as well I found out after the race. I pulled up next to him within the 3rd and 4th 100s. On the 5th 100, I decided I was going to win this "race" with the boy, and dropped the hammer here and kept the gas pedal down. Yeah, it hurt, but I managed to keep going. I really had to go on the last 200 though to keep ahead of him. I managed to do it though.
    Finished this event just before 10:00pm...and off to bed later


    Sunday:

    4:25am - woke up for work
    5:00am - work work work, lots of cherries, and a few mechanical breakdowns. Little bit of chain grease, and a bit of cold 34 degree water drenching me at times as well.
    3:30pm - outta there...off to the meet.
    4:30pmish - 50 Free
    5:00pmish - 200 Fly
    5:04pmish - 1500 Free
    5:30pm, chowing on a $1.00 cheeseburger "last call" blowout special from the grill at the meet. Can't pass that up!

    50 Free - 28.72
    Whatever...my #1 voted worst event ever...even worse than the 200 LCM Back!
    Only did 4 breaths, which was tough.

    200 Fly - 2:35.36
    32.7 / 38.9
    41.9 / 42.6
    I was feeling a bit iffy prior to this race...still feeling the effects of work all day, plus the 50 Free a half hour earlier. I tried to conserve a bit of energy, as much as you can in a 200 Fly.
    I had about a minute to huff and puff while waiting for a couple stragglers in my heat to finish up, plus the calling up of the next heat: my 1500 heat

    I moved over 1 lane, and just did an in-water start for the 1500. Bad things could've happened had I tried to jump out of the pool and climb up on the blocks.
    1500 Free - 19:52.xx
    36.5 / 39.8
    40.5 / 40.5
    40.2 / 40.3
    40.0 / 39.8
    40.4 / 40.6
    -----------
    40.8 / 40.3
    40.7 / 40.5
    40.6 / 40.6
    40.4 / 39.9
    39.7 / 39.7
    -----------
    40.0 / 39.6
    39.8 / 39.5
    39.7 / 39.6
    39.8 / 39.5
    39.7 / 37.2

    I managed to use the first 400-500 as a cooldown/warmup. The 2nd, 3rd and 4th 50s of the race felt the worst. After that, all the bad things started going away. I was a bit behind in the race, and had some catching up to do. One kid was a couple lanes over and about 3 bodylengths ahead of me. I worked for about 6-700 to finally catch and pass him, then I set my sights on the boy next to me. He was going out of the flags as I was coming into the flags at the turns. I figured I'd have a shot to catch him, so powered my kick up a bit and pulled a little harder. This was with about 600 to go or so. I reeled him in over the next 300 meters or so, and with 5 lengths to go, I decided it was now or never to try to catch him. I pulled even with him and passed him going into the 1400 turn, but knew it wasn't over yet. He was young and gave chase. The final 100 hurt, especially the final 50, but I wasn't going to get beat either!!

    That deadly double was probably one of the worst I've ever done...and probably wouldn't wish it on anyone...except for the coach of the Animal Lane workouts...he'd probably like it.
  12. Saturday, July 13, 2013

    by , July 13th, 2013 at 10:23 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Partly cloudy, humidity at 93%

    Warm Up
    400 FR as 50CU/50Swim

    *Set 1*
    1200 FR as 4(100K, 50RA/50LA, 100 CU) w/snorkel

    *Set 2*
    12x100 FR on HR rest w/long fins-bolster paddles
    Each 100 as 75CU/25Fast BC-1

    *Set 3*
    4x200 FR on 3:00 w/agility paddles-tube-buoy, desc 1-4 *2:14-2:08
    4x50 FR on :50 w/same desc 1-4, *33-28

    Warm Down
    Pack up gear quickly, get dressed, run through the pouring rain to my car

    Comments
    Four consecutive days the thunderstorms and lightning have abruptly ended my swim sessions. But the good news is that I have been able to consistently continue my training so far this July, unlike my recent several summers. This morning the entire LCM pool was full with GCST and its satellite programs, so I elected to swim in the SCY/diving pool with my own lane.

    Thursday was an active rest session of 2000 EZ meters, and Friday I was at 2800 meters when the guards sounded the horn, but did manage to complete 1:04 and 1:03 100 meter FR swims, as part of a 10x100 FR on 2:00 with odd numbered 100s EZ drill, and even number 100s Fast descending 1-5.

    At this point I hope my OW endurance base is still there, but I can feel my speed is improving. I am looking to test it out early August in Clearwater, and then at several SCM meets this fall leading up to the Rowdy Gaines meet in Orlando. Of course I still love to swim OW and plan to swim again in Sarasota in October.

    Updated July 13th, 2013 at 11:44 PM by fdtotten

    Categories
    Swim Workouts
  13. Week 41 - Saturday

    by , July 13th, 2013 at 05:27 PM (After a long rest)
    I woke up feeling good today. My coach was at an age group meet so we had a stand in coach. The workout was not that long but was really tough.

    400 free with snorkel
    3x(200 free on 2.40, 2x50 catchup on 45)
    16x50 kick on 50
    3x(100 fast on 3mins, 50 easy on 1min, 75 fast on 2min, 50 easy on 1min, 50 fast on 1 min, 25 easy on 1min, 25 fast on 1min)
    300 easy

    Total 3600 yards

    I found the kick set hard today but I pushed through it and held 40s. On the main set of fast/easy I went, 54,40,25,12 on round1, 54,40,26,12 on round 2 and 55,40,26,12 on the final round. I did not feel great on this set and had trouble with nearly every turn. I seemed to either be way too far from he wall or to close. The times were fine, but I definately made hard work of these swims with my turns. Yet another thing to work on I guess.
    Categories
    Swim Workouts
  14. Saturday 7/13/13

    Saturday 7/13

    "Meet Day #2"

    AM only LCM

    500 swim
    4x75 @ :10 rest k/dr/bld
    2x100 @ 1:40 AE
    200 EZ

    100 FR - 58.45

    400 EZ
    400 assorted warm-up

    100 BR - 1:13.20

    700 EZ

    Total: 2900
    Categories
    Swim Workouts
  15. Friday 7/12/13

    Friday 7/12

    "Meet Day #1"

    AM and PM LCM

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.

    Practiced a few dives and 15M sprints

    200 EZ

    Total: 1200

    PM swim:

    600 (100 swim/50 kick)
    4x75 @ :10 rest k/dr/sw
    2x
    100 @ 1:30 STRONG
    50 drill
    300 EZ

    50 FR - 26.05

    550 EZ

    Total: 2100
    Categories
    Swim Workouts
  16. Week 41 - Friday

    by , July 12th, 2013 at 08:19 PM (After a long rest)
    I woke up still feeling tired but once i got giing today i felt much better. I always seem to struggle when we go from warmup straight into a tough transition set. Today was no exception, however i find that if i can get through the transition set i typically have a better workout and it almost feels kike i am swimming downhill the rest of the workout. By the end today i felt pretty good. The pool was setup for short course today and my coach had to leave early for a meet so the last set was a long aerobic set.

    400 free with snorkel
    7x50 catchup on 45
    3x(200 free on 2.30, 100 kick on 1.45)
    10x50 free on 35
    100 easy
    100 AFAP ON 2mins
    2x50 AFAP on 2mins
    100 easy
    20x100 free on 1.20 holding sub 1.05s

    Total 4850

    I went 2.05s on the 200s and 1.25s on the kick transition set. These really hurt! On the 10x50 i held 30s which was awesome since i got 10 seconds less rest than last night. The AFAP 100 i went 54 and the 50s i went 25s. The 20x100s i held 1.03s. I actually felt better on the last 5 than the first 5.

    I have south central zones next week and i have some fast guys entered in my age group and i am excited to get to race despite not resting for the meet.
    Categories
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/15/2013

    by , July 12th, 2013 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:45 1:40
    1 X 300 5:00 5:00 NS
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Descend the 300's 1-3.

    SCY
    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 x 50 kick 1:00
    1 X 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 1:00
    Four rounds, 1 of each stroke IM order.

    WARM DOWN: 4 X 50 easy

    4100M/Y
    Categories
    Swim Workouts
  18. Shoulders and neck hurting today

    by , July 12th, 2013 at 09:11 AM (Mixing it up this year)
    As normal I don't let a little hurt stop me. I was going to just swim easy but then again I don't always do as I think.

    500 free
    500 free kick w/zoomers

    400@7:00 Free w/paddles & bouy in 6:51
    3x200@3:30 Free w/paddles & bouy went 3:27, 3:21, 3:15
    8x100@1:45 Free w/paddles & bouy went 1:39, 1:37, 1:36, 1:36, 1:35, 1:35, 1:33, 1:31

    200 Free EZ
    300 Free kick w/zoomers
    4x50 Free w/zoomers dolphin kickouts to >15m

    Total 3500 meters
    Categories
    Swim Workouts
  19. Friday, July 11, 2013 6:30-8:00pm and Meet Preview

    by , July 12th, 2013 at 01:15 AM (Fast Food Makes for Fast Swimming!)
    Tonight the team just did a splash around workout. About 3000 LCM total. The only thing I did that was intense was the initial 800 Free of the warmup. I always like to get out and bash through this opening freestyle, for some reason it feels good. After that I tried not to hit triple digits with my heartrate the rest of the workout. Very very easy with little to no effort. The kids couldn't figure out why I was going at the back of the lane. They'll learn one of these days.

    I'm entered with my best times in the SWIMS database (which goes back to about 2000), most of which are from when I was 24 years old, but a few of them are from the past couple summers. I'm swimming 'close enough' to these times, but some may be unachievable. No worries here.

    My events:

    Friday: (will work an 8-10 hour day prior)

    Event 4 Boys 15 & Over 400 LC Meter IM
    Name Age Team Seed Time
    1 Alpaugh, Spencer T 18 BISC-PN 4:42.32 _____
    2 Wunderlich, Camden D 16 Golds-PN 4:48.82 _____
    3 Emerick, Max J 16 Golds-PN 5:04.22 _____
    4 Gifford, Ryan R 18 Golds-PN 5:06.85 _____
    5 Willers, Noah P 15 VAST-PN 5:10.60 _____
    6 Tonsmann, Marcus W 17 BISC-PN 5:13.37 _____
    7 Adams, James A 35 VS-IE 5:15.96 _____
    8 Alpaugh, Samuel C 15 BISC-PN 5:22.95 _____
    9 Waite, CJ J 15 BISC-PN 5:36.08 _____
    10 Bergstrom, Henry J 15 VS-IE 5:39.52 _____

    Event 20 Boys 15 & Over 100 LC Meter Freestyle
    Name Age Team Seed Time
    1 Hoag, Sam R 15 VAST-PN 27.83 _____
    2 Weiner, Brendan A 19 BISC-PN 54.70 _____
    3 Sumnicht, Andrew J 21 SWAT-IE 55.75 _____
    4 Emerick, Max J 16 Golds-PN 56.25 _____
    5 Bocchi, Joseph P 18 PSA-PN 56.93 _____
    6 Adams, James A 35 VS-IE 57.54 _____
    7 Gifford, Ryan R 18 Golds-PN 58.08 _____
    8 Wunderlich, Camden D 16 Golds-PN 58.36 _____
    9 Tonsmann, Marcus W 17 BISC-PN 59.28 _____
    10 Alpaugh, Spencer T 18 BISC-PN 1:00.10 _____

    Saturday: (Day off from work)

    ***Will be participating in the unsanctioned unofficial coaches relay on Saturday. The team raised over $30,000 in the swim-a-thon this year, and the coaches were "forced" into swimming at the meet this summer in a relay. There are 4 female coaches and two male coaches on the team. They decided to make a men's and women's team. The men recruited another swimming dad, and also myself. John told me they'd have to "handicap" me to make it fair though. I came up with the idea to swim in jeans and a t-shirt. It'll be fun. We're also doing a 200 medley relay, so I'm going to be doing a 50 Fly in jeans and shirt. Even more fun. I think I'll go for the bellyflop entry off the start as well.

    Event 66 Boys 15 & Over 400 LC Meter Freestyle
    Name Age Team Seed Time
    1 Wunderlich, Camden D 16 Golds-PN 4:23.56 _____
    2 Gifford, Ryan R 18 Golds-PN 4:26.58 _____
    3 Tonsmann, Marcus W 17 BISC-PN 4:30.09 _____
    4 Willers, Noah P 15 VAST-PN 4:32.67 _____
    5 Adams, James A 35 VS-IE 4:36.64 _____
    6 Bergstrom, Henry J 15 VS-IE 4:50.53 _____
    7 Hoag, Sam R 15 VAST-PN 4:56.03 _____
    8 Portzer, Kelton A 17 PSA-PN 5:00.41 _____
    9 Waite, CJ J 15 BISC-PN 5:01.18 _____
    10 Hofferth, Elliott H 15 TAC-PN 5:02.04 _____

    Event 74 Boys 15 & Over 100 LC Meter Butterfly
    Name Age Team Seed Time
    1 Emerick, Max J 16 Golds-PN 1:02.36 _____
    2 Tonsmann, Marcus W 17 BISC-PN 1:03.05 _____
    3 Adams, James A 35 VS-IE 1:03.13 _____
    4 Wunderlich, Camden D 16 Golds-PN 1:03.25 _____
    5 Willers, Noah P 15 VAST-PN 1:03.95 _____
    6 Alpaugh, Spencer T 18 BISC-PN 1:04.66 _____
    7 Bergstrom, Henry J 15 VS-IE 1:07.24 _____
    8 Halsey, Connor B 15 LCN-IE 1:10.56 _____
    9 Hofferth, Elliott H 15 TAC-PN 1:11.14 _____
    10 Comeau, Adam C 17 BISC-PN 1:11.41 _____

    Event 80 Mixed 15 & Over 800 LC Meter Freestyle
    Name Age Team Seed Time
    1 Weiner, Brendan A M19 BISC-PN 8:39.39 _____
    2 Alpaugh, Spencer T M18 BISC-PN 8:45.71 _____
    3 Gifford, Ryan R M18 Golds-PN 9:08.15 _____
    4 Sterner, Kay E W18 BISC-PN 9:41.54 _____
    5 Adams, James A M35 VS-IE 9:43.74 _____
    6 Rosen, Candice T W15 BISC-PN 9:44.96 _____
    7 Mergel, Mackenzie W15 VAST-PN 10:01.08 _____
    8 Alpaugh, Samuel C M15 BISC-PN 10:20.53 _____
    9 Bell, McKenzie A W15 BISC-PN 10:25.59 _____
    10 Speirs, Felicity M W16 Storm-PN 10:33.33 _____

    Sunday: (will have an unknown amount of hours workday - probably 8+)

    Event 116 Boys 15 & Over 200 LC Meter Freestyle - probably will have to scratch it
    Name Age Team Seed Time
    1 Weiner, Brendan A 19 BISC-PN 1:56.19 _____
    2 Emerick, Max J 16 Golds-PN 2:03.55 _____
    3 Wunderlich, Camden D 16 Golds-PN 2:04.48 _____
    4 Alpaugh, Spencer T 18 BISC-PN 2:07.21 _____
    5 Gifford, Ryan R 18 Golds-PN 2:07.75 _____
    6 Willers, Noah P 15 VAST-PN 2:08.25 _____
    7 Tonsmann, Marcus W 17 BISC-PN 2:08.27 _____
    8 Adams, James A 35 VS-IE 2:08.27 _____
    9 Goodwin, Joshua N 15 TOSC-PN 2:12.48 _____
    10 Bocchi, Joseph P 18 PSA-PN 2:13.69 _____

    Event 128 Boys 15 & Over 50 LC Meter Freestyle
    Name Age Team Seed Time
    1 Bocchi, Joseph P 18 PSA-PN 13.63 _____
    2 Sumnicht, Andrew J 21 SWAT-IE 25.51 _____
    3 Weiner, Brendan A 19 BISC-PN 25.55 _____
    4 Emerick, Max J 16 Golds-PN 25.98 _____
    5 Adams, James A 35 VS-IE 26.27 _____
    6 Gifford, Ryan R 18 Golds-PN 26.41 _____
    7 Tonsmann, Marcus W 17 BISC-PN 26.97 _____
    8 VanHoof, Bennon D 18 RFST-PN 27.00 _____
    9 Wunderlich, Camden D 16 Golds-PN 27.10 _____
    10 Goodwin, Joshua N 15 TOSC-PN 27.28 _____

    Event 132 Boys 15 & Over 200 LC Meter Butterfly
    Name Age Team Seed Time
    1 Weiner, Brendan A 19 BISC-PN 2:14.97 _____
    2 Willers, Noah P 15 VAST-PN 2:22.15 _____
    3 Tonsmann, Marcus W 17 BISC-PN 2:22.78 _____
    4 Wunderlich, Camden D 16 Golds-PN 2:23.74 _____
    5 Adams, James A 35 VS-IE 2:24.61 _____
    6 Emerick, Max J 16 Golds-PN 2:25.54 _____
    7 Bergstrom, Henry J 15 VS-IE 2:29.64 _____
    8 Comeau, Adam C 17 BISC-PN 2:38.70 _____
    9 Halsey, Connor B 15 LCN-IE 2:57.35 _____
    10 Pringle, Justin J 16 VS-IE 3:04.28 _____

    Event 133 Mixed 11 & Over 1500 LC Meter Freestyle
    Name Age Team Seed Time
    1 Alpaugh, Spencer T M18 BISC-PN 16:50.65 _____
    2 Gifford, Ryan R M18 Golds-PN 17:42.14 _____
    3 Adams, James A M35 VS-IE 18:47.50 _____
    4 McCoy, Sakaiya A W14 SWAT-IE 18:56.41 _____
    5 Mergel, Mackenzie W15 VAST-PN 18:57.23 _____
    6 Alpaugh, Samuel C M15 BISC-PN 18:57.92 _____
    7 Johnson, Naveed K M16 TOSC-PN 19:07.14 _____
    8 Van Troba, Ella S W13 YAC-IE 19:34.38 _____
    9 VanWell, Jack C M15 VS-IE 20:30.13 _____
    10 Miele, Mikaela E W13 VAST-PN 20:30.69 _____

    The last two events will be fun...or not fun, we'll have to see. Notice the event #'s. I'll be in the last heat of the 200 Fly, then step right up into the 1500 Free 1st heat (swum fast to slow). There's no scheduled break, but maybe I can 'take my time clearing the pool'.
  20. 07.11.13 - Thursday workout

    by , July 11th, 2013 at 11:35 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Roger. Good swim today. Felt strong all the way through it. Maybe a little tired on the pull at the end but I was still going 1:02ish.

    SCY

    800 Warm up

    6 x 100 - 1:30
    * 1: Free
    * 2-4: 1st 25, 50, 75 fly
    * 5, 6: IM
    50 Easy

    8 x 100 Up/down fly - 1:30 (:10), start w/ 100 fly
    8 x 100 Up/down fly - 1:30 (:05)
    50 Easy
    Went 100, 75, 50, 25, 50, 25, 50, 75 fly on the first set. Alternated 50 & 75 fly on the second. Usually, I crash pretty hard after the 100 fly at the beginning but I held things together today and was recovering mid-way through.

    300 Free - 4:30, 1st 75 fly (made 3:55 - more fly... ugh)
    300 Free - 4:15, 1st 50 fly (made 3:46)
    300 Free - 4:00, 1st 25 fly (made 3:40)
    1:00 Rest
    300 Free - 3:45 (made 3:31)
    50 Easy

    3 Rounds of:
    * 100 Hard Pull - 1:20 (made 1:02ish)
    * 50 Easy Pull - :50

    50 Cool down

    (4850 Total)
    Categories
    Swim Workouts