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Swim Workouts

  1. Ban B*tchies, Monday, May 6

    by , May 6th, 2013 at 05:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    2 x 50 front scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    3 x 50 burst + cruise
    50 EZ
    1 x 25 @ 100 pace + 75 EZ
    50 EZ

    Total: 1300


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

    Nothing like hearing your suit from Nationals has been banned to start the taper bitchies! Could the timing be any worse? At first, I thought my carbon pro (used one day at NE Champs) would be outside the ban since I purchased it last October. But no, it has the banned bar code. Oddly, a carbon pro suit I purchased in Feb 2012 (my very first one) also has the offending code, though it is outside the time frame Arena mentions. I've worn that suit a ton, so no worries there, though I would have continued to wear it at local meets. I can't really rely on my fairly new Speedo LZR with the hole (which I wore at Zones). I have other really old LZRs, but would only wear them at local meets. Teen Fort's brand new suit is also banned. I emailed Jamie at Arena USA with our sizes, colors, models. I'm hoping they will put some aside for us. It makes me nervous having to rely on people getting it right in Indy without a back up plan. I have a LZR on hold and may just go get it tomorrow, though I assume Speedo will be selling them in Indy.

    Teen Fort already has the taper bitchies. She's nervous about swimming her first 200 breast since she was 14.

    Happily, we did sign a full price contract on our house. I am just hoping the inspection/appraisal process goes more smoothly this time. No one could be as whacko crazy as our first prospective buyers though.

    3 more days!
    Categories
    Swim Workouts
  2. Week 31 - Monday(Nationals Week)

    by , May 6th, 2013 at 02:46 PM (After a long rest)
    Today I woke up early and felt pretty good. This feeling continued into the pool and I am finally starting to feel good.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    8x50 kick on 1 minute

    Main set
    6x100 descend 1-3, 4-6 on 1.40
    2x500 with 30 seconds rest, breating every 5 on first and overkicking on the second
    6x25 on 45 with fast breakouts

    Warmdown
    100 easy

    Total 3050

    I went 1.05, 1.01, 58, 1.03, 59, 56 on the descending 100s and felt like I had a lot left in the tank.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/07/2013

    by , May 6th, 2013 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 400 6:40
    2 X 200 3:20
    4 X 100 1:40
    8 x 50 :50
    Swim or pull

    10 X 50 stroke 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  4. 05.06.13 - Monday workout

    by , May 6th, 2013 at 10:41 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. My son is trying out for the swim team tonight and my daughter tries out tomorrow. We started practicing a couple months ago. 2-3 days a week for 60-90 minutes. Swim lessons isn't something I was planning this spring. I'd prefer to pay someone else to do it because I don't really know what I'm doing. Unfortunately swim lesson options are limited and both kids have way too many other things going on to fit into anyone else's schedule. With a lot of help from friends and despite dad's instructions, they have both figured out how to swim freestyle and backstroke. Now that its over, I kind of miss it already. They will be better swimmers in the hands of a good coach but it was fun working with them.

    SCY

    600 warm up

    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    16 x 25 - :30 Easy free/Hard IM Order

    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard IM Order
    Kept all these at 1:05s. Made the last one on 1:03.

    3 x 100 - 1:25 (convert 100 IM->25 stroke/75 free)
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    2 x 100 Free - 1:20
    3 x 100 - 1:25 (convert 25 stroke/75 free->100 IM)
    16 x 25 - :30 Easy free/Hard IM Order
    50 Easy

    10 x 50 Kick - 1:00 IM Order
    :30 rest
    10 x 50 Kick w/ fins - 1:00 Odds down underwater, back easy; evens IM Order

    100 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  5. The bottom of pools are gross

    by , May 6th, 2013 at 08:06 AM (Mixing it up this year)
    They are clossing the lap pool for the next 2 days and I hope they will use the vacume on the bottom. I am tired of looking at white globs of junk on the bottom that floats once people get in and start churning up the water.

    Since tomorrow I will be warm pooling it I had to get a good one in today.

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy #1-5@1:35 held 1:27's, #6-9@1:30 held 1:23, #10-12@1:25 held 1:21, #13-14@1:20 went 1:17, 1:18 #20@1:15 went 1:17

    200 back EZ
    500 free kick w/zoomers
    500 free w/snorkle maintain 4 beat kick
    100 fre EZ

    Total 3800 yards
    Categories
    Swim Workouts
  6. Week 30 - Sunday (Taper week 3)

    by , May 5th, 2013 at 02:28 PM (After a long rest)
    I showed up again at the pool ahead of the second day of the B/C meet and ended up doing my meet warmup. This week will be fun since yardage falls away at the beginning of the week and then it's race time starting on Thursday.

    400 free
    8x50 alternating catchup and finger drag drill on 45
    4x100 fast 3 strokes off each wall
    50 easy
    4x50 fast 12.5 on each 50
    150 easy

    Total 1600


    I felt sluggish on the first 400 but by the end of the warmup felt pretty good. Hopefully a sign of things to come this week.
    Categories
    Swim Workouts
  7. Sat., May 4

    by , May 4th, 2013 at 07:21 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    500 various
    4 x 50 scull
    2 x 50 torque drill
    50 EZ
    6 x 50 burst + cruise
    50 EZ
    10 x 25
    odds = up tempo free
    evens = EZ
    150 EZ

    Total: 1550m


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

    Didn't swim yesterday. Been really busy with house things and frantic cleaning. Our house was the featured house in our local NoVa mag on Wed. and that generated some showings the last few days. We are apparently about to get a full price offer. And a couple from Chicago is flying in just to see the house and want to make a cash offer. The latter would be better for us since the appraisers don't know what to do with our house. There is nothing comparable. Fingers crossed that all goes well and one of these works out. The good thing about the house being on the market is I don't fret, our even think much, about taper!

    My allergies have really been bothering me, but I am not descending into sinus infection territory.

    Updated May 4th, 2013 at 07:30 PM by The Fortress

    Categories
    Swim Workouts
  8. Saturday, May 4, 2013

    by , May 4th, 2013 at 03:55 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79
    Partly cloudy skies with humidity at 76%

    Warm up
    1000 FR as DPS @SPL-10

    *Set 1*
    2(5x200 on 3:00, :30 rest) desc 1-5, 6-10, w/tube, buoy, m-agility paddles
    *2:21, 2:20, 2:19, 2:18, 2:17
    *2:19, 2:10, 2:18, 2:17, 2:16

    *Set 2*
    1200 kick w/ fins as
    3(200DK/bk w/SDK6-8/turn, 200BK w/SDK6-8/turn)

    *Set 3*
    4(100 FR-K/scull, 100 FR-CU, 100 FR) w/snorkel-fins-agility paddles

    *Set 4*
    3(4x50 FR on 1:20, 2:00 rest)
    *29-28-27-27
    *28-27-27-27
    *28-27-27-26

    Warm down
    400 EZ FR/BK

    Comments:
    FGCU Aquatic Center closed today due to Commencement. Did not swim Thursday due stormy weather and I had the first floor of our house (about 2,200 sq ft of tile) cleaned by a professional floor service, so I had to be there most of the day. Did not swim Friday as my wife took the day off and I spent most of my time with her. We also took our daughter to her favorite restaurant to celebrate her being on the A Honor Roll all four quarters of the school year.
    Categories
    Swim Workouts
  9. Week 30 - Saturday(Taper week 3)

    by , May 4th, 2013 at 10:54 AM (After a long rest)
    Today there was an age group B/C meet at the pool so I got in as the pool was being setup. I was joined by Scott, Nicky and Sid. Nicky and I are going to Nationals and Scott and Sid are starting training for next year(both age up). Today was an easy swim, but once again I felt out of sorts. I hope I will start to feel more energetic soon. I plan on having a very easy and lazy weekend and plan on sleeping a lot between naps.

    Workout
    400 free with snorkel
    6x50 drill alternating catchup and finger drag drill on 45
    6x100 kick on 2 mins
    3x200 pull on 2.45
    6x100 drill with snorkel on 1.30
    12x50 swum as 25 underwater, 25 DPS with fins on 50
    4x50 swum 25 fast 25 easy with strong turns with fins
    500 easy

    Total 3800

    I received a good luck card from my swim team in England yesterday, which was so nice and it's nice to know I have such great support. Thanks Woking Swimming Club.
    Categories
    Swim Workouts
  10. Friday 5/3/13

    Friday 5/3

    AM and PM SCY

    AM swim (no pace clock):

    500 swim
    3x100 @ :10 rest pull w/ buoy + strapless paddles

    5x100 @ :10 rest AE
    10x50 @ :05 rest opposite fin + opposite paddle (switch after 5)
    5x100 @ :15 rest AE

    Total: 2300

    PM swim:

    300 swim
    300 FR kick w/ board

    8x100
    1 @ 1:20 D1-4
    1 @ 1:40 50 kick/50 build

    4x
    4x50 @ 1:00 FR kick (RD1-2 w/ board, RD3-4 side kick)
    1x300 @ 4:00 as FAST as possible while keeping HR under 17 beats/:06 (3:16, 3:14, 3:15, 3:16)

    100 EZ

    Total: 3500

    Updated May 13th, 2013 at 11:18 PM by Calvin S

    Categories
    Swim Workouts
  11. Good workout at the Y

    by , May 4th, 2013 at 10:36 AM (Mixing it up this year)
    Had the whole pool to myself the first hour. Got to love that. It was a little on the warm side 83-84ish.

    Had a great free set, almost back to my old speed.

    500 free
    500 free kick w/zoomers

    10x100@1:30 free w/paddles & bouy
    Went 1:23,1:23,1:23,1:22,1:21,1:21,1:20,1:18,1:18,1:17

    8x25@:05ri fly scull drill w/snorkel & monofin
    8x25@:45 shooters w/monofin
    200 1 arm fly alt rt/lt w/monofin
    200 dolphin kick on back w/monofin
    8x25@:45 fly w/monofin

    500 free kick w/zoomers
    500 free EZ

    Total 4000 yards
    Categories
    Swim Workouts
  12. 05.04.13 Saturday workout

    by , May 4th, 2013 at 09:39 AM (Pete's swim blog)
    Swam at Hsv Nat w/ Dave. Lots of rain overnight but fortunately no thunder/lightning. There is a triathlon in Guntersville this morning so most of the triathletes weren't there. I imagine it will be pretty miserable conditions for a triathlon today but judging by attendance at the pool, most are sticking with it. I felt better today but didn't push too hard.

    LCM

    500 Warm up

    400 IM (50 kick/50 swim)
    4 x 50 - 1:10 IM order
    400 drill down/swim back
    4 x 50 - 1:05 IM Order

    3 x 200 Free - 3:10 (2:55, 2:50, 2:50)
    1 x 200 Kick w/ fins
    3 x 200 IM - 4:00 (3:25, 3:20, 3:15)
    1 x 200 Kick w/ fins

    300 Free - 4:30 (4:25)
    200 Free - 3:00 (2:55)
    100 Free - 1:30 (1:27)
    :30 rest
    200 Pull - 3:00 (2:40)
    6 x 50 Free - 1:00 (:45->:38)

    200 Cool down

    (4600M total)
    Categories
    Swim Workouts
  13. 05.03.13 - Friday workout

    by , May 3rd, 2013 at 12:00 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt awful after practice. Not sure if I have something or just got dehydrated. Hope it is just a bit of dehydration.

    SCY

    700 Warm up

    4 Rounds of:
    * 3 x 75 - 1:10 Convert 25 fly/50 free -> 75 fly
    100 Easy

    4 x 75 free - 1:10
    4 x 75 free - 1:05
    4 x 75 free - 1:00
    3 x 75 pull - 1:10, 1 x 100 pull - 1:10 (made 1:05)
    3 x 75 pull - 1:05, 1 x 100 pull - 1:05 (made 1:03)
    3 x 75 pull - 1:00, 1 x 100 pull - 1:00 (made 1:02)
    Kind of underestimated the amount of recovery I would get on the 3 x 75 pulls. After this I was hurting pretty bad but pressed on.

    3 x 100 free - 1:25
    2 x 100 free - 1:20
    1 x 100 free - 1:15
    16 x 25 - :30 odds easy free, evens hard stroke, IM order

    4 rounds of:
    * 3 x 75 - 1:10 convert 75 free -> 25 free/50 kick; last round convert 25 kick/50 free -> 75 kick

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/06/2013

    by , May 3rd, 2013 at 11:05 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 -

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 x 100 moderate 2:00
    2 X 50 fast 1:15 #2 on 2:00
    two rounds, choice.

    LCM

    8 X 200 pull 3:30
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4600 Y/M
    Categories
    Swim Workouts
  15. Week 30 - Friday(Taper week 3)

    by , May 3rd, 2013 at 08:46 AM (After a long rest)
    I felt pretty crappy this morning. Just no umphh.

    Warmup
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45
    6x100 kick with fins on 1.40 easy

    Main set
    3x500 #1 pull, #2 swim breathing every 5, #3 6beat kick on 6mins
    2x(2x50 with fins AFAP on 35, 2x25 underwater with fins, 2x50 back AFAP)
    100 easy

    Warm down
    6x100 on 1.25 DPS

    Total 4000

    500's I held between 5.30 and 5.40. It did not hurt but again no feel for the water and just no go. The fast 50s were ok and I went 23,24 on the free on both sets and 27,28 on the backstroke 50s. My back felt pretty good.
    Categories
    Swim Workouts
  16. So many disappointed swimmers this morning

    by , May 3rd, 2013 at 07:21 AM (Mixing it up this year)
    We all showed up expecting the usual Friday Long Course but it was set up for Short Course. After I got over my disappointment I had to change my workout.

    500 free
    500 free kick w/zoomers

    10x200@3:00 free w/paddles & bouy descend 1-10 went 2:52, 2:51, 2:50, 2:49, 2:46, 2:46, 2:42, 2:42, 2:39, 2:36

    500 free kick w/zoomers
    500 free EZ & slow

    total 4000 yards
    Categories
    Swim Workouts
  17. Thursday, May 2, 2013 7:00-9:00pm

    by , May 3rd, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)
    Let the serious drop in yardage begin!

    Warmup:

    600 (25 Free, 25 Long Axis Alternator*, 25 Back, 25 Long Axis Alternator)
    (600/600)

    *Long Axis Alternator is 4 stroke Back, then roll into 3 strokes Free, then roll into 4 Back, etc. Works better in LCM cause you run out of pool space after a little bit in SCY.

    Kick Set:
    4 Rounds of
    • 200 @ 3:00
    • 100 @ 1:20
    • 50 @ 1:00

    I ended up starting with a 100 Kick on the first one, but was bobbing around like a cork with all the swimmers in the lanes, 6-8 per!!!, so I switched to EZ Free swimming.
    Did a 100 EZ @ 3:00, 50 EZ @ 1:20, 50 EZ @ 1:00
    (800/1400)

    12 x 75 IM no Free @ 1:30

    • I did Odds 75 IM
    • Evens 25 Free, then get out of the way.
    • Basically it was a 100 IM @ 3:00, broken at the 75 for about :35 seconds.

    (600/2000)

    12 x 50 @ 1:15

    • 3 of each stroke
    • 1 EZ, 1 Build, 1 FAST
    • Felt really good on these, especially the Fly and Free. Breast was feeling good as well. Back is only used for the cooldown after the Fly in the 400 IM!! <--PWB will like that one

    (600/2600)

    100 EZ
    (100/2700)

    To the Blocks:
    12 x 25 Sprints from a dive @ coach's sendoff

    • 3 of each stroke, IM Order
    • John set us up in heats organized by speed, so I was set with the fastest two boys of the group
    • We had enough rest, kinda. I was huffing and puffing but did fine.
    • I blasted the Flys, felt great.
    • Blasted the starts and SDKs of the Back, then cruised into a floating finish.
    • Same for the Breast, worked the pullout, 1 stroke, then cruised. 4 strokes per length.
    • BLASTO on the Frees. Coach John was asking the older boys why James was beating them. "cause he's tapering..." "That's not an excuse" replied John.

    (300/3000)

    300 EZ and out

    --------------------------------
    3300 Yards

    This was an EZish workout even if I'd done the whole thing as written. I just had a yardage "goal" to not exceed today, and stayed below that. Plus I had fun sprinting.
  18. Week 30 - Thursday(taper week 3)

    by , May 2nd, 2013 at 10:13 PM (After a long rest)
    I got to the pool late tonight and had to rush to get a decent swim in. The weather in Dallas dropped from a very pleasant 80+F to 40+F overnight. This time of the year can be so unpredictable! To make matters worse it rained and despite needing the rain it makes the commute crazy. Anyhow I did not stress out and grabbed a quick dinner and headed to the pool. At the pool a lot of people(many I did not even know) seemed to know I had nationals next week and there were a lot of well wishers. On one had it was a little concerning that I did not know these people, but they new me(I guess the old man who swims quite quickly in the pool makes me stand out in the public lanes) and on the other hand it was quite flattering.

    Warm up
    6x200 alternating free and IM on 2.45

    Main set
    3x(2x100 on 1.20 80% effort, 200 kick on 3.30)
    4x(4x25 underwater, 2x50 on 35 holding 30, 2x75 back on 1.10)

    Warm down
    200 easy

    Total 4000

    My second tighter competition suit arrived today. The Speedo Fastskin3 size SR4 was tight, but will be great next week. I am quite shaggy hair wise and need a hair cut. I am really looking forward to next week to get my hair clipped and shave down for some fast racing.
    Categories
    Swim Workouts
  19. Thursday, May 2

    by , May 2nd, 2013 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 various
    4 x 50 fly drills @ 1:10
    4 x (25 scull + 25 free) w/agility paddles @ 1:10
    8 x 25 back shooters w/fins @ :40
    50 EZ
    4 x (25 free w/slow arms & fast feet + 25 EZ DAB)
    50 EZ

    Main sets:

    6 x 25 burst + cruise
    75 EZ
    2 x (25 back from the blocks @ 100 pace + 75 EZ)
    -- 14 lows
    75 EZ
    10 x 25
    odds = up tempo free w/fins
    evens = EZ
    50 EZ
    100 scull

    Total: 2200


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

    Did a slightly modified version of taper workout #4 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets

    I've been tapering 5 days now and my legs are definitely still tired. But it's almost time to do virtually nothing. :-)

    The depth on my backstroke starts is still sort of inconsistent. But I had a really deep one when I went 27.2 last weekend, so I won't fret over it. In fact, I think I will be pretty laid back about the 50 fly and 50 back at Nationals bc I posted such fast times (for me) at Zones. If I don't go any faster, no worries! The two events I'm most focused on are 100 back and 50 free. I wish they weren't the last day ... Ah well.

    Who is up for a forum dinner on Friday night: Here is a possible restaurant: http://www.palomino.com/
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/03/2013

    by , May 2nd, 2013 at 02:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    2 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM
    1 X 100 stroke
    1 X 100 free
    Four rounds. All swims on 1:45

    LCM

    2 X 400 pull 6:00

    WARM DOWN: 4 X 50 easy

    4300 Y/M
    Categories
    Swim Workouts