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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -07/05/2013

    by , July 4th, 2013 at 11:32 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 6:30
    2 X 200 3:20
    4 X 100 1:40


    1 X 100 kick 2:30
    8 X 50 kick 1:15

    3 X 200 4:00
    3 X 150 3:00
    3 X 100 2:00
    3 X 50 1:00
    swim #1 is build, #2 is fast, #3 swim down
    All choice

    WARM DOWN: 4 X 50 easy

    4200M

    Updated July 5th, 2013 at 04:09 PM by RickMile

    Categories
    Swim Workouts
  2. Wednesday, July 3, 2013 6:30-8:15pm

    by , July 4th, 2013 at 01:27 AM (Fast Food Makes for Fast Swimming!)
    Casual day - Assistant Coach Anne was in charge, as John is taking a day off prior to his road trip to a large prelim/finals meet in Montana this weekend. Teams from the 4 LSC's in the area are all converging for a LC Meter competition.

    Warmup:

    800 Free
    (800/800)

    Anne was making this up as we went...I could tell as she was talking to herself trying to think of sets, intervals, etc.

    8 x 100 going 50 Front Scull/50 Free Fast @ 2:00
    did these with about :15/:20 rest
    (800/1600)

    12 x 50 w/ long fins @ LIFO
    going 8 SDKs then surface for 2 Fly strokes, submerge 8 SDKs, up for 2 Fly strokes, etc.
    (600/2200)

    4 Rounds of 4 x 50s, followed by 100 "EZ"
    Each round of 50s is one stroke, must do all 4 strokes, but not important the order.
    Intervals were given for the strokes, which were fast:
    We did:
    4 x 50 Free @ :45
    1 x 100 Free @ 2:30
    4 x 50 Back @ :55
    1 x 100 Free @ 2:30
    4 x 50 Fly @ :50 (this got fun)
    1 x 100 Free @ 2:30
    4 x 50 Breast @ 1:00
    1 x 100 Free @ 2:30
    (1200/3400)

    1 x 400 IM Cruise - I ended up descending the 2nd half of the swim, passing Henry in the breast, and rocketing home in the free - went 6:00 - The fly was painful, and the backstroke was a cooldown from that pain.
    3 x 100 Free @ LIFO (approx. 1:40) Desc. 1-3
    went 1:20/1:16/1:12
    (700/4100)

    200 EZ

    ----------------------------
    4300 LC Meters


    Pretty easy practice overall. And a good mix of different stuff. It's good to switch coaches now and then, instead of the same ol' stuff all the time. Now we get the 4th of July off from the pool, and I get it off from work as well!! We usually work with the cherries going, but this year, my plant and day shift is off.
  3. 07.03.13 - Wednesday workout

    by , July 3rd, 2013 at 06:44 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Did another workout that was left on the whiteboard. Blakely disavowed any connection to this workout. It is probably from the previous day's 13-14 year old workout. We modified intervals where needed and added a little on at the end.

    SCY

    600 Warm up

    200 Free - 3:00 (2:18 -> Dave started racing and I couldn't resist. Probably a little early to start doing 1:10s for me)
    500 Pull - 7:30 Breathe every 2, 3, 5, 7 by 25s.
    200 Kick (3:27 - slow for me but my legs were sore)

    16 x 25 - :30, IM Order, build by 4s
    8 x 100 Free - Odds hard on 1:15, Evens 1:30 (made 1:07s on hard 100s)
    50 Easy
    8 x 50 - 1:00, Choice stroke 25 Sprint/25 easy
    100 Easy

    16 x 25 - :30, IM Order kick, build by 4s
    8 x 100 Pull - Odds hard on 1:05, Evens 1:40 (made :59-1:05 on hard pulls)

    100 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  4. Tues & Wed. July 2-3

    by , July 3rd, 2013 at 06:09 PM (The FAF AFAP Digest)
    Tuesday

    Bike, 45 min


    Wed Double:

    Drylands:

    RC/scap ex, 15 min
    power wheel roll outs, 3 x 15
    explosive punch on cable machine, 30 x 3 x 30
    leg abductor, 100 x 3 x 8
    explosive leg press, 150 x x 15, 170 x 2 x 10
    cable twist w/yoga ball, 35 x 2 x 12 each side
    overhead squats, 45 x 2 x 8
    med ball slams, 10
    knee tuck jumps, 10
    altitude drops 5
    fast ropes, 2 x :30


    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = caterpillar fly drill

    Main Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ kick

    8 x 25 burst + cruise, fast hand drills @ 1:00
    100 EZ

    3 x (8 x 50) w/fins & agility paddles @ :50 + 50 EZ @ 1:00
    R1 = free (30-31s)
    R2 = kick (31-32s)
    R3 = free (28-29) -- yes, this is me trying on an aerobic set

    100 EZ

    Total: 3050


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

    I was busy all day yesterday and didn't hop on my bike for a quick spin until almost 9:30. Made up for it today. Was very happy that the water temp at SpringHill was back to 83-84 instead of 85-86. Maybe a non-noodler complained for a change! Tomorrow is busy again. Lil Fort has a 8K race and Teen Fort has the 4th of July relays. This meet is an annual meet between the six summer league teams in my town. They do all relays -- free, all 4 strokes, medley and mixed relays. Much fun, Lil Fort is a tad ticked that she is missing it. She is, of course, not very happy about moving and is trying to cram as much fun as she can in this summer. Now, I am off to dinner with friends!
  5. Wednesday, July 3, 2013

    by , July 3rd, 2013 at 05:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85, Water temp 78
    Partly cloudy, humidity at 80%

    Warm Up SCY
    400 FR as 4(50CU/50Swim)
    200 BR Kick w/bd
    300 BR 3(50K/50Swim) w/snorkel

    *Set 1* SCY
    6x100 DK as 25RS/25LS/25BK/25SDK BC-0 on 1:30
    -with Finis Shooter Monofin
    ---200 FR-CU

    *Set 2* LCM
    4x400 FR w/Bolster Paddles-tube-buoy, desc 1-4
    ---300 BR as 3(50K/bk, 50 Swim)

    *Set 3*
    400 FR as 4(25RA/25LA/50CU) right into...
    2x50 FR Strong on :40, *32-31, 1:00 rest

    300 FR as 3(25RA/25LA/50CU) right into...
    2x50 FR Strong on :40, *32-30, 1:00 rest

    200 FR as 3(25RA/25LA/50CU) right into...
    2x50 FR Strong to Fast on :40, *31-30
    ---400 BK w/M-Agility Paddles

    *Set 4*
    400 Fly as 4(25K/25RA/25LA/25Swim) w/snorkel
    4x50 Fly on 1:10 w/snorkel, desc 1-4 *38-34
    ---200 as 2(50BK/50BR)

    *Set 5*
    4x300 FR on 1:00 rest w/L-Agility Paddles-snorkel-fins
    Done as 300 = 3(100CU/50SPL-24/100CU/50Fast)

    Warm Down
    200 FR Smooth
    2x100 FR SPL-28

    Comments
    Taking it gradual with the Shooter Monofin to build up ankles and minimize foot cramps with aerobic style sets mixed with smooth underwater SDK 25s. Made strap adjustments on the Bolster paddles in Set 2 to keep them from sliding down and better overall control. These are great paddles as they really facilitate the EVF setup to start the pull. Effort and patience are still required by the swimmer, as the paddles will not magically make it all happen, rather provide the water feel to do it.

    Set 3 is an example of my current training trend to do most of FR endurance and aerobic as moderate skill swimming with RA/LA/CU drills and/or 3/4 CU swimming, and then a small amount of efficient high quality speed swimming. I was pleased with the push-off 50s FR results of 32-30. I would rather swim fast as strong and long strokes for a LCM 50 of :30 versus doing a rapid turnover 29 (if I could even do that). When I start out fast tempo, I always slow down during the last 10 meters. When I start out strong with long 3/4 CU strokes and streamlined power kick then shift to more propeller style the last 10 meters, I get faster, more consistent results. Now I need to see if I can do that in swim meets.

    I am reasonably confident that I can do a LCM 100 Fly as 50 smooth and then 50 fast. Other than doing a DPS slow fly, I am not sure I can even finish a straight 200 LCM fly. The 50s today were hard work, not that the snorkel makes breathing very easy. Eventually as my Fly stroke becomes more stable in LCM, I will do more stronger 50s and 100s no snorkel with breathing every stroke with every other stroke the last 10 meters.

    Recently I obtained the large size Agility paddles to use with freestyle, particularly on the quality speed sets. Today I did Set 5 with them along with the fins and snorkel to do FR drills with a fast 50 at the end of each 300. Swimming fast with the L-Agility paddles and fins is a great way to feel the sense of hydroplaning of top of the water. I look forward to receiving my new Water Gear stiffer and slightly longer fins!

    Yesterday I took my daughter to the movie theatre to watch the matinee 3D version of "Man of Steel" (OK-not great) and she left her iPod in there! My wife and I figured out what happen around 9pm, and of course she is always faster than I am as she quickly looked up and called the theatre phone number (while I am still getting the google results), so today the iPod is back safe in my daughter's little hands. My son is on the final leg of his grand summer tour with relatives and friends that included a one week Carnival Caribbean cruise, the Keys, Miami, Orlando-Universal, and then a few weeks in Madison-AL. Meanwhile I was able to replace and install the fan-heatsink in his gaming laptop.

    Happy 4th to all!! Safe driving and travel please!

    Updated July 3rd, 2013 at 06:11 PM by fdtotten

    Categories
    Swim Workouts
  6. Week 40 - Wednesday

    by , July 3rd, 2013 at 02:51 PM (After a long rest)
    I woke up today feeling pretty bad. There is a stomach bug going around at work and I think I have it. I have not been sick but my stomach has been doing the loop-de-loop. I made it through practice without loosing the contents of my stomach but I felt both tired and queassie the whole practice. Hopefully its just a 24 hr bug and i will be back to normal tomorrow. Tonight I was suppossed to go to the Texas Rangers game but I am not sure if I will make it.

    Warmup
    400 free with snorkel
    6x50 catchup on 50
    12x50 with fins, 25 under water, 25 overkick on 1 min

    Main set
    6x250 on 3.25 swum as 200 free followed by 50 back.
    6x50 stroke on 1 minute, swum as drills(I did mainly back catchup)
    6x50 on 35 - suppossed to be as many as possible until I failed but I only did 4 and then did 2 easy

    Warm down
    200 easy

    Total 3500 meters

    The 250s hurt, but I held 1.10-1.15 pace per 100 and was getting about 20 seconds rest on the 250s. The rest of practice was sort of uuggghhh.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -07/04/2013

    by , July 3rd, 2013 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 IM 4:00
    1 X 200 free 3:30
    Four rounds

    4 X {4 X 50 1:15 #4 on 1:30
    Within each round:
    #1: easy
    #2: build
    #3: fast
    #4: @ 100%
    All choice

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  8. Last long course day for the week

    by , July 3rd, 2013 at 08:26 AM (Mixing it up this year)
    Since I will be in Myrtle Beach my accessability to LCM is nill. Tomorrow is a swim in the subdivision pool at my parents house since nothing else is available. I think it is about 20 yards but I will do a stroke count to figure it out.

    Had a decent workout but not terribly strong. Arms hurt still but only 2.5 weeks till taper starts. I have to rethink a distance taper this time. It has been a while.

    500 free
    500 free kick w/zoomers

    400 free w/paddles & bouy long and loose
    300 free w/paddles & bouy pick it up some
    200 free w/paddles & bouy a bit faster here but still not pushing at 3:16
    100 free w/paddles & bouy 1:31

    300 free kick w/zoomers
    200 breast kick
    10x50@1:10 free w/snorkle relaxed

    Total 3000 meters over the 300 mile mark for the year today!
    Categories
    Swim Workouts
  9. Tuesday, July 2, 2013 6:30-8:00pm

    by , July 3rd, 2013 at 12:55 AM (Fast Food Makes for Fast Swimming!)
    Hot hot hot day today. While it is common for us to reach over 100 degrees, it usually happens much later into the summer - beginning of August or so...not the first of July. And today wasn't just a little over, it was way over - at 106!! Just last week we had highs of 70 and rain rain rain. Not even a transition period at all to get ready for it. Just over the weekend it went straight to the high 90s, and then 100s, and now
    The water was hot too. It seemed to change almost overnight too!

    Warmup:

    600 Free
    (600/600)

    Kick Set:
    3 rounds of:
    • 1 x 200 SDK w/ long fins @ 3:20
    • 2 x 100 SDK w/ long fins @ 1:35
    • 2 x 50 SDK w/ long fins @ :45

    I made them all, but took my fins off for the final round of 50s at the end. Blisters were killing me.
    (1500/2100)

    Lane Rotation Day:
    started with the bucket pulling - paddles, buoy, and bucket
    12 x 50 @ 2:00
    Of course I got one of the "new" buckets, that only had six 3/8" holes drilled in the bottom!! Still, I rocked it!! Old guy still has muscle power over the kids.
    (600/2700)

    next lane:
    16 x 50 @ 1:30 Odds Drill, Evens Sprint, 4 of each stroke
    I did the 4 Fly, and 4 Back, then got out...It was 8:00, so I did get 90 minutes in...
    (400/3100)

    ------------------------------
    3100 LC Meters
  10. Workout 07/02/13: morning and evening

    by , July 2nd, 2013 at 10:16 PM (Maple Syrup with a Side of Chlorine)
    I slept in a bit and made my way over to Hoosick Falls to the outdoor pool. I was able to get 1300yds in 25 minutes of relatively easy swimming as the rain stopped falling. I hopped in near the wall, but the pool (which has a vinyl-type liner over concrete) had a huge bubble, like three feet wide. I was able to move over after about ten minutes, so it was all good. No lanes, ropes, or clocks, just nice swimming.

    After a nice hot, humid day around the house, I went to a leadership meeting with the new church before heading to Masters practice. Actually caught the tail end of the kids summer league swim meet and timed a bit, then got in with 25 minutes left of our practice to do:

    - 100 Fr/100 Bk/200 IM drill

    Repeat x 2:
    -50 EZ
    - 100 Fast
    - 50 EZ
    - 150 Fast
    - 200 EZ

    200 loosen and out
    (Master/Rec/1700 yds/25 min)
    -------------------------------

    The fast swims were good, and the easy stuff was nice. Still trying to catch up on sleep. Only need to work tomorrow, then off Thursday for the holiday so that should be easy to accomplish.
    Categories
    Swim Workouts
  11. Tuesday, July 2, 2013

    by , July 2nd, 2013 at 07:32 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85, Water temp 78
    Partly cloudy, humidity at 80%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 FR Kick w/bd

    *Set 1*
    1200 FR Swim w/Bolster Paddles, Snorkel, Fins
    Done as 4(50RA/50LA, 100 CU, 100 Swim)

    *Set 2*
    1000 FR w/Buoy, tube, agility paddles
    Done as 4(100 Steady, 100 Strong, 50 Fast)

    *Set 3*
    1200 FR Swim
    Done as 4(50RA/50LA, 100 CU, 100 Strong)

    Warm Down
    200 FR Smooth

    Comments
    Mega scattered thunderstorms with lightening and hard rain kept me out of the pool all day until late afternoon. I was able to get in 45 minutes of basic recovery swimming. LCM was not an option as the USAS clubs start up there 4pm, so it was SCY in the diving pool. I tried out my new Finis Bolster paddles, and first impression is they are excellent for reinforcing EVF technique.

    Updated July 2nd, 2013 at 07:46 PM by fdtotten

    Categories
    Swim Workouts
  12. Tue July 2nd 2013 LCM

    by , July 2nd, 2013 at 04:31 PM (Ande's Swimming Blog)
    Tue July 2nd 2013 LCM

    signed up for the Rockwall meet and signed up for Nationals,
    now I need to make my travel arrangements
    I'm kind of resting for Rockwall

    did not swim Sat or Sun
    Swam Mon
    Lifted Sun

    Whintey Coached LCM
    6:00 - 7:30 arrived around 6:30
    Swam with Larry & Gull
    beside Chris, Eric, Todd, Ned, & Tyler

    Warm up
    missed it

    Main Set
    assigned: 20 x 50 on 1:00 odds 200 pace evens easy K
    did: 6x50

    assigned: 7 x 100 odds on 1:20 evens on 1:30
    did: odds 100's evens 50s

    assigned 400 IM 25 fast 25 easy
    did 25 strong 25 easy (skip a 50)

    assigned: 7 x 100 odds on 1:20 evens on 1:30
    did: odds 100's evens 50s

    assigned 8 x 50
    did bk & some spin drill

    Next Meets:

    just found out about a meet on
    Sat July 6th in
    Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    leaning towards dropping this from my summer schedule
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    seriously considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  13. Tuesday 7/2/13

    Tuesday 7/2

    AM only LCM

    3x
    400 @ :15 rest w/ paddles + fins + snorkel
    6x50 @ 1:00 drill/swim
    4x25 @ :10 rest kick under H2O

    2x
    4x150 @ 2:15 pull w/ buoy + paddles 3-5-7 breathing
    200 @ 4:00 kick w/ fins for time (2:23/2:16)

    100 EZ

    20x50 AE, but increase effort with decrease in intervals
    13 @ :45
    5 @ :40
    2 @ :35

    400 EZ

    Total: 5500
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -07/03/2013

    by , July 2nd, 2013 at 01:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    6 X 100 3 on 2:00 3 on 1:50
    4 X 150 2:40
    2 X 300 5:00

    SCY
    10 X 50 kick
    5 on 1:10
    5 on 1:00
    1 x 100 swim

    4 X 50 1:00
    4 X 100 2:00
    8 X 25 :45
    50's/100's: #4 is at 100%
    25's: sprint
    All choice

    4 X 250 3:45
    Swim or pull
    Last 50 is fast

    WARM DOWN: 4 X 50 easy

    4400 M/Y
    Categories
    Swim Workouts
  15. Monday, July 2

    by , July 2nd, 2013 at 12:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    15 x 50 smooth w/agility paddles
    1-5 = free @ :50
    6-10 = back @ 1:00
    11-15 = free @ :50
    100 EZ

    3 x (3 x 50 kick w/fins) @ 1:00
    1 = backstroke, UW 15m+ each length
    2 = dolphin kick w/baord
    3 = flutter kick w/board
    50 EZ

    6 x 50 fly drills @ :15

    1 x (25 AFAP + 75 EZ)

    150 EZ

    Total: 2950


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

    Just hopped in for an hour to do an easy workout before it was back to errands and packing. I am looking at a long to do list today, but hope to make it to the gym later.

    I may need to be in town the weekend of August 3-4. I am vaguely contemplating popping in for this meet: https://www.clubassistant.com/club/m...1605&smid=4841. I really don't plan on swimming much in July, so it would be 100% just for fun. I would swim off events.
    Categories
    Swim Workouts
  16. Another day of sore muscles

    by , July 2nd, 2013 at 08:23 AM (Mixing it up this year)
    The muscles are still sore but I can rest some over the holiday since I have to swim in an outdoor community pool on the 4th.

    500 free
    500 free kick w/zoomers

    10x100@2:00 as 50 free/50 back w/paddles & bouy went 1:50, 1:48, 1:48, 1:47, 1:46, 1:45, 1:46, 1:45, 1:43, 1:41

    300 free kick w/zoomers
    200 breast kick
    300 free w/snorkle maintain 6 beat kick
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  17. Monday, July 1, 2013 AM & PM (yep...a DOUBLE, my first)

    by , July 2nd, 2013 at 01:59 AM (Fast Food Makes for Fast Swimming!)
    That's right, I threw in a double today, which I believe is my first daily double swim workout with Velocity Swimming since I joined them last September. Normally I don't get to swim in the mornings with my summer work schedule, but the cherry season just isn't what it normally is. This morning I didn't have to start till 9:00am, so I was able to swim for an hour and a half...then had time to return for more punishment in the evening. My coach John didn't expect to see me there tonight at all!!

    A.M. Workout/Warmup
    400 Free
    400 Kick w/ long fins
    400 Free Pull
    (1200/1200)

    5 x 200 IM @ 4:00 (still warmupish)
    (1000/2200)

    w/ Paddles and Long fins:
    8 x 350 broken into:
    • 200 IM cruise @ 3:30
    • 100 Stroke Fast @ 2:00
    • 50 Stroke Fast @ 1:30

    The 100s stroke went Fly, Back, Breast, Free
    The 50s stroke were reverse, going Free, Breast, Back, Fly
    (1400/3600)

    I only did 4 of the 350s before I had to get out. I wasn't using any paddles at all with the IM/Fly stuff involved, and I just suck at swimming with fins on. I bet the YMCA lap swimmers could even swim faster than me with their fins on.

    ------------------------------
    3600 LCMeters

    ....then about 8 hours of work done, and...
    well over 100 degrees as well (about 103)

    P.M. Workout/Warmup:
    1000 Choice (all Free for me)
    (1000/1000)

    8 x 150 Kick w/ long fins @ 2:20
    I did 2 x 150s, 2 x 100s, 2 x 150s, 2 x 100s
    (1000/2000)

    **team water break**

    6 x 200 Choice (did Free) @ 4:00 (Desc. 1-3, 4-6)
    came down to a 2:28 on the final 200
    (1200/3200)

    **team water break**

    16 x 50 Odds V-sit scull @ 1:45, Evens Front Scull @ 1:30
    not fun at all!!!
    (800/4000)

    Sprinting with a partner - we matched up with someone in our lane who was approximately our same speed - I got Henry, who is now faster than me, but I once was able to cream him. Ahhh...the youth...gotta love them.

    6 x 50 All Out @ 1:30
    4 of them Free, 1 Fly, then 1 Free
    I was around Henry's shoulder or so on each on at the finish, so I was able to hang with him at least.
    (300/4300)

    200 EZ

    -------------------------
    4500 LCMeters
    +
    3600 from the a.m.

    ===================
    Wow...8100 LCMeters!!!
  18. Monday 7/1/13

    Monday 7/1

    "Taper starts today!"

    AM LCM and PM SCY + Crossfit

    AM swim:

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

    2x
    4x75 @ 1:30 I.M. no FR
    3x100 @ 1:20 AE

    100 EZ

    2x
    4x50 @ :50 FL w/ fins
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :50 BK
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :55 BR
    200 @ 2:45 pull w/ buoy + paddles + snorkel

    100 EZ

    2x
    4x50 @ 1:00 FR kick w/ board
    50 @ :50 FR w/ overkick
    50 @ :50 STRONG

    400 EZ

    Total: 6000

    Crossfit:

    4x (for time)
    10x candlesticks
    20x grasshoppers
    30x sit-ups
    Time: 7:36

    5x5 back squats
    set #1 - 95
    #2 - 115
    #3 - 135
    #4 - 155
    #5 - 175

    3:00 max knees-to-elbows (I got 50, and that was the longest 3:00 of my life)

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.
    4x50 @ :50 D1-4

    22x25 @ :15 rest
    6 - BK spin drill
    6 - BR 2x under H2O strokes/2 regular strokes
    6 - FL flick drill w/ under H2O recovery
    4 - spin drill again (started over after 18)
    100 EZ

    6x25 @ :15 rest w/ fins
    odd - power tower 25 kick under H2O
    even - 25 under H2O FAST
    4x 6 strokes FAST (no fins)
    50 FAST from blocks (BR, 28.9)
    100 EZ

    600 EZ

    Total: 2750
    Categories
    Swim Workouts
  19. Workout 07/01/13: morning

    by , July 1st, 2013 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    100 kick
    4 x 50 Quarter's Strong on :45
    100 kick

    50 EZ and out
    (Solo/Rec/1050 yds/20 min)
    ---------------------

    Sometimes, it is what it is. Needed to get into the water today before work to make sure I still remembered how to.

    Extra hours at work on Thursday and today are throwing off my routine a bit, but I am flexible (although I have a hard time touching my toes). I'd like to get out to Hoosick Falls tomorrow to the outdoor pool then Masters tomorrow night. Kingdom Swim on Saturday!
    Categories
    Swim Workouts
  20. Monday, July 1, 2013

    by , July 1st, 2013 at 09:08 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 80, Water temp 78
    Cloudy, humidity at 97%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 FR Kick w/snorkel
    4x50 on 1:00 FR-CU, *40-36

    *Set 1*
    2000 FR Swim
    Done as 4(25RA/25LA/150 SPL-28/100CU/200 SPL-28)
    ---200 BR Kick
    ---2x100 BR as 50DR/50Swim on 1min rest

    *Set 2*
    4(3x50 FR on 1:00), 100 FR CU)
    *34-33-31, 34-33-30, 35-34-30, 34-33-30
    ---200 DK
    ---300 Fly as 2(50DK/bk, 25RA/25LA, 50Swim)

    *Set 3*
    3x400 FR on 1:00 Rest
    Done as 2(25RA/25LA/50CU/50Strong SPL-28, 100 K/bd) w/fins
    ---200 BR Kick

    *Set 4*
    3(3x50 FR on 1:00), 100 FR CU)
    *35-33-30, 35-32-30, 36-33-30,

    *Set 5*
    800 FR w/Agility paddles-fins-snorkel, SPL-24/26

    *Set 3*
    8x50s FR on 1:00, Odd# FAST, Even# EZ Choice; w/agility paddles-fins
    *28, 27, 27, 27

    Warm Down
    1000 FR Smooth, SPL 28
    Dryland Bands

    Comments
    There were moments in the workout where I felt "strong in the water" and some other moments where I was riding with the flow of the water under my hands when swimming strong long Freestyle doing fast CU or quality 50s.

    Coming out of the locker/shower room later I realized I finished my workout just in time. It was raining, pouring down so hard I could barely even see the pool. Everyone was huddling in the semi-enclosed lobby area trying to stay dry as the wind was blowing the rain everywhere. Rather than wait, I became drenched during the five minute walk/run to my car, but it continued to rain hard off and on for the next 2-3 hours, so getting out of there ASAP was the right choice.

    I am still considering entering the indoor LCM meet in Clearwater early August, but my main goal is to train consistently as possible, particularly during the remaining five weeks until school starts again. If I can hold on my current endurance level, and also develop some efficient speed during July and August, I would like to swim in several SCM meets leading up to the Rowdy Gaines SCM in Orlando later in the fall.
    Categories
    Swim Workouts