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Swim Workouts

  1. Monday, July 2, 2012 5:30pm

    by , July 2nd, 2012 at 10:27 PM (Fast Food Makes for Fast Swimming!)
    Yesterday we had a big Carne Asada dinner for my wife's birthday. Plenty of charcoal smoke in the air, and the aroma of meat!! Mmmmmmm...She's now the same age as me for about a month.

    Another 10 hour plus day at work again today, so I was pretty well beat when I got to the YMCA pool tonight.

    Warmup:

    5 x 100 Free @ 1:30 right into
    5 x 100 Free @ 1:25/1:20/1:15/1:10/1:05 - came in about 1:06 on the last one


    Main Set:

    6 x 100 Free Pull @ 1:20 right into
    6 x 75 Free @ 1:00 (held :53-:55s) right into
    6 x 50 Free Pull @ :40 (held :35s) right into
    6 x 25 Fly @ :30

    A couple guys got in with me at this point (they were swimmers, so it was okay) so I just swam easy while they warmed up:

    5 x 100 Free @ 2:00 (held 1:08ish)

    10 x 50 Kick w/ board @ 1:00 (:50ishs)

    -----------------------
    3500 Yards in 1 hour 2 min.


    Worst part of the day: Got picked for Jury Duty for two weeks in August. Let's hope for no big cases to blow through Wenatchee next month.


    Better part of the day...got my Metallica decal stickers in the mail for the back window of my truck.

    Updated July 2nd, 2012 at 10:33 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  2. Still Powerless, Monday July 2

    by , July 2nd, 2012 at 12:55 PM (The FAF AFAP Digest)
    Sunday:

    RC/Yoga/Foam rolling, 45 minutes

    Stepped on the pool deck for a swim and was informed that a kid had an accident in the pool and it was closed. Seriously?! I drove to our summer league pool, which fortunately had reopened. I did 1200 SCM with 4 bursts and an up tempo 25. My brain is just not on swimming right now.

    Monday:

    Still no power. Day 4. And there is no repair date for my area on the power co website, though there is an estimate that 85-90% will have power by Thursday. There is also the threats of thunder storms the next few days that could hamper power restoration efforts. Can't catch a break here in No Va.

    I am sitting in Whole Foods eating lunch and pondering whether to get a pedicure or go to the gym for a few hours and blow my taper. Power outages and taper don't mix well.

    I do have an ART appt later ths afternoon.
    Categories
    Swim Workouts , Yoga , ART
  3. Monday July 2nd - AM Swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    Warm-up (850)
    200
    2 x
    * 3 x 75 @ 1:30 free kick, drill, swim
    * 1 x 100 @ :10 sec rest, !M drill

    Set I (1200 / 2050)
    1 x 100 @ 1:35
    1 x 200 @ 3:10
    1 x 300 @ 4:45
    3 x 100 @ 1:35
    2 x 100 @ 1:35
    1 x 100 @ 1:35
    went 1:11 - 1:13 / 100

    Set II (600 / 2650)
    Pull with buoy and paddles
    1 x 300 @ :10 sec rest, breath every 5
    1 x 200 @ :15 sec rest, breath every 7
    1 x 100 breath every 9
    averaged 1:13 / 100

    250 easy

    ** 2900 **
    Categories
    Swim Workouts
  4. Sunday July 1st - PM Swim

    At home with Susan and Richard.

    Warm-up (700)
    200 swim
    300 pull
    200 IM, 25 drill + 25 swim

    Set I (800 / 1500)
    4 x 100 @ 1:30, kick w/fins. evens flutter, odds dolphin

    Set II (1500 / 3000)
    4 x
    * 1 x 100 @ 1:45
    * 1 x 50 @ :40

    3 x
    * 1 x 100 @ 1:35
    * 1 x 50 @ :40

    2 x
    * 1 x 100 @ 1:25
    * 1 x 50 @ :40

    1 x
    * 1 x 100 @ 1:15
    * 1 x 50 @ :40

    200 easy

    ** 3200 **

    I was really sore and stiff when I woke up this morning and almost decided to not go today, but I am happy I went because this workout felt surprisingly good.
    Categories
    Swim Workouts
  5. No Power, Sat & Sun

    by , July 1st, 2012 at 01:02 PM (The FAF AFAP Digest)
    Disaster struck Friday night. A strange storm barreled through northern Virginia leaving over 2 million without power. I'm in day three of no power. And there is no fix date for my area listed on the website. We are simultaneously getting a heat wave. I haven't slept for two nights because of heat. (All hotels in a 2 hour radius at booked.). Got up to take cold showers twice in the middle of the night. I've heard estimates of 5-7 days ... I may just have to drive up to Pittsburgh where friends have power if this persists. I'm having a hard time wrapping my brain around Nationals if I can't sleep. I don't really want a repeat of day one at Greensboro. That was not fun.

    My gym and all pools are closed. Saturday was the first time I remember an NVSL meet ever being cancelled. But another Sport & Health member club is open. I swam 1400 meters there yesterday and did 30 minutes of RC and stretching. Will do the same today.

    Keep your fingers crossed for power!
    Categories
    Swim Workouts
  6. Saturday June 30th - AM Swim

    Warm-up (1000)
    200 swim
    200 IM, 25 drill + 25 swim
    200 pull
    200 IM, 25 drill + 25 swim
    4 x 50 @ :50 gentle descend

    Set I (1200 / 2200)
    2 x:
    * 3 x 50 @ :45 flutter kick w/fins
    * 3 x 50 @ :45 dolphin kick w/fins
    2 x:
    * 3 x 50 @ 1:00 breast kick
    * 3 x 50 @ 1:00 flutter kick

    Set II (3000 / 5200)
    Slightly modified from Tim's team swim in NYC.

    400 @ 6:00 pull
    4 x 100 @ 1:30, 1:25, 1:20, 1:15
    :30 rest
    8 x 50 @ :55, 25 back + 25 free

    300 @ 4:30 pull
    3 x 100 @ 1:25, 1:20, 1:15
    :30 rest
    6 x 50 @ :55, 25 breast + 25 free

    200 @ 3:00 pull
    2 x 100 @ 1:20, 1:15
    :30 rest
    4 x 50 @ :55, 25 fly + 25 free

    100 @ 1:30 pull
    1 x 100 @ 1:15
    2 x 50 @ :45, free

    200 easy

    ** 5400 **

    The main set was deceptively tough, I was completely done in by the end.
    Categories
    Swim Workouts
  7. Friday June 29th - AM Swim

    Warm-up (1200)
    200 swim
    200 IM, 25 drill + 25 swim
    200 pull
    3 x 100 @ 1:45 25 catch-up + 25 swim
    3 x 100 @ 1:35 gentle descend

    Set I (1200 / 2400)
    4 x 100 @ 1:30, descend
    100 easy
    5 x 100 @ 1:25 descend
    200 easy

    Set II (600 / 3000)
    2 x:
    * 3 x 50 @ :45 flutter kick w/fins
    * 3 x 50 @ :45 dolphin kick w/fins

    4 x 50 @ :30 rest, hypoxic

    ** 3200 **
    Categories
    Swim Workouts
  8. Friday, June 29 2012

    by , June 30th, 2012 at 08:25 AM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 88, pool at 81, 100% water clarity.
    Partly cloudy skies with humidity at 70%


    Warm Up
    200 FR EZ
    4x50 on :50 desc 1-4

    *Set 1*
    4000 FR Broken Swim
    • 4(1x500 on 7:00, 2x250 on 3:30)


    Results:
    1. 5:58, 2:54, 2:52
    2. 5:52, 2:53, 2:52
    3. 5:45, 2:51, 2:49
    4. 5:32, 2:42, 2:39 (w/paddles)


    EZ 200 FR

    Comments
    • Today was the best day this week as far as feel for the water and FR stroke consistency.
    • Before last round in the broken 4000 FR, took extra 30 seconds to put on paddles. I use medium size paddles for swimming FR as a full stroke (not as Pull w/buoy or tube) to swim fast with a strong pulling effort keeping stroke balanced with steady streamlined flutter kick.
    • Will begin light drylands again on Sunday and rebuild in to my normal strength & body core circuit over the next two weeks.
    Categories
    Swim Workouts
  9. Friday, June 29, 2012 5:30pm

    by , June 29th, 2012 at 10:48 PM (Fast Food Makes for Fast Swimming!)
    I was tired today, mostly from work. I think after today I was around 51 hours or so, plus another 8-10 hours tomorrow as well. Paycheck is decent, but I'm worn out. Swimming is just a luxury this summer for me, and I'm making the most of it.


    10 x 100 Free @ 1:30 w/ up
    First 5 - 1:10-1:12s
    Second 5 - 1:08 desc. to 1:05

    10 x 100 Free Pull
    5 @ 1:30
    1 @ each: 1:25, 1:20, 1:15, 1:10, 1:05
    made 'em all

    100 EZ

    10 x 50 Free medium/Fly FAST by 25s @ 1:00 (went :34/:35s)

    4 x 75 Free @ 1:05 right into
    4 x 75 Free @ 1:00 took :10 rest after to put on paddles/buoy
    4 x 75 Free Pull @ :55

    100 EZ

    -----------------------
    3600 Yards


    =================================

    One more week until my 1500 LCM & others in the local USAS meet. Also, a few days ago I also signed up for the USAS LSC Champs meet in Spokane at the end of July. Of course, I'm only signed up for Sunday due to my work schedule, and had to pick the events available to me: 100 Free, 100 Fly, 1500 Free (not 200 Back).
    My gosh, I've got two 1500s LCM this summer, and two OW swims! What did I do to myself. Oh well, I'm not training too serious, and am putting no pressure on myself. Just having fun this summer...and happy I can actually swim.


    Oh...and in other news...I followed Lochte's advice and had a "home cooked meal" (and no fast food) for dinner after practice.
    A can a Progresso Hearty Chicken w/ Noodles soup, corn on the cob, and some gatorade.
    I can already feel myself making the OTs in 4 years. ...or at least craving McDonalds or something better in a couple hours.

    Updated June 29th, 2012 at 11:00 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  10. Thursday & Friday, June 28-29

    by , June 29th, 2012 at 05:10 PM (The FAF AFAP Digest)
    Thursday:

    RC/scapula exercises, 20 min

    Acupuncture/Cupping, 45 min


    Friday:

    RC/Scapula exercises, 20 min

    Yoga/Stretching/Foam Roller, 30 min

    Swim/SCY/Solo:

    500 various
    10 x 25 shooters w/fins @ :40
    5 x 50 burst + cruise @ 1:30
    50 EZ
    12 x 25
    odds = up tempo @ :30
    evens = EZ @ 1:00
    100 EZ

    Total: 1500


    +++++++++++++++++++++++++++++

    Pretty dull last couple days. Taper workouts are so mindless. And they're so short I never have any sense of whether I have "easy speed" and hence don't bother worrying about it. Taper b*tchies have not made an appearance either. Maybe I'm too happy watching all the swimming and track & field. And now I get to be deliciously lazy with only Fort Son at home. I'm also not stepping foot outside except when necessary. It was 103 when I was driving home from the pool.

    Just had a chuckle hearing Rowdy misstate the rule on when you can take the dolphin kick on breast. lol

    Updated June 29th, 2012 at 05:16 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  11. Thursday, June 28 2012

    by , June 28th, 2012 at 06:54 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 86, pool at 80, 100% water clarity.
    Partly cloudy skies with humidity at 75%


    Warm Up
    200 FR EZ
    • 6x25 on :30 desc 1-3,4-6


    *Set 1*
    10x100 FR on 1:20
    • Did 1-4 @1:09, 5-10 @1:08


    *Set 2*
    3(1x200 K, 3x100 DR/S by 25)
    • Rounds 1/BR; 2/BK; 3/Fly


    *Set 3*
    10x50 FR on :45
    • Did 1-3 @33, 4-10 @32


    EZ 200 FR

    Comments
    • Maintainence workout. Second day back in the water always feels slower, and I need to start the weights again. After three weeks off drylands, I feel less strong in the water.
    • Watching the USA Olympic Swimming Trials - great athletic performances!
    Categories
    Swim Workouts
  12. Th Jun 27, 2012

    by , June 28th, 2012 at 02:10 PM (Ande's Swimming Blog)
    Th Jun 27, 2012

    Wed trained, didn't do much, a few easy speed 50's & 100's

    Nats are 1 week & a day away
    Entered:
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM

    chris Coached, whitney's at trials
    scy main pool
    6:00 to 7:30
    swam with chris

    Warm Up (scy)
    missed it

    Main Set (LCM)

    8 x 50 on 45

    400 easy

    8 x 25
    odds easy
    evens fast

    50 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  13. Thursday June 28th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    200 swim
    12 x 50 @ :15 rest, 25 drill + 25 swim, IM order

    2 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, choice kick w/fins AFAP

    5 x swimming with fins and paddles
    * 1 x 25 @ :30, 8 SDK + 2 strokes before breathing, no breaths to the wall
    * 1 x 50 @ 1:00, 8 SDK + 2 strokes before first breath
    * 1 x 25 @ :30, 8 SDK + 2 strokes before breathing, no breaths to the wall

    6 x 100 @ 1:45, pull w/buoy and paddles. build, last 25 should be fast. (went 1:08, 1:08, 1:07, 1:06, 1:05)

    200 easy

    ** 2800 **
    Categories
    Swim Workouts
  14. 06.28.12 - Thursday workout #19

    by , June 28th, 2012 at 08:27 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Back is improving. Flip turns were comfortable but my back is stiff which seems to limit my fly and breaststroke. Long road trip today. Hope my back holds out for it.

    SCY

    400 Warm up

    4 x 100 IM - 1:40
    400 Free - 6:00 (5:00)
    2 x 200 IM - 3:10
    400 Free - 5:45 (4:52)
    100 Easy

    400 Free - 5:30 (4:58)
    400 IM - 6:30
    400 Free - 5:15 (4:52)
    100 Easy

    400 IM Timed (5:38) - Not my best effort but with my back any fly/breast was a struggle today.

    200 Cool down

    (4000 total)
    Categories
    Swim Workouts
  15. Wednesday, June 27, 2012 6:00pm

    by , June 27th, 2012 at 11:03 PM (Fast Food Makes for Fast Swimming!)
    Got to the YMCA a little later today, but no problem. Apparently the warm weather now keeps all the icky poo lap swimmers out of my lap lanes. My lap swim buddy (who does 1/2 distances of my sets) showed up same time as me, so it was nice to have a buddy to swim with


    Warmup & more:

    5 x 100 Free @ 1:30 (cruising 1:12s)
    5 x 100 Free @ 1:25/1:20/1:15/1:10/1:05
    (went 1:10/1:10/1:09/1:06/1:04)
    5 x 100 Free Pull @ 1:20 (1:10ish)

    OW Swim:
    500 Free
    • w/ no initial pushoff
    • no wall pushoffs - just flip a couple feet short of the wall
    • Timed it, went 6:29 - now I have a base to track any progress
    I'm having fun with these swims in the pool. It's definitely different than I've always been used to, and I'm sure that's the main reason.
    But as far as different training goes, I'm still not going to venture into the sprint training category looking for additional "fun".


    Main Set:

    4 Rounds of:
    100 Free, 75 Free, 50 Free, 25 Free
    No rest between rounds, just suck it up and go!

    • Round 1 - 1:30 / 1:10 / :50 / :30
    • Round 2 - 1:20 / 1:05 / :45 / :25
    • Round 3 - 1:15 / 1:00 / :40 / :20
    • Round 4 - 1:10 / 0:55 / :35 / :15
    Round 4 was tough, but I still made it pretty easily. Coming off the 25 of round 3 with short rest going into the fast 100 got it started, and I just put the hammer down. It was good to basically sprint the last 250 of the 1000 yard set.
    Last round I went 1:05/:49/:31/:14


    100 EZ float down, Fly semi-hard back (the fly felt really good)

    --------------------------
    3100 Yards
  16. Wednesday, June 27 2012

    by , June 27th, 2012 at 06:07 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 82, pool at 78, 100% water clarity.
    Partly cloudy skies with humidity at 80%


    Warm Up
    200 FR EZ

    *Set 1*
    1x4000 FR Swim
    • Desc effort by 1000, 1-4


    EZ 200 FR

    Comments
    • Finally back in the water, since last Thursday. Stormy weather, kids activities, and work projects were factors. So far from my experience living in SWF, it can be more challenging to swim during the summer months than in the winter.
    Categories
    Swim Workouts
  17. Wed., Jun 27

    by , June 27th, 2012 at 04:06 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Rockville

    500 various
    4 x 50 fly drills
    8 x (25 UW dolphin + 25 easy kick)
    6 x 50 burst + cruise
    6 x (25 up tempo + 25 EZ)
    -- 2 free, 2 breast, 2 back
    2 x (25 AFAP dolphin kick + 75 EZ)
    50 EZ

    Total: 1950 m

    +++++++++++++++++++++++++++++

    That's probably my last LCM swim. It's not worth the commute for a 1500 swim. Today I was stuck on the beltway (accident) forever.

    I also plan to do some RC exercises and foam rolling tonight. I finally tried on my 2XU compression top that I want to use at Nats. Water Rat was right -- really really difficult to get on. It's a two person job.

    Looking forward to more trials coverage tonight. I doubt they'll show the semi-finals with only an hour allotted. Teen Fort is rooting for an old boyfriend in the finals of the 100 back.

    Meanwhile, I have a very lazy weekend ahead! Mr. Fort and Lil Fort are heading up to NY to visit relatives. Teen Fort is at the Princeton rowing camp (she is now besotted with the campus). So it's just Fort Son and me. With the Tour starting up, I foresee serious coach time.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/12

    by , June 27th, 2012 at 02:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Summer Nationals...one week out.

    LCM
    WARM UP:
    1 x 400 6:45
    2 X 200 3:30
    4 X 100 1:45
    4 X 100 kick 2:30

    12 x 50 1:20
    #1&2: easy
    Odds starting with #3: 25 sprint/25 easy
    Evens starting with #4: easy/perfect stroke

    1 X 100 @85%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Two rounds, choice on 2:15.
    $$MEET SWIMMERS$$ Warm down after 1 round.

    1 X 200 IM 3:45
    4 x 50-1 of each- 1:15
    Three rounds

    OR

    2 X 600 free 9:00
    Negative split both

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  19. Tuesday, June 26

    by , June 26th, 2012 at 09:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    10 min RC exercises

    600 various

    20 x 25 shooters w/MF
    8 belly DPK (5 kicks) @ :40
    8 back DPK (5 kicks) @ :40
    4 twirling @ :45
    50 EZ

    4 x 50 fly drill
    4 x 50 smooth back
    4 x 50 breast drill
    100 EZ

    4 x 25 long breast pullouts
    100 EZ

    Total: 1750? I thought I did 2000, but can't remember what else I did. Taper senility ...

    15 min hottub


    Massage, 75 min


    ++++++++++++++++++++++++++++

    Really tough day today -- slept in, easy swim, massage and OT viewing. I think I will venture out to Rockville for possibly my final LCM swim. It's supposed to be sunny and mid-70s tomorrow and then descend into a heat wave later in the week.

    I was bummed to see Coughlin die so badly in the last 25 of the 100 fly. I hope the same thing doesn't happen in the 100 back, but it may.

    As I mentioned on the HIT forum, I found this article about the wedges on the FINA starting blocks: http://www.usaswimming.org/ViewNewsA...=4340&mid=8712. Since I'm pretty flexible, I may try starting out at setting 1. My flight is supposed to arrive at 3:46 pm on Thursday so I should have time to try a couple starts that night. I don't want to do too many, but I'd like to feel comfortable.

    Updated June 26th, 2012 at 09:54 PM by The Fortress

    Categories
    Swim Workouts
  20. Tuesday June 26th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    2 x 100 @ 1:30 free
    4 x 50 @ :50 free
    4 x 50 @ 1:00 IM order
    2 x 100 @ 1:30 free

    6 x 100 @ 2:00 kick w/fins

    Swim with fins:
    1 x 200 @ 4:00 IM
    2 x 100 @ 2:00 IM
    4 x 50 @ 1:00 IM order
    2 x 100 @ 2:00 IM
    1 x 200 @ 4:00 IM

    12 x 50 @ :45 pull w/paddles and buoy

    100 easy

    [b]** 3100 **[/i]

    Darn, I wish my butterfly always felt as strong as it does when I swim with fins
    Categories
    Swim Workouts