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Swim Workouts

  1. 07.10.13 - Wednesday workout

    by , July 10th, 2013 at 03:34 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Skipped yesterday. No good reason. I didn't sleep well and my alarm didn't go off but I could have made it about 20 min. late. Instead, I just went back to bed. Felt rested today. I wasn't particularly fast but I wasn't sore.

    SCY

    600 Warm up

    6 x 50 - :45
    50 Easy
    800 Timed, Open turns @ 200s (2:27, 2:27, 2:28, 2:23)
    50 Easy
    Sam got in and warmed up during the 800. He cruised behind me for the first 2 200s. Then, on the last length of the third, he blew past me. I picked up the pace to try and follow. Didn't do a bad job but he still put distance on me.

    4 Rounds of (Stroke/kick = IM Order by round)
    * 250 Kick - 5:00
    * 6 x 50 - 1:00, odds stroke, evens pull, #5 Hard
    50 Easy

    3 Rounds of:
    * 100 Bk pull - 1:30
    * 50 Kick - 1:00
    --- out of time ---

    (4500 Total)
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/11/2013

    by , July 10th, 2013 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40
    2 X 400 6:30

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

    4 X 50 1:15
    1 X 100 3:00
    Three rounds. Choice.
    Swim the 50's @ 80%, the 100's @ 100%

    3 X 200 pull 3:00
    Descend 1-3

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  3. Week 41 - Wednesday

    by , July 10th, 2013 at 09:39 AM (After a long rest)
    I woke up about 15 minutes before the alarm was due to go off but felt pretty rested. Overall I felt pretty good today swimming long course. The plan is to swim through meets this summer and despite having zones next week we did a long hard practice.

    400 free with snorkel
    6x50 catchup on 50
    10x100 on 1.45 best average
    200 easy
    6x200 on 2.45 descend 1-3,4-6
    8x50 kick with fins on 45
    2x100 IM easy perfect stroke on 1.40

    Total 3700meters

    It was hard getting going on the best average 100s but managed to hold 1.07 average. Most were 1.07, but a couple towards the end were 1.06s. The 200s I went 2.21,2.18,2.17,2.21,2.17,2.15. I was very pleased with the 200s. My kicking is getting quicker and I held around 33 per 50(with fins).
    Categories
    Swim Workouts
  4. a mix of distance, back and sprint

    by , July 10th, 2013 at 08:45 AM (Mixing it up this year)
    Wow what a morning. A little bit of everything today.

    500 free
    500 free kick w/zoomers

    5x200 w/paddles & bouy odds @3:30 free evens @4:30 back went 3:21, 4:05, 3:14, 3:57, 3:03
    5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:43's for all

    400 free kick w/zoomers
    300 free EZ w/snorkle

    Total 3200 meters
    Categories
    Swim Workouts
  5. Tuesday, July 9, 2013

    by , July 10th, 2013 at 02:35 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free
    4 x 50 Free Build @ 1:00
    (800/800)

    w/ paddles and fins (I used my short fins which I can kick flutter kick better with)
    6 Rounds of:
    • 200 Free (50 EZ/100 Fast/50 EZ) @ 3:00
    • 100 Free (50 EZ/50 Fast) @ 1:30
    • 50 Free Fast @ 1:00

    I was toast after about 3 rounds of this, but the kids just kept on going
    (2100/2900)

    200 EZ
    (200/3100)

    Lane Rotation:
    8 x 50 Dolphin Kick fast w/ board @ 2:00 (UGH!!!!)

    8 x 50 Choice Stroke Sprint @ 2:00 (did 7 Fly, 1 Free) - felt really good

    8 x 50 Free Pull w/ buckets Fun Fun Fun, this is where my adulthood comes in handy with my developed muscle power over the kids.
    (1200/4300)

    400 EZ and out

    --------------------------
    4700 LC Meters


    Tomorrow we're supposed to mix-it-up with the Bainbridge Island Swim Club. I guess we're going to do one large combined practice. I better eat my Wheaties tomorrow, 'cause they've got a few kids that will be kicking my butt!!

    Meet coming up in 3 days for the entire weekend. Of course, I'll be fitting it in around my work schedule which will make for even more fun times.
  6. Week 41 - Tuesday

    by , July 9th, 2013 at 10:53 PM (After a long rest)
    I had a long day today so was excited to head to the pool for an evening swim. I had just under an hour and was trying to hit a 4k workout. I got close but had to get out as the life guards were switching the pool back from short course to long course. This was a recovery type swim and I did mainly aerobic swimming.

    1000 free with a snorkel
    2x500 pull with 30 seconds between 500s
    10x100 kick on 1.30
    10x50 catchup on 45
    300 swum as double arm back and free by 50

    Total 3800yards
    Categories
    Swim Workouts
  7. Tuesday, July 9, 2013

    by , July 9th, 2013 at 10:37 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 70%

    Warm Up
    900 FR as 6(25RA/25LA/50CU/50Strong)
    300 FR Kick as 3(25LS/25RS/50 as 10RS/10LS)

    *Set 1*
    6x200 on :30 rest, SPL 24-26, build by 50 1-4
    ---100 BR Kick

    *Set 2*
    300 BR as 3(50K/bk, 50Swim)
    4x50 BR on 1:20 *46-42
    ---300 BK

    *Set 3*
    3x200 BK on 4:00 *3:05-2:51
    4x50 BK on 1:00 *42-38
    ---400 BK

    *Set 4*
    300 DK w/snorkel-fins
    2x300 Fly as 3(25RA/25LA/50Swim) w/fins

    *Set 5*
    900 FR as 4(25LA/25RA, 50CU, 50Strong SPL/22-24) w/snorkel-agility paddles-fins
    10x50 FR on 1:00 w/Bolster paddles-buoy-tube *39-37

    Warm Down
    4x100 FR SPL/24-26

    Comments
    Mostly moderate swimming with occasional strong bursts focusing on FR DPS, powerful wall push-offs with a strong kicking and tight streamline body shape. Did sets of each stroke with an emphasis on steady smooth EVF into body rotation or undulation driven pull acceleration.

    This week is a 3-1/2-1 cycle as Monday-quality, Tuesday-moderate, Wednesday-quality, Thursday-rest (maybe a dry day or very EZ swimming), Friday-quality, Saturday-moderate, Sunday-dry rest.

    I restarted doing daily air-squats several weeks ago in my dry-land strength program. After the soreness faded, I can really feel the difference that simple activity makes in swimming and in functional activities around the house. Cannot believe I dropped squats for almost four months!
    Categories
    Swim Workouts
  8. Tuesday 7/9/13

    Tuesday 7/9

    AM only LCM

    600 swim (100 FR/50 BK)
    4x150 @ :10 rest kick/drill/swim w/ fins + snorkel
    4x100 D1-4
    3 @ 1:20 (1:14, 1:13, 1:12)
    1 @ 1:15 (1:10)
    100 EZ

    50 @ 2:00 dive first 50 of a 200 FR (28.0 to the feet)
    3x100 @ 1:25 AE
    50 @ 2:00 push last 50 of a 200 FR (30.9)
    100 EZ

    2x400 @ :10 rest opposite fin + opposite paddle (switch every 100)

    Total: 3000
    Categories
    Swim Workouts
  9. A need for recovery

    by , July 9th, 2013 at 08:33 AM (Mixing it up this year)
    I finally have scheduled a massage for next week. My body really needs it. Today was a bit hard to breath while I was working out but I managed. Allergies are kicking back in since getting home from Myrtle Beach.

    500 free
    500 free kick w/zoomers

    400 IM as fly drill, pull back, kick breast, swim free
    4x50 torque drill w/paddles

    500 free w/snorkle
    200 breast kick
    200 free

    Total 2500 meters
    Categories
    Swim Workouts
  10. Monday, July 8, 2013 6:30-8:30pm

    by , July 9th, 2013 at 02:19 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free
    (600/600)

    8 x 150 Kick w/ long fins @ 2:10
    I did 4 x 100 w/ short fins, and 4 x 100 w/ long fins, kicking somewhat easy on both. My left hamstring is recovering from a pretty good cramp I got yesterday after lots of yardwork, dehydration, and then sitting in the movie theater with my youngest on my leg most of the movie. Nothing like your leg cramping in the middle of a movie theater!!
    (800/1400)

    4 x 300 Free Pull @ 5:00
    Odds EZ (went ~ 4:15 & 4:05)
    Evens Fast (went 3:45 on both)
    (1200/2600)

    12 x 100 @ 2:00
    4 times through:
    • 50 Fly Fast/50 Free EZ
    • 50 Back Fast/50 Free EZ
    • 50 Breast Fast/50 Free EZ

    (1200/3800)

    12 x 50 EN3 work @ 1:30 - do same stroke in groups of 4
    I did all Free and went as fast as I could, but it wasn't truly fast...probably something I could hold for a 100 or 200 speed.
    (600/4400)

    200 EZ
    (200/4600)

    4 x 50 @ 2:00
    Odds V-sit scull, Evens Front Scull

    --------------------------
    4800 LCMeters


    It was a fun day today. We had all the lanes full of swimmers at the pool, so I didn't have to look off into 5 open lanes next to me today. Bainbridge Island's age group team is visiting for the week at our pool, prior to the meet this coming weekend. I guess it's their chance for some outdoor and LCMeters training time. Our fast lane was in the middle right against their fast lane. I would've mixed in well with them, probably about middle of their lane. John told us we intermix the teams later in the week for some different training stuff. NExt week, we'll have 2 teams staying with us after the meet for a week of outdoor LCMeter training as well. Best part was watching them all lathering up the sunscreen prior to swim practice at 6:30 at night. The sun is already on the decline, and not very strong rays anymore...but I guess their pale white skin can't take that anyway.
  11. July 6-8

    by , July 8th, 2013 at 11:22 PM (The FAF AFAP Digest)


    Saturday:
    off

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

    Sunday:

    Had to take Lil Fort to the gym for a long run on the treadmill since it was ungodly hot.

    Core Work:

    external rotators
    back extensions w/plate, 25 x 2 x 15
    captains chair leg raises, 3 x 15
    power wheel roll outs, 2 x 15
    leg abductors, 110 x 3 x 6
    total ab machine, 100 x 2 x 15

    Ellipse, 40 min

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

    Monday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 DPK back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40-:45
    50 EZ
    4 x 50 scull w/agility paddles @ 1:10

    Main Sets:

    4 x (4 x 50 descend + 50 EZ) @ 1:00 w/fins & paddles
    R1 = free, descend to 100 pace (25)
    R2 = dolphin kick on back, under first 15 m
    -- crashed on the bottom the first one bc I was only in 7 foot deep water and had to adjust
    R3 = free, descend to 100 pace (25)
    R4 = dolphin kick on back, UW first 15 m

    Total: 2300

    INTERRUPTION: KICK POOP CLOSED THE POOL AGAIN!!!

    I cannot tell you how ticked off about this I am. I was having a good workout and had planned on 1500 more. I went to SpringHIll because I had a dentist appt in the area. But the kiddie campers did me in again. I think they need someone to supervise them. Needless to say, it was another free session for me. But I have so little time to work out right now, that this was a disaster. I'm going to drive to Oak Marr tomorrow and hope for better luck. It apparently is best to arrive at 3:30 when the camper are gone (well, assuming they haven't closed the pool for a hour at 3:25). But I often can't go that late. Today, I had a summer league meet. If I have this same problem swimming in Pittsburgh, I swear I will sign up for a class at U of Pitt just so I can use their pool.
  12. Monday, July 8, 2013

    by , July 8th, 2013 at 10:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 80, Water temp 78
    Sunny, humidity at 68%

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

    *Set 1*
    1200 FR as 4(200 Steady, 100 Fast)
    ---100 BR Kick
    ---3x100 FR as 3(25RA/25LA/50CU) w/agility paddles-fins-snorkel

    *Set 2*
    4(4x50 FR on 1:10, 1:00 rest) 80-85% as strong DPS w/agility paddles-fins
    *30s-29s
    ---300 BK

    *Set 3*
    2(4x100 FR on 3:00) as 2x50 on :50 (85%/95% by 50)
    *34-30, 33-30, 33-29, 33-29
    *33-39, 33-30, 33-30, 33-29
    ---400 BK

    *Set 4*
    1200 FR as 4(300 Steady, 100 Strong) w/snorkel, agility paddles, tube, buoy

    Warm Down
    200 FR Smooth
    2x100 FR SPL-28

    Comments
    I did recovery swimming sessions on Thursday, Friday and Saturday with Sunday off. Today I was more ready to swim a quality workout again. My focus in Set 2 was to swim fast with smooth and long tempo. The time results were solid, but I began to tire out towards the last round. In Set 3 I was trying to swim the second 50 with as best possible technique at 95% or near max effort. The 50s in Set 3 were grouped as 100s, not as broken 100s, rather as pace effort simulations that I would like to accomplish in broken 100s and a straight 100 swim.
    Categories
    Swim Workouts
  13. 07/08/13 - Monday workout

    by , July 8th, 2013 at 04:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Pretty wild weekend. The short of it is that we have 4 Latvian orphans living with us now. We kind of became a foster home after a badly devised "pre-adoption" didn't pan out very well. Cute kids but masters of the "I don't understand English" game in order to get away with stuff. The more I learn Russian, the more I find out they know more English than they are letting on. After 2 days, I'm pretty attached to them. It is going to be hard to let them go at the end of the month. But for now, they are in a much better situation. There are three more brothers/sisters still in Latvia. If anyone wants and instant family, I know where to find one!

    SCY

    600 Warm up

    1 x 100 - 1:30, 1st 25 fly
    3 x 100 - 1:20
    2 x 100 - 1:30, 1st 25/1st 50 fly
    3 x 100 - 1:20
    3 x 100 - 1:30, 1st 25/1st 50/1st 75 fly
    3 x 100 - 1:20
    4 x 100 - 1:30, 1st 25/1st 50/1st 75/100 fly
    3 x 100 - 1:20
    50 Easy
    Normally we end this on the 100 fly. I think Dave modified it to squeeze out 5000 yards for the total workout. I finished the 100 fly on about 1:25 and pushed off for the 1st of the last 3 100s feeling pretty rotten. But I was able to recover in there somewhere and finish the last 100 on 1:10.

    4 x 75 - 1:20 Fly/bk/br
    10 x 75 - 1:15, 1st 25 hard kick
    Quick break for putting on fins
    10 x 100 Up/down kick w/ fins - 1:30 (:05)
    Only had 15 minutes left before the swim team was coming in so I threw fins on and dropped the interval from 1:40 (:10) to 1:30 (:05) and added fins.

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  14. Week 41 - Monday

    by , July 8th, 2013 at 02:27 PM (After a long rest)
    My nephew goes back to England tomorrow so after the meet on Saturday i have running around for him. Sunday i spent all day with my kids at the local water park. It was fun but as the only accompanying adult i was pooped at the end. Luckily both my kids and nephew were good with sunscreen so no bad sun burns or anything like that to write about. I think my generation are more aware of the damage the sun can do than my parents generation were and luckily i dont have to make a big deal of the sun to make my kids apply sun screen. I went to bed early last night and woke pretty easily this morning. I felt pretty tired and stiff in the pool and dont know if this was from the water park, saturdays swim or both. Todays workout was hard but it there is not much to write home about in terms of times.

    400 free with snorkel
    6x50 catchup drill on 50
    4x(2x50 free on 40, 100 free on 1.20)
    100 easy
    3x(100 kick on 1.50, 4x50 on 55 swum as 25 kick, 25 overkick with snorkel)
    100 easy
    3x200 pull descend 1-3 on 2.45
    800 with snorkel overkick
    100 easy

    Total 4100 meters

    The transition set of 50s and 100 was harder than it should have been but got though it. My coach is dropping my kick times and i know i need to hit the weight room this fall to work on my legs. The descending200s i went 2.21, 2.17,2.15.
    Categories
    Swim Workouts
  15. Monday 7/8/13

    Monday 7/8

    AM only LCM

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

    8x50 @ 1:00
    odd: kick/drill
    even: drill/swim

    6x100 @ 2:15 "Rouse 100s" w/ fins
    100 EZ

    8x200 @ 2:45
    1-6 AE
    7-8 STRONG w/ fins

    100 EZ

    4x50 @ :15 rest 2 kick/1 pull BR
    4x50 @ :15 rest 2 under H2O strokes/2 normal strokes BR
    8x50 @ 1:00 smooth BR

    300 EZ

    Total: 5100
    Categories
    Swim Workouts
  16. 07.06.13 - Saturday workout

    by , July 7th, 2013 at 11:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Got to the pool late so I missed some of the warm-up.

    SCY

    150 Warm up

    4 x 200 IM, Odds - 3:00, evens - 3:15, made 2:42-2:45
    100 Easy

    4 x 50 Kick - 1:00
    4 x 50 IM - :50
    4 x 50 Free - :45
    100 Easy

    8 x 75 Free/Stroke/Free - 1:10
    100 Easy

    4 x 100 - 1:15 (1:08, 1:10, 1:09, 1:07)
    100 Easy

    4 x 50 Br Kick - 1:00
    4 x 50 Br w/ dolphin kick w/ fins - 1:00
    4 x 50 Br - 1:00
    100 Easy

    12 x 50 - 1:00 SDK w/ Fins down/easy back
    100 Easy

    500 Pull (5:45)

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  17. Friday 7/5/13

    Wednesday 7/5

    PM only SCY

    500 warm-up I.M.
    6x under H2O returns @ 1:00
    8x25 @ :40 V.S.
    5x100 @ 1:15 (get HR up)

    3x (RD1, RD3 FAST, RD2 EZ drill)
    8x25 @ :20
    100 EZ

    2x (RD1 EZ drill, RD2 FAST)
    4x25 @ :20
    100 EZ

    50 FAST from blocks (BR, 29.4)

    2x400 @ :10 rest opposite fin + opposite paddle (switch every 100)

    Total: 3350
    Categories
    Swim Workouts
  18. Friday, July 5, 2013 6:30-8:30pm

    by , July 6th, 2013 at 01:57 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    300 Free Pull
    200 Kick w/ board
    (1000/1000)

    Main Set:

    3 Rounds of
    • 2 x 200 Free @ 3:30 (held around 2:45s)
    • 4 x 100 Free @ 1:30 (held between 1:20-1:24s)
    • 8 x 50 Free @ 1:00 (did EZ swim ~:45-:50)
    • 1:00 rest between rounds

    On the final round I did pull...I was getting fairly exhausted on that long set...and my energy reserves were on empty
    (3600/4600)

    10 x "50 IMs" @ 1:10
    going 4 strokes of Fly, 4 strokes of Back, 4 strokes of Breast, then Free to the wall
    (500/5100)

    100 EZ and out

    ------------------------------
    5200 LC Meters


    I have to work tomorrow. This weekend my day off got switched from Saturday to Sunday, so I don't get to swim in the morning. Oh well, I'm beat tired anyway.
  19. Thur & Fri, July 4-5

    by , July 5th, 2013 at 07:15 PM (The FAF AFAP Digest)
    Thursday:

    Bike, 60 min


    Friday: 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:

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

    5 x (5 x 50 + 1 x 50 EZ) w/fins
    1-5 = dolphin kick on back @ 200 pace @ :50
    1-5 = free w/paddles @ 200 pace @ :50
    6-10 = dolphin kick on back @ 200 pace @ :50
    11-15 = free w/paddles @ 100 pace @ 1:15 (26s)- 1:30 (25s)
    16-20 = dolphin kick on back @ 200 pace @ :50

    150 EZ

    Total: 3000


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

    Our team practice was cancelled on Thursday night for the 4th, so I contented myself with a 60 minute spin. I was pretty tuckered out from the Fortunately, I do not have to worry about packing the kitchen. That would do me in.

    Looks like there's a new brand of tech suit on the market: http://www.metroswimshop.com/product...13FCBKNEE.html

    Updated July 5th, 2013 at 07:22 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/08/2013

    by , July 5th, 2013 at 04:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 400 6:45
    3 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 200 -

    SCY
    3 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    2 X 100 IM 1:45
    1 X 50 stroke 1:15
    4 X 25 stroke-fast- :45 #4 on 1:45
    Four rounds, 1 of each stroke IM order

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Categories
    Swim Workouts