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Swim Workouts

  1. Workout 08/03/13: morning

    by , August 3rd, 2013 at 02:15 PM (Maple Syrup with a Side of Chlorine)
    Started the morning again over at the college, helping to unload some desks (they had expected two, but ended up getting eight plus some tables and chairs, all donated) then leveling floors on the fourth floor where offices are going in.
    Headed over to the Rec for Masters:

    200 Swim, 3 x 50 kick, 3 x 50 pull (all :20 SR)

    1 x 400 into 4 x 25 @0:30
    1 x 300 into 4 x 50 @1:15
    1 x 200 into 4 x 75 @ 1:45
    1 x 100 into 4 x 100 @ 2:15
    (200 extra in there for me )
    4 x 50 Active Recovery and out
    (Masters/Rec/2900 yds/75 min)
    -----------------------

    Nice workout today with GregJS and Kevin. Been kinda lonely this summer, but we're keeping the water moving The goal on the distance was to work DPS, with the third 1/4 pull, kick, stroke, kick down the list. The repeats were basically AFAP, although modified slightly as the distance increased. I did the last one IM, netting a 4:57 add up. Talked with the guys about getting into a lake, which I've called off for tomorrow.

    This afternoon I will be helping with a block party at the Willowbrook housing community through the church plant - they have a huge bouncy obstacle course, some horse rides, hot dogs/snow cones/popcorn, and other games and face painting stations. The weather looks to cooperate so it should be a great afternoon!

    Updated August 4th, 2013 at 09:52 PM by rxleakem

    Categories
    Swim Workouts
  2. Friday 8/2/13

    Friday 8/2

    AM LCM and PM SCY

    AM swim:

    3x
    300 swim w/ snorkel
    6x50 @ 1:00 FR kick w/ board
    4x100 @ :05 rest drill/swim w/ fins

    8x25 @ :40 V.S.
    100 EZ

    16x50 @ 1:00 I.M. order
    1 - kick
    2 - drill
    1 - STRONG (32.5, 37.0, 40.2, 29.1)

    8x50 A.R.
    2 @ :45
    2 @ :55
    2 @ 1:05
    2 @ 1:15

    200 EZ

    PM swim:

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

    8x25 @ :40 under H2O kick N.S. w/ fins

    6x200 @ 2:30 pull w/ buoy + paddles + snorkel

    400 EZ

    Total: 3000
    Categories
    Swim Workouts
  3. Workout 08/02/03: noon

    by , August 2nd, 2013 at 11:54 PM (Maple Syrup with a Side of Chlorine)
    Had a busy few days at work, and happy to (almost) have a day off*today*- more on that later.* So I've mentioned the new church plant that I have been involved with.* Well, one of the board members that helped establish the plant is the driving force behind bringing a Christian College* to our town, a great vision that has been dependant on prayer and the help from multiple mission teams (mostly from NC) over the past few years and especially this summer.* We helped out this morning painting rooms at the library (which used to be a restaurant in town), then priming a bathroom at the college (which is on two floors above my son's school, in*a former Ramada Inn) to get it ready for tiling.* It's amazing to see what God has done in our community to bring this option for not only grade school but now college as well.

    Got in for a special lunchtime swim:*
    200 Fr/200 Bk/200 IM drill
    4 x 100 FR on*1:30*(aerobic) with snorkel
    400 Pull with buoy
    100 Back
    with my old high school coach, how is now the college coach
    200 (kick/swim)
    3*x 100 Pull with buoy
    1000 (using different toys/strokes every 200)
    5 x 100 Fr on*1:45*with Brent
    100 EZ*
    (Solo/Williams/3600 LCM/80 min)
    ---------------------------------------*
    * I finally got in to swim at the (Williams College) Muir-Samuelson**pool, which I have been trying to do since I hopped back into the water four years ago, and at this point it is set up LCM.* My buddy Brent, known to some of the FISH Masters, invited me to check it out.* I haven't splashed here since I was in high school, and then only SCY.* The water was perfect, 81 and clear, and mostly one to two people per lane for the entire time we were there.* Since I am not a member of the college community, I am able to get in as a guest.*

    Brent was swimming 1000's, and I basically swam straight through until the final pull set and the last 100's.* He has such a powerful kick!* This is only my second time EVER swimming LCM, and it was not too bad.* I mentioned to Brent how much more I like swimming the*OW*stuff, because it is just swimming.* LCM is nice because the walls are farther away, but nothing beats a good lake, river, or ocean swim in my book these days.*

    Drove home quickly then hopped on the motorcycle to cover the store in Rutland again.* Remember that one of their pharmacists quit a month ago; turns out a pharmacist in Burlington quit last week, so they sent me to Rutland and the Rutland pharmacist to Burlington.* Oh well, a few extra bucks plus getting paid to ride = not too bad.***
    (I don't know why all these * showed up. Sorry)

    Updated August 3rd, 2013 at 12:04 AM by rxleakem

    Categories
    Swim Workouts
  4. Week 44 - Friday

    by , August 2nd, 2013 at 10:34 PM (After a long rest)
    I was tired this morning but felt a lot better. Later in the day I found out its not swimmers ear but is an inner ear infection and I was put on a series of antibiotics. the pool was stupid as scy.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x100 swum as 75 fast on 1.05, 25 streamline kick with 10 seconds rest)
    3x200 fast on 2.30
    12x50 shark fin drill
    16x25 no breath on 40
    8x50 kick on 1min

    Warm down
    100 easy

    Total 3400scy

    I went 42s on the first two and then dropped to 40s on the fast 75s. The 200s did not feel very good but I went 2.02,2.01,2.00.
    Categories
    Swim Workouts
  5. Aug 1-2

    by , August 2nd, 2013 at 05:48 PM (The FAF AFAP Digest)
    Thursday:

    60 minute spin


    Friday: Swim/SCY/Solo @ Lebo pool

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 caterpillar fly drill
    8 x 50 free w/agility paddles @ 200 pace @ 1:00
    50 EZ
    8 x 50 burst SDK + cruise w/fins @ 1:00
    50 EZ
    3 x (50 AFAP + 100 EZ) @ 3:00
    -- was a second off my usual times, no surprise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    150 EZ

    Total: 3050


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

    Almost unpacked! Swam today at the outdoor pool. It was shallow, choppy and windy. I won't even bother with back SDKs or DPK SDKs in a shallow pool.

    Some good news -- looks like I will be coaching Team Pitt Masters in the evening starting in September. I think it will be great fun and I should then have access to the pool (at least after practice, perhaps in the afternoon as well, details being worked out).

    Heading off to NoVa for the weekend for NVSL All Stars.
    Categories
    Swim Workouts , Spinning
  6. 08.02.13 - Friday workout

    by , August 2nd, 2013 at 03:19 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carlile. Dave B had the freestyle cranked up. I just couldn't keep up today. I guess I was saving for the 2 x 100 fly. But Dave M beat me on those. I did however have a pretty good warm up. I think I won that. And some of my 50 easys were spectacular.

    SCY

    600 Warm up

    4 Rounds of:
    * 6 Rounds of:
    ** 100 free - 1:20 (1:15s w/ occasional 1:13s)
    ** 25 free - :30 (did stroke on the first 2 rounds)
    * 50 Easy - 2:00
    * 2 x 100 fly - 1:30
    * 50 Easy - 2:00
    On the last round, we made the 2 x 100 fly a 200 timed fly. It was my idea and a poor one at that. Made 2:46. Had Dave M beat through 175. He made a great surge on the last 25 and I didn't have enough to stay with him.

    10 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/05/2013

    by , August 2nd, 2013 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will be my last post until I return from Nationals in Mission Viejo.

    LCM
    4 X 50
    4 X 100
    3 X 50
    3 X 100
    2 X 50
    2 X 100
    1 X 50
    1 X 100
    50's: 1:00
    100's: 1:50

    6 X 50 kick 1:20
    1 X 100 swim 2:00
    6 X 50 kick 1:20

    12 X 50
    odd: free 1:00
    even: stroke 1:15

    1 X 200 3:30
    4 X 50 fast 1:15
    Three rounds, swim or pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Brain already on vacation, just waiting for body to catch up

    by , August 2nd, 2013 at 08:32 AM (Mixing it up this year)
    Last day of work till after Nationals. I so need this vacation. Not sure how my swimming will be. Today my lower back was a real problem, hense the focus on fly undulation motion to loosen it up.

    500 free
    500 free kick w/zoomers
    5x100@2:00 free w/bouy holding 1:43's long and loose
    4x100 w/snorkle & zoomers #1&3 fly scull #2&4 fly w/underwater recovery
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free EZ
    4x50 from block 25m sprint/25m EZ

    Total 2500 meters
    Categories
    Swim Workouts
  9. Week 44 - Thursday

    by , August 1st, 2013 at 10:53 PM (After a long rest)
    I still had the lovely burning in my sinus' but generally felt much better today. I have a doctors appointment tomorrow and have been taking sudafed to cut down on my congestion. Tonight I decided to go to the pool and get my heart rate up a little. I felt pretty good.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    5x100 kick on 1.50

    Main set
    5x100 free on 1.15
    4x100 free on 1.10
    3x100 free on 1.05
    2x100 free on 1 min

    I planned on going one on 55 but decided to not push it and stopped here

    Warm down
    400 easy

    Total 3000 SCY

    Updated August 2nd, 2013 at 07:48 PM by StewartACarroll

    Categories
    Swim Workouts
  10. 08.01.13 - Thursday workout

    by , August 1st, 2013 at 08:50 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger.

    SCY

    600 Warm up

    8 x 100 Up/Down Bk - 1:45 (:10)
    8 x 100 Up/Down Br - 1:45 (:10)
    50 Easy
    Roger pointed out that I'm not rotating my shoulders enough and getting my hand deep enough upon entry. Changed my stroke a little to compensate. I'm not any faster/slower doing this but I'm sore from using new muscle groups.

    8 x 100 Up/Down Kick - 1:45 (:05), base stroke fly. Start w/ 100 fly
    8 x 100 Up/Down IM - 1:30 (:05)
    50 Easy

    5 x 100 Up/Down Bk - 1:40 (:05)
    5 x 100 Up/Down Fly - 1:45 (:10)
    100 Easy

    200 Timed IM (2:42 - not that great for me. I was pretty sore and had no speed)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  11. July 30-31

    by , August 1st, 2013 at 03:17 PM (The FAF AFAP Digest)
    Tuesday:

    60 minute spin


    Wednesday: Swim/SCY @ Sewickley Masters

    700 OMO
    12 x 25 drill + 25 swim @ 1:00
    4 x 50 kick @ 1:00 (I did 25 shooter + 25 EZ w/fins)
    4 x 50, 12.5 UW each length @ 1:15 (I did 2/3 of each length UW w/fins)
    8 x 100 @ 2:00, first 25 fast
    -- I did the fast portions @ 95%, 6 fly + 2 breast
    8 x 50 @ 50, free w/long UWs
    6 x 25 AFAP kick @ 1:00
    100 EZ

    Total: 3350


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

    Still unpacking and getting used to Pittsburgh. It's going to be a long adjustment process, I fear. I'm constantly getting lost. My car GPS is a fail. Not that I'm driving my car at the moment after getting rear ended. I felt a little more like myself at last night's practice with all the UW work.

    Lil Fort is doing much better than me. She loves her newly renovated suite and has been training with the high school girls, which she likes. The coach has said she can run with them throughout the year.

    Updated August 1st, 2013 at 04:14 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/02/2013

    by , August 1st, 2013 at 02:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    6 X 50 1:00
    6 X 100 1:50
    Two rounds

    10 X 50 kick 1:20

    1 X 300 IM 6:00
    6 X 50 1:15 #6 on 1:30
    1 X 200 IM 4:00
    6 X 50 1:15 #6 on 1:30
    1 X 100 IM 2:00
    6 X 50 1:15 #6 on 1:30
    Swim 50's 2 fly, 2 back, 2 breast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  13. Thursday 8/1/13

    Thursday 8/1

    AM only LCM

    3x
    300 swim w/ paddles + fins + snorkel
    8x25 @ :10 rest scull
    4x50 @ :15 rest overkick swim w/ strapless paddles

    5x200 @ :05 rest w/ fins + snorkel
    odd: kick
    even: swim

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  14. I am so ready for SWIMCATION to start!

    by , August 1st, 2013 at 08:43 AM (Mixing it up this year)
    2 more days till SWIMCATION. My kids and I are so ready to go and have some fun. Just got my stretch cord to use in the hotel pool for some training before the meet.

    Should be a really interesting taper with all the walking I will be doing.

    500 free
    500 free kick w/zoomers
    5x100@:15RI w/snorkle #1 fly scull #2 torque drill #3 breast scull #4 underwater recovery free #5 accordian drill
    6x100@:10 odds free evens #2 back, #4 breast, #6 fly drill 3rt/3lt/3swim
    4x50 from block 15m sprint free
    200 free EZ w/fins

    Total 2500 meters
    Categories
    Swim Workouts
  15. Wednesday, July 31, 2013

    by , July 31st, 2013 at 11:19 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74 Water temp 78
    Sunny, humidity at 66%

    Warm Up
    Bands
    200 FR
    200 FR DR w/snorkel
    200 as 4(25 FR FAST/25 EZ BK)
    200 Fly DR w/snorkel
    2x100 Fly on 1:00 rest, 100 as 2(25DK/bk, 25Swim)
    4x50 Fly on 1:15, 50 as 25 FAST/25 EZ BK

    *Set 1*
    3(6x50 FR on 1:20) #1-2, 4-5 CU-Strong, #3-6 Fast
    *35-34-31-34-34-30
    *35-35-30-34-35-30
    *34-34-31-34-34-30
    ---100 Bk
    6x50 on 10 bobs rest, 50 as (25 Block Dive FAST, 25 EZ) 2FR/2Fly/2FR
    ---200 BK

    *Set 2*
    4x300 FR on 1:00 rest, 300 as 2(50 Steady/50 Strong/50 Fast) w/agility paddles-tube-buoy-snorkel
    ---100 BK

    *Set 3*
    2(3x200 FR on 3:30) 200 as 4x50 desc 1-4
    ---100 BK

    *Set 4*
    20x50 FR on 1:00 Odd/Kick (25RS-25LS), Even/FR-CU, w/fins-snorkel
    *36/Kick, *31-30 FR-CU

    Warm Down
    300 BK/FR by 50
    4x50 FR SPL-22/24 w/10 bobs between

    Comments
    The obvious insight from the session today is that I need to improve my Fly block start and underwater transition. From the wall I can go 10 fast SDK into the stroke smoothly with a strong driving kick and pulling with fast hand acceleration for the 25M, getting times of 13.4-13.6 from coach Chuck. The dive Fly 25s were not so great at 13.8-14.0 as I struggled with the SDK portion, and since I also hope to eventually try doing FR starts with some SDK, I will be seriously working on it.
    Categories
    Swim Workouts
  16. Wednesday 7/31/13

    Wednesday 7/31

    PM only SCY

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

    6x under H2O returns w/ fins
    8x50 @ 1:00
    odd: kick/drill
    even: drill/swim
    8x25 @ :40 V.S.
    50 EZ

    2x
    300 @ 3:20 (3:07/3:03)
    200 @ 2:15 (2:04/2:02)
    150 @ 1:40 (1:30/1:29)
    100 EZ

    300 EZ

    Total: 3450

    Had Crossfit before practice, but it was 45 minutes of stretching only. I guess it made a huge difference, because the main set I felt so smooth in the water. As written, everything was just aerobic, making the interval (1:07 base), but I felt so good on round one that I just tried to work the second round harder. My stroke felt pretty effortless, although towards the end of round two my arms got sore, but cardio-wise, my HR never got above a low RED (26/ :10). A short but sweet set for sure!
    Categories
    Swim Workouts
  17. Tuesday 7/30/13

    Tuesday 7/30

    AM only LCM

    3x
    300 swim w/ fins + snorkel
    6x50 @ 1:00 kick/drill
    3x100 @ 1:20 AE

    8x25 @ :40 V.S.

    100 EZ

    Total: 3000

    Had a busy day lined up so I didn't have time for much of a practice today.
    Categories
    Swim Workouts
  18. Week 44 - Wednesday

    by , July 31st, 2013 at 09:23 PM (After a long rest)
    I had every intention of swimming last night but was feeling pretty crappy when i got home and decided to give it a miss and go to bed early. I definately have an ear infection in my left ear and I am pretty sure based on the burning feeling from the top of my nose to the top of my head I have a sinus infection. Anyhow I still woke up and headed to the pool this morning but felt worse as the workout went on. I primarily felt achy and tired. The pool was setup for long course meters.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    4x(2x50 free drill on 50, 200 IM on 2.45)
    4x(100 free on 1.10, 2x50 kick on 55)
    assigned 20x50 on 35 or until I failed. I never really got going here and after 2 stopped.
    800 free easy with snorkel

    Total 3700meters

    Despite making the IMs and the fast 100s and kick sets I progressively felt worse and worse. I ended with an easy 800 and even this felt rough. I plan on heading to the doctor but struggled getting an appointment. Depending on how I feel in the morning I may go to a walk in clinic just to get some relief.
    Categories
    Swim Workouts
  19. 07.31.13 - Wednesday workout

    by , July 31st, 2013 at 04:50 PM (Pete's swim blog)
    Swam w/ Dave C. Dave usually swims next to us with a different group. Thunderstorms kept most swimmers away this morning, so he joined my workout. Its nice to have someone swimming w/ you. Solo stinks.

    SCY

    600 warm up

    6 x 50 - :45
    break
    9 x 100 - 1:15 (made 1:13s, 1:11 on the last one)
    50 Easy

    3 Rounds of: (Fly, bk, br by round)
    * 100 Pull - 1:30
    * 25 stroke/75 free - 1:35
    * 50 stroke/50 free - 1:40
    * 75 stroke/25 free - 1:45
    * 100 stroke - 2:00
    50 easy
    I tried to keep my speed up since the intervals were generous. Went 1:20 for 100 fly, 1:25 for 100 bk and 1:20 for 100 br.

    10 Rounds of:
    * 100 Free - 1:15
    * 50 Kick - 1:15
    Made 1:05 on the last 2. Had to pretend Dave B was racing me to keep motivated. Somehow he beat me anyway.

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/01/2013

    by , July 31st, 2013 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    5 X 100 1:50
    1 X 200 kick 5:00
    Two rounds

    12 X 50 1:20
    #3-6-9-12 are fast. Choice.

    4 X 200 3:15
    8 X 100 1:35
    Descend 200's 1-4, 100's 1-4/5-8
    swim or pull.

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts