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Swim Workouts

  1. FAST FRIDAY JULY 19th 2013 LCM

    by , July 19th, 2013 at 11:11 AM (Ande's Swimming Blog)
    Fri July 19th 2013 LCM


    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:06
    swam with Chris & Bess, Beside Jim, Gull, Ned, Marcio

    Lifted yesterday


    Warm up
    went around 5 or 600

    Main Set
    assigned 10 x ?? on 6:00 (choose your distance, 100, 200 or 400)
    if you have time swim down before your next one
    DID: I did fast 50 FR from a dive
    went 28, 27's, & 26's
    swam down 50 to 150 after each

    Next Meets:


    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  2. 07.19.13 - Friday workout - Spiders!

    by , July 19th, 2013 at 10:54 AM (Pete's swim blog)
    Swam w/ Dave. Ok... it was only one spider. But after a tough set of 75s and a hurried 5 seconds to get pull equipment on, the little guy hanging out on my paddle might as well have been a tarantula. After a quick panic, I splashed it off and finished my 200 pull making sure my flip turns were quick and snappy lest the spider attach itself to my foot. After the pull, the spider was nowhere to be seen. Good... let it infest someone else's equipment. After a few 25s, it came swimming back at me underwater! yikes! Somehow I managed to scoop it out of my lane with a paddle and flatten it with a pull buoy. I need a sign for my lane:



    SCY

    600 Warm up

    3 Rounds of:
    * 6 x 75 - 1:00
    * 200 Pull - 2:30 (2:20, 2:18, 2:15)
    * 6 x 25 - :30 (2 easy/2 hard, fly/bk/br)
    * 1:30 Rest
    50 Easy

    1000 Pull - 15:00, Open turns @ 100s. Substitute 25 pull with 25 kick if ahead of the 1:30 pace
    50 Easy

    6 x 50 Kick w/ fins - 1:00 down underwater sdk, back easy

    100 Cool down

    (4500 Total)

    Updated July 19th, 2013 at 11:00 AM by pmccoy

    Categories
    Swim Workouts
  3. Tues, Wed, and Thursday (July 18, 2013) 6:30-8:30pm

    by , July 19th, 2013 at 01:13 AM (Fast Food Makes for Fast Swimming!)
    Tuesday was the awards ceremony from the Starlight Invititational Meet. I ended up being the last one called up, and John said some nice things about me and what I've done for the team over the past year with the kids. He told them all that I'll be leaving from the team at the end of July, but will still have one more race day with them next Friday at the Champs Meet in Pasco, WA. The "final hurrah" of sorts. Everyone gave me a nice applause, and it made me feel good inside.

    No swimming after the awards for me...I took a day off

    -------------------------------

    Wednesday I went to the pool, did the practice, but was so beat up and tired from work and swimming to remember what I'd done, plus I didn't write it down last night, but was around 5000 LCM. It was more laid back, kind of going into taper type of swimming.

    -------------------------------

    Thursday:

    Warmup
    800 Free
    (800/800)

    w/ fins (I used my short fins):
    8 x 150 Kick @ 2:30 (50 Fast/50 EZ/50 Fast)
    I did 50 Fast SDK on back/50 EZ SDK on back/50 Free Swim EZ, and was still barely making the interval
    (1200/2000)

    16 x 50 Free Pull @ 1:15
    Odds EZ, Evens FAST
    (800/2800)

    200 EZ
    (3000)

    8 x 100 Broken @ 50 for :15 rest - whole thing @ 2:45 - Go FAST
    I did the first one Fly, and went fast, not sure of my time, but it felt good. After that I hopped to the back of the lane, and did moderately fast freestyle, but that depended on if I caught up to a backstroker, etc. Not really a whole lot of effort exerted here after #1

    200 EZ
    (1000/4000)

    8 x 50 @ 2:00 Odds V-sit scull, Evens Front Scull
    (400/4400)

    500 Free Swim EZ cooldown
    on a couple of the lengths I showed the kids in my lane how I can complete a 50 meter length on 8 "dolphin dives". They didn't think it was possible, but I showed them.

    ----------------------------
    4900 LC Meters


    No practice on Friday, or Saturday this weekend. I'm just going to relax for the weekend, well, besides work duties. Only a few more days of practice next week, then I'll probably shave down for my final races: 200 Fly, 400 Free, and a stupid 50 Free, which may be Fly possibly.
  4. Team LCM, Thursday, July 18

    by , July 18th, 2013 at 11:17 PM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    6 x 100 swim + 50 kick
    -- mixed up the swims
    400 pull, descend each 50
    -- NO! ->->
    4 x (25 UW + 25 EZ w/fins)
    100 scull w/agility paddles
    12 bobs

    Main Sets:

    2 x (3 x 100 w/fins) @ 2:00
    1 = 50 free + 50 dolphin kick on right side
    2 = 50 back + 50 dolphin kick on left side
    3 = 50 breast + 50 dolphin kick on back -- this was by far the fastest of the three, so I guess I suck at kicking on my side
    50 EZ

    2 x 50 fly drills @ 1:15
    200 IM strong
    -- I did this cruiser-ish. Too hard and my fly felt like sh*t, so I ceased 200 IMs. I refuse to swim bad fly and I felt like I would get more out of endurance kickingw/fins, so switch to that.
    2 x 50 back drills @ 1:15 (we did catch up backstroke pointing at the ceiling -- not easy)
    200 IM strong
    -- kicked, 2:36
    2 x 50 breast drills @ 1:15
    200 IM strong
    -- kicked, 2:35
    2 x 50 free drill (10 right hand sculls, 5 fast strokes, 10 left hand sculls, repeat -- I did not fast strokes, taking recovery)
    200 IM strong
    -- kicked, 2:30
    50 EZ

    6 x 50 cat & mouse
    1 = mouse
    2 = cat
    2 = EZ
    -- yikes, I wasn't really up to arbitrary explosive sprinting after all that kicking
    50 EZ

    1 x 50 AFAP off blocks
    -- say what? I had been battling calf cramps the whole kick set
    -- I did breast with fins, diving off side, to race Chris doing breast with no fins, 30-31
    50 EZ

    Total: 3600

    hottub -- many minutes!


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

    Made it to Mason for a LCM practice. I hope I am not completely dead tomorrow afterward. I'll prolly be running on adrenaline anyway as all our stuff gets moved. LCM 200s are hard. I was surprised I could even descend the kicks with the cramp issues. I've not been taking my magnesium very diligently.
    Categories
    Swim Workouts
  5. 07.18.13 - Thursday workout

    by , July 18th, 2013 at 07:12 PM (Pete's swim blog)
    Swam w/ Dave, Carlile, Roger and Sam. I've been a little under the weather the last few days so a big fly day wasn't appealing. It's what I got though. Now, I've got the sniffles AND my shoulders hurt. Dave cruised through this while Roger and I were happy to get 5 seconds rest on the walls. But Dave isn't much of a kicker so I had my set at the end.

    SCY

    600 Warm up

    4 x 100 - 1:25 (1st 25 fly)
    4 x 100 - 1:30 (1st 50 fly)
    4 x 100 - 1:35 (1st 75 fly)
    4 x 100 fly - 1:40
    50 Easy

    4 x 75 Pull - 1:00 (used paddles + buoy)
    4 x 75 Pull - 1:05 (1st 25 fly - dropped paddles)
    4 x 75 Pull - 1:10 (1st 50 fly)
    4 x 75 fly - 1:15 (dropped buoy)
    50 Easy

    4 x 75 Kick - 1:15 (all br)
    4 x 75 Kick - 1:15 (1st 25 fly kick)
    4 x 75 Kick - 1:20 (1st 50 fly kick)
    4 x 75 fly kick - 1:25
    I'm not a great dolphin kicker so I was really happy to make these intervals. It was close though.

    100 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  6. 07.17.13 - Wednesday workout

    by , July 18th, 2013 at 07:02 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and Carlile. Carlile figured out the correct way to decode the set as it was on the sheet after we were half-way through it. So, it is half one way, half the other:

    SCY

    600 Warm up

    100 Kick - 2:00, 100 IM - 1:40, 100 Free - 1:20
    25 Fly - :30, 50 Pull - 1:00, 25 Fly - :30
    100 Kick - 1:55, 100 IM - 1:35, 100 Free - 1:15
    25 Bk- :30, 50 Pull - 1:00, 25 Bk - :30
    100 Kick - 1:50, 100 IM - 1:30, 100 Free - 1:10
    25 Br - :30, 50 Pull - 1:00, 25 Br - :30
    100 Kick - 1:45, 100 IM - 1:25, 100 Free - 1:05 (ouch!)
    25 Free - :30, 50 Pull - 1:00, 25 Free - :30
    200 Relaxed pull
    Made the last free on 1:08. Just wasn't feeling it after the IM. It was a little easier this way:

    2 Rounds of:
    * 100 - Round 1: IM @ 1:40, Round 2: Free @ 1:20
    * 25 Fly - :40, 50 Pull - :40, 25 Fly - :40
    * 100 - Round 1: IM @ 1:35, Round 2: Free @ 1:15
    * 25 Bk - :40, 50 Pull - :40, 25 Bk - :40
    * 100 - Round 1: IM @ 1:30, Round 2: Free @ 1:10
    * 25 Br - :40, 50 Pull - :40, 25 Br - :40
    * 100 - Round 1: IM @ 1:25, Round 2: Free @ 1:05
    * 25 Free - :40, 50 Pull - :40, 25 Free - :40
    * 200 Relaxed Pull
    Made 1:04 on the last free this time but it helps to have the free/pull/free recovery first.

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/19/2013

    by , July 18th, 2013 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP
    3 X 100 1:50
    1 X 200 kick 4:45
    2 X 200 3:30
    2 X 100 kick 2:30
    1 X 300 5:00
    2 X 100 kick 2:30

    8 X 100 2:15
    50 stroke/50 swim

    15 X 100 pull freestyle
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  8. Wednesday 7/17/13

    Wednesday 7/17

    AM only LCM

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 BK/100 kick)
    200 I.M. drill

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300

    Taking it easy this week while the team is in Missouri at Sectionals.
    Categories
    Swim Workouts
  9. I thought this was going to be easy.... not!

    by , July 18th, 2013 at 07:33 AM (Mixing it up this year)
    I put together what I thought was going to be an easy workout but when done correctly it hurt as much as any other workout just different.

    Tomorrow I will do a double but in the Y 25 yard pool since the LC state meet will begin this afternoon.

    500 free
    500 free kick w/zoomers

    10x100 w/snorkle evens free EZ odds #1,3,5 scull drill (alt front middle and back position), #7 free underwater recovery #9 catchup drill at the hips
    my arms were exhausted after this

    200 breat kick
    100 free kick
    200 free swim EZ

    Total 2500 meters
    Categories
    Swim Workouts
  10. Wednesday, July 17, 2013

    by , July 17th, 2013 at 09:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up
    400 FR as 50CU/50Swim
    3x200 FR on 1:00 rest, 200 as 50K/50RA-50LA/50CU w/snorkel

    *Set 1*
    20x50 FR on :50 w/snorkel-agility paddles-fins, *31-30
    ---300 BR 3(50K/bk, 50 Swim)

    *Set 2*
    6x100 FR Kick on 2:00, w/snorkel-fins, *1:18-1:12
    ---300 BK 3(50K/50 Swim)

    *Set 3*
    4x200 FR on 1:00 rest, w/agility-paddles, tube-buoy
    -each 200 as 4(25Fast BC-3, 25 EZ)
    2x100 FR on 1:00 rest, w/agility-paddles
    -each 100 as 2(25Fast BC-3, 25 EZ)
    ---200 BK/BR by 50

    *Set 4*
    3x200 IM on 1:00 rest, build each 50 as EZ to strong

    *Set 5*
    6xDive from blocks
    6x50 FR FAST from Dive - timed , w/EZ 50 after each
    *28.01, 28.43, 28.36, 28.05, 28.73, 28.24
    4xDive from blocks
    4x25 FR from Dive FAST
    *13.0, 12.8, 12.5, 13.0

    Warm Down
    400 FR
    1x100 FR SPL-26

    Comments
    On the dives off the block I am slowly evolving my casual high school 1970s drop dive towards a more fast dive suitable for a 50 swim. Coach Chuck said we may add SDK to the dives as useful after I have done more monofin swimming.

    In Set 5, I went 85-90% on #1-3, then 90-95% #4-6 of the 6x50s with the goal of at least being under :29 for all six and maybe 1/4-6 under :28. But after the fourth one, my legs were feeling like jelly so I was satisfied to hold 28s.
    Categories
    Swim Workouts
  11. Week 42 - Wednesday

    by , July 17th, 2013 at 05:16 PM (After a long rest)
    Todays workout was low intensity and I felt pretty good. My coach continues to push my kicking on everything I do and as a result I am starting to feel stronger but its really hard.

    400 free with snorkel
    6x50 catchup on 50
    16x50 on 50 swum 25 stroke, 25 free, IM order
    10x50 kick on 55
    100 easy
    6x100, swum 3 free, 3 back on 1.40 descend 1-3, 4-6
    100 easy
    8x50 swum 25 no breather, 25 three breaths on 1.10
    200 easy

    Total 3400 meters

    On the 6x100 I went 1.09, 1.07, 1.05 on the free and then 1.19, 1.15, 1.12 on the back. The no breathers were hard on the first three or four but after I figured out where to breath I felt ok. The kick was probably the hardest and despite eholding 45-50 on all of them it hurt.

    I probably wont get a chance to swim tomorrow since I am leaving for Tulsa for the South Central Zone meet mid afternoon and wont get in till late. Friday I will probably go by the pool in the morning and check it out, and then the South Central Zones start at 5pm. I swim all the free events from the 800 down to the 50. Most likely the same events I will swim at worlds next year. I wanted to do the 1500 also but its right before the 400 and I would like to swim a decent 400. I am looking forward to a good meet with some strong racing. My first event is the 400 free on friday, with the 800 and 100 on Saturday and the 50 and 200 on Sunday.

    -------------

    pysch sheets were posted for zones:

    http://www.okswim.org/zones_psych_sheet.pdf

    Updated July 17th, 2013 at 08:20 PM by StewartACarroll

    Categories
    Swim Workouts
  12. July 16-17

    by , July 17th, 2013 at 05:13 PM (The FAF AFAP Digest)
    Tuesday:

    5-6 hours of packing, then

    RC ex
    3 x 15 power wheel rollouts
    3 x 15 goblet squats
    75 minute spin on bike

    Wednesday:

    4-5 hours of packing, then

    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :40
    05 EZ

    Main sets:

    3 x (5 x 50 free w/paddles & fins, descend to 100 pace + 50 EZ) @ 1:00
    -- descended to 25 highs
    100 EZ

    2 x (10 x 50 burst + cruise w/fins + 100 EZ) @ 1:00
    R1 = dolphin kick on back
    R2 = dolphin kick w/board
    50 EZ

    Total: 3350


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

    I need a flog category for packing! I am still very unfocused on swimming, but hopefully am in the pool enough to keep decent feel. Tomorrow, the movers are coming to pack up the rest of the house -- mostly the garage and kitchen. Then Mr. Fort is handling the move in in Pittsburgh on Friday while I stay here with the girls for weekend. They both have their last dual meet of their summer league career. (Lil Fort is not swimming in Pittsburgh).

    Off to a belated birthday dinner with a friend!
  13. Wed July 17th, 2013

    by , July 17th, 2013 at 03:07 PM (Ande's Swimming Blog)
    Wed July 17th, 2013
    Lifted Mon & Tue
    Swam Tue

    right now I'm cutting back primarily working on speed
    modifying sets
    moved to a slower lane

    did around 500 warm up

    assigned: 4 rounds of 4 x 100 on 1:30 4 x 50 desc on 1:00
    skipped much to rest up and do a few fast swims

    assigned 800 k
    did 50's 15m SDK fast, 35 swim easy, 15 m swim fast, 35 easy
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/18/2013

    by , July 17th, 2013 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    1 X 400 6:30
    Three rounds

    1 X 100 kick 2:30
    2 X 50 kick 1:15
    Three rounds

    2 X 100 strong 1:45
    1 X 200 fast-neg split- 3:30
    Four rounds. Pull.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  15. Ouch the elbow is biting me again

    by , July 17th, 2013 at 07:28 AM (Mixing it up this year)
    My left elbow is again causing me an issue but I can tell it stems from the tricep muscle so back to diligent massage. I have a professional massage scheduled for tomorrow and hopefully next week too.

    Just had to get in one last great strapless paddle day before I put them away for 3 weeks.

    500 free
    500 free kick w/zoomers

    4x400@7:00 free w/strapless paddles & bouy went 6:23, 6:21, 6:16, 6:15 this was about average on number 3 I started feeling the left tricep rearing its ugly head but like a trouper I kept going

    500 free kick w/zoomers
    500 free maintain 6 beat kick w/snorkle

    Total 3600 meters
    Categories
    Swim Workouts
  16. Workout 07/16/13: evening

    by , July 16th, 2013 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Took advantage of my day off to be lazy and catch up on some odds and ends around the house. Got in tonight for swim with the team; well, GregJS was there to share the pool with me.

    200 Swim/200 Kick/200 Pull

    Main set adapted from RickMile's set today:
    1 X 100 1:50 backstroke
    2 X 200 3:30 IM
    3 X 100 1:45 FR - last two with agility paddles
    2 X 250 4:30 with snorkel; 1st=fast middle 50, 2nd=fast middle 100
    4 X 100 1:40 IM (did 50/50 Fly/Breast )

    8 x 25 on :40
    - odds = burst and cruise
    - evens = sprint IMO

    200 loosen and out
    (Masters/Rec/2700 yds/60 min)
    --------------------------------

    A nice swim tonight, with a good amount of rest between efforts. Planning to swim before work on Friday then try to get back into the swim of things next week with more speed work.

    Updated July 16th, 2013 at 11:30 PM by rxleakem

    Categories
    Swim Workouts
  17. Week 42 - Tuesday

    by , July 16th, 2013 at 09:11 PM (After a long rest)
    We have had very atypical weather in Dallas the past few weeks and today was no exception, with rain most of the day. My drive home was surprisingly easy and my worst traffic nightmare did NOT come true. In fact the drive was so good I even had time to head home to grab a light dinner with the family before heading to the pool for a light stretch type swim.

    400 free with snorkel
    10x50 catchup on 45
    6x100 kick on 2mins holding 1.25
    100 easy
    10x100 free on 1.20 holding 1.01-1.03 swum aerobic
    100 easy
    4x25 strong on 30
    300 easy

    Total 3100 yards

    I felt good tonight.
    Categories
    Swim Workouts
  18. Tuesday, July 16, 2013

    by , July 16th, 2013 at 05:42 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 82, pool at 79
    Partle cloudy skies with humidity at 76%

    Warm up
    200 FR EZ

    *Set 1*
    1200 FR K-DR as 6(100K/100CU) w/snorkel

    *Set 2*
    4x200 BR on 1:00 rest, 200 4(25K/bk-25/Fast)

    *Set 3*
    20x25 FR on :30 *15s, 13s on #4-8-12-16-20
    1:00 Rest
    10x25 FR on :30 *15s, 13s on #5&10
    :30 Rest
    15x25 FR on :30 *15s, 13s on #5-10-15, 25 EZ

    Warm down
    3x200 FR on :30 rest as 50RA/LA-100CU-50Swim

    Comments:
    Easy to moderate effort session today with kicking, drills, and FR 25s. Set 3 was intended as 40x25 FR on :30 holding :15 with long efficient stroke pattern, then pick it up on every 4th 25. Well the rain started to pour down about the 16th 25, I stopped after number 20 and ran over to move my stuff higher on the covered bleachers away from the rain, then confirmed with lifeguards they were not closing down the pool (no lightning/thunder). I re-started, now going each 5th/25 faster, and at halfway through number 11, the lifeguard chair umbrella blew into the lane next to me, which I helped to retrieve. So while I did not go 40x25 straight, I got a sample of that kind of set. Next I will try to swim that set straight through attempting a :14 pace for as many 25s as possible.
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/17/2013

    by , July 16th, 2013 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    2 X 200 3:30
    3 X 100 1:45
    2 X 250 4:30
    5 X 100 1:40

    SCY
    12 X 50 kick 6 on 1:10 6 on 1:00
    1 X 100 swim

    1 X 300 IM 5:15
    4 X 50 1:00
    1 X 200 IM 3:30
    4 X 50 1:00
    1 X 100 IM 1:45
    4 X 50 1:00
    50's: 1 of each or swim first group of 4 fly, second group back, third group breast.

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Categories
    Swim Workouts
  20. 07.16.13 - Tuesday workout

    by , July 16th, 2013 at 11:27 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Carlile and Roger. Felt tired and sore today. Not one of my better days.

    SCY

    700 Warm up

    600 swim - 9:00 (200 IM/200 Free/200 IM)
    300 - 5:15 (50 kick/50 swim)
    200 IM - 3:15
    100 Fly - 1:30
    100 Free - 1:30
    300 - 3:15 (100 IM/100 Free)
    6 x 100 Free - 1:15
    50 Easy
    The free on 1:15 hurt and pretty much wiped me out for the rest of the practice.

    400 Timed IM (5:45 - fly was useless and I ended up just cruising this)
    50 Easy

    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (IM Order)

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts