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Swim Workouts

  1. Friday, Dec. 14

    by , December 14th, 2012 at 09:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    -- 5 back, 5 belly
    50 EZ

    Main Sets:

    5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
    50 EZ

    10 x (25 kick w/fins @ 100 pace + 25 EZ) @ 1:15
    -- did dolphin kick w/board, 12 highs
    50 EZ

    4 x 25 fly w/fins @ 100 pace @ :30
    -- felt kinda rough, so desisted
    100 EZ

    5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
    50 EZ

    2 x (5 x 50 backstroke kick w/fins @ 200 pace @ :45 + 50 EZ)
    -- 27 highs
    -- would have done another round, but calf was cramping
    50 EZ

    4 x 50 scull

    Total: 3600


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

    Squeezed in a workout because xmas errands and a high school quad meet today. I'd never been to a quad meet before; rather time consuming. Elbow still sore. It seems to bother me most on backstroke, so didn't do any of that. Hope to hit the gym tomorrow!
    Categories
    Swim Workouts
  2. Week 10 - Sprint

    by , December 14th, 2012 at 06:27 PM (After a long rest)
    I had a great workout today despite once again feeling pretty sluggish during the warm up. We sort of jumped into some quick stuff after a leisurely warmup. Loved the bungee chord work at the end. I always enjoyed this during taper and quality before NCAA and still enjoyed it. Its always great fun to do a 25 in under 8 seconds.

    Warm up
    400 free
    6x50 catchup
    6x100 free on 1.20, held 1.07

    Main Set
    4x100 IM's holding best average on 1.30, went 1.15, 1.14, 1.13, 1.11(fly still sucked)
    12x25 with flippers on 40 all out, and then treat water with arms crossed.
    10x50 free on 35, held 33's

    100 easy

    Sprints
    8x25's on bungey chords all out
    100 easy

    Total 3000 yds
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -12/17/20122

    by , December 14th, 2012 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Holiday schedule starts today. We expect to have LC access until 6:30 then move to SC.

    LCM
    WARM UP:
    1 X 200 3:40 3:20
    5 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    7 X 200 Pull 3:20
    Negative split swims 4-7

    SCY

    200 kick 4:30
    5 X 100 kick-50 moderate/50 fast- 2:15
    1 X 100 swim

    8 X 50 1:15
    Two of each stroke, second 50 of each fast.

    WARM DOWN: 4 X 50 easy 1:00

    4100 M/Y
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    Swim Workouts
  4. Friday 12/14/12

    Friday 12/14

    AM only SCY

    AM swim:

    500 swim
    5x100 @ 1:40 k/s/dr/bld

    3x100 @ 1:20 D1-3
    100 EZ

    50 BR kick
    50 BR drill
    4x25 @ :30 V.S. BR

    100 Breaststroke: 1:03.8

    Not a great swim. My groin felt sore during warm-up and after the race. I think I strained it slightly (trying to race breaststroke when I am out of shape still). I will probably scratch the 200 BR tomorrow and just do some scouting for my college team and use the rest of the weekend to train. The groin needs rest so I will be laying off the breaststroke for a few weeks.

    Updated December 14th, 2012 at 09:34 PM by Calvin S

    Categories
    Swim Workouts
  5. Thursday 12/13/12

    Thursday 12/13

    PM only SCY

    at the Chesapeake Pro-Am.

    500 warm-up I.M.
    5x100 @ 1:40 k/s/dr/bld

    2x
    3x100 @ 1:20 D1-3
    4x50 @ 1:00 15M burst off each wall

    Events:

    BR leg of the 200 Medley Relay
    1:39.81 (28.6)

    3rd leg of 800 Free Relay
    7:12.91 (1:54.4)

    This meet will end up being an eye-opener for me in terms of how bad a shape I am in. I need to buckle down over the next 4-5 weeks to get back in racing shape.
    Categories
    Swim Workouts
  6. 12.14.12 - Friday workout - High intensity day

    by , December 14th, 2012 at 12:19 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Ray and the other Dave were there but they did more distance stuff. Dave shows up w/ a fresh copy of "his" workouts. By "his" workouts, I think he was implying "not distance" workouts. Dave is a sprinter and he puts up with a lot of timed 1650 or 400 IM sets. So, it's only fair to indulge him in a sprinter's workout every once in a while . Actually, I got a lot out of this workout. The drills we did can only help and I really struggle with speed mainly because we rarely practice it. Look forward to more of these.
    Eventually, I figured out where this workout came from. Dave has clearly been digging through the [ame="http://forums.usms.org/forumdisplay.php?f=115"]High Intensity Workouts[/ame]. Workout credit is rightfully due to Fortress... thanks! Here's what we did:

    SCY

    650 Warm up

    2 x (4 x 50) @ 1:00
    1-4 = 25 drill + 25 build (didn't hear this right and did the second 25 easy)
    5-8 = descend to 200 pace
    50 EZ

    4 x 50 torque drill w/paddles @ 1:00
    50 EZ
    Roger explained this to us but I'm not sure I was doing it right. Original interval was 1:15 but it was hard to keep all the distance swimmers on the wall that long.

    Main Sets:

    10 x 50 kick w/fins @ 1:00
    odds = 25 @ 200 pace + 25 EZ
    evens = 25 @ 100 pace + 25 EZ
    50 EZ

    8 x 25 burst + cruise @ 1:00
    2 x back spin drill, fast hands breast, head up free w/fast kick, fast doggy paddle dig
    100 EZ
    Lots of new drills for me. Some were a bit awkward at first.

    5 x (25 AFAP dolphin kick w/MF or long blade fins + 75 EZ) @ 2:30
    -- either shooter or with board
    Up until this point I wasn't 100% sure if Dave dreamed this up on his own or found the workout somewhere. Once we deciphered that MF = monofin, I had a pretty good idea of where it came from. Looking through my bag, I had neither a monofin or long blade fins hanging around. I had to settle for my platypus feet instead. Chose shooters instead of board kicking.


    8 x 100 swim @ 1:45
    1 = 1st 25 fast @ 100 pace, the rest smooth
    2 = 2nd 25 fast @ 100 pace, the rest smooth
    3 = 3rd 25 fast @ 100 pace, the rest smooth
    4 = 4th 25 fast @ 100 pace, the rest smooth
    5 = 50 fast @ 100 pace + :10 AFAP kick at wall + 50 EZ
    6 = smooth
    7 = 50 smooth + 50 fast @ 100 pace + :10 AFAP kick at wall
    8 = smooth

    100 EZ

    (3600 Total)
    Categories
    Swim Workouts
  7. Thursday, December 13, 2012

    by , December 13th, 2012 at 07:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, pool at 79, 100% water clarity.
    Cloudy with humidity at 68%

    Warm up
    400 RIMO

    *Set 1*
    2000 IM as 5x400IMs, do as
    #1-3-5, 25 Steady, 25 Strong
    #2-4, 50 Drill, 50 Strong

    *Set 2*
    1200 Kick as;
    4x300 IMO by 300
    Build each 300 by 100

    *Set 3*
    5(100 Scull, 300 FR) Pull w/Paddles, buoy, tube
    300s - did 3:38, 3:34, 3:33, 3:31, 3:30

    *Set 3*
    4(4x25 on :30) IMO

    Warm down:
    300 EZ FR/BK Swim

    Comments:
    While I was swimming in the diving well, the aquatic center staff was moving the bulkheads, setting up the pool for LCM. That means tomorrow I can start swimming LCM!

    Updated December 13th, 2012 at 08:37 PM by fdtotten

    Categories
    Swim Workouts
  8. Thursday, Dec. 13

    by , December 13th, 2012 at 04:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    20 x 25 shooters w/fins @ :40
    -- 10 back, 10 belly
    50 EZ
    6 x 50 caterpillar fly drill @ 1:10
    50 EZ
    10 x 50 free smooth w/paddles @ :50
    50 EZ
    10 x 50
    odds = double shooter @ 200 pace @ :45
    evens = EZ kick w/board @ 1:15
    -- the double shooters were surprisingly easy, held about 27s
    50 EZ
    500 ultra kick:
    20 x 25 burst + cruise flutter kick w/board & fins @ :30
    200 EZ

    Total: 3300


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


    Elbow is still fairly useless. Did a cruisey sub aerobic workout with a lot of kicking. I figure I'll take a week off from speed work anyway.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -12/14/20122

    by , December 13th, 2012 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 75 1:15 1:10
    Three rounds. Round 1 interval left, rounds 2&3 right.

    1 X 200 kick + 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 best stroke/no free

    5 X (4 X 100 1:30
    Free. Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  10. Workout 12/13/12:

    by , December 13th, 2012 at 02:24 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill wu
    6 x 100 kick on 2:00 (snorkel on free)
    6 x 100 on 1:30 with agility paddles)
    4 x 100 IG and out.
    (Solo/Rec/2200 yds/40 min)
    -------------------------

    Not too motivated today, but wanted to stretch out again in the water. My quads are still sore from the 200 bk last weekend, maybe more basketball is the answer.
    In exciting news, Emma is done with fall quarter and coming home tonight on the train!
    Categories
    Swim Workouts
  11. 12.13.12 - Thursday workout

    by , December 13th, 2012 at 09:13 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Seems like it is taking me longer and longer to get warmed up. Once I do, I'm fine.

    SCY

    600 Warm up

    4 Rounds of:
    * 25 fly/50 free - 1:10
    * 50 fly/25 free - 1:10
    * 75 fly - 1:10
    100 Easy
    I wasn't quite warmed up which made this set tough at first. Near the end, I was making the 75 fly on 1:04.

    16 x 100 Up/Down Kick - 1:40 (:10), base stroke fly. Started w/ 50 fly/50 kick
    100 Easy

    4 Rounds of (Stroke is IM Order by round):
    * 50 Stroke - :50
    * 25 Stroke/25 Kick - :50
    * 50 Kick - :50
    100 Easy
    This quickly turned into 600 IM w/ half kick. I did catch up w/ the interval on the last round.

    10 x 100 - 1:40
    * Odds 25 underwater sdk w/ fins / 75 easy
    * Evens Hard pull, descend (1:08, 1:07, 1:05, 1:03, 1:00)

    10 x 50 - 1:00
    * Odds 25 underwater sdk w/ fins / 25 easy
    * Evens Hard pull, descend (:35, :32, :31, :29, :27)

    100 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  12. Wed, Dec. 12, 2012 7:00-9:00pm

    by , December 13th, 2012 at 01:33 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Front Scull, 25 V-Sit Scull, 25 Free, 25 V-Sit Scull) I'm way sick of sculling already...I'd love to do just a straight swim set for warmup one day.
    (600/600)

    12 x 75 SDK w/ fins @ 1:10 (went :55s)
    (900/1500)

    4 x 200 Free Pull @ 3:30 Desc. 1-4
    went 2:25/2:20/2:15/~1:35(150 yards cause it was gonna get bad with lap traffic) the entire group ended up only doing a 150 on the final one.
    (750/2250)

    16 x 50 IM Order (4 of each stroke) @ 1:15
    Drill/EZ/Build/FAST by 50s
    Finished up the Free w/ a :27

    100 EZ
    (900/3150)

    Main Set:
    6 Rounds of
    • 200 Free (w/ last 50 FAST) @ 3:30 (Desc. 1-3, 4-6)
    • 2 x 25 Free SPRINT w/ overkicking @ 1:00
    On the 200s I went 2:15/2:10/2:07, then 2:15/2:11/2:08

    200 EZ
    (1700/4850)

    10 x 25 Tombstone Flutter Kick @ 1:00 - pure fun for sure but not too bad
    (250/5100)

    400 EZ and out

    -------------------
    5500 Yards


    John was telling me to watch my left hand entry/catch as its gliding outward as I breathe to the right, rather than anchoring in the water and beginning my pull. Possible cause for some shoulder pain at times. Attempted to work on this, but I have to think hard while swimming to do it. I guess I've been "wrong" for so long that it's tough to change.

    It was nice to take off yesterday from practice. My daughter had a Christmas concert at school last night. She's in a select choir group, and they shared the night with a strings group, which was mostly violins. They all did very good, and it sounded great. All 4th and 5th graders in these groups.
    After that I took out my kids for some frozen yogurt fun. Went to the Blue Spoon, where you get to fill your cup, add whatever toppings you want (and they have everything), and then stick dad with the bill. At 55 cents an ounce, this got pricey really quick...over $20 for the 4 of us!! But it was fun.

    No more swim team practice with the group for the remainder of the week, but I'm gonna pay to play in the YMCA lap swims a couple times later in the week/weekend. I've got a few sets in mind, and they don't involved kicking or sculling.
  13. Workout 12/12/12:

    by , December 12th, 2012 at 09:24 PM (Maple Syrup with a Side of Chlorine)
    Back to the pool after the meet this weekend - a nice recovery spin in the water.



    12 x 100 with snorkel
    - 2 FR, 2 IM drill, 2 free w/u
    - 2 pull w/ buoy, 2 agility paddle, 2 Dolphin Dives in the Shallows

    12 x 50 on 1:00 with agility paddles
    - 2 each IMO
    - 2 free
    - 2 back

    12 x 50, done as three sets of:
    - 2 x 50 kick on 1:00
    - 2 x 50 swim (no stop) on 1:30
    -- Did Fr/BK/IM by round (100 IM = 1:09 low)

    (Solo/Rec/2400 yds/40 min)
    --------------------------

    Work has been a zoo the past two days with little help, and me working regular twelve hour shifts, but no lunch break and an extra hour each night to try to clean up. We should get back to full staff by next week, but I am pooped (especially coming off a weekend of racing).

    Felt good to get into the water. Notice that I added some new toys to my swim bag. My buddy John from Maine sent me a pair as an early - thanks so much, John I was nervous about using them at first, being strapless and all, but I have been really working the EVF over the past year and the paddles stayed on even with stroke work. I notice some issues with the end of the pull in my stroke, so they will be beneficial in fixing these.

    Other random things:

    - Finalizing a duel meet with the local USAS team in a couple of weeks. Lots of swimmers on our masters team have never competed, and since our practice times are back to back on Saturdays we are going to take on the little ones. Should be a fun way to "experience" a meet for some of the newer adult swimmers.

    - BU news: I was able to tie for 8th place in the men's high-point standings with Son from Maine (if James hadn't of convinced me to skip the 2fly, I could have potentially moved up to 5th ). I also passed the 250 mile mark/goal for the GTD
    Congratulations! You have achieved your goal for Go The Distance 2012
    My goal pace: 237.67 miles required as of today to reach my goal by the end of the event
    My actual current pace: 252.64 miles as of today
    - My eye sockets hurt from the "racing" optical goggles I wore over the weekend - my usual training pair provides much wider coverage and less pressure. Happy to change back to them, and might ditch the racers.

    - Here is another picture from BU: my ginormous son Preston (aka: I'm never going to cut my bangs again), wife Lena, funny looking RX, and aunt Pat on the end:

    Updated December 12th, 2012 at 10:14 PM by rxleakem

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    Swim Workouts
  14. Wednesday 12/12/12

    Wednesday 12/12

    AM and PM SCY

    AM swim:

    500 (200 4/6/2 turns/50 side kick)
    500 pull w/ buoy + strapless paddles + snorkel

    3x (25s and 100s were STRK I.M. order by round)
    4x25 @ :35 kick
    2x100 @ 1:45 50 drill/50 build
    2x200 @ 3:00 I.M. 1 AE/1 FAST

    100 EZ

    Total: 3200

    PM swim:

    500 warm-up I.M.
    8x100
    1 @ 1:40 k/sw/dr/bld
    1 @ 1:30 I.M. D1-4

    4x300 @ 3:45 pull w/ buoy + paddles + snorkel
    1-2 N.S.
    3-4 Descend

    2x200 @ 2:20 STRONG

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  15. Tuesday 12/11/12

    Tuesday 12/11

    AM only Crossfit

    Only had time for a quick workout at Crossfit today:

    Strength training:

    Back Squat w/ 45 lb bar only (form work)

    EMOM (every minute on the minute):
    1, 2, 3, 4, ... pull-ups

    I made it to 12 and stopped because I have a meet this weekend.
    Categories
    Swim Workouts
  16. Week 10 - IM

    by , December 12th, 2012 at 07:51 PM (After a long rest)
    This one like last week was tough. When I swam in my former life fly was not my best or worst stroke. Right now I am struggling with going further than 50 fly straight. At the end of this workout the first 25 of my 200 IM was easy, but really struggled after the turn. Both straight breast and the breast on the IM felt strong. I can tell I am not an IM swimmer.

    Warm up
    400
    6x50
    8x100 kick with fins on 1.30

    Main set
    10x50 fly/free on 50
    5x100 back on 1.30
    2x200 breast on 3.30
    5x200 IM on 3.00

    Warm down
    100 easy

    Total 4000

    Updated December 14th, 2012 at 06:31 PM by StewartACarroll

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    Swim Workouts
  17. Wednesday, December 12, 2012

    by , December 12th, 2012 at 03:55 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy with humidity at 68%

    Today is... 12/12/2012!

    Warm up
    300 FR

    *Set 1*
    4(100 Scull, 200 FR Swim) Desc 1-4
    3(200 Scull, 500 FR Swim) Desc 1-3

    *Set 2*
    2000 FR/with fins (Slim Fins S) as;
    100 kick/100 swim (timed)
    1. 1:00
    2. :59
    3. :59
    4. :58
    5. :58
    6. :59
    7. :58
    8. :58
    9. :58
    10. :57


    Warm down:
    300 EZ FR/BK Swim

    Comments:
    • I slept well last night, now I only feel moderately tired with some soreness from dryland work. Gradually the dryland program has been increased over the last several weeks to the point of about 75% of the work I was doing last May. I will maintain for now and include some additional recovery rest in preparation for moving up to the next dryland level.
    • Set 1 - Scull drills help me to keep the high elbow position in FR swimming. I timed the 4th 200 FR Swim at 2:11, and 3rd 500 at 5:46.
    • Set 2 - I wanted to swim controlled smooth freestyle with consistent EVF technique and steady rotation. Using the fins, I wanted to be under 1:00 for all the 100 swims. In the first 100 swim I missed a shallow end flip turn, which only occurs in the diving well pool for some reason, but not the LCM pool. There were no breaks in the entire set, as I went from kick to swim continuously just taking a moment to peek at the clock for the time check. Thinking it would only be moderately hard, I was gasping most of the way, particularly the first 25 kick after each strong 100 FR swim.

    Updated December 12th, 2012 at 05:20 PM by fdtotten

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    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -12/13/20122

    by , December 12th, 2012 at 03:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    2 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 2:30
    4 X 50 kick 1:10
    8 X 25 sprint kick :40
    1 X 100 swim

    4 X 100 1:45
    4 X 75 1:15
    4 X 50 1:00
    4 X 25 sprint :40
    Choice. on 100's, 75's and 50's #4 swim @100%.

    1 X 300 4:15
    1 X 200 2:50
    4 X 100 1:20
    1 X 200 2:40
    1 X 300 -
    Pull freestyle

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
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    Swim Workouts
  19. 12.12.12 - Wednesday workout

    by , December 12th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Aundrey, Roger, Dave, Dave, Dave and Ray. Feeling worn down after two fairly big workouts. Had to gut my way through this one. First set was a somewhat poor effort but I picked up some on the kick sets.

    SCY

    700 Warm up

    100 IM - 1:40, 75 IM - 1:40 (Fly/bk/br)
    100 IM - 1:35, 75 IM - 1:35 (Fly/bk/br)
    100 IM - 1:30, 75 IM - 1:30 (Fly/bk/br)
    100 IM - 1:25, 75 IM - 1:25 (Fly/bk/br)
    100 IM - 1:20, 75 IM - 1:20 (Fly/bk/br) <- failed... drop 25
    75 IM - 1:15, 50 stroke - 1:15
    75 IM - 1:10, 50 stroke - 1:10
    75 IM - 1:05, 50 stroke - 1:05
    75 IM - 1:00, 50 stroke - 1:00 <-took a small break to get back on the right interval
    75 IM - :55, 50 stroke - :55 <- failed... drop 25
    50 bk - :50, 25 stroke - :50
    50 br - :45, 25 stroke - :45
    50 fly - :40, 25 stroke - :40
    50 fly - :35, 25 stroke - :35
    50 fly - :30, 25 stroke - :30 <- failed... drop 25
    25 fly - :25, rest :25
    25 fly - :20, rest :20
    25 free - :15, rest :15
    25 free - :10, rest :10 <- failed... the end
    25 easy

    50 fly - :50, 50 kick fly - :50
    50 bk - :50, 50 kick bk - :50
    50 br - :50, 50 kick br - :50
    50 fr - :50, 50 kick fr - :50
    4 x 50 kick - :50 IM Order
    50 Easy

    4 x 100 - 1:30 50 stroke/50 kick, IM Order
    This quickly turned into a 400 IM done as 50 stroke/50 kick. Made 6:05.

    5 x 100 bk pull - 1:30, descend (1:28->1:20)
    5 x 100 free pull - 1:30, descend (1:13->1:00)

    400 IM (50 stroke/50 kick) timed - 6:03

    200 Cool down

    (5350 Total)
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    Swim Workouts
  20. Tuesday, December 11, 2012

    by , December 11th, 2012 at 06:07 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy, rainy skies with humidity at 90%

    Warm Up @FCGU
    200 yards FR
    1x1000 RIMO

    *Set 1*
    3(500 FR, 200 BR as 50K/50S)
    Descend effort 1-3

    *Set 2*
    4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S)

    *Set 3*
    2 Rounds Fast/No breath
    2(12x12.5 on :20)
    4 each; Fly, BR, FR

    200 FR quite warm down, slow motion EVF setup.

    Comments
    • A very rainy cloudy SWF morning with approaching thunderstorms. I was able to get in 1000 yds at FGCU before getting kicked out due to lightning. Did not stick around to see when the FGCU pool would reopen, but went on to work and later did a noontime swim at our community pool.
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    Swim Workouts