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Swim Workouts

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/29/2013

    by , July 26th, 2013 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    4 X 100 1:50
    4 X 200 3:30

    2 X 150 kick 3:45
    4 X 50 kick-25 moderate/25 fast- 1:20

    6 X 50 1:15
    9 X 100 2:15
    Choice. #3-6-9 are fast(both 50's and 100's)

    1 X 200 IM 4:00
    3 X 100 free 1:45
    1 X 200 IM 4:00
    2 X 100 free 1:45
    1 X 200 IM 4:00
    1 X 100 free -

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  2. 07.26.13 - Friday workout

    by , July 26th, 2013 at 09:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Had some good swims today. Felt sore at first but apparently I got over it.

    SCY

    600 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10)
    2:00 Rest
    200 Timed Kick (IM - 3:15)
    100 Easy
    I'm pretty sure 3:15 is a personal best for IM kick.

    200 Free - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    2:00 Rest
    200 Timed Pull (2:05)
    Probably not my fastest pull but after all the fly, I'll take it.

    2 x 200 Free - 3:10
    2 x 200 IM - 3:10
    1 x 100 Kick - 3:10 (Br-3:01)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  3. The back has its days and today was one of them

    by , July 26th, 2013 at 08:16 AM (Mixing it up this year)
    I started out ok but after the 1st 50 of my kick OUCH! My back pain flaired up so what do I do? Change the workout to a fly workout of sorts. Fly drill that is.

    We also started late because the head guard didn't show. One of the other guards had to call to find out where the hidden key was then they set off the alarm. Joyous morning at the CCAC!

    500 free
    500 free kick w/zoomers

    10x100 fly drills w/zoomers focus on undulation to loosen up the back, drills done were right arm/left arm, scull, torque drill (minus paddles), breast pull, dolphin kick on back

    10x50 from block odds free 25 sprint/25 EZ evens fly or back 15m sprint/35m EZ free

    Total 2500 meters
    Categories
    Swim Workouts
  4. Thursday 7/25/13

    Thursday 7/25

    "Recovery Day" or "Blair Bish Bags A Bug"

    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

    3x
    6x50 @ 1:00 swim w/ strapless paddles + snorkel
    4x100 @ 1:30 swim w/ fins + snorkel (50 overkick/50 DPS)

    6x100 @ 2:30 Rouse....Or wait, whats this? Blair Bish (one of the top ranked breaststrokers in the country right now in his age group) found a bug and wants to eat it to get out of the rest of practice. The following ensued:



    To quote coach Kyle Cormier, "You know you are eating a bug, because of the legs."

    100 EZ

    Total: 4200

    Believe it or not, Blair's only regret was that he didn't "cash" in this "get out 'snack'" for some other more difficult practice. All we had left were the Rouse 100s and warm down!

    The bug:

    Click image for larger version. 

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    Updated July 25th, 2013 at 09:45 PM by Calvin S

    Categories
    Swim Workouts
  5. Workout 07/25/13: evening

    by , July 25th, 2013 at 06:57 PM (Maple Syrup with a Side of Chlorine)
    Had a good day today, the weather remains beautiful with overnight lows just under 50. I had a meeting at the main office, so another trip on the motorcycle with pay - love that! Went to a tee-ball game to watch the little guy that my wife had been babysitting - fun times.

    200 Fr/200 Bk/200 IM drill
    4 x 75 on 1:15 (kick/swim/pull)
    1 x 100 kick easy

    3 x (4 x 50 on :50)
    - R1: 3 ez, 1 fast (30)
    - R2: 2 ez, 2 fast (30,30)
    - R3: 1 ez, 3 fast (30,31,29)

    400 Shark Swim
    200 (alt ez Bk with skull) loosen and out
    (Solo/Rec/2200 yds/40 min)
    ----------------------------

    Trying to remember how to swim fast.
    Categories
    Swim Workouts
  6. 07.25.13 - Wednesday/Thursday workouts

    by , July 25th, 2013 at 06:33 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Carlile. Still shaking off a cold but feeling better this week.

    Yesterday:

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert Free->IM
    50 Easy

    8 x 100 Up/down Fly - 1:30 (:05), Start w/ 100 Fly
    8 x 100 Up/down kick - 1:30 (:05)
    50 Easy

    300 - 4:30 (1st 75 fly - 4:05)
    300 - 4:15 (1st 50 fly - 3:50)
    300 - 4:00 (1st 25 fly - 3:43)
    1:00 Rest
    300 - 3:45 (3:36)

    150 Various easy/cool down while helping Carlile w/ relay starts.

    (4050 Total)

    Today:

    SCY

    600 Warm up

    6 x 50 - :45

    3 Rounds of:
    * 4 x 25 - :30, IM Order
    * 3 x 100 - 1:15 (On last round, I did 1st 25 fly/bk/br)
    * 100 Relaxed pull
    * 100 Relaxed kick
    50 Easy

    8 x 100 Up/Down Kick - 1:45 (:10), base stroke fly, start w/ 100 fly
    50 Easy

    6 Rounds of:
    * 100 Free - 1:10 (1:05s, last one on 1:02)
    * 50 Kick - 1:10

    50 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/26/2013

    by , July 25th, 2013 at 12:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:45
    1 X 200 3:30 3:20
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:20

    1 x 50 easy 1:30
    1 X 50 fast 1:30
    1 X 50 easy 1:30
    1 X 100 fast 3:00
    Two rounds, choice.

    4 X 200 3:20
    8 X 100 1:40
    descend 200's 1-4, 100's 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  8. Sprinting was better today

    by , July 25th, 2013 at 07:34 AM (Mixing it up this year)
    Late start this morning got in 10 minutes late, had to stop for gas.

    My distance feels a bit off but my sprinting was better from the block.

    I also experimented with my distance swimming to see which kick was faster for me. 2 beat kick it is!!!

    500 free
    500 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m Sprint/35m EZ held 1:44's on these
    3x200 free w/snorkle #1&2 maintain 6 beat kick #3 us 2 beat kick #3 was 20 seconds faster than #1&2
    8x50 from block odds free 25m sprint/25 EZ evens sprint 15m fly/35m free EZ

    Total 2500 meters
    Categories
    Swim Workouts
  9. Wednesday, July 24, 2013 6:30-8:00pm

    by , July 25th, 2013 at 12:32 AM (Fast Food Makes for Fast Swimming!)
    The first 1/2 hour or more was handing out goody bags, t-shirts, water bottles, caps and such for the champs meet, plus having another last minute team meeting with all swimmers and parents about the meet and everything.

    Warmup:

    800 Free
    500 EZ Kick w/ board (I did a 400)
    (1200/1200)

    4 x 50 AFAP Choice @ 3:00
    Did Free, Fly, Fly, Free
    I ended up going really fast and was beating the kids next to me while I did Fly against their Free so that felt good.
    (200/1400)

    600 EZ Swim Free w/ fins
    I did really really EZ Free w/ short fins and did 400
    (400/1800)

    ----------------------------
    1800 LCMeters

    Talk about 'shutting it down'.
  10. Week 43 - Wednesday

    by , July 24th, 2013 at 11:16 PM (After a long rest)
    Work has been kicking my butt recently and last night I was up late working on a presentation for a customer that was coming in to visit this morning. I had a decent nights sleep but not enough of it. Today's practice was tough and I am still sore from last weekend.

    400 swim with snorkel
    6x50 catchup on 50
    4x200 IM on 3mins
    10x50 on 1min swum 50 over kick, 50 fast
    8x300 alternating swim, pull by 300 on 3.45

    Total4400 meters

    I was in pain nearly the entire 300 set today. Everyone else did a set of 100s while I did 300s and it was mentally tough today, but I made it and I know it will be good for me in the long run. I held 3.35s on the 300s.
    Categories
    Swim Workouts
  11. July 23-24

    by , July 24th, 2013 at 10:45 PM (The FAF AFAP Digest)
    It has been an incredibly hectic and exhausting few days. That is an understatement. And it was so busy before the move happened with graduation, parties, summer swim, house renovations, etc. I feel like I could sit on the beach and do nothing but read and drink margaritas for a couple weeks. But no rest for the weary yet. I did take a break from unpacking yesterday and headed down to the Mt. Lebanon outdoor pool for a loosen up swim. I met Jenn Michaels, coach of Pitt Masters there. We have kids the same age in the same grade at the same middle school! Tonight, I journeyed to the Sewickley Y to meet up with Jimby. I was too exhausted to do more than a half hearted workout. It maybe awhile before I get back in my AFAP groove. This could be the worst couple training months I can recall for many years. I'm trying not to fret about that too much. And, unfortunately, I really hurt my gimpy right elbow exactly in the spots I had PRP'd. It's very painful, but I haven't had any time to ice. Mr. Fort flew down to NC with Lil Fort today for nationals. I'm leaving on Friday. They are live streaming the meet so I can watch her on line tomorrow am. I hope she's in a decent mental frame of mind to race. This has all been hard on her. Not as much pressure though since she's 12 and racing 13-14 (bc she turns 13 by the end of the year; I wish track followed the swimming rules).

    Tuesday: 2300 with a few fast 25s

    Wednesday: 3000+ with a 100 @ 200 pace and 6 25s @ 100 pace

    Thursday: hope to make it somewhere to swim bc I won't be working out on Friday and Saturday.

    Updated July 24th, 2013 at 11:03 PM by The Fortress

    Categories
    Swim Workouts
  12. Workout 07/24/13: evening

    by , July 24th, 2013 at 08:57 PM (Maple Syrup with a Side of Chlorine)
    Well, time to get back into the pool I suppose. With the hot weather behind us for a bit, I spent the afternoon helping my wife with the gardens around the house and then mowed the lawn. Got in for a swim before Bible Study tonight:

    400 Fr /w snorkel/200 Bk/200 kick/200 IM drill

    Go two times through:
    - 300 Fr pull with buoy
    - 4 x 50 Quarter's Strong on :45
    - 1 x 50 drill
    - 1 x 50 kick

    50 ez and out
    (Solo/Rec/2250 yds/40 min)
    ----------------------------

    Nice recovery swim. I tried to work in some long stroke work as well as a little faster stuff. I've been working a lot of extra shifts lately (mostly my own doing, to be able to swim both Kingdom and Peaks this summer), but I'll be happy to get back to a regular schedule. Only one more trip to Rutland next week as they found a replacement , which is a welcomed relief. Although, I did ride the motorcycle last weekend, so I will get paid mileage plus an hour's pay for riding the bike. I like those days!
    Categories
    Swim Workouts
  13. Wednesday 7/24/13

    Wednesday 7/24

    PM only SCY + Crossfit

    Crossfit:

    6x (not for time, just smooth, steady, and keep moving)
    30 mountain climbers
    15 rotator cuff extensions @ 2.5 lbs (basically shoulder rehab)
    5 GHD sit-ups

    W.O.D.:
    50 pull-ups
    50 push-press @ 45 lbs (so just the bar)
    50 mountain climbers
    Final time: 4:14

    PM swim:

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

    8x50 @ 1:00 I.M. order
    odd: kick/drill
    even: drill/swim

    4x100 @ 1:20 AE
    8x25 @ :40 V.S.

    4x75 @ 1:10 (44.1, 51.1, 52.0, 53.3)
    4x25 @ :30 (14.0, 13.1, 14.0, 12.6)
    "Broken" 400 I.M. add-up: 4:14.2
    300 EZ

    4x50 @ :50 (27.1, 31.1, 32.5, 26.9)
    "Broken" 200 I.M. add-up: 1:57.6
    400 EZ

    4x50 @ :50 (27.4, 28.4, 28.8, 30.0)<-- damn Crossfit workout killed that last 50!
    "Broken" 200 FL add-up: 1:54.6
    100 EZ

    10x100 @ 1:10 lactate hold (held 1:04/1:05)
    100 EZ

    Total: 4700
    Categories
    Swim Workouts
  14. Wed July 24th, 2013 LCM Nats are 15 days away

    by , July 24th, 2013 at 02:41 PM (Ande's Swimming Blog)
    Wed July 24th, 2013
    Nats are 15 days away



    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:10
    swam with Jim, Larry & Gull
    Beside Chris, Ned, & Todd

    Lifted yesterday
    Swam: Mon & Tue but not Sat or Sun
    Lifted: Sun, Mon, & Tue

    Warm up
    assigned 900 went 5 or 600

    Main Set

    4 x 100 IM on 1:50 desc
    went 1:11

    assigned 600
    did maybe 10 x 30 (15 M fast 15 easy back)

    assigned: 4 x 200 IM on 3:40 desc
    did: 1 & 2 (drilled fly) skipped #3
    #4 dove cruised easy speed went 2:27

    assigned: 600
    did 6 x 30 (15 m fast 15 easy)

    assigned: 100, 200, 300, 400
    did 10 x 15 fast 15 easy

    assigned: 4 x 50 breathe 4, 3, 2, 1 per 50 or (3, 2, 1, 0)
    did 50 with 3 breaths, 50 with 0 breaths

    100 easy

    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
    Categories
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/25/2013

    by , July 24th, 2013 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    3 X 150 2:45
    3 X 250 4:15

    10 X 50 kick 1:20

    8 X 50 choice 1:20
    odd:easy even:fast

    1 X 400 6:40
    4 X 100 1:45
    1 X 300 5:00
    3 X 100 1:45
    1 X 200 3:20
    2 X 100 1:45
    Swim or pull.
    Descend each group of 100's

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  16. Thank goodness the smell is gone

    by , July 24th, 2013 at 07:32 AM (Mixing it up this year)
    I am greatful that the staff at the pool cleaned up whatever was stinking up the pool deck. That was just too rank... I asked the staff to leave at least one block in my lane for the next week. They are going to try.

    Only 10 more days till my swimcation starts! Need to start looking for a pool I can swim in when we are in Anaheim or I will be swimming in the Best Western Stovall pool with a bungy cord. You do what you have to.

    A slow start today. Did start feeling a little stronger as the practice went on.

    500 free
    500 free kick w/zoomers
    5x200@:15RI free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk
    400 free maintain 6 beat kick w/snorkle
    200 breast kick
    8x50 from block odds free 25m sprints evens choice 15m sprint

    Total 3000 meters
    Categories
    Swim Workouts
  17. Tuesday, July 23, 2013 6:30-8:00ish pm

    by , July 24th, 2013 at 12:32 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free
    300 Kick w/ short fins
    200 Free Pull
    (900/900)

    8 x 50 Fast w/ short fins @ 2:00
    I did Odds Fly, Evens Free

    400 Free EZ
    (800/1700)

    4 x 50 Choice @ 2:00 - superspeed turnover to the middle, EZ to the wall
    Did Fly to the middle, EZ Free to the end

    300 Free EZ
    (500/2200)

    2 x 50 Free @ 3:00 AFAP like you're anchoring a come from behind relay
    I think I went :30 or so on these from a push.

    200 Free EZ
    (300/2500)

    4 x Dive 50s and walk back around @ coach's sendoff
    Did Fly Sprints to the middle, cruised Free to the wall
    (200/2700)

    -----------------------
    2700 LC Meters


    Went over for a final group sit-down talk w/ coach John, for last minute reminders about rest, nutrition, and mainly hydration. With the 102+ degree days, we have to keep downing fluids. It's gonna be fast and fun this weekend. I've never been to the pool, but that doesn't matter. It has water, and that's about all I need to race!
  18. 07.23.13 - Tuesday workout

    by , July 23rd, 2013 at 06:10 PM (Pete's swim blog)
    Swam w/ Dave, Roger, Sam and Carlile. Short workout due to weather. Only got one hour in today.

    SCY

    400 Warm up

    3 Rounds of:
    * 2 Rounds of:
    ** 25 Kick - :30
    ** 50 Free - 1:00 Max 2 breaths per 25
    ** 75 Pull - 1:00
    ** 125 IM - 2:00 (did an extra fly on R1, bk on R2 and br on R3)
    * 1:00 Rest
    * 100 Br (1:23, 1:21, 1:20)
    50 Easy

    1000 Timed Pull, open turns @ 200s
    11:30 (2:19, 2:20, 2:18, 2:17, 2:16)

    50 Cool down

    (3400 Total)
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/24/2013

    by , July 23rd, 2013 at 03:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:45 1:40
    2 X 100 kick 2:15 2:15 2:15
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    SCY

    4 X 50 1:00
    4 X 25 fast :45 #4 on 1:45
    Four rounds, 1 of each IM order.

    8 X 100
    odd: easy 2:00
    even: fast 2:30

    WARM DOWN: 4 X 50 easy

    4000M/Y
    Categories
    Swim Workouts
  20. Tuesday 7/23/13

    Tuesday 7/23

    AM only LCM

    600 swim
    400 pull w/ buoy + paddles + snorkel

    10x100 AE
    6 @ 1:20
    4 @ 1:15

    2x
    8x50 @ :50 FR kick
    4x150 @ 2:30 pull w/ buoy + paddles + snorkel BEST AVG

    4x50 @ 1:00 drill w/ fins
    6x100 @ 1:20 AE
    4x50 @ 1:00 drill w/ fins
    100 EZ

    Total: 5100
    Categories
    Swim Workouts